People eat low-carb for a variety of reasons. Finding low-carbohydrate foods can help many people lose weight, improve their blood sugar levels, or address another specific health need. And if you’re attempting to reduce your carb intake at every meal, having some ideas for filling low-carb breakfasts will help you stick to your plan. This article attempts to provide practical and delicious low-carb breakfast ideas that are simple to make, allowing you to keep your diet while enjoying your meals.
Low Carb Breakfast Ideas:
These healthy, low-carb breakfasts are simple to prepare and delicious. Here are some nutritious, low-carb breakfast ideas:
1. Sausages with Mushroom Frittata
This frittata, which includes eggs, smoked sausage, goat cheese, scallions, and mushrooms, is a beautifully healthy, low-carb meal to start the day. In addition, the eggs and sausage will provide a protein boost.
Serves
Ingredients
- 1 tablespoon olive oil.
- 1 red onion, thinly sliced
- 1 link of cooked andouille sausage, diced (Andouille is a smoked, mildly spicy sausage popular in Cajun cuisine. If you can’t get it, kielbasa is a good substitute.
- 8 ounces mushrooms (any variety—Creminis work well), stems removed, sliced
- Add salt and black pepper to taste.
- 8 eggs
- 1/4 cup crumbled goat cheese.
- 12 chives or 3 scallions chopped (optional)
Directions
- Preheat your oven to 375°F.
- Over medium heat, put a big sauté pan or oven-safe skillet.
- When the pan is hot, add the oil and onion, and cook for 3 minutes, or until transparent.
- Sauté the andouille and mushrooms for around 5 minutes.
- Season the dish with pepper and salt.
- Incorporate the goat cheese and chives, if desired, into the skillet after thoroughly beating the eggs with a fork or whisk.
- Place in the oven and bake for 20 minutes, or until the eggs are fully set (a toothpick inserted into the center comes out clean).
- Allow to cool before slicing into four parts and sprinkling with additional chives, if desired.
Nutrition
- 300 calories
- 18 g fat (5 g saturated)
- 450 mg sodium
2. Loaded Vegetable Frittata
It makes sense that eggs are so highly regarded as a necessary part of breakfast. These protein-rich nutritional powerhouses are minimal in calories and carbohydrates. But if you’re tired of plain boiled eggs or scrambled eggs, zhuzh up the tastes of your morning meal with excellent additions of colorful vegetables while keeping the carb count low.
Serves
Ingredients
- Chop 2 bacon slices
- 1 1/2 cups of fresh button mushrooms (4 ounces).
- 1/2 cup diced onion
- 1/2 cup of diced red sweet pepper.
- 1/2 medium summer squash quartered lengthwise and sliced into 1/4-inch-thick pieces.
- 1 cup coarsely chopped fresh broccoli florets.
- 6 eggs
- 4 Egg Whites
- 2 tablespoons chopped fresh basil
- 1/4 tsp salt and black pepper.
- 1/4 cup shredded, reduced-fat cheddar cheese (1 ounce)
Directions
- Preheat the broiler. Cook bacon in a broiler-safe 10-inch skillet over medium heat until it is browned and crispy. Remove bacon and drain on a paper-towel-lined platter, saving the drippings.
- Cook the mushrooms, onion, and red sweet pepper in the skillet for 3 minutes. Cook for an additional 3 to 4 minutes, or until the squash and broccoli are crisp and tender. Stir in the reserved bacon.
- In a medium bowl, combine the eggs, egg whites, basil, salt, and pepper. Pour egg mixture over vegetables in a skillet. Cook on medium heat. As the mixture sets, run a spoon around the edge of the pan and lift the egg mixture so that the part that is still not cooked can move below. Continue cooking and raising sides until the egg mixture is nearly set (the surface will be damp). Sprinkle with cheese.
- Place the skillet under the broiler, 4 to 5 inches from the flame. Broil for 1–2 minutes, or until the top is just set and the cheese is melted. (Alternatively, bake at 400°F for 5 minutes, until the top is set).
