Low-Carb Breakfast Menu Ideas and Recipes

Quick and Easy Breakfasts

Vegetable frittata
Make a vegetable frittata and then freeze or refrigerate servings to pull out and microwave. Philippe Desnerck/Photolibrary/Getty Images

It can be challenging to figure out what to make for breakfast when you are new to low-carb eating. If you’re used to reaching for the cereal box, the loaf of bread, or the packet of oatmeal, it can come as a bit of a shock to realize that you have to come up with a totally different breakfast plan. But don’t worry, there are a variety of low-carb breakfast foods.

Eggs

Eggs don’t have to be just for lazy Sunday mornings. Here are some ways to make them quick and easy:

  • Beginners may want some pointers on how to make eggs in different ways. The good news is that you can cook them in many different ways, from boiling to baking to frying and even microwaving. You can buy convenient hard-boiled eggs if you don't want any fuss at all.
  • Make a vegetable frittata and then freeze or refrigerate servings to pull out and microwave. A frittata is sort of a cross between an omelet and a quiche, made on the stove and sometimes finished in the oven. A frittata is a great way to use leftover vegetables because you can put any vegetable you want in it. In Italy, frittatas are common items in lunches brought from home. It doesn’t take long to make, and then you can use it for several meals.
  • It’s even easier to simply scramble leftover veggies and cheese with eggs. You can make a big batch of this and save the extra in zip-type plastic bags.
  • Omelets are yet another great way to use leftover meat and vegetables.
  • A serving of regular scrambled or fried eggs is quick to make. If you can master flipping fried eggs just with the pan you'll even cut down on the cleanup. Serve eggs with low-sugar fruit and a flax muffin, and you’ve got a complete breakfast.

Cereals

Cereals can be a problem on a low-carb diet because they are high in carbohydrate by their very nature. Here are some ways around it:

  • Some cold cereals, such as Special K, now come in a low-carb form. Even better are some of the high-fiber cereals, such as All Bran and Fiber One. You will need to carefully check the labels, as formulations change.
  • There are some special low-carb hot cereals, such as Flax-O-Meal, that can be purchased online. Or, you can make flax cereal right in your bowl.
  • You can make your own low-carb granola using nuts and seeds rather than oatmeal or other grains and not add sugar.
  • Some innovative people make a faux cream of wheat using eggs and ricotta cheese.
  • Unlikely as it sounds, you can make textured vegetable protein (TVP) faux oatmeal that is surprisingly like the real thing.

Breakfast Breads

You will have to make changes if your typical breakfast baked goods and toast to reduce carbs.

  • Muffins, biscuits, and other breads can be made from flax meal, almond meal, and other low-carb ingredients.
  • Buy a low-carb pancake mix, or make it from scratch.
  • Microwave breakfast puddings are a good option. Put flax meal and/or almond meal in a bowl with water, egg, and flavorings such as berries, cream cheese, peanut butter. use your imagination. You can also make chia seed breakfast pudding with no cooking, simply mixed with yogurt and water and refrigerated overnight.

Yogurt, Cottage Cheese, Ricotta, Tofu

Select low-carb dairy and soy products to enjoy for breakfast.

  • Spoonable dairy products such as yogurt, cottage cheese, or ricotta can be combined with fruit, such as frozen berries, and nuts or flax seed to make a quick breakfast.
  • Any of the above can be used to make a breakfast shake with protein powder and fruit or flavorings. Or, the shake can be made with just the protein powder and unsweetened soy milk, kefir, or water.
  • Use tofu as the central protein. A shake can be made from soft tofu, while the firmer types can be used in tofu scrambles and other dishes.
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