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5 Keto Breakfast Ideas that AREN'T Bacon & Eggs – Thomas DeLauer

1) Bulletproof Coffee + Pea Protein + Collagen

Fat Coffee

Grass-Fed Butter/Ghee:

Ghee contains butyric acid, a short-chain fatty acid – butyric acid is an essential nutrient for the digestive system because it helps maintain healthy cells throughout the GI tract, and provides energy to the cells in your large intestine

Ghee is also a rich source of the essential fat soluble : A, D, E, and K

Sustained Energy:

Blending the fat into the coffee is believed to break the fats into micelles, which bind to caffeine molecules; from there, they’re all broken down together the pace of the slowest part of the molecule – in this case, the fats

Pea Protein

Pea protein is derived from ground yellow split peas and often from a mechanical rather than the chemical separation of soy and whey proteins – this allows the pea protein to also retain soluble fiber, which is known to provide many benefits to both cardiovascular and gastrointestinal health

Polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolemic and anticarcinogenic activity, and galactose oligosaccharides (byproduct of pea protein production) which may exert beneficial prebiotic effects in the large intestine*


Collagen stimulates human cartilage-producing cells (chondrocytes), which has the potential to result in more cartilage tissue

Glycine is the primary amino acid in collagen, making up about 33% – glycine is that it is a precursor to glutathione – Glutathione is responsible for effective and reliable detoxification through the liver detox pathways

2) 1-2 Whole Eggs + 2-3 Additional Yolks


Selenium is also essential to the proper functioning of glutathione peroxidase – glutathione is 100% dependent on having a selenium atom at its core for proper function

In fact, selenium is what gives the enzyme its potency in preventing and cleaning up after destructive oxygen free radicals – as such, decreased selenium in the blood leads to decreased glutathione peroxidase activity


Choline is a precursor to the neurotransmitter acetylcholine – specifically, choline is transported into the cell by a transporter protein in the membrane of the presynaptic neuron where it combines with acetyl CoA to synthesize the neurotransmitter acetylcholine

Acetylcholine prompts synaptogenesis, the healthy growth of synapses throughout the brain, which enhances memory encoding, and facilitates the action of all other neurotransmitters as they communicate messages


Vitamin A, Vitamin E, Vitamin D, vitamin K, vitamin B6 & B12

3) Ground Chicken or Breakfast Sausage with Coconut Oil and Sauteed Spinach + Cream Cheese or Vegan Cream Cheese (make a creamed spinach)

Coconut Oil

Lauric acid to monolaurin


Spinach has a very high content of potassium and magnesium
Also contains COQ10, which plays an important role in strengthening , especially heart which continuously pump blood to all parts of the body – contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow

4) Riced Cauliflower with Bacon Bits + Diced Chicken

Riced Cauliflower (1 cup contains ~5g of carbs)

Cauliflower contains several anticancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol, which appears to function as an anti-estrogen agent

Di-indolyl-methane (DIM), a lipid-soluble compound present abundantly in Brassica group of vegetables, including cauliflower, has found to be effective as an immune modulator, antibacterial and antiviral agent

Also contains manganese, which is required for gluconeogenesis


Phosphorus is a basic building block of your DNA, as well as ATP, the energy molecule that makes movement possible

Specifically, all energy production and storage are dependent on phosphorylated compounds, such as adenosine triphosphate (ATP) and creatine phosphate

Nucleic acids (DNA and RNA), which are responsible for the storage and transmission of genetic information, are long chains of phosphate-containing molecules

Additionally, the phosphorus-containing molecule 2,3-diphosphoglycerate (2,3-DPG) binds to hemoglobin in red blood cells and regulates oxygen delivery to the tissues of the body

Fat Content

The fats in bacon are about 50% monounsaturated, with a large part being oleic acid, and about 40% being saturated fat, accompanied by a decent amount of cholesterol and the remaining fat being 10% polyunsaturated

    43 replies to "5 Keto Breakfast Ideas that AREN’T Bacon & Eggs"

    • Heather Lewis

      I was recently missing oatmeal… so I made “noatmeal” with hemp hearts, chia seeds, flax meal and almond flour with a splash of almond milk, some vanilla and cinnamon… it’s so good! 1.5 net carbs, 28g fat, 13.6g protein per serving 🙂

      • CaneFu

        I miss my daily large bowl of oatmeal with strawberries so much that I dream about it. Honestly, I would rather stay fat and eat what I want but a few months ago a blood test showed my HbA1c to be 5.8% so I have no choice but to go low carb now unless I want diabetes. I am NOT happy.

      • Sandra Redmond

        @CaneFu try the hemp hearts anc chia. I add nutritional yeast and walnuts. And lots of cinnamon and berries. It is delicious. You could sprinkle a little but if whole flakes oats and coconut flakes on top. I also add psyllium Fibre.

      • batchef69

        I’ve been eating that since 2017 with variations

      • saintsinningsword

        The fiber oatmeal provides isn’t keto friendly? Or better if made wil water instead of milk?

      • leavesofchange

        Be careful oxalates

    • Paul B

      “Who here is sick of eggs?” *starts cooking eggs*

      • Jygo Gaming

        Eggs all day

      • Rick Mellin

        Who here is SICK of keto ?
        Me me me me and yes me. Everything is almond flour 🤮
        And yes I’m fat and I’m sticking to this 🤬 diet. Thank you for taking the time for this great video 😎

      • Rhonda Wills

        @Rick Mellin
        I’m on Keto and have never used almond or coconut flour.

