Low Carb Breakfast: 10 Delicious But Healthy Morning Meals

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Picture of a girl holding a low carb breakfast.Compared to the alternative option of ultra-processed cereals, a real food-based meal is a great start to the day.

A good low carb breakfast should combine nutrition, taste, and simplicity.

So, this article will look at 10 great morning meals that are both tasty and good for your body.

If you think low carb diets are restrictive, just looking at these meals will show how much of a myth that is.

Delicious Low Carb Breakfasts

Prior to the instructions on how to make each breakfast, here is an infographic showing the ten breakfasts and their ingredients:

Infographic showing low carb breakfasts that taste delicious

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#1. Low Carb Breakfast Casserole

Picture of a low carb breakfast casserole

A breakfast casserole allows you to combine a variety of your favorite ingredients in one dish.

Putting together a combination of eggs, meat, cheese, and your favorite veggies provides a tasty but also nutritious meal to start the day.

It’s easy to cook a low carb breakfast casserole in the slow cooker too. Therefore, it’s possible to make this meal the night before so that there’s no morning rush.

Recipe

Here’s a recipe for a bacon, egg, and brussel sprout casserole:

  • 1 lb bacon (454g)
  • 8 large eggs
  • 3/4 cup heavy/double cream (180ml)
  • 2 cups Brussel sprouts (200g)
  • 1 cup grated cheese of choice (100g)
  • Small chopped onion
  • 1 tsp mashed garlic
  • Salt and pepper to taste

This recipe makes between 4 (big) to 8 (light) servings.

How To Make It

#1. Grease your slow cooker with butter or coconut oil

#2. Put the bacon, eggs, cheese, sprouts and onion into the slow cooker.

#3. Mix the ingredients to make sure they are evenly distributed.

#4. Separately, blend the eggs, cream, salt, and garlic, and pour into the slow cooker.

#5. Cook for approximately 4 hours on a low heat setting.

This low carb breakfast is full of healthy fat, protein, and a wide range of vitamins and minerals. It tastes delicious too.

#2. Low Carb Breakfast Muffins

Picture of low carb breakfast muffins

Sure to be a favorite for children, some egg muffins in the morning offer convenience, taste, and nutrition.

They are light and fluffy and you can add whatever ingredients you like to adjust the taste to your preference.

Some particularly tasty options include;

  • Bacon, cheese, and chive
  • Double cheese and red onion
  • Spinach, bacon, and cheese

Despite looking difficult, these low carb breakfast muffins are simple to make and only take minutes.

Recipe (for 8 muffins / 4 servings)

Here’s a recipe for spinach, bacon, and cheese breakfast muffins:

  • 8 large eggs
  • 8 slices bacon (chopped)
  • 1/2 cup grated cheese (50g)
  • 1/2 cup spinach (112g)
  • Small chopped onion
  • 1/2 tsp mashed garlic
  • 1/2 tsp curry powder
  • Salt and pepper to taste

How To Make Them

#1. Preheat the oven to approximately 200° C / 392° F

#2. Lightly grease a muffin tin with butter or coconut oil

#3. Mix all the ingredients together in a large bowl.

#4. Spoon the mixture into the muffin tray

#5. Cook for around 15 minutes. If they are firm at this point, then they’re ready.

Low carb breakfast muffins are a healthy, convenient, and portable idea which are great for families.

#3. Bacon and Eggs

Picture of bacon and eggs

This is the classic low carb breakfast and one that is perhaps unbeatable in the taste department.

Despite being viewed as unhealthy by many people, bacon and eggs are actually very nutrient-dense and contain a large amount of vitamins and minerals (1, 2).

For example, a breakfast that contains five slices of bacon and three eggs provides the following nutrients:

  • 32g protein
  • Selenium: 100% RDA
  • Phosphorus: 50% RDA
  • Riboflavin: 50% RDA
  • Vitamin B12: 45% RDA
  • Vitamin B5: 27% RDA
  • Pantothenic Acid (Vitamin B5): 23% RDA
  • Niacin: 22% RDA
  • Vitamin A: 21% RDA
  • Zinc: 20% RDA
  • Iron: 18% RDA
  • Folate: 18% RDA

And those are real nutrients – not fake vitamins made in a lab (à la cereal).

Recipe (per person)

Upgrade the health properties even further by adding some mushrooms, tomatoes and some leafy greens such as spinach:

  • 5 slices bacon
  • 2 large eggs
  • 1/2 cup mushrooms (55g)
  • 1/2 cup spinach (112g)
  • 1 tomato

How To Make It

#1. Lightly fry the bacon in its own fat.

