You know what they say – breakfast is the most important meal of the day. It gives you the fuel you need to work through everything on your “to-do” list without running out of steam.
Should you choose to eat a low-carb breakfast? If you want to reduce your carbs, such as if you’re on the keto diet, a low-carb breakfast can help you to get energy while reducing your calories and helping you stay healthy.
It can be difficult to find a low-carb breakfast food because many traditional ones are loaded with carbs, like bagels and toast. Not sure what to cook for breakfast so that you get healthy, delicious food to keep you full until lunch? Here’s our guide to the best low-carb breakfast ideas.
Best Low-Carb Breakfast Ideas That Pack A Punch
#1 Egg And Spinach Omelet
Sneaking in some vegetables for breakfast is a smart move to get your day started on the right footing. Eggs are packed with protein, a macronutrient that will keep you satisfied for longer.
You can add cheese to this recipe, but make it goat’s cheese. This is because goat’s cheese is healthier than cheese made from cow’s milk. It’s enriched with folate, niacin, riboflavin, and Vitamins A and K.
- 3 large eggs
- 28g goat’s cheese
- 1 cup spinach
- 2 tablespoons heavy cream
- 1 tablespoon butter (you could use olive oil instead)
- Whisk the cream and eggs in a bowl. You can add some salt and pepper to taste. Put the bowl aside.
- Melt the butter in a pan so you can sauté the spinach. Stir it until the spinach becomes darker green and is wilting a bit. Remove it from the pan and place it aside.
- Pour the egg mixture into a pan and cook it on medium heat.
- When the eggs begin to set, you want to flip them over with a spatula, then add the goat’s cheese and spinach to half of the omelet.
- Then, when the omelet starts to set, fold it in half.
#2 Low-Carb Pancakes
If you want to indulge in a delicious breakfast, you don’t have to consume lots of carbs so early in the day. These low-carb pancakes don’t take long to make and anyone can whip them up. You can even use this mix in Homemade McGriddles as a healthier substitute.
They contain eggs, cream cheese, stevia (therefore cutting down your sugar intake), and olive oil. If you want, you can add a bit of vanilla extract.
- 2 large eggs
- 57g cream cheese
- 1 teaspoon stevia
- 2 tablespoons olive oil
- 1 teaspoon vanilla extract (optional)
- Add all your ingredients to a blender and blend them until they are smooth.
- Add olive oil to a pan and heat it on medium heat.
- Pour about a quarter of the batter into your pan and cook it for two or three minutes so that it becomes golden in color.
- Flip the pancake and cook it for another minute.
- Do the same thing with the rest of the batter.
- When you’re finished, use toppings such as Greek yogurt and fresh berries or peaches, which are low-carb fruits.
#3 Coconut And Chia Pudding
If you want a really quick treat to eat for breakfast and you love pudding, this chia pudding is a nutrient-rich low-carb breakfast to try. However, you will have to make it and refrigerate it overnight so that it’ll be ready to enjoy for breakfast.
This recipe contains coconut milk that contains nutrients like copper and manganese, and it’s said to improve your heart health when consumed in moderate amounts.
The addition of the chia seeds gives you an antioxidant called quercetin, which protects your body against diseases, and they’re also rich in fiber which keeps you feeling fuller for longer. Fiber keeps you regular and can regulate your blood pressure.
- 180ml coconut milk
- 43g chia seeds
- ½ teaspoon vanilla extract
- ½ tablespoon maple syrup (make sure it’s sugar-free)
- Add all your ingredients to a bowl and whisk them so that they combine.
- Cover and refrigerate the mixture for at least six to eight hours. Ideally, you should refrigerate it overnight.
- When serving the pudding, you can use toppings such as nuts, seeds, or fresh low-carb fruit.
#4 Smoked Salmon And Grapefruit
This low-carb breakfast gives you protein with the salmon, while the grapefruit is high in Vitamin C, as is the lemon. The recipe also contains olive oil, a healthy fat that’s good for your heart.
- Smoked salmon (sliced)
- 3 grapefruits
- 100ml olive oil
- 1 lemon
- Remove the pith from the grapefruit. Cut the fruit into segments and put them aside.
- Squeeze the rest of the grapefruit into a bowl to use its juice.
- Put the juice in a saucepan and boil it for 10 minutes. This produces a delicious syrup.
- Mix it with olive oil and put it aside.
- Cut the lemon into segments and add it to the grapefruit segments.
- Place the salmon slices on a plate and scatter the fruit segments over them.
- Spoon the grapefruit syrup over all the foods.
#5 Baked Egg Avocado Boats
If you want to boost your protein intake, eggs are your number-one choice! If you love avo, combine them with eggs for a burst of healthy fats that’s delicious but low in carbs. If you like, you can add bacon to this recipe for even more protein.
This recipe makes use of the oven, which might feel overwhelming on busy mornings but it only takes 20 or so minutes to make.
- 2 avocados (halved)
- 4 eggs
- 3 slices bacon
- Preheat your oven to 350 degrees Fahrenheit while you prepare the ingredients.
