11 Easy Low Carb Breakfasts Recipes that Will Change Your Mornings (2024)

FAQs

What is the healthiest quickest breakfast? ›

Start the day with a satisfying low-carb breakfast. From baked eggs and omelettes, to pancakes and smoothies, these recipes will help keep you energised. Please note that serving suggestions are not included for low-carb recipes.

Eggs are an incredibly low-carb food and contain only 1 gram of carbohydrates. A keto diet is typically restricted to 20 to 50 grams of carbohydrates daily. So, including 5 to 6 eggs daily won't significantly impact your daily carb intake.

To avoid cravings and aid weight loss, choose nutritious options like eggs, yogurt, fruit, vegetables, and healthy grains. When you're trying to lose weight, breakfast can set the tone for the rest of your day.

The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli. If you decide to try high protein breakfasts, play around with food combinations on your calorie tracker.

“In general, I recommend oatmeal as the best option.” He advises a small cup of oatmeal made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts.

The researchers noted that eggs may even have a protective effect. People who ate up to one egg per day had an 11% lower risk of heart disease—and an 18% lower risk of dying from it—than those who did not.

On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.

A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly limit carbs during the early phase of the diet.

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

What to eat for breakfast instead of toast? ›

There's no one-size-fits-all answer to the question “how many eggs per day can some eat on a keto diet?” But generally, sticking to about 2-3 eggs per day should keep you on the right track. This keeps your meals varied and ensures you're getting a wide range of nutrients from other keto-approved foods, too.

Simply whisk together eggs, your choice of vegetables (such as spinach, mushrooms, and bell peppers), and a sprinkle of cheese. Cook in a non-stick pan for a few minutes on each side and you have a delicious and nutritious breakfast option that is free of carbs and sugar.

If weight management and body composition is your primary objective, then a high-protein breakfast is probably best for its ability to keep us feeling fuller for longer. But if you're planning to go on an early morning jog or gym session, then a high-carb breakfast might be a better idea.

Low carb and keto meals with eggs

Leftovers like grilled chicken, taco minced meat, various vegetables, or fresh herbs and cheese all make great additions to an omelet or frittata. With eggs, you can also make a super simple pizza crust.