Tuesday, September 19, 2023

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Low Calorie Low Carb Breakfast

Joe Wicks Miso Tofu With Stir

Low Carb Breakfast Recipes | Gluten Free + Keto

Carbs: 33.6g | Calories: 571 | Fat: 26.5g per portion

A tofu breakfast dish is a joy for vegans who don’t eat keto-friendly breakfast staples such as bacon and sausages, or cheese and eggs. The mix of protein-rich tofu and greens is a healthy low carb option, and while greens and tofu may seem like an odd choice of breakfast it’s ubiquitous in parts of Asia.

Get the recipe: Joe Wicks miso tofu with stir-fried ginger greens

Are Carbs Bad For You

The simple answer is no. Complex carbohydrates, like whole grains, legumes, fruits and vegetables, are full of important nutrients and provide the majority of fiber in the meal pattern. Fiber is great for weight loss because it helps to keep you feeling full and satisfied after meals, which is why you don’t want to eat too few carbs. At EatingWell, we recommend that on a low-carb diet you get about 40 percent of your calories from carbs, or at least 120 grams of carbs total per day. This is a healthier approach to low-carb eating than what the keto and Whole30 diets suggest and, in general, it’s more doable than trying to stick to a super-restrictive low-carb diet.

Avocado On Tofu Toast

Looking for a brunch-worthy low-carb vegan recipe? This recipe uses layers of creamy smashed avocado or simple sliced avocado on top of crispy tofu toast, making it low in carbohydrates but teeming with protein and essential fats. Its a little more fiddly than the recipes above, but its still well worth it for a weekend breakfast special!

How to make it: Slice a block of drained and pressed firm tofu into thin 1-inch toast-shaped slices. Brush them with a little olive oil, season with salt and pepper and bake at 180°c for around 30 minutes or until crispy, turning halfway. Top the slices with mashed and seasoned avocado , drizzle with lemon juice and dig in. Alternatively, just slice the avocado and load it on top.

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Top 15 Low Carb Breakfast Ideas Without Eggs

When you need a high protein, low carb breakfast, but youre tired of eating eggs, this list is for you! My top 15 low carb breakfast ideas that doesnt include eggs.

For the record, Im a big fan of carbs! Carbs are essential for my weight loss and muscle building goals. However, there really is a limit to each macronutrient, and carbs is the easiest one to overdo it.

So, starting your day with a lower carb breakfast is a good idea when your overall goals is to reduce your carbs.

Im also a big fan of eggs!! But Ive had many people email me looking for low carb ideas that didnt include eggs for one reason or another. It could be an allergy, or that youre just tired of eggs!

So, heres my favorite 15 breakfast ideas, without eggs!

Grapefruit Beetroot And Avocado Salad

10 Spectacular High Protein Low Carb Breakfast Ideas 2022

Carbs: 14.4g | Calories: 283 | Fat: 23.2g per portion

Salad for breakfast? Yes please. It’s not unusual to have grapefruit or avocado first thing so why not have them together. Both are low carb but go easy on the starchy beets, or remove them completely. The cashew nuts pack a protein punch.

Get the recipe: Grapefruit, beetroot and avocado salad

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High Protein French Toast Sticks Recipe

This high protein low carb French toast is another healthier choice to make quickly with a protein touch to it, and this protein comes from protein powder and eggs added to the toasted mix to dip the slices of bread and cook.

Simply making the mix by adding some flavors of cinnamon and vanilla to the egg mixture and some protein in the form of a powder makes a delicious mix to dip the bread and cook in the oven.

The whole egg and protein mix has 46 g of protein and 3 g of carbs and is sufficient to make toast sticks with at least four bread slices.

High Protein Low Carb Breakfast Recipes

I may be compensated through affiliate links in this post. All opinions are my own. .

20 delicious high protein low carb breakfast recipes worth getting out of bed for! These recipes will inspire your healthy breakfast meal prep!

Hi, friends! As you may know, I have over 90+ healthy breakfast recipes here at HH, and Im always adding more. Its fair to say that breakfast is this girls favorite meal of the day.

