31 Guilt-Free Banting Breakfast Recipes

With 10 Carbs or Less To Help You Burn Fat!

Relieve banting breakfast boredom and burn fat fast with a whole month’s worth of easy banting, low carb and keto recipes. This may be the only breakfast recipe list you’ll ever need. There’s something for everyone here, including green list, orange list, egg-free, dairy-free, vegetarian, and vegan options. Only having a banting beverage in the morning? We got you covered there, too.

Best of all – each mouthwatering recipe requires only a handful of ingredients. Discover how easy it is to produce really delicious banting breakfasts with the minimum of fuss. Giving you time to sit back, relax, and enjoy your cooking.

What Do You Eat For Breakfast When Banting?

During the week we love simple breakfasts. I’m 100% fine with scrambled eggs or fried eggs and either bacon or sausage for breakfast every day. But on the weekends we like getting a little fancier.

Preparing a banting breakfast is no different than preparing any other banting meal. Simply focus on your macros, then fill in those macros with nutrient-dense foods.

#1: Pick Your Protein

Virtually any Green List protein source works well for breakfast. But if low carb breakfasts are still new to you (meaning you are used to cereal and toast with fruit juice), you might want to stick to those foods commonly associated with breakfast. This includes eggs, bacon, sausage patties, mincemeat, and salmon.

#2: Include a Healthy Fat

This may already be in your protein. For example, bacon and eggs have fat in them. But if your protein source is “lean”, add some fat in the form of butter, cream (in coffee or tea), or cheese.

#3: (If desired) Add Banting Green List Vegetables or Fruits

While eating veggies for breakfast might be a new concept for you, know that it’s important to get these important micronutrients throughout the day, rather than just at lunch and dinner. As you’ll see below, there are many delicious ways to add veggies to a banting breakfast.

Related: The Banting Tribe

Related: Banting Meal Planning Basics

Banting Breakfast Beverages

Only having a banting beverage in the morning? Bored with Keto Coffee? Try these delicious recipes.

CBD Rooibos Latte from BulletProof

Banting Green | Keto | Vegetarian | Ready in 6 minutes | 3 – 6 Ingredients: rooibos, ghee, coconut oil, collagen peptides (optional), CBD oil (optional), ground cinnamon (optional) | 4 Steps | Net Carbs = 1g

Cannabidiol (CBD) oil is optional in this banting breakfast recipe, but a perfect addition if you like to enjoy it in the morning. Caffeine-free Rooibos tea gets upgraded with ghee, collagen protein, and CBD oil for a warm and creamy latte that helps you keep your cool. Best of all, it’s just 1 net carb per serving.

Paleo Rooibos Chai Latte from BulletProof

Banting Light-Red, Grey or Green | Keto | Dairy-Free | Vegetarian | Ready in 10 minutes | 7 Ingredients: coconut milk, cardamom pods, rooibos, cinnamon sticks, fresh ginger, star anise, pure honey (omit for a green option)  | 2 Steps | Net Carbs = 1.8g

In this Latte recipe, the traditional milk is swapped with coconut milk to capture a similar creaminess that melds perfectly with the warm spices. Plus, coconut milk add a layer of richness and sweet flavour with every sip.

Since this paleo chai latte recipe also swaps out black tea with caffeine-free rooibos tea, this recipe is perfect for enjoying in the evening (especially when you add raw honey, which can help you sleep). For a grey list -friendly option, simply swap the honey with a banting grey list sweetener or omit it completely for a banting green option.

