What Do You Eat for Breakfast on Banting? Your Complete Guide

December 18, 2025 •

4 min read

Many who follow the Banting diet report improved energy and reduced cravings. Navigating what do you eat for breakfast on Banting can be simple and delicious, focusing on high-fat, low-carb foods to start your day right and support your health goals.

Quick Summary

The Banting diet emphasizes high-fat, low-carb meals, making traditional breakfasts like eggs, bacon, and full-fat dairy excellent choices. Incorporate low-carb vegetables, nuts, and seeds for a satisfying start. This approach reduces sugar cravings and promotes fat burning.

Key Points

Prioritize Healthy Fats: Use healthy fats like coconut oil, avocado, and butter in your breakfast for sustained energy.
Embrace Eggs: Eggs are a cheap, versatile, and filling Banting breakfast staple that can be prepared in many ways.
Incorporate Low-Carb Veggies: Add fiber and nutrients to your meal with vegetables like spinach, mushrooms, and bell peppers.
Avoid Grains and Sugars: Steer clear of traditional breakfast items like toast, cereal, and fruit juice to adhere to Banting principles.
Get Creative with Alternatives: Try Banting-friendly recipes like almond flour flapjacks or savory egg fat bombs to keep meals exciting.
Consider Leftovers: A portion of last night's dinner can be a quick and easy Banting breakfast option.
Listen to Your Body: The Banting diet encourages eating only when hungry, so skipping breakfast is okay if you feel satiated from the night before.

The Banting diet, a low-carbohydrate, high-fat (LCHF) eating plan, requires a significant shift from typical Western breakfast foods laden with grains and sugar. To succeed, you must build your morning meal around healthy fats, moderate protein, and a vibrant array of low-carb vegetables. This guide explores the core principles and offers a variety of delicious ideas to ensure your breakfast on Banting is both satisfying and compliant.

The Foundation of a Banting Breakfast

At its core, a Banting breakfast is about fueling your body with healthy, whole foods that keep you full and energized without causing blood sugar spikes. Forget sugary cereals, toast, and pastries. Instead, focus on:

Healthy Fats: The cornerstone of the Banting diet. Sources include avocado, coconut oil, olive oil, butter, and full-fat dairy like cream and cheese.
Moderate Protein: High-quality protein helps with satiety. Eggs are a versatile and cost-effective option, while bacon, sausages, and fatty fish are also excellent.
Low-Carb Vegetables: Add fiber and nutrients. Think leafy greens, bell peppers, mushrooms, and zucchini.
Nuts and Seeds: Offer texture and added fats. Use sparingly as a topping or mix-in.

The Versatility of Eggs

Eggs are arguably the most popular Banting breakfast food due to their versatility, affordability, and nutritional value. You can prepare them in countless ways to keep your mornings interesting:

Scrambled or Fried: Cooked with butter or coconut oil, served with crispy bacon or sausages.
Omelettes: A great way to sneak in extra vegetables like spinach, mushrooms, or peppers. Add some cheese for a creamy, high-fat boost.
Frittatas: Prepare a batch at the start of the week with your favorite Banting-friendly ingredients like bacon, cheese, and vegetables. They reheat beautifully for a quick breakfast.
Hard-Boiled: Simple, portable, and excellent for grab-and-go options. You can make 'keto egg sandwiches' by using egg halves to hold a filling of bacon, cheese, and avocado.

Savory and Sweet Banting Alternatives

While eggs are a staple, there are many other ways to enjoy a Banting-compliant breakfast:

Banting Flapjacks: Use almond and coconut flour as a base for low-carb pancakes, served with full-fat Greek yogurt, berries, and a sprinkle of nuts or seeds.
Breakfast Fat Bombs: Mix hard-boiled eggs with cream cheese, green onions, and wrap them in bacon for a savory, high-fat snack or meal starter.
Leftover Dinner: Don't be afraid to eat last night's leftovers for breakfast. A piece of steak, grilled chicken, or fatty fish with a side of greens is a perfectly acceptable Banting meal.
Full-Fat Yogurt or Cottage Cheese: Enjoy with a few berries (sparingly), nuts, and seeds for a filling, creamy meal. The Banting rules allow some dairy, but moderation is key.