Today Im sharing a quick round-up of all my favorite high-protein low carb breakfast recipes. If Ive said it once, Ive said it a million times. Protein at breakfast is the key to building a healthy breakfast!

But what about carbs? Optional depending on your needs, workout schedule,hormone health, and other factors. I always tell my nutrition counseling clients, the closer you get to your goal weight, the MORE carbs you need, not less.

Over the years, Ive gone back and forth between a more carby breakfast and a low carb one. At different points in my life, sometimes more carbs were better, and sometimes I felt better with a low carb breakfast. Nowadays, I usually workout mid-morning, so I tend to have a more carby breakfast , but on my rest days, I try to steer toward a more low carb breakfast/day

In any case, there are 20 high protein low carb breakfast recipes here to inspire your meal prep! As always, let me know if you try something! I love to see what you guys make!

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Scrambled Egg And Mushrooms

Total calories: 91 calories

Ingredients: 1x medium egg: 78 calories, 100g fresh mushrooms chopped: 13 calories

How to make: Chop the mushrooms and lightly fry in a pan with a teaspoon of water. Meanwhile whisk the egg in a bowl and pour into the pan with the mushrooms. Cook until the egg is golden and fluffy. Avoid using milk, butter and use only one egg to keep the calorie count down.

Healthy Chicken Avocado Salad Sandwiches With Low Carb

5 Non Egg, Low Carb Breakfasts (What to Eat besides Eggs)

Love salads or stuffings to fill in slices of bread or sandwiches? Make this salad that makes use of mashed avocado and shredded cooked chicken.

This is a creamy salad or sandwich stuffing that goes well with any bread.

Using greek yogurt to mix mashed avocado, chopped onions, shredded chicken, and some flavorful herbs and spices make it a creamy salad filling with a high protein amount of 27.6 g and carbohydrates of 6.3 g.

Stuff it in sandwich bread for healthy options, use whole wheat bread or healthy whole wheat tortillas or any way you prefer. Works great as a make-ahead salad. Just prep It up at night, refrigerate and use it for fillings or stuffings.

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Paleo Cauliflower Rice Crusted Frittata

Paleo Cauliflower Rice Crusted Frittata is a healthy low carb breakfast full of veggies, protein, and healthy fat to keep you satisfied all morning long! It can be easily made ahead for the long week for one person, or feed a family. 10 grams protein & 5 grams carb per serving.

Get your veggies in at breakfast with this crustless Ham & Pepper Jack, Veggie Packed Quiche. It tastes so good, you’ll want to have it all the time! 16 grams protein & 4 grams carb per serving

Broccoli And Bacon Crustless Quiche


  • 1 cup of broccoli, chopped
  • 4 slices of bacon, chopped
  • 3/4 cup of shredded cheddar cheese
  • 2 tablespoons of olive oil
  • salt and pepper to taste


  • Preheat the oven to 350°F .
  • Cook the bacon in a pan over medium heat for 510 minutes, or until crispy. Set it aside on a towel-lined plate.
  • Add the olive oil to the pan and sauté the chopped broccoli for 34 minutes. Distribute the broccoli and bacon evenly at the bottom of a greased 9-inch pie dish.
  • In a small bowl, whisk the eggs, milk, salt, and pepper. Pour the egg mixture over the pie dish and top it with cheese.
  • Bake for 3035 minutes until the eggs have set. Cool before cutting and serving.
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    How To Make A Keto Breakfast Bowl

    Step 1:First lets make the power greens. Add just 2 teaspoons of olive oil to a large nonstick skillet. Heat to medium heat and add a clove of crushed garlic. Saute for 1 minute then start adding the greens.

    As soon as they heat up the will wilt and shrink. Keep cooking until you get all of the greens cooked. This should only take 3-4 minutes. Below you can see how the big container shrunk down quite a bit. Take them out of the pan and set aside. Not need to use a separate skillet.

    Step 2:Next use the same pan to saute the bell peppers. Just add 1 teaspoon of olive oil and cook the peppers until they soften. This should take just a few minutes if your slices are thin.

