When following a low-carb diet, you usually limit your intake of foods such as cereal, pasta, breads, fruits and sugars to between 50 and 150 g per day. Breakfast is one of the easiest meals to adapt to such a restrictive plan. Many low-carb breakfast foods, however, are high in fat -- especially unhealthy unsaturated fats that may raise your blood cholesterol levels and put you at a higher risk of heart disease if eaten to excess. When low-carb dieting, skip the bacon and sausage and go for low-fat options instead to protect your health while still achieving your weight loss goals.
Turkey Sausage
Store-bought sausage often contains a large amount of fat or fillers that raise the carbohydrate content. Make your own sausage with extra-lean ground turkey for a low-fat version. Ground turkey breast has no carbohydrates and contains just 120 calories and 1.5 g of fat per serving. Mix together 1 lb. extra lean ground turkey with 1 tbsp. Italian seasoning, 2 tsp. garlic salt, 1 tbsp. fennel seeds and a pinch of cayenne pepper. Add one egg white to help bind the sausage and mix thoroughly. Flatten into patties and cook in a non-stick pan over medium- to high heat until browned on each side. Serve in a low-carb wrap with ½ cup halved cherry tomatoes.
Egg White Omelets
Eggs contain 6 g of fat each, but it is concentrated in the yolk. Separate out the egg whites to make omelets with minimal fat and carbohydrates. Beat five egg whites with black pepper and salt and cook in a hot pan sprayed with non-stick cooking spray. Fill with an assortment of sautéed vegetables and enjoy. Low-carb vegetables options include spinach and mushrooms, bell pepper and red onion, tomatoes and basil or asparagus and shallots.
Breakfast Casserole
A Mexican-inspired breakfast casserole can be a nice change of pace from scrambled egg whites. Drain an 8-oz. container of 1 percent cottage cheese. Saute a large shredded zucchini with a can of diced green chilies in a non-stick pan coated with 1 tsp olive oil. Mix together with the cottage cheese, two whole eggs and 10 egg whites and ¼ cup evaporated milk. Pour into a casserole dish sprayed with non-stick cooking spray, and top with ½ cup part-skim mozzarella cheese. Bake at 350 degrees F for 15 to 20 minutes until the eggs are set. Serve topped with salsa and chopped fresh cilantro. One sixth of this recipe contains just 6 g of fat and 4 g of carbohydrates before adding the salsa.
Baked Egg Whites in Ham Cups
Baked egg whites with ham and spinach takes very little time to prepare, but provides a lot of flavor without much fat or carbohydrates. Steam three cups of baby spinach in the microwave and squeeze out all the moisture. Chop and stir into five or six egg whites seasoned with salt and pepper. Line four muffin tins sprayed with non-stick cooking spray with a slice of prosciutto ham. Fill with the egg white mixture. Top with a tsp. of grated Parmesan and bake for about 15 minutes until the ham is crispy and the eggs are set. One cup contains just 4 g of fat and 1 to 2 g of carbohydrates.
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