Breakfast may be the hardest meal to make low-carb, as it is traditionally rich in carbohydrates and convenient to make, says Emily Spurlock, RD, a Boise, Idaho-based dietitian. Switching up your morning meal to a dish where carbs aren’t the main event can lead to unexpected benefits, such as more sustained energy and avoiding the midmorning slump.
A lower-carb meal is also better for helping you feel full and satisfied compared with a low-fat one, according to a randomised, controlled trial published in June 2016 in Nutrition, Metabolism & Cardiovascular Diseases. Additionally, eating higher-fat foods (like nuts or seeds) at breakfast can keep blood sugar stable and thereby help decrease cravings for sugary foods, the Harvard T.H. Chan School of Public Health points out. Below we have discussed Healthy Low-Carb Breakfast Ideas.
Also Read: 10 Best Healthy Breakfast Ideas
10 Healthy Low-Carb Breakfast Ideas
Following are the best 10 Healthy low-carb breakfast ideas:
Farmers Market Breakfast Bowls
Nasar recommends a breakfast that is half vegetables and contains some protein and healthy fat. This trifecta will help regulate your blood sugar response. She also encourages clients to expand their views of breakfast and see it as another healthy meal to eat in the morning, especially if they have avoided adding vegetables to their breakfast in the past. One example of a healthy breakfast bowl from Love & Lemons has a base of carrot rice, salad greens, beets, radishes, and tomatoes, all topped with an herby Greek yogurt sauce. Per serving (half of the recipe with one-quarter cup of dressing), there are 217 calories, 13 grams of fat, 17 grams of carbohydrates, and 10 grams of protein.
Granola doesn’t have to be sugary or made with oats. This Wholesome Yum recipe is keto and paleo-friendly, and it’s made with a mix of nuts (almonds, hazelnuts, and pecans) and seeds (pumpkin, sunflower, and flax). An egg white, butter, and vanilla extract add a light, sweet flavour. Eating more seeds is a worthy goal: a review in Circulation found that seeds are rich in unsaturated fats, minerals, fibre, and plant compounds called phytosterols, which lead to less inflammation, may help in good blood flow, and reduce blood pressure. All of these benefits work together to reduce your risk of heart disease and type 2 diabetes. A quarter cup of this granola has 278 calories, 26 grams of fat, 7 grams of carbs, and 7 grams of protein.
Low-Carb Breakfast Bowl
Lena’s Kitchen breakfast bowl is a delicious and satisfying low-carb Mediterranean breakfast option, packed with vegetables like radishes, onions, cauliflower, kale, and herbs. If you’re not an egg eater, you can omit the soft-boiled egg on top, but it does add an additional 6 grams of satiating protein. While this recipe is calorie-dense, with 814 calories, 63 grams of fat, 41 grams of carbs, and 28 grams of protein per serving (half of the recipe), portion control is key.
Bacon and Zucchini Eggs
Freezer meals are a lifesaver for busy mornings. Nasar recommends cooking a veggie-and-egg recipe in a muffin tin, freezing it, and then reheating it when you’re ready to eat. Try this low-carb breakfast recipe from I Breathe I’m Hungry, which is ideal for keto, paleo, and gluten-free dieters. It’s made in a heavy-bottom pan, but you can easily adapt it to a muffin tin. With just four ingredients (zucchini noodles, bacon, cheese, and eggs), this recipe is quick and easy to make. Each serving (one egg in a nest) has 242 calories, 19 grams of fat, 6 grams of carbs, and 14 grams of protein.
Bacon and Zucchini eggs Ideas is one of the yummy healthy low-Carb breakfast ideas
Caprese Crustless Quiche
If you’re not about what a crustless quiche is, call it a frittata. If you love eggs, you’ll want to try this low-carb recipe from Wholesome Yum, which is perfect for a keto or other low-carb, high-fat diet. This caprese-inspired frittata combines tomatoes, basil, garlic, and mozzarella pieces. You can also make it ahead of time for a quick and easy breakfast on busy mornings. One slice (six slices per frittata) has 218 calories, 14.6 grams of fat, 3.5 grams of carbs, and 17.4 grams of protein.
Nasar says it’s possible to make a low-carb version of oatmeal that’s delicious, hearty, and filling, and is similar to the hot cereal you’re used to. This Wholesome Yum recipe can be customised into several versions to keep it interesting.
