Eating healthy is already a challenge, but coupled with a busy schedule makes it seem impossible.
Busy people often times feel forced to compromise their healthy diets for convenience when time is too tight to prepare meals and sit down to eat.
This is often times also why people fall off of their weight loss routines and struggle to see results. They become too busy to eat healthy.
And when they do eat, they’re grabbing a doughnut, a muffin, a sugary breakfast bar, or something from a fast-food joint.
This was definitely something I’ve too struggled with that made weight loss hard and eating clean a struggle. It’s not until I learned the power (and importance) of meal planning and prep that I started sticking to my routine. Sometimes I’d get so busy, I’d prep meals I could eat with a napkin while on the train. It was that serious.
If you’ve also struggled with eating healthy on a busy schedule, this list is for you.
These are 15 keto breakfast recipes you can easily prepare on a day off and have ready for the week. And a good amount of them don’t even require a plate! You can eat them in the airport, on a plane, in the car, on the train, (oh snap, that sounded like Dr. Seuss) on the bus, on your walk from the bus to your job. And they’re healthy thus guilt free.
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Bunless Bacon, Egg & Cheese
Total time to prep and cook: 10 mins
This Bunless Bacon, Egg & Cheese sandwich from delish.com looks super bomb. And it looks super simple to make (video tutorial included). Only 10 minutes to cook ’em.
Not sure these will freeze well, but I’m sure you can prep 5 to 7 of them for the week and then refrigerate. I suggest making the “buns” and bacon ahead of time and then assembling them each morning since there’s avocado. Or go without avocado.
Wrap one of these bad boys up in a napkin or some parchment paper and you’re good to go! Or carry in a container. Either way, they’re great for the go.
Check out the Bunless Bacon, Egg & Cheese sandwich from delish.com.
Keto Breakfast Sandwhich
Total time to prep and cook: not stated (but doesn’t seem long at all)
HeyKetoMama.com is calling this there favorite keto breakfast sandwich. From the looks of it, doesn’t seem like they’re just saying that because it’s their sandwich. It does look like a really good sandwich.
The sandwich is essentially a cheesy omelette cut and placed between two cooked sausage patties with avocado slices. The kick is the sriracha sauce. Now, if you’re a fan of sriracha, I’m sure you can appreciate a splash in your eggs.
These can also be prepared ahead of time by cooking the sausage and eggs on one day of the week and then adding the avocado later. Microwave or toaster oven to heat it up. Wrap it up and head out!
Check out the Keto Breakfast Sandwich on HeyKetoMama.com.
Keto Breakfast BLT
Total time to prep and cook: Not stated (but if you know how to whip and fry eggs you’ll be able to whip these up in no time.)
More bacon, eggs, and avocado, but this time with spinach.
This recipe looks so simple, a caveman can…. I’m just kidding. I was not about to take it back to those old school Gieco commercials. But it’s funny to make you think I was. Anywho…
This wrap looks scrumptious with that fresh spinach. Not sure these will prep well. Meaning, I’m not sure they’ll survive being refrigerated for a week.
Well, unless you cooked the “wrap” (eggs) ahead of time. And you can cook the bacon ahead of time also. Then just take a few minutes in the morning to assemble with spinach and avocado.
Check out the Keto Breakfast BLT on CraftyMorning.com.
Ham, Egg & Cheese Roll-Ups
Total time to prep and cook: 20 minutes (yields 5)
These Ham Egg & Cheese Roll-Ups from delish.com look tasty too. (Video included)
What I really like about these is how easy it looks to cook more than the 5 the recipe yields. In their video it looks like they cooked 10 at once. I’m thinking that’s 2 a day for your standard work week.
They’re portable and I’m sure quick to heat.
Check out these Ham Egg & Cheese Roll-Ups from delish.com
Paleo Egg & Chorizo Muffins
Total time to prep and cook: 20 minutes (yields 12)
According to Courtney of SweetCsDesigns.com, these Paleo Egg & Chorizo muffins were thought up to solve the struggle of eating a healthy breakfast on a busy schedule. She says she loves these “because I can bake up a big batch, freeze them, and have them ready for single servings on crazy mornings!”
So, they freeze well too. You can cook them on meal prep day and freeze them. Then microwave or bake them when you’re ready. And 20 minutes to make 12 muffins is pretty good too.
Check out Paleo Egg & Chorizo Muffins at SweetCsDesigns.com.
Mini Crustless Quiche Cups with Sausage and Cheese
Time to prep and cook: 30 minutes or less
Another good one that’ll survive the freezer, these Mini Crustless Quiche Cups are great to be made ahead, frozen, and microwaved or baked for the go.
The recipe looks pretty darn simple. It does call for nonfat milk, but I’m sure substituting with heavy whipping cream, a nut milk, or coconut milk. There’s also a call for reduced-fat cheese. Sub for full fat, raw cheese for a healthier, more keto option.
Check out the Mini Crustless Quiche Cups with Sausage and Cheese from twohealthykitchens.com.
Cheesy Spinach Mini Frittatas
Time to prep and cook: 30 minutes
Created in the spirit of brunch, but also good for breakfast on the go. These Cheesy Spinach Mini Frittatas from urbanblisslife.com are made with spinach, cheddar cheese and fresh chives.
And peep this. The recipe yields 20 to 24! *gasp* That’s plenty of mini frittatas for the week! Grab a few, toss them in a zip-lock bag, grab a napkin, and head off to your busy day.
Check out these Cheesy Spinach Mini Frittatas from urbanblisslife.com.
