Easy 3-Ingredient Keto Breakfast Ideas (with Calories)

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There is nothing I dislike more than waking up in the morning, ravenous and scrambling to make something to eat. The reason why I sometimes tend to be really hungry in the morning is because I stop eating at a fairly early time the previous day. It can be as early as 3 pm until no later than 7 pm. And by the time I wake up and get out of bed from my morning routine, I can be very hungry near 9am. 

I decided that I need to combine a list of healthy options, and thus ideas, for these kinds of mornings all while eating healthy and at times, ketogenic. 

In this post, I go through many variations of easy 3-ingredient keto breakfast ideas and I give you the calories for the different selections. In case you are embarking in a weight loss journey such as I.

These breakfast ideas are very low on carbohydrates and sugar (not more than 2 and 1 gram respectively), high on healthy fats, as well as high on protein. Plus, romaine lettuce leaves are used as bread (and other carbohydrates) substitute.

Either way, these Easy 3-Ingredient Keto Breakfast Ideas are for eating healthy and nutritious quick breakfast regardless of weightless, gain or maintain. 

Additionally, the app I used to record and screenshot the calories from is the “Lose It!” app. 


Material

Making the eggs is easy and quick. I use a small mini egg pan and accordingly I fry one or two eggs with a little bit of coconut oil. 

You can use the same mini pan to fry the bacon in its natural oil – and then fry the egg too. That’s an option as well if you decide to go with bacon instead of the salmon option (all options and their combination listed below.)


Ingredients

  • Romaine lettuce
  • Bacon naturally smoked
  • Anchovies
  • Smoke Atlantic salmon
  • Egg
  • Coconut oil

Optional (mostly for decorative purposes and very minimal calories)

  • Pickled onions
  • Capers
  • Chopped kale 
  • Green olives 
  • Sliced mushroom 

Cooking & Prep Time 

  • 5-10 min 

Option 1 – Romaine Lettuce with Smoked Salmon (81 calories)

Consult the image for the additional nutritional facts (carbs, fat, and protein).

  • 1 leaf of romaine lettuce 25g (4 cal)
  • 35g of smoked salmon (77cal)

Option 2 – Romaine Lettuce with Fried Bacon (234 calories)

Consult the image for the additional nutritional facts (carbs, fat, and protein).

  • 1 leaf of romaine lettuce 25g (4 cal)
  • 54g of bacon naturally smoked (230 cal)

SEE ALSO: Keto Spaghetti Squash Recipe with Tomato Sauce

Option 3 – Romaine Lettuce with Smoked Salmon and Anchovies (111 calories)

Consult the image for the additional nutritional facts (carbs, fat, and protein).

  • 1 leaf of romaine lettuce 25g (4 cal)
  • 35g of smoked salmon (77cal)
  • 15g or 5 pieces of anchovies (30 cal)

Option 4 – Romaine Lettuce with Smoked Salmon, Anchovies and Egg (181 calories)

Consult the image for the additional nutritional facts (carbs, fat, and protein).

  • 1 leaf of romaine lettuce 25g (4 cal)
  • 35g of smoked salmon (77cal)
  • 15g or 5 pieces of anchovies (30 cal)
  • 1 fried egg (70 cal)

Option 5 – Romaine Lettuce with Smoked Salmon and Egg (151 calories)

You can also remove the anchovies if that’s too much for you or not to your liking, then the recipe looks more like this:

Consult the image for the additional nutritional facts (carbs, fat, and protein).

  • 1 leaf of romaine lettuce 25g (4 cal)
  • 35g of smoked salmon (77cal)
  • 1 fried egg (70 cal)

Option 6 – Romaine Lettuce with Fried Bacon and Egg (304 calories)

Consult the image for the additional nutritional facts (carbs, fat, and protein).

  • 1 leaf of romaine lettuce 25g (4 cal)
  • 54g of bacon naturally smoked (230 cal)
  • 1 fried egg (70 cal)

Additionally, you can mix any of these options up! I hope you enjoyed these Easy 3-Ingredient Keto Breakfast Ideas along with their calories. Breakfast becomes easier and quicker once you know what you want to eat and approximately how much of it, depending on your calorie intake.  


Make sure to look out for my new series titled “What I Eat in A Week to Lose Weight in 2021”  in which I will discuss everything I eat and drink in a week in order to lose 1kg a week every week. 

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