Following the keto diet is hard. Its restrictive nature has turned people towards a “lazy keto diet” approach – especially at breakfast, the most rushed meal of the day. Regardless of the latest trend, building a nutritious and balanced breakfast doesn’t have to be complicated, even if it is a lazy keto breakfast.
Below are lazy keto recipes that are actually quick and healthy. Plus, more details on lazy keto and whether or not it’s the best diet for you.
It’s time to simplify your breakfast routine. No more screenshots of complicated recipes cluttering your phone.
What is lazy keto?
The lazy keto diet has one rule: consume no more than 20 grams of carbs daily. However, some might describe it as a simpler version of the keto diet because counting your fat or protein intake is not needed.
Does lazy keto work for weight loss?
Because the lazy keto diet demands a very low carb intake, it may still promote ketosis, a process that leads to rapid weight loss.
Ketosis encourages fat burn by preventing the body from using glycogen (from carbs) as its primary energy source. So instead of getting energy from carbs, the body instead resorts to energy from stored fat and the fat from your diet.
However, getting into ketosis isn’t as simple as eating low carb. Fat and protein also play a role. Because the lazy keto diet doesn’t monitor how much protein and fat you consume, it can throw off your body’s ability to enter ketosis.
For instance, if you consume too much protein (on the lazy keto or regular keto diet), it can turn into a carb-like energy source via a process called gluconeogenesis. As a result, it can take you out of ketosis and trump your weight loss efforts.
So, does lazy keto work? Maybe. It simply depends on how well you balance your carb, fat, and protein intake. Keep reading to learn how to find balance when creating your own lazy keto breakfast.
How to build a healthy breakfast on the lazy keto diet
As a dietitian, I encourage everyone to take the time to learn the basics on building a healthy, balanced breakfast – regardless of the diet that you are following.
Every balanced breakfast should consist of your three macronutrients known as protein, fats, and carbs. Yes, carbs are still important on a lazy keto diet and are vital for many processes in your body.
Moreover, the quality of your macronutrients matter. The ketogenic diet doesn’t have the best rep because of its restrictive nature. But if you do choose to follow this diet, I encourage you to prioritize the quality of the foods that you eat.
Here are a few ways to ensure you are eating high quality foods on the lazy keto diet:
- Reach for healthy fats (from MCT oil, omega-3’s, monounsaturated fats, nuts, and lean meats)
- Eat a variety of low-carb fruits and vegetables (such as berries, Brussel sprouts, and asparagus)
Although the lazy keto diet doesn’t require calorie tracking, it can still be beneficial to pay special attention to how many calories you are consuming. Restrictive diets, like lazy keto, can have detrimental effects on your health if you’re not eating enough.
Next are the lazy keto breakfast recipes that are balanced, made with high quality foods, and provide enough calories to start your day.
Top Lazy Keto Breakfast Meal Ideas
1. Loaded Veggie Scramble
Most lazy keto breakfast recipes are a variation of a classic egg dish. Not only are eggs packed with nutrients like fats and proteins, but they are also very versatile. There are many ways to prepare eggs. Moreover, they pair well with many different types of foods. So whether you enjoy veggies, meat, or cheese with your eggs, a loaded scramble can be a quick and balanced breakfast option.
Why we love it:
- Eggs are a perfect protein, providing all essential amino acids
- Veggies are low-carb and provide a variety of nutrients
- Versatile – this dish is easy to customize with different meats and veggies
2. Overnight Oats with Berries and Cream
Overnight oats are one of the easiest breakfast foods to make. Why? Because you can prep them in large batches so that you always have your lazy keto breakfast on hand.
Why we love it:
- Oats are a keto-friendly complex carb that are high in fiber, making them great for our digestive health
- Berries are loaded with antioxidants and other beneficial compounds for your health and skin
3. Lettuce Wrap Breakfast Burrito
The Lettuce Wrap Breakfast Burrito is perfect for those of you who prefer a no egg lazy keto breakfast. You can load your breakfast burrito with veggies, cheese, and healthy fats like avocado. Like the egg scramble, the lettuce breakfast burrito can be prepared in many different ways.
Why we love it
- Provides omega-3 fatty acids
- Very quick to prepare – ready in under 15 mins!
- No egg lazy keto recipe
4. “Egg in a hole” Peppers with Avocado
This recipe is a creative way to switch up your morning egg dish. Avocados are loaded with healthy fats, also known as, omega-3 fatty acids. Omega-3’s are very important for brain, heart, and skin health. As such, including them in your breakfast can help you stay focused and full throughout your morning.
Why we love it:
- High in omega-3’s
- A fun twist on a typical keto egg breakfast
5. Cottage Cheese Bowl
Cottage cheese is another egg-free lazy keto breakfast. It pairs very well with different low carb fruits, especially berries. This breakfast is ideal for anyone who is in a time pinch and needs a quick and nutritious breakfast.
Why we love it:
- Cottage cheese is an excellent source of calcium
Is lazy keto right for you?
The keto diet is controversial and rightfully so. For some people, the keto diet may help them feel their best. Not to mention, the weight loss appeal. On the other hand, many people can experience serious negative effects on their health – especially when keto is done in an overly restricted or unbalanced way.
The bottomline is that there is no one size fits all diet. What may work for someone else, may not work for you.
If you’re keto and you’re feeling deprived, overwhelmed, or not so great (health-wise), then it may be a good idea to look for a less restrictive diet.
There are other ways of eating that can still help you reach a healthy weight, all while focusing on food freedom and flexibility.
Some of these eating styles include:
- Mindful or intuitive eating
- The 80/20 rule
Lazy keto is a newer take on the popular high-fat, low carb weight loss diet. Coming up with lazy keto breakfast meals can be a challenge – especially if you are trying to still eat in a nutritious manner. Remember, if you are feeling restricted or overwhelmed by following keto, consider moving on to a diet that places less emphasis on restriction and more emphasis on flexibility and food freedom.
Gaby Vaca-Flores is a Registered Dietitian Nutritionist based in Santa Monica, CA. In merging her passions for nutrition and skin, Gaby created Glow+Greens to provide her readers with science-backed education + digestible wellness tips.