A low-carb breakfast that is delicious and nutritious may seem like a challenge, but it is possible to avoid the typical coffee with eggs and opt for other practical and tasty options to start the day, like a veggie omelet, low carb bread, natural yogurt, low carb granola and even patês.
A low-carb breakfast can help contribute to weight loss. It is mainly made-up of foods that are sources of healthy fats (like olive oil, avocado, seeds and nuts), and sources of protein (like eggs, chicken, meat, fish and cheese). You should reduce or avoid intake of high-carb foods like white flour, oats, sugar, tapioca starch, and rice.
To help you achieve a varied, balanced diet, our registered dietitian has compiled a list of low-carb breakfast recipes that you can incorporate into your routine.
Breakfast recipes
Some low carb breakfast options include:
1. Low carb cheese bread
There are several low carb bread recipes that you can consume to replace traditional morning toast. This recipe is easy and can be made just using the microwave.
Ingredients:
- 2 tablespoons of cottage cheese
- 1 egg
- 1 teaspoon of yeast
- Salt and pepper to taste
Directions:
Mix all the ingredients with a fork and place in a small glass jar to shape the bread. Place in the microwave for 3 minutes, remove and remove from the glass. Cut the dough in half and fill with cheese, chicken, meat or tuna or salmon pâté. Serve with black coffee, coffee with milk or tea.
2. Greek yogurt with granola
Greek yogurt can be found in supermarkets or made at home, while low carb granola can be made with the following recipe:
Ingredients:
- 1/2 cup of Brazil nuts
- 1/2 cup cashews
- 1/2 cup hazelnuts
- 1/2 cup of peanuts
- 1 tablespoon of golden flaxseed
- 3 tablespoons of grated coconut
- 4 spoons of coconut oil
- Sweetener to taste, preferably Stevia (optional)
Directions:
Chop the chestnuts, hazelnuts, coconut and peanuts in a food processor until you reach your desired size and texture. In a container, combine the crushed nuts with the flaxseed, coconut oil and sweetener. Pour the mixture into a mold and bake in a low oven for about 15 to 20 minutes. Serve this granola for breakfast along with Greek yogurt.
3. Low carb crepioca
The traditional version of crepioca is high in carbohydrates due to the presence of tapioca starch, but this low carb version uses flaxseed flour as a substitute.
Ingredients:
- 2 eggs
- 1 tablespoon of flaxseed flour
- Grated cheese to taste
- Oregano and pinch of salt
Directions:
Mix all the ingredients in a small bowl, beating the eggs well until everything is well-combined. Pour the mixture into a frying pan greased with olive oil or butter and cook until brown on both sides. If desired, add fillings with cheese, chicken, meat or fish and vegetables.
4. Avocado butter
Avocado is rich in healthy fats that reduce LDL cholesterol and increase HDL cholesterol. They are also rich in fiber and low in carbohydrates.
Ingredients:
- 1/2 ripe avocado
- 2 tablespoons of cream
- 1 tablespoon of coconut milk
- 1 tablespoon of cream
- 1 spoon of lemon juice
- Sweetener to taste
Directions:
Blend all the ingredients in a blender, and eat on its own or over whole wheat toast.
5. Pumpkin quick bread
Pumpkin bread can be made into both a savory and sweet version. There are many options you can use for fillings that can satisfy any cravings you may have.
Ingredients:
- 50 g of cooked pumpkin
- 1 egg
- 1 tablespoon of flaxseed flour
- 1 pinch of baking powder
- 1 pinch of salt
- 3 drops of Stevia (optional)
Directions:
Mash the pumpkin with a fork, add the other ingredients and mix together. Grease a cup with olive oil or butter and pour the dough into it. Place in the microwave for 2 minutes. Then fill as desired.
6. Coconut and chia pudding
Ingredients:
- 25 grams of chia seeds
- 150 mL of coconut milk
- 1/2 teaspoon of honey
Directions:
Mix all ingredients in a small bowl and leave in the refrigerator overnight. In the morning, the pudding should be thick and that the chia seeds have a gel-like consistency. Add 1/2 cup of fresh cut fruit and nuts, if desired.
7. Omelet with cheese and spinach
Ingredients:
- 2 eggs
- 1 slice of cheese
- 1 handful of spinach leaves
Directions:
Beat the eggs together with the spinach leaves, previously washed, and place in a frying pan. Then add the cheese, fold the omelet, turn it over and leave for another 2 minutes until it is cooked.
8. Scrambled eggs with tomatoes
Ingredients:
- 2 eggs
- 5 cherry tomatoes
- 1 teaspoon of sesame seeds
Directions:
Place the eggs in a frying pan and stir. Then add the tomatoes and sesame.