Banting Green Smoothie from Green Healthy Cooking

Banting Green | Low Carb | Dairy-Free | Vegan | Ready in 5 minutes | 5 Ingredients: baby spinach, cilantro, fresh ginger, lemon, avocado | 4 Steps | Net Carbs = 8g

Smoothies are the near-perfect breakfast option when you are on the go and need something filling in super quick time. But because all the usual smoothie ingredients are on the orange list, making a banting green smoothie is a challenge.  In this recipe, Lorena from Green Healthy Cooking combines low carb veggies, high-fat avocado and ginger, lemon and cilantro for that special flavour! No sugary fruit, no sweeteners,

Low Carb Cucumber Green Tea Detox Smoothie from Sugar-Free Mom

Banting Grey or Green | Keto | Dairy-Free | Vegetarian | Ready in 5 minutes | 5 Ingredients: matcha green tea, cucumber, avocado, lemon, stevia | 4 Steps | Net Carbs = 3g

With a caffeinated pep from matcha green tea powder and rich creaminess from the avocado, this emerald-coloured banting breakfast recipe is perfect for any morning (not just for detox). Use high-quality matcha with no sweeteners to keep this smoothie banting green.

Turmeric Keto Smoothie from I Eat Keto

Banting Orange or Green | Low Carb | Dairy-Free | Vegetarian | Ready in 5 minutes | 9 Ingredients: coconut milk, almond milk, avocado, stevia, turmeric, cinnamon, ginger, MCT oil (or coconut oil), Chia seeds (to top) | 2 Steps | Net Carbs = 6g

At just 6 net carbs, this banting breakfast recipe packs anti-inflammatory benefits and loads of healthy fat into one glass. With added MCT oil, it will also suppress your hunger all morning long. Stay banting green on this one by swapping almond milk with full-fat coconut milk and omitting the chia seeds.

Banting Breakfast Recipes: Meat and Eggs

Classic Steak and Eggs from Taste-A-Holics

Banting Green | Keto | Dairy-Free | Ready in 15 minutes | 4 Ingredients: butter, eggs, sirloin, avocado, seasoning | 3 Steps | Net Carbs = 3g

Steak, paired with some sunny side up eggs and avocado, gives you a big dose of fat and protein with a whopping 500 calories of low carb, delicious goodness. I could start any day like this! Perfect, either made from scratch or with steak leftovers.

Soft Boiled Eggs With Butter and Thyme from Copper & Verdigris

Banting Green | Keto | Dairy-Free | Ovotarian | Ready in 16 minutes | 4 Ingredients: eggs, butter, thyme, seasoning | 6 Steps | Net Carbs = 1.6g

Keep it simple (and tasty) with this banting breakfast recipe. First, soft boil a few eggs, then top with melty butter and a sprinkle of fresh thyme for a picture-perfect meal. For variation sprinkle with fresh chives, parsley, or French tarragon.

Bacon & Egg Fat Bombs from Keto Diet App

Banting Green | Keto | Ready in 30 minutes | 4 Ingredients: eggs, butter or ghee, homemade mayonnaise, bacon | 5 Steps | Net Carbs = 0.2g

Fat bombs don’t need to be sweet. This savoury banting breakfast recipe uses an egg salad-like mixture and surrounds it with bits of crispy bacon for a fun take on bacon and eggs. With just .2 grams of net carbs per fat bomb, they are perfectly poppable and banting-friendly. Use a homemade mayonnaise to keep these delicious poppers banting green.

Baked Eggs with Bacon, Greens, and Hollandaise from Against All Grain

Banting Green | Keto | Ready in 30 minutes | 4 Ingredients: bacon, mixed greens, eggs, homemade hollandaise sauce | 6 Steps | Net Carbs = 3g

The perfect dish for a special occasion. banting breakfast or brunch. Soft and runny egg yolks combine with sautéed microgreens and crisp bacon and are then topped with a velvety hollandaise sauce for added richness.

Bacon & Cheddar Egg Cups from Keto Diet App

Banting Green | Keto | Ready in 30 minutes | 5 Ingredients: eggs, grated turnip or kohlrabi, bacon, grated cheddar cheese, seasoning | 4 Steps | Net Carbs = 1.6g

The perfect poppable on-the-go breakfast option. They also work wonderfully as a meal prep option, keeping for about 3 days in the refrigerator. Eat them with a touch of hot sauce or even unsweetened homemade ketchup. Be sure to use small or medium eggs in these as large eggs may spill over in the pan.

