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Low-Carb Breakfast Foods

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Low-Carb Breakfast Foods
Bacon and eggs are the common idea of a low-carb breakfast. Photo Credit bacon and eggs image by paul mitchell from <a href='http://www.fotolia.com'>Fotolia.com</a>

Although classic eggs and bacon fit into a low-carb lifestyle, there are many other healthier options for a low-carb breakfast. Low-carb eating, which involves restricting carbs to 40 percent or less of daily calories, is a way to promote weight loss, because, as the Harvard School of Public Health points out, it decreases appetite and promotes slight increases in your metabolism. Vary your breakfast options to enhance your overall nutrition and decrease boredom while following a low-carb diet.


Of course you can scramble a couple of whole eggs or several egg whites, but eggs offer a number of other quick and tasty preparations. Scramble two eggs with a dash of chili powder and serve in a low-carb tortilla with salsa, fresh cilantro and a slice of avocado. Make an Italian frittata by beating several whole eggs and adding just a splash of milk. Saute onions, broccoli (or another green vegetable of choice) and 1 tsp. of garlic in olive oil, pour eggs over the top and pop in a 350F degree oven for 10 to 20 minutes, until eggs are set. Slice into triangles to serve. An omelet makes a quick, low-carb breakfast and offers a lot of variety when you vary the cheese and fillings. Try combinations like spinach and feta, bell peppers and cheddar or cream cheese and smoked salmon.

Lean Meats

Bacon may permitted on low-carb diets, like Atkins, but health experts unanimously recommend you seek out lean meat options to minimize saturated fat consumption. Canadian bacon, turkey bacon, smoked deli turkey and ham are lower-fat alternatives to bacon, but they can still be high in sodium. For a lean and lower-sodium meat option, make a sausage sauté by browning lean ground turkey with a bit of chopped garlic, fennel seeds, Italian seasoning and a little salt and pepper. Eat a 4 or 5-oz serving with a side of grapefruit for a satisfying breakfast.

Low-Carb Hash Browns

Just because potatoes are high in carbs does not mean you have to forgo hash browns. Stir low-carb vegetable options like shredded cauliflower, zucchini or even jicama together with a beaten egg and seasoning. Saute in a hot pan coated with olive oil. Serve alongside the homemade turkey sauté or a fried egg.


Pancakes would seem to be an absolute no-no on a low-carb diet, but by using alternative ingredients, you can produce a low-carb breakfast option. Blaine Jelus of Fit TV’s show “Blaine’s Low Carb Kitchen” makes a pancake containing soy flour, a bit of wheat flour, baking powder, low-carb sweetener (like splenda or nutrasweet) and eggs. Other low-carb pancake recipes use almond flour or flaxseed meal to replace most of the regular flour.

Quick Options

Sometimes you need something that does not require cooking or intricate preparation. Skipping breakfast is not an option, so in these cases, grab a serving of cottage cheese and a pint of raspberries. A low-fat string cheese and a handful of almonds or pistachios also provide morning nutrition with minimal carbs.

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