- Cut the avocados in half and then scoop a tablespoon of avo out of them. These spoonfuls should be put aside – instead of discarding them you can enjoy them on the side of your dish when serving it.
- Put the hollowed avos in a baking dish.
- Crack the eggs into a bowl, careful to keep their yolks intact.
- With a spoon, carefully transfer one yolk to each avo half. Try to add as much of the egg whites as you can without them spilling.
- Season with pepper and salt to taste.
- Pop the avocado boats into the oven and bake until the egg whites have become set. You also want to check that the egg yolks aren’t runny. This should take 20 minutes.
- While they bake, in a skillet on medium heat cook your bacon if you’re adding it to the dish. Once it’s crispy, place the bacon on a plate lined with a paper towel and chop them up into bits.
- Remove the avocado boats from the oven and sprinkle the bacon bits on top of them before serving.
#6 Keto Bagels
If you love bagels but you want to avoid high-carb bagels from your local coffee shop, you can make your own delicious keto bagels for a nourishing breakfast.
What’s great about this recipe is that you don’t have to wait for the dough to rise.
- 2 cups almond flour
- 3 cups shredded mozzarella cheese
- 2 ounces cream cheese
- 1 tablespoon baking powder
- 2 large eggs (plus one extra that’s lightly beaten)
- Preheat your oven to 400 degrees Fahrenheit.
- Line two baking sheets with parchment paper and set them aside.
- Whisk the almond flour and baking powder in a bowl.
- In a microwave-safe bowl, put the cream cheese and mozzarella cheese.
- Microwave it in 30-second increments so you can stir it. You want the cheese to be combined. You will have to microwave it for a total of two minutes.
- Place the cheese mixture into your bowl that contains the almond flour, and then add the eggs. Mix it all well.
- Now you will have a dough, so divide it into eight portions and roll them into balls.
- Press your finger into the balls of dough so that you can stretch it to make a bagel shape.
- Once you’re happy, place the bagels on the baking sheet.
- Lightly beat one egg and brush this on the top of the bagels.
- Bake these keto bagels for about 24 minutes, then allow them to cool before serving.
#7 Cauliflower Hash Browns
Hash browns are a delicious potato snack, but why not enjoy them for breakfast? These don’t contain any potatoes. Instead, they’re packed with nutrients while being low in carbs thanks to their cauliflower content.
Cauliflower has a mild flavor, which makes it ideal for using in recipes instead of potatoes and other vegetables. It also contains fiber. You’ll also get some good protein from the cheese and egg that’s included in this recipe.
- 1 large egg
- ½ medium cauliflower head
- ½ cup onion (finely chopped)
- 1 cup cheddar cheese (shredded)
- 1 tablespoon extra-virgin olive oil
- 3 tablespoons cornstarch
- Salt and pepper
- Grate the cauliflower so that it’s shredded.
- Add the cauliflower to a bowl and add the egg, cheddar cheese, cornstarch, and onion. Season it with salt and pepper.
- In a skillet on medium heat, add the oil and spoonfuls of the cauliflower blend. Shape it into patties.
- Cook the patties until they are golden-brown and crispy, then flip them and cook them on the other side.
#8 Low-Carb Breakfast Bowl
If you really love a quick and easy breakfast that’s low in carbs but high in delicious nutrients, you’ll love this recipe. It couldn’t be easier to make.
Simply add healthy Greek yogurt to a bowl, then stir in a variety of low-carb ingredients of your choice or whatever you currently have stocked in your kitchen.
The recipe provides you with a list of ingredients you can use, and the fruits included are low in carbs so this breakfast is keto-friendly.
The fruits are filled with nutrients such as antioxidants, while the Greek yogurt provides protein, B12, and calcium.
The flax and chia seeds included in this recipe give you lots of fiber that reduce their carb content and keeps you fuller for longer while being good for your gut.
- 40g blackberries
- 40g strawberries
- 40g raspberries
- ½ peach
- 2 teaspoons cinnamon
- 2 tablespoons peanut butter (or almond butter)
- 2 tablespoon chia seeds
- 2 tablespoons flax seeds
- 25g almonds
- 25g pecan nuts
- Add the Greek yogurt to a bowl and then stir in the other ingredients. That’s it!
Can you eat oatmeal on a low-carb diet?
Oatmeal is low in carbs. Just make sure that you purchase plain oatmeal versions instead of flavored or instant oats as these products usually contain lots of sugar.
Are bananas high in carbs?
If you like to add bananas to your breakfast, bear in mind that they are healthy but high in carbs. This is what makes them unsuitable for a low-carb breakfast.
Breakfast doesn’t have to include processed or high-carb foods. You can make your own low-carb breakfast with a variety of healthy recipes, some of which we’ve featured in this article.
With delicious and filling ingredients such as eggs and dairy that are high in protein, as well as fruits that are low in carbs, you’ll be able to start the day fully energized and ready for whatever life throws at you.