3 Healthy and Quick On-the-Go Breakfast Options

Posted by Adriana Rodrigues on

Getting in your first meal of the day will dictate a lot about how well the rest of your day will be. Fueling yourself the right way can help you take on whatever may come along with a full tank of energy. However, reaching for that sugar-filled doughnut or skipping breakfast altogether can lead to an inevitable and an ultimate crash, leaving you with no energy and a horrible mid-morning craving.

Especially if you’re on a diet, like the keto diet, or the ketogenic diet, finding a variety of recipes that not only follow the restrictions but taste good can be difficult.

As a quick introduction to the keto diet for beginners, you’re basically going to be cutting out carbs like pastries, pasta, bagels, toast, etc., and raising the healthy fat like eggs, meat, and healthy oils.

Since you can’t quickly turn to oatmeal or stop by for a quick (healthy) bagel, finding the approved ingredients on your keto grocery list and whipping them up into a delicious and nutritious breakfast seems like a daily battle.

Here is your one-stop source for three healthy and quick keto breakfast options—especially when you’re on the go:

The Sausage Breakfast Sandwich.

What? You read correctly—we wrote the word “sandwich”. However, you don’t have to get your oven mitts and complicated keto bread recipe out for this sandwich—simply use a substitute of spicy pork sausage patties instead of an English muffin or bagel.

This recipe consists of an egg, a sriracha and cheese mixture, veggies and two turkey or sausage patties to wrap it all up. This recipe is a great go-to when you’re on the run thanks to Hey Keto Mama.


2 sausage patties, 1 egg, 1 tbsp cream cheese, 2 tbsp sharp cheddar, 1/4 medium avocado, sliced, 1/4-1/2 tsp sriracha, salt and pepper to taste.

The Perfect Oatmeal Substitute

If you miss oatmeal in your diet, this is a great keto substitute. When preparing the night before, you should get all the dry ingredients together and mix them up so they’re ready to go in the morning. On hand, you should have hemp hearts, almond flour, shredded coconut, flaxseed meal, and chia seeds. You can either cook it in the microwave for a fast, no-nonsense approach or on the stove.


1/2 cup water, 2 tablespoons hemp hearts, 2 tablespoons almond flour, 2 tablespoons unsweetened shredded coconut, 1 tablespoon flaxseed meal, 1 tablespoon chia seeds, 1/4 teaspoon granulated sweetener, 1 pinch sea salt, and 1/2 teaspoon pure vanilla extract.

The Keto Grab-and-Go

Literally named for an on-the-go keto dieter, this recipe should be made ahead of time and popped in the freezer for easy access.


Dough: 8 oz mozzarella cheese shredded, 2 oz cream cheese, 2/3 cup of almond flour, 1/3 cup coconut flour, 1 egg, 2 tsp baking powder, and 1 tsp salt.

Filling: 2 eggs scrambled, 4 oz Canadian bacon or other breakfast meat, and 1/2 cup shredded cheddar cheese.

With the oven pre-heated to 350°F, stir the melted mozzarella and cream cheese in a bowl after microwaving for about 2 minutes—while taking out in 30-second increments to stir.

Add all dough ingredients to the melted cheese mixture and pour into food processor. Knead it thoroughly.

Once completed, separate into 6-inch formed balls. Place filling inside the dough and then fold and pinch over. Bake the dough for 20-25 minutes or until golden.

The Secret Behind the Magic

What powers the keto diet to work really well is MCT oil. This supplement is often added to smoothies, breakfast, bulletproof coffee, and salad dressings, for those medium-length chains of fats it has. These fats are easily digested into the system and are much healthier for you.

You can easily extract MCT oil from coconut oil because over half of the fat in coconut oil is packed with MCTs. You can also get them from palm oil and other dairy products.

Some benefits of adding MCT oil to your diet are that it:

  • Promotes weight loss
  • Is an amazing source of energy
  • Can power your brain with the fuel it needs
  • Reduces the lactate buildup that normally makes athletes sore
  • Helps use fat for energy
  • Helps manage epilepsy, possibly Alzheimer’s Disease, and Autism
  • Fights off yeast infection and bacterial growth with its fatty acids
  • Can reduce the risk factors often associated with heart disease, like weight and cholesterol
  • Controls blood sugar levels, which helps get diabetes under control.

The keto diet isn’t the easiest diet to follow, especially when most of your meals often have the very specific foods you should be avoiding. It is often discouraging when encountering that problem right at the beginning of the day at your very first meal. We hope that these recipes have helped bring a little variety, creativity, and convenience to your day—the keto way!


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