#2. Once done, fry the eggs in the bacon fat

#3. Either then fry the vegetables, or grill them while cooking the bacon and eggs.

#4. Serve!

Overall, this traditional breakfast offers lots of taste, and it barely takes ten minutes to cook.

There are also so many options to keep it fresh:

  • Scrambled eggs and bacon
  • Deviled eggs with bacon
  • Bacon omelet
  • Or the classic: fried eggs and bacon
This traditional breakfast easily beats breakfast cereal – in terms of both taste and nutrients.

#4. Steamed Mackerel and Vegetables

Picture of steamed mackerel

Here’s another fast but nutritious morning meal.

All you need is a steamer, a fillet of mackerel, and whichever vegetables you want to use.

Fatty fish such as mackerel is high in omega-3 and should be a regular part of your diet to stay healthy (3).

Steaming is also one of the least abrasive forms of cooking and preserves more omega-3.

You may also know that there are many scare stories about mercury in fish; happily, mackerel has one of the very lowest mercury contaminations (4).

Note: this is presuming you are eating Atlantic mackerel. Other types of mackerel such as king mackerel and Spanish mackerel contain high amounts of mercury.

Recipe (per person)

  • 5 oz mackerel (140g)
  • Vegetables of choice
  • 1 tsp butter
  • Salt and pepper to taste

How To Make It

#1. Put your veggies of choice and the mackerel in your steamer.

#2. Wait about 10-15 minutes while it steams gently (for extra flavor and succulence)

#3. Remove, add a bit of butter to the veggies for taste and then serve.

Mackerel makes for a great low carb breakfast. It’s high in protein, omega-3, and a range of beneficial vitamins and minerals.

#5. Cream Cheese Pancakes, Greek Yogurt & Berries

Picture of cream cheese pancakes

Pancakes are a popular morning choice – but not many people think of them as a low carb breakfast.

However, if they are made with cream cheese and eggs, then that’s what they are.

These low carb pancakes taste delicious, are virtually zero carb, and even look like the real thing.

In addition, they are very versatile and you can add any toppings you like, from bacon to blueberries.

Recipe (4 pancakes / 4 servings)

Here are the ingredients to make a batch of cream cheese pancakes:

  • 8 eggs
  • 10oz cream cheese (300g)
  • 2 tbsp butter (for frying)
  • 8oz mixed berries (225g)
  • 8 fl oz greek yogurt (240g)
  • 1/2 tsp cinnamon
  • 1/4tsp vanilla bean extract

The cinnamon and vanilla bean extract are both optional, but they add a lot to the taste.

How To Make It

Note: depending on the size of your pan, you may need to make the pancakes separately – but each one only takes a few minutes.

#1. Put the cream cheese, eggs, cinnamon, and vanilla bean into a blender and blend until the ‘batter’ is a smooth consistency.

#2. Add the butter into a pan and heat it up.

#3. Pour some batter into the pan, and carefully cook for a few minutes. Make sure it doesn’t stick.

#4. Once cooked, serve on a plate alongside some berries and greek yogurt (or sour cream)

These not so typical pancakes make for a great low carb breakfast. In combination with the berries and yogurt, they’re full of vitamins, minerals, and polyphenols.

#6. Yogurt, Berries, and Nuts

Picture of greek yogurt, berries, and nuts

A very simple breakfast to make that’s full of nutrition and reasonably low in carbs.

Combining some yogurt, berries and nuts offers a nutritious meal that’s ready in just minutes.

Yogurt is also very good for you and contains beneficial bacteria that improves gut health (5, 6).

You can use any nuts/berries you like, so mix it up to keep things from getting boring.

Dark chocolate shavings are another tasty but healthy addition.

Recipe (per person)

Here’s a possible recipe for the yogurt:

  • Greek yogurt
  • Almonds
  • Hazelnuts
  • Strawberries
  • Blackberries
  • Blueberries

How To Make It

#1. Serve the desired amount of each food per person

#2. Add the berries and nuts to the yogurt, and then mix together!

A simple, nutritious breakfast that is ready in less than a minute. And if you have children, they will be more than happy to mix it themselves.

#7. Spinach and Feta Cheese Crustless Quiche

Picture of a spinach and feta crustless quiche

Quiche is a traditional and healthy food full of nutrients from the eggs, meat and vegetables.

The only problem is the pastry, which is usually made from refined flour and poor-quality fats such as shortening.

But did you know that the pastry is entirely unnecessary? That’s right – you can make a gluten-free quiche without it, and crustless quiche makes for a great low carb breakfast.