Bubbly Hot Bacon Spinach Frittata from Paleo Hacks

Banting Orange | Keto | Dairy-Free | Ready in 25 minutes | 4 Ingredients: eggs, almond milk, onion, grape tomatoes, spinach, bacon | 6 Steps | Net Carbs = 2g

Whip up this simple, fast, and delicious frittata in minutes. It’s perfect for breakfast, brunches, lunches, and even a quick weeknight dinner! The addition of grape tomatoes adds a little pop of brightness. If you don’t have spinach, Swiss chard works perfectly in this dish, too. Substitute the almond milk to make it banting green.

Spicy Shrimp Omelette from Taste-A-Holics

Banting Green | Keto | Dairy-Free | Pescatarian | Ready in 10 minutes | 7 Ingredients: shrimp, eggs, tomato, spinach, onion. fresh parsley, cayenne, seasoning | 8 Steps | Net Carbs = 4g

Jazz up plain eggs with this omelette filled with shrimp and spinach. No flipping or folding skills necessary! Add as much spices as you like; shrimp love cayenne and paprika!

Meat Bagels from Ditch The Wheat

Banting Green | Keto | Dairy-Free | Ready in 50 minutes | 7 Ingredients: onion, butter (or ghee or bacon fat), pork mince, eggs, tomato sauce, paprika, seasoning | 7 Steps | Net Carbs = 1.6g

A healthy banting-friendly twist on bagels. You can use any type of mincemeat – beef, chicken, turkey. Serve with lettuce, tomato, avocado and onions.

Scotch Eggs with Zucchini Noodles from Paleo Grubs

Banting Green | Keto | Dairy-Free | Ready in 55 minutes | 7 Ingredients: pork mince, black pepper, paprika, garlic, Italian seasoning, bacon, eggs | 17 Steps | Net Carbs = 1.3g

Get a double protein punch when you wrap your hardboiled eggs in mincemeat! Pair your scotch egg with zoodles drizzled with a nice helping of ghee or grass-fed butter, or a light vinaigrette. Serve them to impress the in-laws or simply to please your tastebuds.

Banting Breakfast Recipes: Salads and Veggies

Keto Breakfast Burger with Avocado Buns from Paleo Hacks

Banting Green | Low Carb | Dairy-Free | Ready in 20 minutes | 7 Ingredients: avocado, egg, bacon rashers, red onion, tomato, lettuce, homemade mayonnaise, seasoning | 8 Steps | Net Carbs = 6g

Eat with a knife and fork. This isn’t your typical burger “bun” and it can get messy! This banting breakfast recipe swaps the classic burger bun with two halves of an avocado, resulting in a banting food lovers’ dream. Then to top it all off, crispy bacon and a fried egg are added.

Keto Zucchini Breakfast Hash from Keto Diet App

Banting Green | Low Carb | Dairy-Free | Ready in 25 minutes | 7 Ingredients: zucchini, bacon, white onion, ghee or coconut oil, eggs, fresh parsley or chives, seasoning | 5 Steps | Net Carbs = 7g

This banting breakfast recipe makes zucchini’s the star. With crisp bacon and pan-fried onions, this savoury take on breakfast hash is filling and keto-friendly at 7 net carbs per serving.

Bulletproof Breakfast Buddha Bowl from BulletProof

Banting Green | Low Carb | Ready in 25 minutes | 8 Ingredients: eggs, breakfast sausages (beware of hidden red list ingredients), cauliflower rice, ghee, avocado, cucumber, leafy greens, garnish | 8 Steps | Net Carbs = 5g

This banting breakfast recipe is chock full of fibre-filled veggies, savoury breakfast meats, and buttery eggs. The best part? You’ll be ultra-full by the time you’re done with this meal, and it only costs you 5 net carbs. To keep it banting green, use bacon or lamb sausage with no fillers.