    Step 3:Take out the peppers and make your scrambled eggs. I like to put my eggs and cream in a blender to get them well mixed. Then I spray the same nonstick skillet, pour in the egg mixture and cook the scrambled eggs.

    When they are done set aside and start on the sausage.

    Step 4:Spray the pan with nonstick cooking spray and add the sausage. Cook it until its nice browned and cooked through.

    Step 5:Assemble the keto breakfast bowls by using 3 freezer meal containers. Divide each of the cooked ingredients into thirds and place them in the storage containers. Place in the freezer for your quick low carb breakfast!

    If you are looking for low carb breakfast potatoes, try these easy keto rasdish and turnip hash browns with bacon. Believe me when I say they make a great potato substitute.

    Coconut Granola With Baked Apricots

    Low Carb Breakfast Cauliflower Fried Rice {GF, Paleo, Low Calorie ...

    Carbs: 15g | Calories: 170 | Fat: 8.5g per portion

    Because of the carbohydrates in refined sugar and flour, sweet keto breakfast options are few and far between. However, this granola contains nuts and seeds for protein, and Greek yogurt is also a good source of protein. Not one for keto aficionados, but fine for a low carb breakfast.

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    Easy Low Carb Breakfast Recipes

    Looking for delicious and satisfying low carb breakfast recipes? Whether youre following a low carb diet or simply looking to start your day off with a healthier breakfast option, youll love these tasty and satisfying keto breakfast recipes. Here youll find a wide range of easy-to-make low carb breakfast ideas that are perfect for healthy meals.

    From keto breakfast recipes and low carb breakfast casseroles to low carb breakfast sandwiches, muffins, smoothies, bowls, and bars, weve got you covered with a wide range of options to choose from.

    So, whether youre a busy mom on the go or a home cook looking for new breakfast ideas, youre sure to find something here that fits your needs and preferences. Happy cooking!

    Egg Topped Portobello Mushroom

    Total calories: 100 calories

    Ingredients: 1 medium egg: 78 calories, 1 Portobello mushroom: 22 calories

    How to make: Preheat the grill to high. Put the mushroom on a non-stick baking tray and moisten with 2 sprays of low-cal cooking spray. Grill for 5 mins. Turn, add another spray of oil, and cook for a further 2 mins. Meanwhile, heat a non-stick pan with 2 sprays of oil. Crack in the egg and fry for 4 mins, until firm. Serve the fried egg on top of the mushroom. Top with a sprig of parsley and a grind of black pepper.

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    Spinach And Goat Cheese Omelet


    • 2 tablespoons of heavy cream
    • 1 cup of spinach
    • 1 ounce of goat cheese
    • 1 tablespoon of butter
    • salt and pepper to taste


  • Whisk the eggs, heavy cream, salt, and pepper in a bowl, then set the mixture aside.
  • Melt the butter in a pan over medium heat and sauté the spinach. Stir occasionally until the spinach is dark green and wilted. Remove from the pan and set aside.
  • Pour the egg mixture into the pan and cook it over medium heat.
  • Once the eggs start to set, flip them over using a spatula.
  • Add spinach and goat cheese to half of the omelet. Once the omelet has set, fold it in half and serve.
  • Avocado With Everything Bagel Seasoning

    3 Low Carb Breakfast Recipes | Healthy Meal Plans 2020

    This breakfast recipe uses the signature flavor of everything bagel seasoning and the zest of a lemon to add flavor to one of the most perfect fats out there: avocado. Along with some olive oil, which adds even more good fat to your plate, this truly is the high-fat breakfast of your low carb dreams.

    Get our recipe for an Avocado with Everything Bagel Seasoning.

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    Easy Smoked Mackerel Pate

    Carbs: 2.4g | Calories: 289 | Fat: 26.2g per portion

    A fantastic way to get a hit of omega-3 fatty acids, while keeping within the range of a keto breakfast, this pate is super low in carbs but offers plenty of protein, fat and goodness. Just dont serve with carb-laden bread rustle up some veg crudities made from keto-friendly cucumber, asparagus and celery instead.

