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But just because you can’t have eggs doesn’t mean you can’t bring the flavor! Check out these satisfying eggless keto breakfast and brunch ideas:Keto salmon breakfast without eggsSmoothiesCereal, porridge, and granolaSimple mealsFasting or coffeeBreakfast tapasSoupsLeftoversKeto snacks, like fat bombs or marinated fetaBiscuits and gravyKeto-approved nut or snack barsMuffins or donutsVegetable pancakes or frittersMake sure you’re getting enough protein and fat to fuel you for the rest of your day. Simple meals like bacon, sausage, or another breakfast protein with a coffee can be filling and satisfying in the morning or at lunchtime. Try a breakfast snack box of smoked salmon, cucumber slices, and cream cheese. Sometimes a buttery coffee, maybe topped with a dash or two of sweet cinnamon, is all you need to get going in the morning. Leftovers like a burger with some leafy greens or a serving of last night’s casserole are quick and easy and reduce food waste. A warm bowl of keto porridge with your choice of cold milk and berries makes a lovely breakfast. If you’re missing cereal, you could enjoy a keto cereal with a little whole milk. Top Eggless Keto Lunch and Dinner IdeasRemember, if the recipe calls for eggs, just substitute with the right amount of your chosen alternative. Check out these keto lunch and dinner ideas that don’t include eggs:ChiliChicken with mushroom garlic sauceChicken broccoli casseroleMeatloafLow-carb sandwichLasagnaKeto pizza bitesMozzarella sticksPoppersPho bowlsLettuce wrapsSaladsPasta dishesKeto slidersMahi-mahi piccataSeafoodCurriesFajitasStroganoffChicken stir fryChimichurri Steak SkewersThere are plenty of recipes and keto dishes featuring everything but eggs. With the right recipes, tools, and alternatives, you can navigate the world of keto without eggs. As a beginner making dietary changes, you don’t want to feel overwhelmed and left wondering how to shop or what to eat next.
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Here are the top egg replacements for baking:Flax seeds and chia seedsVinegar and baking soda (typically apple cider vinegar or white distilled vinegar)Gelatin or agar-agarCarbonated waterSilken tofuAquafabaGreek yogurtNut butterFor specifics on how to use each of these egg replacements, check out our detailed article on egg replacements. These egg substitutes work particularly well, but keep in mind some work better for certain recipes. For example, flax and chia seeds bring a slightly nuttier flavor compared to using eggs, so these seeds work best when you’re making pancakes, cookies, and waffles. Silken tofu only requires one-fourth cup to replace one egg, but it can yield heavier and denser baked goods, so it’s best used in brownies and bread. Some alternatives, like Greek yogurt and gelatin, aren’t suitable for vegans because they’re derived from animal products. Remember to ensure your Greek yogurt is unsweetened, full-fat, and keto-friendly. Top Eggless Keto Breakfast and Brunch IdeasFor many of us, whether keto or not, breakfast and brunch conjure up images of fried or scrambled eggs or a quiche made with eggs! For those following a keto diet without eggs, you’ll need other ideas. But just because you can’t have eggs doesn’t mean you can’t bring the flavor! Check out these satisfying eggless keto breakfast and brunch ideas:Keto salmon breakfast without eggsSmoothiesCereal, porridge, and granolaSimple mealsFasting or coffeeBreakfast tapasSoupsLeftoversKeto snacks, like fat bombs or marinated fetaBiscuits and gravyKeto-approved nut or snack barsMuffins or donutsVegetable pancakes or frittersMake sure you’re getting enough protein and fat to fuel you for the rest of your day. Simple meals like bacon, sausage, or another breakfast protein with a coffee can be filling and satisfying in the morning or at lunchtime. Try a breakfast snack box of smoked salmon, cucumber slices, and cream cheese. Sometimes a buttery coffee, maybe topped with a dash or two of sweet cinnamon, is all you need to get going in the morning.
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Research reveals people frequently lose weight and burn fat on keto even without intentionally restricting or counting calories[5] [6]. Don’t Over Exercise or
UnderexerciseOverexercising can lead to exhaustion, especially if you’re not replenishing
those calories you’re burning. On the other hand, not exercising enough can slow your metabolism and make you feel more fatigued. Studies show a sedentary lifestyle and sitting around can make you more tired! [7]Movement is medicine, and it’s crucial you find the
right balance! You might decide to talk to your doctor or personal trainer about finding a suitable exercise plan for you. Eat More High-Quality Natural FoodsProcessed keto foods shouldn’t be the focus or staple of your keto diet. Your body needs a diverse range of nutrients, so it’s important to stay away from dirty keto versions of your favorite comfort foods and snacks. Prioritize fresh produce and healthy meats and fats. Doctors advocate eating the rainbow and the whole spectrum of colorfulantioxidant-rich plant foods. Remember, it could take a few weeks or longer for your metabolism to adapt to eating healthier and more natural low-carb foods. Eat More FatMost of your energy on keto comes from fat, so make sure you’re eating enough of it and eating the right kinds of healthy fats. Leave the fatphobia in the past and get ready to enjoy healthy fats like coconut oil and coconut milk, olive oil, grass-fed butter or ghee, grass-fed beef, wild-caught fish, avocado, nuts, nut butters, and seeds!Without enough healthy fat for fuel, you risk feeling lackluster and fatigued.