      • Perla Miseria

        @Rhonda Wills and what do u use? 😱

    • MannyJazzcats

      I never get tired of bacon and eggs every day for breakfast but interested to see other options.

      • Jose V

        Same here 😀

    • Griselda Fierro

      Never thought of the ground meat with spinach & cream cheese, sound delicious! Can’t Wait!!! ☺

      • Random Dude

        Yeah, for dinner maybe. Not for breakfast

      • Sam Lafontaine

        @Random Dude breakfast is just a time of day I eat “breakfast items” for dinner or at 3 am at Dennys because its great, but I also ate left over chicken stir fry at 11 am since it was the best meal for me that wasn’t junk that was quick.
        It’s funny how people make and live by rules of what’s “appropriate” to eat at designated times when it doesnt matter, if it’s nutritious food eat it in moderation when you please, if people judge you for it then they just got a stick up their butt 🤣

      • Lisa H

        I could eat that anytime. Steak and eggs for dinner is my favorite 😋

      • AIRS Electrical Contractors

        @Random Dude on a egg white wrap might be easy and nice in the car on the way to work

    • Leigh Ann Cherry

      The sausage/spinach/cream cheese recipe has become go-to for me. Was really appreciative to find that.
      I also tried the eggs with extra yolk only – has a different but better, richer flavor like that.

    • Josh Redmore

      “Here are breakfasts that AREN’T eggs!” #1 – Eggs!

      • Terry Briggs

        As soon as I saw egg,I stopped watching it…will never …never watch any of his bullsh!t again

      • Alina Havas

        😂 😂 😂

      • xx DDestroys xx

        @d end don’t forget to click read more for your surprise 👍👍

      • Jose V


    • Uncle jHolio

      I’m so excited that you popped up in my suggested vids… newbie to Keto and I’m loving the results. I went vegetarian for a solid year and ate very clean. My result was losing only 15 lbs and I was hungry and tired all the time. Now doing Keto I’m down 25lbs from 269 and feel better, stronger, and more energetic than I have in years. Thank you for the teaching the science behind the proper Keto life style. 🥰

    • mary schultz

      Thank You for this video. I love the creamed spinach idea with ground meat! Please do another video on lunch and dinners. It really helps!

    • Wise Willow

      Brilliant! Loved this, happy to have as many recipe suggestions as you can come up with Thomas! Can you tell me why you would select non dairy cream cheese over dairy cream cheese please, just curious 😀

    • Golf Tips 101

      I don’t know about everyone else but I really sincerely appreciate how much research that goes into your videos. Thanks to you and your team.

    • Judi Hill

      Loved the “no egg” breakfasts! Would love to see more.

    • Cindy Ryan

      Thank you, Thomas. Please keep these meal prep videos coming. I love the grocery haul videos, now I’d love to see how you prepare the foods you purchase.

    • Thomas DeLauer

      Free Intermittent Fasting Meal Plan (downloadable):
      Free Keto Diet Meal Plan (downloadable):

      • jessica blackwell

        Yes please mote food ideas!!!! My husband and I have been struggling feeding our family of four healthy meals. He and I are constantly on the go. Our biggest struggle has been with my blood sugar dropping. Any ideas on how to help. I’m all ears.

      • Herbert Hilliker

        @Jange Cekjange lll

      • Hunni B. Holmes

        Awesome! Thank you and yes please, do more videos like this!

      • THUNDER & joy

        Hi there…I have high blood pressure and I would like to try the keto diet…I’m already quite skinny and I dont want to loose any weight…what do you recommend

    • Tiny Metal Trees

      Hint: For the classic breakfast sausage flavor, toast fennel seeds. You can do a tablespoon or two right in a dry pan on medium high. It only takes a short time maybe 2 minutes-ish give or take, so keep stirring and don’t walk away. You’ll smell sausages when it’s ready. Pour it straight into a bowl or something so it doesn’t keep cooking in the pan. It’ll dry out a little as it cools and that also makes it easier to grind if you want, but these are the same little seeds that you see whole in sausage and they will soften so it’s basically optional. Pass it on!

    • Melanie Scott

      Just started keto. Went through the keto flu last week, now feeling amazing. I have lost a kilo so far, and have so much energy

      • Teja

        Me to. This kitchen style is so calming. Thank you.

    • Kevin Earley

      I made a modified version of the cream spinach with sausage and the cauliflower hash and put it into an omelet with some pan sauteed onions mushrooms and chili peppers. I sauteed spinach in bacon grease and mixed it with a cream cheese to make the modified version of the creamed spinach. It turned out pretty amazing and extremely filling. Thanks for the recipe ideas keep up the good work.

    • Mike Lee

      Love your channel! I would add frittatas to the list. Still eggs, but you can do them so many different ways, and not just for breakfast.

    • Tricia Richards

      Love this videos information. Love all the alternate breakfast ideas. Please continue to do videos with EASY quick meals/snacks that non chef people can make and be successful on keto and give our bodies healthy beneficial foods.

    • NoRez Plays Games

      Great video! My ex used to make a breakfast with rice, kimchi and a fried egg sprinkled with a bit of soy sauce. I’m going to try it with riced cauliflower and see how it turns out.

    • Lowell Dever

      I raised chickens, and have loved eggs my whole life. Sunny side up eggs deep fried in bacon fat is something I look forward to eating every day. Before keto I would eat them mixed with crispy home fries, or on an english muffin. I do miss that. I will give the cauliflower rice a try and see if that works for me.

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