Delicious Low Carb Breakfast Recipes to Kickstart Your Day
Introduction
Breakfast is often considered the most important meal of the day, and for good reason. It provides the fuel we need to tackle our daily activities and can even help set us up for success in terms of our health and weight management goals. However, for those following a low-carb or ketogenic diet, traditional breakfast options like bagels, toast, and biscuits and gravy can be high in carbs and unsuitable for their dietary needs.
Fortunately, there are plenty of delicious and nutritious low-carb breakfast options to choose from. In this article, we’ll share 20 tasty low-carb breakfast recipes to help you start your day off right.
1. Spinach and Goat Cheese Omelet
Ingredients:
* 3 large eggs
* 2 tablespoons (30 mL) of heavy cream
* 1 cup (30 grams) of spinach
* 1 ounce (28 grams) of goat cheese
* 1 tablespoon (14 grams) of butter
* Salt and pepper to taste
Directions:
1. Whisk the eggs, heavy cream, salt, and pepper in a bowl.
2. Melt the butter in a pan over medium heat and sauté the spinach.
3. Pour the egg mixture into the pan and cook until the eggs start to set.
4. Flip the omelet over and add spinach and goat cheese to half of it.
5. Fold the omelet in half and serve.
2. Veggie Frittata
Ingredients:
* 6 large eggs
* 1/3 cup (80 mL) of milk
* Salt and pepper to taste
* 4 cloves of garlic, minced
* 2 cups (60 grams) of kale, chopped
* 2 cups (300 grams) of bell peppers, chopped
* 1 ounce (28 grams) of crumbled feta
* 1 tablespoon (15 mL) of olive oil
Directions:
1. Preheat the oven to 400°F (205°C).
2. Whisk the eggs, milk, garlic, salt, and pepper in a bowl.
3. Add the olive oil to a skillet and sauté the kale and bell peppers.
4. Pour the egg mixture into the skillet and tilt to distribute evenly.
5. Sprinkle the feta over the top and bake for 15-20 minutes.
3. Baked Avocado Eggs
Ingredients:
* 1 avocado
* 2 large eggs
* Salt and pepper to taste
* Optional toppings: bacon bits, cheese, chives, cilantro, or tomatoes
Directions:
1. Preheat the oven to 400°F (205°C).
2. Slice the avocado in half and remove the pit.
3. Crack an egg into each hole.
4. Season with salt, pepper, and add your choice of toppings.
5. Bake for 10-15 minutes and serve.
4. Shakshuka
Ingredients:
* 6 large eggs
* 1 onion, diced
* 1 red bell pepper, diced
* 3 cloves of garlic, minced
* 1 (28-ounce) can of crushed tomatoes
* Salt and pepper to taste
* 1 tablespoon (7 grams) of paprika
* 1 1/2 teaspoon (1 gram) of red chili powder
* 1 teaspoon (2 grams) of cumin
* 2 ounces (57 grams) of crumbled feta
* 1 bunch of cilantro, chopped
Directions:
1. Add oil to a pan over medium heat and sauté the onions and bell peppers.
2. Pour the canned tomatoes into the pan with juice.
3. Stir in the garlic, salt, pepper, and spices.
4. Using a spoon, make 6 small holes in the mixture and crack an egg into each.
5. Cover the pan and cook for 5-10 minutes, or until the eggs have reached your desired level of doneness.
6. Top with feta and cilantro and serve.
5. Broccoli and Bacon Crustless Quiche
Ingredients:
* 6 large eggs
* 1 cup (240 mL) of milk
* 1 cup (90 grams) of broccoli, chopped
* 4 slices of bacon, chopped
* 3/4 cup (85 grams) of shredded cheddar cheese
* 2 tablespoons (30 mL) of olive oil
* Salt and pepper to taste
Directions:
1. Preheat the oven to 350°F (180°C).
2. Cook the bacon in a pan over medium heat until crispy.
3. Add the olive oil to the pan and sauté the broccoli.
4. Whisk the eggs, milk, salt, and pepper in a bowl.
5. Distribute the broccoli and bacon evenly at the bottom of a greased pie dish.
6. Pour the egg mixture over the pie dish and top with cheese.
7. Bake for 30-35 minutes until the eggs have set.
6. Zoodle Egg Nests
Ingredients:
* 2 zucchinis, spiralized
* 2 large eggs
* 1 tablespoon (30 mL) of olive oil
* Salt and pepper to taste
* Optional toppings: feta cheese, sliced avocado, or red pepper flakes
Directions:
1. Preheat the oven to 350°F (180°C).
2. Add the olive oil to a pan and sauté the zucchini.
3. Arrange each spiralized zucchini in a skillet to create a nest.
4. Crack an egg in the center, sprinkle with salt and pepper, and bake for 5 minutes.
5. Add desired toppings and serve.
7. Veggie Egg Cups
Ingredients:
* 12 large eggs
* 1/3 cup (80 mL) of milk
* 1/4 cup (29 grams) of red onion, diced
* 1 cup (70 grams) of mushrooms, diced
* 1 cup (150 grams) of bell peppers, diced
* 1 cup (90 grams) of cheese
* 2 tablespoons (30 mL) of olive oil
* Salt and pepper to taste
Directions:
