When you are trying to follow a healing diet like the GAPS diet, it can be difficult to come up with breakfast ideas. If you have made it through the long introductory phase of mostly meat stock and bone broth, you can start introducing some fun GAPS diet breakfast foods.
Keeping the breakfasts ketogenic for me has increased the satiety and helped to reduce inflammation that can come from carbohydrates.
Bacon and Eggs
This is a standard on the ketogenic diet. It can get a bit old, but most people love the savory taste of bacon and eggs. Eggs are allowed on a GAPS diet once you have introduced them and shown that you don’t react to them.
- Scrambled eggs
- Fried eggs
- Deviled eggs (with homemade mayonnaise that is GAPS legal)
- Crustless Spinach and Mushroom Quiche
When selecting bacon, keep in mind that the regular store-bought bacon often has some additives that may not fit into a GAPS diet. You may want to opt for higher quality uncured bacon and cure it yourself. If you’re like me, you’ll throw all caution to the wind and consume the small amount of nitrates and nitrites in conventional bacon and hope for the best.
Berries are low carbohydrate and fit into both a ketogenic diet and a GAPS diet for healing and sealing the gut. Berries are a great addition to breakfasts. They add color and flavor to your plate and tantalize the palate.
For the ketogenic and GAPS diet, the best options for berries will be strawberries and blueberries. They are the lowest in carbohydrates and easily found in most grocery stores.
Berries can be combined with homemade yogurt for additional fat and protein.
GAPS Greek Yogurt Recipe
All dairy can be problematic for people who have autoimmune conditions. The GAPS diet recommends waiting until you have completed the introductory diet to test out your sensitivity to dairy. However, usually after a few months on the GAPS diet, dairy allergies subside and you can safely eat them. It is still recommended fermenting your own dairy.
The ketogenic diet allows for about 20 grams of carbohydrates. In a serving of Greek yogurt there are only 6 carbohydrates, so you can safely eat Greek yogurt without throwing yourself into ketosis.
This recipe is from Jeanette’sHealthyLiving:
- 1/2 gallon grass-fed organic whole milk
- 1/2 cup plain yogurt containing Lactobacillus bulgaricus L. acidophilus and S. thermophilus
- Heat milk in a large pot until it reaches a simmer. This will be at about 180 degrees Fahrenheit.
- Let milk cool to room temperature.
- Remove 1 cup of cooled milk and place in a bowl. Stir in yogurt until blended. Stir mixture into a pot and mix until it is well blended. Portion milk into mason jars.
- Place in dehydrator and set to 105 degrees Fahrenheit. Leave for 24 hours. Remove. Refrigerate until ready to eat.
- Good for 2 weeks.
Adapted from Elaine Gottschall’s Breaking The Vicious Cycle
The word chaffle is a combination of cheese and waffles. It really is a crunchy form of a cheese omelet, but it comes out in the shape of a waffle and has a nice crunch to it! People have been using chaffles for hamburger buns, waffles, desserts and breakfasts on the ketogenic diet. They can be made GAPS friendly if you use a high-quality raw cheese.
Image source: That Low Carb Life
Recipe from That Low Carb Life
- 1 large egg
- 1/2 cup of shredded mozzarella
- Whisk the egg. Stir in the cheese.
- Place half the batter in a mini waffle maker for 2-3 minutes. Repeat with remaining batter.
- Waffles crisp up like a normal waffle in 1-2 minutes after removing from the waffle maker.
Optional: Add 1 teaspoon coconut flour or almond flour for a more bread-like texture.
To adapt this berry smoothie recipe to the GAPS diet, eliminate the swerve sweetener and use a little honey.
- 1 cup coconut milk kefir
- 1/2 cup frozen berries
- 1-2 tablespoons melted coconut oil (for healthy fats and energy)
- 1 teaspoon Swerve
Blend it together in a blender for 30 seconds to 1 minute or until it looks smooth. Enjoy!
Final Thoughts on Ketogenic and GAPS Breakfast Ideas
I love breakfast foods and these breakfast ideas have all been very quick to make in the morning and kept me satiated for hours. Some people will still want to bake up ketogenic and GAPS legal muffins, but that takes quite a bit more planning, time and effort. I haven’t gotten sick for scrambled eggs and bacon and I’ve been eating that for months now!
To get 10 breakfast recipes, 14 lunch recipes and 14 dinner recipes, check out the 28-Day Keto Challenge!
In the comment section below, let me know what your favorite low carb breakfast ideas are!