Breakfast BLT Salad from Taste

Banting Green | Keto | Dairy-Free | Ready in 45 minutes | 9 Ingredients: cherry tomatoes, olive oil, garlic, bacon rashers, homemade mayonnaise, lemon juice, rocket, avocado, chives | 5 Steps | Net Carbs = 1g

Anyone who says salad isn’t a breakfast food has yet to try this delicious combination of bacon, rocket and avocado with creamy garlic dressing. To make this recipe more filling, top with a runny egg.

Breakfast Fried Cauliflower Rice from Paleo Running Momma

Banting Green or Gray | Low Carb | Dairy-Free | Ready in 20 minutes | 10 Ingredients: bacon, cooking fat (you can use the rendered bacon fat), cauliflower rice, onion, sweet pepper, broccoli florets, coconut aminos (or soya), eggs, seasoning, green onion for garnish | 7 Steps | Net Carbs = 9g

This breakfast cauliflower fried rice is savoury, filling, and ridiculously tasty! It’s packed with veggies, bacon, seasoned just right, and topped with perfectly cooked eggs.

Very-Veggie Cauliflower Hash Brown Breakfast Bowl from Iowa Girl Eats

Banting Green | Low Carb | Dairy-Free | Vegetarian | Ready in 30 minutes | 10 Ingredients: avocado, lime or lemon, garlic powder, eggs, olive oil, cauliflower rice, mushrooms, baby spinach, green onion, salsa | 4 Steps | Net Carbs = 9g

This banting breakfast recipe keeps it simple with sauteed veggies, avocado, and a sprinkle of salt, pepper, and garlic. Steam spinach, toss out mushrooms, saute in ghee, and use high-quality fresh pepper to make it even yummier.

Egg-Free Banting Breakfast Recipes

Spaghetti Squash Hash Browns from Forest and Fauna

Banting Orange | Keto | Dairy-Free | Vegetarian | Ready in 15 minutes | 3 Ingredients: spaghetti squash, avocado oil or coconut oil, fresh rosemary or sage | 5 Steps | Net Carbs = 4.4g

This recipe doesn’t need any binders from eggs. Plus, each patty only has 4.4 net carbs. Simply form cooked squash into patties, season, and pan-fry until golden. For a totally vegan breakfast, top with guacamole or sugar-free coconut yoghurt.

Mini Bacon Guacamole Cups from All Day I Dream About Food

Banting Green | Keto | Dairy-Free | Ready in 30 minutes | 8 Ingredients: bacon, avocado, minced onion, cilantro, garlic, jalapeno, lime, seasoning | 7 Steps | Net Carbs = 1.5g

Bacon and avocado are already BFFs in the keto world. Why not enjoy them for breakfast? This simple recipe forms bacon into crisp cups ready to hold creamy guacamole. With 1.5 net carbs apiece, they’re the perfect savoury egg alternative.

Kale & Mushroom Sausage Patties from Paleo Hacks

Banting Green | Keto | Dairy-Free | Ready in 20 minutes | 9 Ingredients: pork mince, mushrooms, kale, coconut oil, garlic, garlic powder, onion powder, fennel seed, ground ginger, nutmeg | 4 Steps | Net Carbs = 2g

These flavorful, homemade pork patties fuse spices, earthy mushrooms, and nutritious kale (or Swiss chard if you don’t have kale). If you don’t fancy pork you can use beef, chicken, or turkey mince. Serve with dipping sauces or with eggs for a protein-packed banting breakfast.

Bruschetta Chicken Stuffed Avocados from Delish

Banting Green | Low Carb | Dairy-Free | Ready in 10 minutes | 10 Ingredients: avocado, lemon, chicken (cooked and shredded], tomato, onion, olive oil, red pepper flakes, seasoning, balsamic glaze (garnish), basil (garnish) | 3 Steps | Net Carbs = 5g

Fill healthy avocado halves with a delightful bruschetta and shredded chicken topping and you have a nutrient-dense banting breakfast that will last you till lunch or longer. You can serve these as an appetizer or snack as well.

