Low Carb Breakfast Ideas
Here's the skinny on a low-carb breakfast: Eggs and meat have very little to no carbs, so opt for those as your go-to breakfast choices. Eliminate high-carb starches like bread, cereal, muffins, and obviously, the other starches packed with additional sugar like donuts, pancakes, waffles, and French toast, which are extremely high in carbohydrates. You should also consider limiting fruit as it is high in natural sugar and, therefore, carbs. So if you cut those breakfast choices out, you are already on your way to a better low-carb breakfast. To get some ideas flowing, we have created a good list of very low-carb breakfast options for you like Low Carb Protein Shakes, snacks, and more.
Crispy Prosciutto & Scallion Frittata
Bacon is often the go-to for that smoky flavor in savory dishes, but opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per two slices, the same weight of prosciutto has just 30 calories and 3.5 grams of fat. Turkey bacon would make an even better substitute, as it has 30 calories and only 2.5 grams of fat per serving. Other swaps you can make to the already low-carb recipe include low-fat cheese for goat cheese, skim milk for whole milk, and 2 egg whites for 1 egg. These additional substitutes will cut fat and calories from your meal.
Omelets & Frittatas
Like the idea of an omelet or a frittata? Now change it up and try different ingredients like Kalamata olives and low-fat feta cheese for a Greek spin. Another twist might be turkey sausage, peppers and low-fat cheddar cheese. Just changing up your vegetables, herbs, and cheese can alter the flavors for a new breakfast option.
Greek Yogurt
This option can have some carbs, however, if you use the nutritional label it can still be a great low-carb breakfast idea. Look and see how many carbs are in the brand you are about to purchase. Some are lower than others. Greek yogurt will be higher in protein, therefore keeping you fuller for longer. Low-fat and fat-free yogurts will contain fewer calories, but can often taste like it too. If you are missing the sweetness from plain fat-free Greek yogurt, try adding natural sweeteners like stevia. Another option is to add cup of berries for some natural sweetness (only about 4g of carbs).
Egg Muffins with Turkey Sausage, Peppers, and Onion
These egg muffins are a great option to pre make and easy to grab when you are running late. Reheat them in your toaster oven or microwave for a quick, low-carb breakfast option. Other ways to mix it up are:
- Canadian bacon, tomatoes, light Swiss cheese
- Smoked salmon
- Asparagus, light or low-fat cheese
- Mushroom, avocado, crispy prosciutto
- Olives, mushroom, and tomato
- Jalapeños
- Fresh basil, tomato
- Crab, avocado
- Caramelized onion, spinach
- Leftover taco meat (ground turkey), onion, cheddar cheese
- Leftover roasted veggies
You can use a piece of ham as muffin cups to hold your egg mixture.
Bonus: Cut more calories and carbs with your morning coffee
Cutting out the cream and sugar in place of a low-carb vanilla protein shake can cut up to 70 calories per cup. Another option is to use a sprinkle of cinnamon or pumpkin pie spice in the coffee grounds before brewing for flavor.
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