The recipe makes a single serving with 592 calories, 47 grams of fat, 9 grams of carbs, and 31 grams of protein. If you’re watching your calorie intake, eat half this morning and save the other half for tomorrow. Oatmeal is one of the best healthy low-carb breakfast ideas.
Ditch the Carbs granola stands out because it’s free of shredded coconut, which is common in low-carb granolas but not everyone likes the taste of. It does contain coconut oil, but the flavour is much milder. This keto, Atkins, and low-carb friendly granola is packed with pumpkin and sunflower seeds, walnuts, pecans, and Brazil nuts. According to the USDA, one Brazil nut contains 96 micrograms of selenium, or 175 percent of your daily value. Selenium is a mineral with antioxidant properties that may protect against certain cancers, according to the National Institutes of Health. A quarter cup of this granola has 222 calories, 21 grams of fat, 6 grams of carbs, and 5 grams of protein.
If you’re on the keto diet but missing staples like pancakes, you can still enjoy them with this low-carb version from The Novice Chef. It contains just 4 grams of net carbs per serving and is made with a base of eggs, cream cheese, and almond flour. Almond flour is the key ingredient to mimicking the texture of traditional pancakes with fewer carbs. In fact, a quarter cup of almond flour has 6 grams of carbs and 2 grams of fiber, while the same serving of all-purpose flour has 24 grams of carbs and less than 1 gram of fiber, according to the USDA. A serving of three pancakes contains 391 calories, 33 grams of fat, 7.8 grams of carbs, and 14.9 grams of protein.
Avocado Banana Green Smoothie
Bananas are often considered off-limits on a low-carb diet, but you can still enjoy them in moderation by counting carbs and using the right portion size. This avocado and banana green smoothie from Minimalist Baker contains 18 grams of carbs (and about 13 grams of net carbs). The banana adds sweetness and the avocado gives it creaminess and healthy fats.
This smoothie is perfect for those on a vegan, vegetarian, or Eco-Atkins low-carb diet. It’s a great way to start your day with a healthy and delicious meal. One smoothie is a serving and contains 146 calories, 6 grams of fat, 18.2 grams of carbs, and 6.9 grams of protein. Smoothue is one of the easiest Healthy Low-Carb Breakfast Ideas.
One-Sheet Pan Sweet Potato
Impress your family with this Lena’s Kitchen sheet pan breakfast on a Saturday morning. Whether you follow Whole30 or are just looking for a healthy breakfast, this Whole30-compliant meal is made with whole foods like sweet potatoes, red cabbage, chicken apple sausage, eggs, and avocado. And yes, you can still fit sweet potatoes into a low-carb breakfast! A small sweet potato has just 13.5 grams of carbohydrates, including 2 grams of fibre, according to the USDA. The recipe makes six servings, each with 359 calories, 22 grams of fat, 29 grams of net carbs, and 14 grams of protein.
Starting your day with healthy low-carb breakfast ideas is a great way to fuel your body and mind for the day ahead. Low-carb breakfasts can help you feel full and satisfied, and they can also lead to other benefits such as more sustained energy and decreased cravings for sugary foods.
There are many different low-carb breakfast options available, so you can find something to your taste. Some popular options include eggs, avocado, yogurt, oatmeal, and smoothies. You can also find many delicious and healthy low-carb breakfast recipes online and in cookbooks.
If you’re new to low-carb breakfasts, start by making small changes to your morning routine. For example, you could try swapping out your cereal for a bowl of yogurt with berries and nuts. Or, you could make a quick and easy omelet with vegetables and cheese.
How much carbs should I eat for breakfast on a low-carb diet
The amount of carbs you should eat for breakfast on a low-carb diet depends on your individual dietary needs. If you are following a standard low-carb diet, you will likely aim for 20 to 60 grams (g) of carbs per day. However, if you are following a keto diet, you will need to be more restrictive and aim for 20 g of net carbs per day.
Are there any risks associated with eating a low-carb diet
It is important to talk to your doctor before starting any new diet, including a low-carb diet. Some people may experience side effects from following a low-carb diet, such as headache, fatigue, and constipation.
I am new to low-carb diets. Where can I learn more
There are many resources available to help you learn more about low-carb diets. You can find books, articles, and recipes online and in libraries. You can also talk to your doctor or a registered dietitian for more personalised advice.