1. Preheat the oven to 350°F (180°C).
2. Sauté the vegetables in a pan over medium heat until softened.
3. Whisk the eggs, milk, salt, and pepper in a bowl.
4. Distribute the vegetables and cheese evenly into a greased muffin tin.
5. Pour the egg mixture over the muffin tin and bake for 20-25 minutes.
8. Scrambled Eggs with Turkey Sausage
Ingredients:
* 2 large eggs
* 2 tablespoons (30 mL) of heavy cream
* 1 tablespoon (14 grams) of butter
* Salt and pepper to taste
* 1 turkey sausage patty
Directions:
1. Whisk the eggs, heavy cream, salt, and pepper in a bowl.
2. Add butter to a pan over medium-low heat and pour in the egg mixture.
3. Use a spatula to push the eggs from side to side and break up the curds.
4. Cook the turkey sausage patty in a pan over medium heat and serve alongside scrambled eggs.
9. Low-Carb Pancakes
Ingredients:
* 2 large eggs
* 2 ounces (57 grams) of cream cheese
* 1/2 teaspoon (24 grams) of stevia
* 1 teaspoon (5 mL) of vanilla extract
* 2 tablespoons (30 mL) of olive oil
Directions:
1. Add the ingredients to a blender and pulse until smooth.
2. Heat a pan over medium heat and add the olive oil.
3. Pour 1/4 of the batter into the pan and cook for 2-3 minutes, until golden.
4. Flip and cook for 1 minute, or until the second side is golden.
10. Sugar-Free Granola Bars
Ingredients:
* 1 1/2 cups (75 grams) of almonds
* 1 1/2 cups (60 grams) of walnuts
* 1/4 cup (40 grams) of hemp seeds
* 1/4 cup (23 grams) of unsweetened coconut flakes
* 1/4 cup (43 grams) of sugar-free chocolate chips
* 1 1/2 cup (60 grams) of almond butter
* 1 large egg
* 4 tablespoons (48 grams) of monk fruit extract
* 2 teaspoons (10 mL) of vanilla extract
* A pinch of salt
Directions:
1. Preheat the oven to 350°F (180°C).
2. Add the almonds and walnuts to a food processor and pulse until chopped.
3. Combine the chopped nuts with hemp seeds, coconut flakes, salt, chocolate chips, and monk fruit in a large bowl.
4. In a separate bowl, mix the egg, vanilla extract, and almond butter.
5. Press the mixture firmly into a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes, until fully set.
11. Low-Carb Protein Muffins
Ingredients:
* 2 cups (224 grams) of almond flour
* 1/4 cup (30 grams) of low-carb protein powder
* 1/2 cup (100 grams) of granulated sugar substitute, such as monk fruit
* 1 teaspoon (5 grams) of baking powder
* 4 tablespoons (56 grams) of butter, melted
* 1 1/2 cups (120 mL) of unsweetened nut milk
* 3 large eggs
* 1 teaspoon (5 mL) of vanilla extract
* 2 3/4 cups (115 grams) of sugar-free chocolate chips
Directions:
1. Preheat the oven to 350°F (180°C).
2. Mix the almond flour, protein powder, sugar substitute, and baking powder in a large bowl.
3. Slowly mix in the melted butter, nut milk, eggs, and vanilla extract.
4. Fold in the chocolate chips.
5. Spoon the batter evenly into a muffin tin lined with cupcake liners.
6. Bake for 20-25 minutes, until a toothpick comes out clean.
12. Almond Flour Waffles
Ingredients:
* 1 1/2 cups (56 grams) of almond flour
* 4 large eggs
* 1 teaspoon (5 grams) of baking powder
* 2 tablespoons (24 grams) of monk fruit extract
* 1 1/3 cups (82 grams) of Greek yogurt
* 1 tablespoon (14 grams) of melted butter
Directions:
1. Add the ingredients to a blender and blend until smooth.
2. Heat a waffle maker.
3. Add 1/4 of the batter and cook until the waffles are golden brown and crispy.
4. Repeat with the remainder of the batter and serve topped with berries, sugar-free syrup, or sugar-free jam.
13. Coconut Chia Pudding
Ingredients:
* 3/4 cup (180 mL) of coconut milk
* 1/4 cup (43 grams) of chia seeds
* 1 tablespoon (7 mL) of sugar-free maple syrup
* 1/2 teaspoon (2.5 mL) of vanilla extract
Directions:
1. Add the ingredients to a medium bowl and whisk to combine.
2. Cover and refrigerate overnight, or at least 6-8 hours.
3. Portion and serve as is, or top with your choice of ingredients.
14. Yogurt with Fruit
Ingredients:
* 1 cup (245 grams) of Greek yogurt
* 1/2 cup (83 grams) of your favorite low-carb fruit, such as strawberries, blackberries, or raspberries
* Optional toppings: almonds, walnuts, chia seeds, or flaxseeds
Directions:
