Ketogenic and GAPS Diet Breakfast Ideas

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.

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


  1. Heat milk in a large pot until it reaches a simmer. This will be at about 180 degrees Fahrenheit.
  2. Let milk cool to room temperature.
  3. 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.
  4. Place in dehydrator and set to 105 degrees Fahrenheit. Leave for 24 hours. Remove. Refrigerate until ready to eat.
  5. Good for 2 weeks.

Recipe Notes:

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


  1. Whisk the egg. Stir in the cheese.
  2. Place half the batter in a mini waffle maker for 2-3 minutes. Repeat with remaining batter.
  3. 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.

Berry Smoothies

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! 

8 thoughts on “Ketogenic and GAPS Diet Breakfast Ideas”

  1. Hello, I’ve been on a diet for the last 2 months, have lost some weight but not as much as I really want to. I’ve been told to try the Ketogenic diet by all my family and friends and so I’m finally taking the plunge. And in all honesty, I don’t think I’m missing out with these yummy breakfast ideas! My favorite is bacon and eggs and of course, chaffles. Thanks again, I’ll be sharing this article with all my friends and starting my new keto journey asap.

  2. I love berry smoothies I make them once or twice a week for my family my kids find them to be a great treat. I look forward to trying your Chaffels recipe what alternatives can be added to the Chaffels?. Would you mind explaining Swerve I have not heard of this and where can you buy it?

    1. Swerve is a low-carbohydrate sweetener. It can be found in most grocery stores. I haven’t been using low carb or any sweeteners lately as I tend to cook more savory dishes for my family, but it is the one that tastes the most like sugar. 

  3. This is the first time that I heard of the Gaps diet, I had to google it lol. So, are Gaps and Keto the same thing? I love your breakfast recipe ideas. Lately I also enjoy some avocado toast with and egg and bacon, they are so goof together and perfect for breakfast. Just crack an egg into the pit area and put the bacon on top, yummy. 

    I can fall in love with Chaffles, it has the two ingredients that I love. 

    Thanks for the ideas, will try them out 🙂 

    1. The GAPS and keto diet are different. The GAPS diet is the gut and psychology syndrome diet. It focuses on healing and sealing the gut. There are a few different stages and protocols to follow. A ketogenic diet is a diet that is a low carbohydrate and high fat. Some of the ingredients in the diets overlap. 

  4. Now, It is obvious that this is a good post. I should first commend the level of effort in making this superb website with so much nice features and also writing an article on ketogenic and GAPS breakfast ideas. the use of eggs is essential in our breakfast for its awesome nutritional value. thank you for this.

    1. I love eggs for breakfast. It took me awhile to embrace them, but they are so easy and convenient now. 

  5. Well Right now, The first thing that i want to do is try to share this superb article with some friends of mine. Your website is really nice. and i have learnt something tangible from this well detailed article on ketogenic and gaps diet breakfast ideas. i would really love to engage these tips and see how it works out.

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