Banting Breakfast Recipes: Crepes & Waffles

Breakfast Egg Crepes with Avocados from Avocado Pesto

Banting Green | Keto | Dairy-Free | Pollotarian | Ready in 15 minutes |  6 Ingredients: olive oil, eggs, alfalfa sprouts, avocado, shredded cold turkey (or chicken), homemade mayonnaise | 4 Steps | Net Carbs  = 1g

This flour-free approach to crepes uses a cooked egg to wrap up layers of mayo, meat, and avocado. Plus, only 1 net carp in the whole crepe! For variation use bacon instead of turkey and use avocado oil mayo. Remember to cook your egg gently.

Coconut Flour Crepes from Sweet As Honey

Banting Light Red | Keto | Dairy-Free | Ready in 25 minutes | 6 Ingredients: eggs, coconut oil, almond milk, coconut cream, vanilla extract, coconut flour, almond meal | 5 Steps | Net Carbs = 1.4g

These light and thin crepes make the perfect base for low-sugar berries or coconut whipped cream. To make this banting breakfast recipe more banting-friendly, simply use water or coconut milk instead of almond milk. At just over 1 net carb per crepe, it allows for a generous helping of berries.

Buttery Coconut Flour Waffles from 5 Minute Life.me

Banting Light Red | Keto | Ready in 30 minutes | 7 Ingredients: coconut flour, eggs, stevia, baking powder, vanilla extract, milk, butter | 6 Steps | Net Carbs = 4g

When you are on banting, you don’t have to give up your favourite foods. There’s an alternative to almost any food you can think of! These waffles make the perfect addition to a plate of bacon and eggs. It’s grain-free and has no added sugar so you can even turn it into a banting sandwich if you like.

Strawberry Chocolate Keto Crepes from The Harvest Skillet

Banting Light Red | Low Carb | Ready in 15 minutes | 7 Ingredients: eggs, coconut flour, stevia, psyllium husks, dark chocolate, butter, strawberries | 6 Steps | Net Carbs = 5g

Who said you can’t have dessert for breakfast on banting. Light and sweet crepes get star treatment from a thick dark chocolate sauce and chunks of sweet strawberries. Best of all, this indulgent recipe is only 5 net carbs.

Banting Breakfast Muffins and Scones

Bacon & Egg Breakfast Muffins from Real Balanced

Banting Green | Keto | Dairy-Free | Ready in 25 minutes | 3 Ingredients: bacon, eggs, green onion, and some seasoning | 5 Steps | Net Carbs = 0.4g

Egg muffins are the perfect make-ahead banting breakfast recipe to keep you on track. Plus, they’re so easy to customize. With only 0.4 net carbs per cup, you can enjoy them morning or night.

Bacon Lemon Thyme Breakfast Muffins from Paleo Flourish

Banting Light Red | Keto | Dairy-Free | Ready in 30 minutes | 6 Ingredients: almond flour, ghee, bacon, eggs, lemon thyme, baking soda| 9 Steps | Net Carbs = 4g

Savoury muffins? We’re first in the queue. These almond flour cakes get studded with bacon bits and delicate lemon thyme for a buttery keto breakfast recipe at only 4 net carbs apiece. If you don’t have lemon thyme, garden thyme, or dried oregano will also work.

Oil-free Blueberry Streusel Scones from Healthful Pursuit

Banting Light Red | Keto | Ready in 35 minutes | 8 Ingredients: almond flour, baking powder, stevia, blueberries, egg, almond milk, slivered almonds, cinnamon | 7 Steps | Net Carbs = 0.3g

These scones are topped with crunchy cinnamon almonds and overloaded with natural blueberry flavour. They make for a perfect sized treat with a warm cup of tea.

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