So you’ve decided to go keto, but it’s complicated - you have nut allergies and other intolerances to factor in. Breakfast used to be your favorite meal of the day but now it’s complicated and depressingly lacking in variety or flavor. Before you give up, let us show you how you can be keto and nut-free, while still enjoying great nutrition and foods rich in flavor.
What’s Off The Menu?
When you follow a ketogenic diet, you are essentially avoiding all carbohydrates as much as possible. You are permitted a small amount daily, but with just one apple counting as most people's entire daily allowance, it can be tricky to stay on track.
While following a ketogenic diet, some of the breakfasts that are not permitted include:
- Hash Browns
- Breakfast biscuits
This can sound severely limiting, if eggs, bacon and yogurt on repeat don’t sound appealing, what are your choices? Eggs feature heavily in most keto-breakfasts, and as tasty as they are, variety is the key to not getting bored.
While there are keto approved bread substitutes, the majority of low carb breads or waffles suggested for those on a ketogenic diet all use almond flour. This makes them unsafe for those with nut allergies.
Thankfully, Beyond The Equator have low-carb and nut-free solutions to help you feel satiated and successfully follow the keto diet.
Clever Switches For Delicious Keto Friendly Breakfasts
Waffles and pancakes are a firm favorite for breakfast across the country. Following a keto diet doesn't mean you need to miss out. Keto waffles and pancakes are possible, this grain-free low carb option from Satisfying Eats will no doubt have your mouth watering.
This low carb-waffles recipe can be tweaked to be completely allergen free as needed. Simply swap out almond flour for sunflower seed flour, use a dairy free milk and butter substitute and a flax egg in place of eggs.
Crunchy Keto Waffles
- 1/2 cup milk of choice (cow's, cream, sour cream or coconut milk for dairy-free)
- 2 large pastured eggs
- 3/4 cup plus 2 tbsp. Sunflower Seed Flour
- 1 tbsp. coconut flour
- 2 tsp. grain-free baking powder
- Pinch of salt
- 1/4 tsp. Stevia Select Stevia or sweetener of choice, to taste*
- 1/2 tsp. pure vanilla extract
- 3 tbsp. unsalted butter, melted
- For Waffle Iron: Salted Butter
- Preheat waffle iron according to manufacturer's instructions. Add the ingredients to your blending device in the order listed above (be sure you add the milk and eggs before the flours). Blend for 1-2 minutes, or until the batter is smooth. Taste for sweetness and adjust if needed.
- Apply a little salted butter to the bottom of the pre-heated waffle iron. (I use a cold stick and just rub it over the grates to let it melt just a bit). Pour batter into waffle iron, using 1/4 to 1/3 cup of batter per waffle (this will depend on the size of your waffle iron). Cook waffles until light brown and then carefully remove waffles. Using 1/4 cup measurements, this should yield approximately 6 waffles.
Serve immediately with salted butter or keto-friendly 5 Seed Butter and your syrup of choice. For extra crunchy waffles, place waffles in toaster and toast on a low setting (I used 2). This will make the waffle extra crispy on the outside.
Nutrition: 165 Calories, 14.5 grams Fat, 5.3 grams Total Carbs, 1.8 grams Fiber, 3.5 grams Total Carbs, 5.7 grams Protein per waffle (using regular milk)
Don’t have a waffle iron? This batter is just as effective at making delicious pancakes. Spread with 5 Seed Butter and top with raspberries for a truly delectable breakfast packed with essential vitamins and minerals.
Keto Gravy Biscuits
If a savory breakfast is more your style and you’re missing bread or gravy biscuits, Sunflower Seed Flour can also allow you to enjoy these options. This recipe from Tasty comes highly recommended, to make it nut-free we have swapped out the almond flour for sunflower seed flour. Remember to add a little lemon juice or vinegar to counteract the chlorophyll in the seed flour or your biscuits will have a (harmless) green tinge.
- 2 cups Sunflower Seed Flour
- 1 tablespoon baking powder
- ½ cup plain greek yogurt
- 2 large eggs
- 2 tablespoons honey
- Preheat the oven to 350°F (180°C). Line a baking sheet with parchment paper.
- Make the biscuits: In a medium bowl, add the almond flour, baking powder, and salt. Whisk to combine.
- In a separate large bowl, add the Greek yogurt, eggs, and honey. Whisk to combine.
- Sift the dry ingredients through a fine-mesh sieve into the wet ingredients. Mix to combine until fluffy. Do not overmix.
- Using a large ice cream scoop or a large spoon, scoop dough onto the lined baking sheet, spacing evenly. You should have about 6 biscuits. (If the oven is not ready, keep biscuits in the refrigerator so that they do not spread out and flatten.)
- Bake for 15-20 minutes, or until golden brown.
For outstanding Keto and nut-free bread, try this recipe from Sweet As Honey. Toast and slather with 5 Seed Butter, the perfect keto peanut butter substitute and you have the perfect, high protein, nutrient dense breakfast on the go.
For delicious nut-free, low-carb hash browns, we love this recipe, simply swap out the almond/coconut flower for sunflower seed flour. This eliminates allergens, boosts the nutrition and protein content, plus makes them extra crispy!
Breakfast Can Still Be Your Best Meal Of The Day
At Beyond The Equator, we want to make it easy for everyone to enjoy delicious food, no matter your dietary requirements. We are constantly innovating and testing new ingredients to provide alternatives to foods high in allergens and carbohydrates.
Our Sunflower Seed Flour and range of 5 Seed Butters make recipe substitutions easy. So whether you are keto, paleo, Whole30 or have peanut and tree-nut allergies, you can still enjoy the foods you love, without compromise.
You never know, keto waffles and nut-free toppings may just become your new favorite and your family’s too!