Traditional Breakfast vs. Banting Breakfast


Feature	Traditional High-Carb Breakfast	Banting LCHF Breakfast
Energy Source	Glucose from carbs (cereal, toast, fruit juice)	Ketones from fat (avocado, eggs, bacon)
Satiety	Short-lived, leading to mid-morning hunger and crashes	Long-lasting, due to high fat and protein content
Insulin Response	High spikes, followed by drops	Minimal, stable blood sugar levels
Key Components	Grains, sugar, low-fat dairy	Healthy fats, protein, low-carb vegetables
Example	Oatmeal with honey and a banana	Scrambled eggs with bacon and spinach
Processing	Often highly processed (cereals, pre-made items)	Focus on whole, unprocessed foods

What to Avoid on Your Banting Breakfast Plate

To maintain the LCHF balance and avoid common pitfalls, be aware of the 'Red List' foods:

Sugar: No honey, maple syrup, or artificial sweeteners.
Grains: This includes toast, cereals, oats, and muesli.
Most Fruits: Avoid fruit and fruit juices due to high sugar content. A few berries are an exception.
Processed Meats: Many commercial sausages and processed meats contain added sugar and fillers. Opt for high-quality, free-range, or artisanal products where possible.
Vegetable Oils: Steer clear of seed oils and margarine.

Simple Swaps for Success

Adapting is easy with a few key swaps. Use almond or coconut flour instead of wheat flour for baking. Replace rice with cauliflower rice. Instead of toast, use a lettuce wrap or simply enjoy your toppings on their own. Instead of sugary fruit juice, opt for water with a squeeze of fresh lemon or lime. For more detailed food lists, resources from the Real Meal Revolution are highly beneficial.

A Sample Banting Breakfast Week

Here are some quick ideas to inspire your weekly meal planning:

Monday: Scrambled eggs cooked in butter with wilted spinach and bacon strips.
Tuesday: Full-fat Greek yogurt topped with a few raspberries, chopped almonds, and chia seeds.
Wednesday: Leftover steak and mushrooms from last night's dinner.
Thursday: Omelette with peppers, cheese, and chives.
Friday: Banting Flapjacks made with almond flour, served with a dollop of creme fraiche.
Saturday: A plate of avocado slices, hard-boiled eggs, and a small portion of cured meats and cheese.
Sunday: Keto Frittata with sausage, bell peppers, and cheese.

Conclusion: Embracing Flavor and Fullness

The Banting diet offers a flavorful and filling approach to breakfast by re-prioritizing food choices towards healthy fats, moderate protein, and low-carb vegetables. By moving away from sugar and refined grains, you can achieve sustained energy, better appetite control, and improved metabolic health. Experiment with different combinations of eggs, meats, dairy, and vegetables to discover your favorite morning meals. Remember, listening to your body's hunger cues is a key principle, so eat when you are hungry, and enjoy the delicious journey of Banting.

Frequently Asked Questions

Most fruits are discouraged on the Banting diet due to their high sugar content. Limited quantities of certain low-carb berries, such as raspberries, may be acceptable in moderation, particularly in later phases, but should not be a daily staple.

Banting is a low-carb, high-fat (LCHF) diet, very similar to keto. A key difference is that Banting can be less strict, especially in later phases. Keto is generally more restrictive about carbohydrates and aims for a deeper state of ketosis.

On the Banting diet, you should avoid high-carb milk and opt for full-fat dairy options like full-cream milk, cheese, and yogurt, in moderation. Some versions of the diet also allow unsweetened nut milks like almond milk.

Yes, you can include sausages in your Banting breakfast, but it's important to choose high-quality sausages with no added sugar, fillers, or processed ingredients. Check the ingredient list carefully for hidden carbs.

Instead of high-carb spreads like jam or marmalade, Banting-friendly spreads include butter, nut butters (check for no added sugar), and homemade spreads like avocado mash or cream cheese.

The Banting diet encourages eating only when you are hungry and stopping when you're satisfied. If you're not hungry, there is no rule that you must eat breakfast. The high-fat nature of the diet often leads to increased satiety and longer periods between meals.

Yes, coffee and tea are acceptable on the Banting diet, as long as you have them without sugar. You can add full-cream milk, cream, or a small amount of an approved sweetener if needed.