Kalyn's Kitchen

Low-Carb and Keto Grab-and-Go Breakfasts

Low-Carb and Keto Grab-and-Go Breakfasts can really help on those busy mornings when you need a low-carb breakfast in a hurry! 

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Low-Carb and Keto Grab-and-Go Breakfasts photo collage

For years I used to eat breakfast in the car on the way to my job as a fourth grade teacher, but it was my infatuation with Donna’s Low-Carb High-Fiber Grain-Free Breakfast Muffins that gave me the idea of doing a round-up of grab-and-go breakfast ideas. So for everyone who’s rushing out the door in the morning, this round-up of Low-Carb and Keto Grab-and-Go Breakfasts has all my favorite ideas for breakfast on the run!

And even now that I’m eating breakfast at home, I’m always happy if I have something in the fridge that I can grab, quickly warm, and eat for a quick no-fuss breakfast. This collection has plenty of breakfasts you’d eat with your hands, and some you might use a fork for if you were home, but that could be eaten out of hand wrapped in a paper towel if needed. These are the breakfast options I make over and over, hope you enjoy! 

What baking pans do I use for these recipes?

Before I get to the recipes, let me share tips about the baking containers for the muffins, tarts, and mini-frittatas. I wrote a post about the Silicone Baking Cups I like most for egg muffins and muffins, and this is the size I prefer now and use most often (affiliate link), although some older recipes show a smaller size. The Mini Tart Pan (affiliate link) I use for the breakfast tarts and mini frittatas is something I splurged on when I had a gift certificate, and if you don’t have a pan like that use the largest muffin cups you have. If you have a slightly different size silicone baking cup or have to use a muffin pan you can still make these grab-and-go breakfasts but you may have to adjust the cooking time. Enjoy!

My Favorite Low-Carb and Keto Grab-and-Go Breakfasts found on KalynsKitchen.com
The first grab-and-go breakfast I ever made was these basic Low-Carb and Keto Egg Muffins, and when I taught school I used to eat them quite often in the car on the way to work!

Flourless Breakfast Muffins with Zucchini and Feta finished muffin with baking sheet behind
The newest muffin recipe on the blog is these Flourless Breakfast Muffins with Zucchini and Feta which is an updated version of a cottage cheese and egg muffin that had quinoa flakes. After a few years I learned no one has that and they don’t want to buy it either!

Close-up photo for Crustless Breakfast Tarts with Mushrooms and Goat Cheese
If I’m home I’ll use a fork to eat these Crustless Breakfast Tarts with Mushrooms, but they can definitely be wrapped in a paper towel and eaten with your hands too. (Use large muffin cups if you don’t have a tart pan.)

slices of Almond Flour Savory Bread
This Almond Flour Savory Bread is low-carb and gluten-free and this is something I’ve been making a lot recently. I’d love a couple of slices of this (toasted and spread with some butter) for a quick low-carb breakfast!

Green Chile and Cheese Egg Muffins finished muffins on baking tray
These Green Chile and Cheese Egg Muffins are one of the ones I make most often, simply because I always have diced green chiles and cheese on hand!

Donna's Low-Carb High-Fiber Grain-Free Breakfast Muffins found on KalynsKitchen.com
I ate Donna’s Low-Carb Breakfast Muffins for days and day while I tested the recipe and loved these for an easy breakfast. I like them best warmed, cut in half, and spread with a little butter but Donna eats them in the car on the way to work!

Baked Mini Frittatas with Broccoli and Three Cheeses in baking dish
Give me broccoli and three kinds of cheese and I’m a happy woman, and these Mini Frittatas with Broccoli and Three Cheeses are a breakfast I’d enjoy any time of year!

Sausage and Cheese Breakfast Quesadillas on plate with salsa and sour cream on the side
Sausage and Cheese Breakfast Quesadillas are not going to work for Keto or gluten-free eaters, but if you use the low-carb tortillas I recommend you could eat these for a low-carb diet. I make a batch, keep in the fridge, and reheat in the microwave!

Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions found on KalynsKitchen.com
Low-Carb High-Fiber Savory Muffins are a tasty savory muffin you can eat for breakfast, lunch, or dinner, but I eat them most for breakfast, warmed, cut in half, and spread with some butter, YUM!

Southwestern Crustless Breakfast Tarts in tart pan
Southwestern Crustless Breakfast Tarts have red bell peppers, green chiles, and cheese baked in a custardy egg mixture that has some sour cream mixed in! This is another one that can be eaten with a fork if you’re home, but it’s also great wrapped in a paper towel if you’re on the go!

Egg Muffins with Ham, Cheese, and Bell Pepper finished muffins on baking sheet
I love the little bits of green pepper in these Egg Muffins with Ham, Cheese, and Bell Pepper, but use red pepper or another veggie if you prefer. This is the perfect portable breakfast!

Flourless Zucchini Muffins finished muffin cut open with pat of butter
Flourless Zucchini Muffins are a delicious muffin made with zucchini and almond flour and this muffin is also gluten-free. I used to make these with a small bit of brown sugar, but now I’d use Golden Monkfruit Sweetener (affiliate link) for the lowest carbs.

Baked Mini-Frittatas with Mushrooms, Cottage Cheese, and Feta found on KalynsKitchen.com
One of my very favorite breakfasts I’ve made in this beloved tart pan is these Mini Frittatas with Mushrooms, Cottage Cheese, and Feta.

Flourless Egg and Cottage Cheese Savory Breakfast Muffins
These interesting Flourless Savory Breakfast Muffins have almond meal, hemp seeds, Parmesan, flaxseed meal, nutritional yeast, eggs, cottage cheese, baking powder and some seasonings. These are probably not for everyone, but I love them and I have some readers who also really like this recipe!

Crustless Breakfast Tarts with Asparagus and Goat Cheese found on KalynsKitchen.com
Asparagus season is coming, and asparagus fans will love these Crustless Breakfast Tarts with Asparagus and Goat Cheese!

Cheesy Zucchini Breakfast Tarts close-up photo
And finally, whether you have too much zucchini in the garden or have to buy it at the store, these Cheesy Zucchini Breakfast Tarts are a tasty low-carb breakfast!

What’s your favorite grab-and-go breakfast recipe? Tell us about it in the comments!

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    4 Comments on “Low-Carb and Keto Grab-and-Go Breakfasts”

  1. How many carbs is in the flourless egg and cottage cheese breakfast muffins

    • I am currently not able to add nutritional information to the site. More than a year ago I switched my site to WordPress, which created the need to edit by hand to add more than 2,000 recipes to the preferred format for google. I have been working on that (with three assistants) for more than a year, so there is no possibility of me being able to calculate nutritional information until that project is completed. And I know that once I start doing nutrition info on one recipe people will expect to see it on every recipe, which is why I have decided to keep these two projects completely separate.

      If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information. That’s all I am able to do at this time.

  2. They’re all so American. There has to be a more British type of breakfast – like a pseudo-porridge made from low carb ingredients and not piles of chia seeds???

    • I don’t know why I didn’t get a notice about this comment, so forgive the slower than usual reply. This is meant to be grab-and-go breakfasts, and that doesn’t sound like porridge to me. And I am American so I guess I wouldn’t even know what a British breakfast would be, sorry!