There are many different recipes, and you can use whatever ingredients you like, but the recipe below is great.

Recipe (4 servings)

  • 4 large eggs
  • 2oz feta cheese
  • 2oz cheddar cheese
  • 1 cup spinach (225g)
  • 1 cup milk (240 ml)
  • 2 cloves mashed garlic
  • Pinch of nutmeg
  • Salt and pepper to taste

How To Make It

#1. Preheat the oven to around 150°C / 300°F

#2. Whisk the eggs, milk, nutmeg, mashed garlic, salt, and pepper into a smooth mixture.

#3. Put the spinach and crumbled feta cheese in a lightly greased oven dish.

#4. Pour the egg mixture on top of the spinach and feta. And evenly distribute the grated cheddar on top.

#5. Put the dish in the oven and cook for approximately 45 minutes. The top should be a golden brown color when it is ready.

#6. Cut into either 4 or 8 slices – there should be enough for 4 people.

Or, if you’re a fan of quiche lorraine, then go here for a bacon, cheese, and green onion crustless quiche.

Crustless quiche is full of flavor, and it’s very good for you. It makes for a nice morning treat from time to time.

#8. Smoked Salmon Salad

Picture of a smoked salmon and avocado salad

Smoked salmon is delicious and allows you to make a quick, convenient low carb breakfast.

Combine the salmon with some avocado and perhaps some salad for a healthier meal that contains omega-3, protein, and a wealth of nutrients (7).

Recipe

Here’s a recipe for a tasty smoked salmon salad:

  • Smoked salmon
  • Avocado
  • Lettuce
  • Beet greens
  • Sliced radish
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • Squeeze of lemon juice

How To Make It

#1. Select the desired amount of each ingredient, and add them all together in a big mixing bowl.

#2. Add the extra virgin olive oil, balsamic vinegar, and squeeze the juice of half a lemon into the bowl.

#3. Mix everything together – and then serve.

This is just one way of using smoked salmon – but there are many other tasty options such as:

  • Smoked salmon frittata
  • Smoked salmon and cream cheese low-carb bagel (see #10)
  • Avocado boats with smoked salmon
  • Salmon-wrapped mature cheese
This recipe has a bit of everything and tastes amazing. It’s also extremely high in nutrients and healthy fats.

#9. Bulletproof Coffee

Picture of bulletproof coffee

Recently the idea of Bulletproof Coffee has become popular.

It’s a drink that combines coffee, butter, and MCT oil. Therefore, it contains zero carbs and a decent amount of fat for energy, making it perfect for ketogenic and LCHF diets.

Many people experience great results with Bulletproof Coffee, especially for weight loss and managing conditions such as epilepsy.

So, if you’re short on cooking time and don’t want to make breakfast, you can always put butter in your coffee instead.

Note: Bulletproof Coffee can be healthy as long as you’re also consuming enough nutrients from real food in your diet.

Recipe (per person)

Here’s what you need to make Bulletproof Coffee:

  • Cup of coffee
  • 1-2 tablespoons of butter
  • 1-2 tablespoons of MCT oil

How To Make It

You can find all the details for making Bulletproof Coffee here.

Bulletproof coffee is a popular breakfast drink that offers high amounts of fat and no carbohydrate.

#10. Cloud Bread Sandwiches

Picture of a smoked salmon cloud bread sandwich

Cloud bread is a no carb bread that offers a similar sandwich experience to normal bread.

The only exception is that the bread is made from eggs and cream cheese.

This makes a cloud bread sandwich a much healthier proposition; there’s no refined carbs but lots of nutrients.

So, for a low carb and gluten-free breakfast, cloud bread is a nice solution.

As mentioned earlier, this is another great way you can use smoked salmon; combine it with cream cheese in a cloud bread bagel.

Recipe (per person)

Here’s a recipe for a smoked salmon and cream cheese sandwich:

  • 2 pieces of cloud bread (learn how to make it here)
  • 4 slices smoked salmon
  • 1/2 avocado
  • Handful of lettuce
  • 1 oz cream cheese (30g)

How To Make It

#1. Spread the cream cheese onto two pieces of cloud bread.

#2. Add 4 slices of smoked salmon, avocado slices, and lettuce.

#3. Make it a sandwich.

For those who miss bread, cloud bread is a great substitute, just without the carbs. It tastes great too.

Final Thoughts

As can be seen in these delicious breakfast options, low carb meals don’t have to be restrictive.

In fact, using slightly different ingredients you can make your own versions of traditional foods which taste much better.

What is your favorite low carb breakfast?

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