Nutrition
- 250 calories
- 12 g fat (5 g saturated)
- 450 mg sodium
- 5 g sugar,
- 20 g protein
- 8 g fiber
3. Berry Cauliflower Smoothie
Another method to capitalize on cauliflower’s creamy texture after blending is to use it as a base for a low-carb smoothie. When looking for the perfect velvety texture in a smoothie, try adding a dollop of Greek yogurt, a banana, or even avocado. However, if you want to keep the carb count low for breakfast, blended cauliflower is a wonderful lower-carb ingredient substitute to consider when making a smoothie. Use cauliflower as a foundation in this low-carb berry smoothie to benefit from its creamy texture after being blended.
Serves
- 1 Smoothie
Ingredients
- 1 scoop Vanilla Tone It Up Protein.
- 1 cup of unsweetened almond milk.
- 1/2 cup frozen cauliflower rice, or whole pieces
- 1 tablespoon peanut butter.
- 1/2 cup blueberries.
- 1 tablespoon ground chia seeds.
Directions
- Combine all ingredients and blend until smooth!
Nutrition
- Approximately 300-350 calories
- Protein 20-25 grams
- Carbohydrates 20 grams
- Fiber 8-10 grams
- Fats around 15-18 grams (from peanut butter, chia seeds, and almond milk)
- Sugars: Approximately 5-8 grams
4. Butternut Squash Hash
This sweet and savory golden brown butternut squash hash is one of those low-carb breakfasts that tastes so good it can be served as a healthy lunch or supper side dish.
Serves
Ingredients
- 2 tablespoons ghee.
- 1 clove garlic, minced
- 2 cups butternut squash cubes.
- 1 cup chopped celery.
- 1/2 teaspoon fennel seeds.
- 1/2 teaspoon minced fresh tarragon
- 1/2 pound of Whole30-compliant sausage, or Whole30 Blackberry Sage Breakfast Sausage.
- 1/2 tsp salt and 1/4 tsp freshly ground black pepper.
Directions
- In a large skillet, melt the ghee. Add the garlic and sauté until fragrant.
- Cook the butternut squash, celery, fennel seeds, and tarragon for 5 minutes.
- Crumble the sausage and place it in the pan with the salt and pepper. Cook, stirring periodically, until the sausage is brown and cooked through.
Nutrition
- Calories 200-250 per serving
- Protein about 15-20 grams per serving
- Carbohydrates roughly 10-15 grams per serving
- Fiber is approximately 3-4 grams per serving
- Fats are around 15 grams per serving (from ghee and sausage)
- Sugars: Approximately 3-5 grams
- Veggie Scramble with Mushrooms, Spinach and Goat Cheese
This mix of eggs, spinach, mushrooms, and goat cheese creates a fluffy, creamy, soft scramble that is both healthful and low in carbs.
Serves
Ingredients
- 1 1/2 tablespoons of butter
- 1 cup sliced shiitake mushrooms.
- 1 cup frozen spinach, thawed
- Add salt and black pepper to taste.
- 8 eggs
- 2 tablespoons 2% milk.
- 1/2 cup fresh goat cheese.
Directions
- In a large nonstick pan, melt 1 tablespoon of butter over medium heat.
- When boiling, add the shiitakes and simmer for 5 minutes, or until lightly browned.
- Remove and place on a platter.
- In the same pan, sauté the spinach until well heated.
- Season with salt and pepper. Transfer to a sieve and press out the excess water.
- In a large bowl, combine the eggs and milk. Season with salt and stir well.
- Heat the remaining 1/2 tablespoon butter in the pan on low, then add the eggs.
- Use a wooden spoon to constantly whisk the eggs, scraping the bottom of the pan to form little, delicate curds.
- Continue stirring in this manner for about 5 minutes, or until the eggs are still soft and loose. Cook for an additional 2 minutes after adding the mushrooms, spinach, and goat cheese.
- Add black pepper to taste.
Nutrition
- 240 calories
- 17 g fat (5 g saturated)
- 640 mg sodium
The bottom line
A range of delicious, nutritious, low-carb breakfast options can brighten your morning. Experiment with some of the recipes above to cut carbs and diversify your diet. You may also get creative in the kitchen and substitute your favorite items to customize these low-carb meals to your taste.