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    How Does High Protein Help Our Body

    Protein is also a macronutrient similar to carbohydrates that give us calories with its intake, but, has different functions inside the body. Protein intake in the body digests slowly and this slow digestion keeps you full without increasing the appetite.

    Carbs are of two types in terms of simple carbs and complex carbs. Simple carbs break down easily and are stored as fats. They can lead to weight gain if those fats are not burnt.

    Therefore, it is important to have healthy carbs and they are complex carbs which do not break down easily such as whole-grain foods etc They have fewer carbs and make a good option when choosing to make meals.

    Therefore, eating a diet with good protein and fewer carbs is one of the healthy options for a good start.

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    Low Carb Protein Muffins


    • 3/4 cup of coconut milk
    • 1/4 cup of chia seeds
    • 1/2 tablespoon of sugar-free maple syrup
    • 1/2 teaspoon of vanilla extract


  • Add the ingredients to a medium bowl and whisk to combine.
  • Cover and refrigerate the mixture overnight, or at least 68 hours.
  • Portion and serve as is, or top it with your choice of ingredients, such as fresh fruit, nuts, or seeds.
  • Easy Low Carb Keto Breakfast Recipes

    Pin on Low Carb Breakfast

    Start your morning off right with the best low carb breakfast recipes! For any type of recipe that isnt low carb, we can make an easy equivalent that works for a keto diet and doesnt sacrifice flavor. Here youll find plenty of delicious keto breakfast ideas like fathead bagels with cream cheese, ways to cook eggs , pancakes and waffles, low carb smoothies, bake ahead breakfast casseroles, and much more most with less than 5 grams of carbs per serving.

    No matter what you are having, try your low carb breakfast with a steaming cup of keto coffee ! You can also add some keto fruit, like raspberries, blackberries, or blueberries.

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    Scrambled Eggs With Salmon Asparagus And Goat Cheese

    Two eggs scrambled in a pat of butter contain approximately 200 calories. So how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This healthy scrambled eggs recipe has all the makings of hearty breakfast farebutter, cheese, proteinbut with healthy fats, fresh vegetables, and a light caloric toll.

    Get the recipe from Sassy Kitchen.

    Can’t shake your addiction to that cinnamon-flavored cereal? Here’s a way to make your wallet fatter and your stomach flatter. The flaxseed base for this homemade cereal allows for a fiber-rich way to begin the day, cinnamon adds the zesty sweetness of the original without nasty chemicals and preservatives. Want to add more cereal to your diet? These are our 11 Best Brand-Name Cereals for Weight Loss!

    Get the recipe from Running to the Kitchen.

    Lacking energy at mid-morning? Shoulda had this Purple Power Smoothie, which has the base of a V8 fruit-and-vegetable blend. With both chia seeds and flax seed, this recipe provides fiber-rich energy. Add some Greek yogurt for creamy texture and dash of hemp seeds for additional nutritional benefits. For more AM ideas, check out some more of our favorite smoothie recipes.

    Get the recipe from Running to the Kitchen.

    Get the recipe from Running to the Kitchen.

    Halloumi With Roasted Plums

    Carbs: 11g | Calories: 382 | Fat: 32g per portion

    If you prefer to have something sweet at breakfast this divine recipe combines salty halloumi cheese with fruity yet tart plums. Low enough in carbs and high enough in fat to work as an occasional keto dish you can replace the peaches with more keto-friendly fruits such as blackberries and raspberries if you like. It doesn’t look like much but it’s surprisingly filling.

    Get the recipe: Halloumi with roasted plums

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    High Protein Veggie Egg Cups

    Love to have loads of veggies for breakfast? Check out these vegetable-loaded muffins made using eggs that make a healthy breakfast combined with a high amount of protein to keep you satisfied for a longer time without feeling hungry.

    The recipe does not take up a long time and just needs some sautéing of veggies, placing them in a muffin tin and adding the egg mix, and baking for a couple of minutes gives us a quick to make healthy morning breakfast with low carbs.

    It uses green veggies such as broccoli and kale along with some cheesy flavors to enhance the flavors of the muffins and make them more cheesy.

    It has 17 g of protein and 5 g of fiber to start your day.

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