If you’re checking out this post, chances are you’re interested in doing the ketogenic diet the best way possible for your health and, or weight loss goals.
This Fat Fueled Program & Keto Diet Meal Plan will show you how to get into fat burning mode without going super strict low-carb, get through weight loss plateaus, and free “your ketogenic life from restriction.” Super tasty recipes included. 🙂
More on healthy eating, intermittent fasting, and weight loss:
How create your own keto diet meal plan in 3 simple steps
How to choose the best intermittent fasting method FOR YOU
33 healthy real foods I avoided to lose 45 pounds
How I lost 45 pounds in 4 months on effortless intermittent fasting
Intermittent fasting – 5 simple tips for painlessly getting started
Low-Carb Broccoli Cheddar Muffins
Time to prep and cook: not stated (but bakes in 8 to 10 minutes and is a simple recipe)
Two words: pork rinds. It is the pork rinds in these Low Carb Broccoli Cheddar Muffins by OfficiallyGlutenFree.com that make them taste more bready than your typical egg muffin. I’ve never tasted pork rinds in a egg muffin before but it does sound pretty darn scrumptious.
They’re also high in fat with a good amount of protein in them as well.
Check out these Low Carb Broccoli Cheddar Muffins on OfficiallyGlutenFree.com.
Low-Carb Breakfast Egg Wrap
Time to prep and cook: not stated (but it’s literally a cheese omelette, minus the flip so it can be a wrap.)
Freezer friendly and stupid simple, these Low-Carb Breakfast Egg Wraps by forkly.com look bomb. Matter of fact, I think I’m going to prep a version for next week.
It’s good for keto because it’s high in fat, has a good amount of protein, and is low in carbs. (duh) Plus they survive the freezer and microwave making them great for mornings when… “ain’t nobody got time for that.” (You knew the meme reference was coming.)
Check out these Low-Carb Breakfast Egg Wraps on forkly.com.
Keto Breakfast Biscuits Stuffed with Sausage and Cheese
Time to prep and cook: 40 minutes
These stuffed Keto Breakfast Biscuits remind me of Hot Pockets. Remember those things? Eat them too quick out the microwave and the roof of your mouth was burnt tender?
They also remind me of my favorite breakfast day in elementary school – pancake dogs day (breakfast sausage dipped in pancake batter and fried). Guurrrllll….. I used to show up early to school on those days. Yum.
These Keto Breakfast Biscuits Stuffed with Sausage and Cheese look delicious and easy to hold. Now, it might take 40 minutes to make about 6 of them, but um… stuffed keto breakfast biscuits? Totally worth it. Not sure they freeze well considering the almond flour, but’ll likely sit well for a week in the fridge.
Check out the Keto Breakfast Biscuits Stuffed with Sausage and Cheese recipe on MealPlannerPro.com.
Broccoli Ham and Cheese Egg Muffin Cups
Total prep and cook time: 37 minutes
Cupcakes and Kale Chips… Isn’t that just cute? Ok… focus Latrice.
Another recipe with freezing and on-the-go breakfast in mind, these Broccoli, Ham and Cheese Egg Muffin cups look simple to make also. Lots of protein in them too.
They’re safe to grab and go with. As in, they’re described as being pickup-able. Like, they won’t crumble when grabbed.
Check out these Broccoli, Ham and Cheese Egg Muffin Cups by CupcakesandKaleChips.com.
Bacon Egg and Cheese Roll-Ups
Total prep and cook time: 20 minutes
These Bacon Egg and Cheese Roll-Ups from delish.com look pretty solid. It’s a simple breakfast with a simple recipe and easily portable.
The recipe calls for milk and cheddar cheese. Substitute the milk for heavy whipping cream, coconut milk, raw milk, or a nut milk for a healthier milk option. And use raw cheddar cheese for the cheddar cheese.
Check out these Bacon Egg and Cheese Roll-Ups at delish.com.
Keto Egg Wraps
Total prep and cook time: a whopping 5 minutes
The recipe is only for the egg wraps, but imagine the possibilities. You can wrap all types of tasty stuff in one of these egg wraps and head out the door.
Wrap salmon and cream cheese, wrap bacon, avocado and ranch, or wrap some ground sausage and cheddar cheese. You can make enough of these for the week and then take about 5 minutes each morning wrapping up your faves to eat on the go.
Check out these Egg Wraps by DitchTheCarbs.com.
Spinach Quiche Cups
Total time to prep and cook: around 30 minutes
Cook the veggies, whisk the eggs, put into muffin cups, bake for 23 minutes. Simple procedure that’ll get you 12 Spinach Quiche Cups.
Check out these Spinach Quiche Cups at ManilaSpoon.com.
Cinnamon Keto Granola | 5 Ingredients!
Total time to prep and cook: 25 minutes
What?! Something other than eggs?!
Yes. Something other than eggs.
This granola is only 5 ingredients and still has plenty of fat and protein in it for a keto diet. The carbs are a bit high at 11 g per serving, but the granola still looks like a safe break from the norm. Like on those days you don’t feel like eggs.
Put this granola and some blueberries over full-fat Greek yogurt or some chia seed pudding and it can be a very filling breakfast that’s not like every other day. (Well, if you eat eggs every day like I do.)
Eat clean on a busy schedule
Well, there you have it – 15 grab-n-go breakfast keto recipes to help you stay on track with your healthy eating even when you have a busy schedule.
With these recipes, you can make them ahead of time, plenty of them are freezer and fridge-friendly, and they don’t require sitting down to eat them.
Happy clean eating!
Weight Loss Transformation Resources
If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:
How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting
How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more