You may have grown up being told that breakfast is the most important meal of the day. But let's face it, it can often be tempting to follow in the footsteps of 31 million Americans who skip breakfast each day.
Maybe you're pressed for time. Maybe you think it’ll help you lose weight. Maybe you're just sick and tired of all the carb-filled, sugar-laden, unhealthy breakfast options. So you find yourself going on empty until lunchtime arrives.
But when your stomach is growling and you feel rundown before noon even hits, it’s clear that skipping breakfast just isn’t sustainable.
Fortunately, we're here to tell you that you can enjoy a healthy breakfast without the guilt. And, as it turns out, some of the best options are associated with the low-carb diet, which has been found to help with losing weight, and reducing other health risks such as Type 2 diabetes and metabolic syndrome.
Low-Carb Breakfast Ideas
Before we share a few low-carb recipes for a healthy breakfast, we wanted to point out a few other options that can be part of your low-carb breakfast repertoire. This way, even in the unlikely event that the internet breaks down, you can continue to enjoy a low-carb meal first thing in the morning.
Wait, muffins for breakfast? Isn’t that a major no-no? You might be asking yourself how muffins could work in a low-carb breakfast, but it’s all about the ingredients.
When making breakfast muffins, the key is to load them up with low-carb friendly ingredients such as zucchini, cheddar cheese, almond butter, or blueberries, and bake with plenty of eggs (more on that below). The trick to making the perfect low-carb breakfast muffin is to use low-carb flours such as coconut flour or almond flour, and to stay away from sweeteners.
Served either sweet or savory, muffins can make a great low-carb and keto breakfast option. Since most muffins freeze well, they can also be made ahead of time. The beauty of these little parcels of food is that they're not only a convenient on-the-go breakfast option, but they're also fine for an easy sit-down meal when you have a little more time.
We don't know about you, but the smell of eggs cooking on a stove in the morning (especially if we're still in bed) brings back so many fond memories. Maybe it's because it takes us back to the time when Mom (or Dad) cooked us hot breakfasts, or maybe it's simply because eggs are yummy.
Eggs for breakfast don't have to be complicated though. While it can be as elaborate as baking a frittata or quiche, it can also be as quick and easy as boiling or frying a couple of eggs. But whether you're having eggs scrambled or as an omelet, the versatility of egg breakfasts can’t be beat. Not only are eggs low in carbs, they're also a protein powerhouse, making it a low-carb breakfast winner.
Although many smoothies are loaded with sugar, they don’t have to be. Depending on what you put into them, smoothies can be loaded with healthy low-carb ingredients.
There are only three steps to making the perfect smoothie: add your ingredients into a blender, mix it all up, pour into a cup, and enjoy. (OK, so that's four steps, but we don't think you'll mind the last step). Poured into an insulated tumbler or water bottle, smoothies are perfect as a mess-free, on-the-go breakfast.
When it comes to making a low-carb smoothie, use more veggies than fruit, as most fruit can be high glycemic (and therefore carb-heavy). Choose only low-sugar fruits such as berries, and if you want a milk base, use only unsweetened milks. You can also add healthy fats (such as avocado or nut butters) and unsweetened yogurt (for added protein) to help you feel full longer.
First muffins, now cereal? It might seem like a mistake to include cereal as a low-carb breakfast option, but we’re not talking about those bright, artificially colored cereals you loved as a kid. (Although you did love them, didn’t you?)
The Cereal School's cereal is a healthy low-carb alternative that’s colorful, fun, and sweet without any of the bad stuff. Made with natural, non-GMO ingredients that are 100% sugar-free, each bag contains 16 grams of protein per serving and just one gram of total carbs.
6 Low-Carb Breakfast Recipes
Sometimes, it's not enough to simply know which breakfast foods you can have — it helps to have a few easy recipes up your sleeve. Below are six low-carb breakfast recipes for you to try.
1. Cream Cheese Pancakes
Image: I Breathe I’m Hungry
These pancakes may look like pure dessert, but this breakfast recipe is both low-carb and keto-friendly. Since the pancakes don’t contain grains or flour, they also make a great gluten-free option. You can even freeze ready-made portions for those mornings when you’re hungry and in a hurry. Cream cheese pancakes are a great alternative to more carb-heavy waffles or English muffins.
2. Paleo Baked Eggs in Avocado
The combination of healthy fats and high fiber from the avocado, and protein from the eggs and bacon, makes this paleo-friendly recipe healthy and satisfying. For a vegetarian option, replace the bacon with some chopped bell peppers. Served hot from the oven, this is a nice weekend brunch idea as well.
3. Cauliflower Breakfast Skillet Casserole
Image: Love & Zest
The eggs, chicken sausage, and cheese in this low-carb skillet recipe provide a major protein hit while the cauliflower keeps it low-carb and ups your veggie count for the day. If you can stop yourself from finishing it all in one sitting, you can meal prep the ingredients and store leftovers in airtight containers to enjoy over the next few days.
4. Healthy Egg Muffin Cups
Image: Show Me The Yummy
This egg muffin recipe can take a little longer to prep, but it can also be frozen or refrigerated. (Try making it on a Sunday and then portion it out for the rest of the workweek.) Fill these egg cups with non-starchy veggies and serve toasty-warm for a scrumptious low-carb breakfast.
5. Blueberry Coconut Chia Smoothie
Image: All Day I Dream About Food
With a net carb count of 7.71 grams per serving, this low-carb smoothie is a deliciously creamy mix of antioxidants (from the blueberry), healthy fats (from the coconut cream and oil), and protein (from the chia, but you can also add low- or no-sugar protein powder or other supplements). The beautiful purple hue will make this a favorite for young and old alike.
6. Keto Low Carb Paleo Blueberry Muffins With Almond Flour
Image: Wholesome Yum
Muffins made from nut flours can sometimes be dense and dry, but this paleo-friendly recipe is not one of them. Using just eight low-carb and common gluten-free ingredients, you'll be making bakery-style muffins in just 30 minutes — without the guilt.
Find Time to Enjoy a Low-Carb Breakfast
If you're reading this, you know the importance of starting your day with a healthy meal. Breakfast can improve your metabolism, stabilize your blood sugar levels, give you the energy you need to get through the morning, and keep you from craving high-calorie foods for lunch.
Whether it's a savory casserole or low-carb cereal in a bowl, you have plenty of options and no more excuses to dash out of the house on an empty stomach.