1. Combine the yogurt and fresh fruit.
2. Top with nuts and seeds if desired and serve.
15. Breakfast Salad
Ingredients:
* 2 cups (60 grams) of spinach
* 2 hard-boiled eggs
* 1 ounce (28 grams) of mozzarella
* 1 Roma tomato, diced
* Half of an avocado, sliced
* 2 tablespoons (30 mL) of olive oil
* 1 tablespoon (15 mL) of lemon juice
* Salt and pepper to taste
Directions:
1. Add the spinach to a bowl and layer with the eggs, mozzarella, tomatoes, and avocado.
2. Whisk the olive oil with lemon juice and a dash of salt and pepper.
3. Drizzle the dressing over the salad and serve.
16. Loaded Bell Peppers
Ingredients:
* 2 large bell peppers
* 4 large eggs
* 1/2 cup (55 grams) of shredded cheese
* Salt and pepper to taste
* 2 strips of bacon, cooked and crumbled
* 1 cup (30 grams) of spinach, chopped
Directions:
1. Preheat the oven to 350°F (180°C).
2. Cut each bell pepper in half lengthwise and remove the stem and seeds.
3. Arrange them on a greased baking sheet and set aside.
4. In a small bowl, whisk the eggs, bacon, spinach, salt, pepper, and 1/4 cup (28 grams) of cheese.
5. Spoon the egg mixture into each bell pepper evenly.
6. Top with the remaining cheese.
7. Bake for 35-45 minutes, or until the eggs are set.
17. Tofu Scramble
Ingredients:
* 16 ounces (454 grams) of extra-firm tofu
* 2 tablespoons (22 grams) of nutritional yeast
* 2 tablespoons (28 mL) of olive oil
* Half of a red onion, chopped
* Half of a bell pepper, chopped
* 4 cloves of garlic, minced
* 2 cups (60 grams) of spinach, chopped
* Salt and pepper to taste
Directions:
1. Drain the tofu and remove any remaining moisture.
2. Use a fork to crumble the tofu into small pieces.
3. Add the olive oil to a pan over medium heat and sauté the onions and garlic.
4. Add the bell pepper and spinach.
5. Add the crumbled tofu to the pan and cook for 3-4 minutes, stirring occasionally.
6. Mix in the nutritional yeast and season with salt and pepper.
18. Keto Avocado Toast
Ingredients:
* 2 slices of low-carb bread
* 1 avocado
* Juice from half of a lemon
* Salt and pepper to taste
Directions:
1. Mash the avocado with a fork in a small bowl.
2. Combine it with lemon juice, salt, and pepper.
3. Spread this avocado topping over toasted low-carb bread.
19. Green Smoothie
Ingredients:
* 2 cups (60 grams) of spinach
* Half of an avocado
* 1 cup (165 grams) of strawberries
* 1 1/2 cups (240-350 mL) of unsweetened almond milk
* 1 scoop of low-carb protein powder (optional)
Directions:
1. Add the ingredients to a blender and blend until smooth.
20. Apples with Peanut Butter
Ingredients:
* 1 apple, cut into rings
* 2 tablespoons (30 grams) of peanut butter
* Optional toppings: chopped almonds, pecans, walnuts, cinnamon, or sugar-free chocolate chips
Directions:
1. Spread peanut butter evenly over apple rings.
2. Sprinkle on your choice of toppings and enjoy.
Conclusion
Breakfast doesn’t have to be boring, especially when following a low-carb diet. With these 20 delicious and nutritious low-carb breakfast recipes, you can start your day off right and keep your carb count low. Try experimenting with different ingredients and flavor combinations to find your new favorite breakfast dishes.
What are some examples of low-carb breakfast recipes?
Some examples include Spinach and Goat Cheese Omelet, Veggie Frittata, Baked Avocado Eggs, and Zoodle Egg Nests.
Can I make these recipes gluten-free?
Yes, many of these recipes are naturally gluten-free. For recipes that use ingredients that are not inherently gluten-free, such as almond flour or oat flour, you can replace them with certified gluten-free alternatives.
Are the recipes suitable for a ketogenic diet?
Yes, most of these recipes are suitable for a ketogenic diet due to their low carbohydrate content and focus on high-quality proteins and healthy fats.
How can I adjust the recipes for dietary restrictions or intolerances?
Replace ingredients as needed. For example, if you’re lactose intolerant, you can use coconut yogurt or another dairy-free yogurt alternative. For vegetarian options, you can use tofu instead of eggs in recipes like the Tofu Scramble.
Can I freeze some of these recipes for later use?
Yes, you can freeze items like Baked Avocado Eggs, Low-Carb Pancakes, and Low-Carb Protein Muffins. Wrap individual servings in foil or freezer-safe containers and freeze for up to 3 months.
Are there any low-carb breakfast recipes in the list that are quick and easy to make?
Yes, recipes like the Vegan Avocado Toast, Egg with Turkey Sausage, and Apples with Peanut Butter are quick and easy to prepare.
Can I use different cheeses in these recipes?
Yes, you can substitute cheeses such as mozzarella, feta, or goat cheese in most recipes where cheese is called for. Make sure the cheese is low-carb and aligns with your dietary needs.
