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10 Low-Carb Breakfasts That Will Fill You Up

by
author image Jackie Newgent, RDN, CDN
Jackie Newgent, RDN, CDN, is a chef, nutritionist, recipe developer, media personality and award-winning cookbook author. She’s a culinary instructor at the Institute of Culinary Education and frequent contributor to Every Day with Rachael Ray magazine. Her newest book is the second edition of "The All-Natural Diabetes Cookbook."

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10 Low-Carb Breakfasts That Will Fill You Up
Jackie Newgent

Are you cutting down on carbs? If you’re focused on building or maintaining muscle, you may be interested in upping protein rather than carbohydrates as the base of your breakfast. Plus, if you tend to overeat carbs later in the day, it can be a good idea to start with a low-carb breakfast. Whatever your reasons, you’ll love digging into any of these 10 tasty dishes. Each provides about 20 grams or less total carbohydrates. Eggs are definitely a mainstay of the carb-friendly breakfast, and you’ll find four intriguing egg options here. But you can keep your carbs in check without eggs by picking any of the other recipes, which range from savory yogurt preparations to vegan hash.

1. Middle Eastern Savory Yogurt Jar
Jackie Newgent

1 MIDDLE EASTERN SAVORY YOGURT JAR

In the U.S. strained yogurt is primarily known as Greek yogurt. Unfortunately, far too often strained yogurt is served in a way that’s loaded with added sugar. But did you know that it’s absolutely delicious served savory-style? In fact, that’s traditionally how this thick and creamy yogurt is served in Middle Eastern countries. In this recipe you’ll enjoy it sprinkled with extra-virgin olive oil, sea salt, black pepper, feta cheese and spicy, crunchy chickpeas. It’s a terrific way to kick-start your day -- especially with the naturally occurring probiotics provided by the yogurt. 331 calories and 17 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

2. Portabella Egg Sandwich
Jackie Newgent

2 PORTABELLA EGG SANDWICH

One of the most popular breakfast sandwiches in America is the Egg McMuffin. Unfortunately, when you get it from a fast food restaurant, it's quite processed and contains preservatives. Why not skip the excessive processing and indulge in this recipe you can make at home? Instead of a white English muffin, the “bread” in this recipe is sauteed portabella mushroom caps. The caps are stuffed with better-for-you versions of the traditional breakfast-sandwich ingredients, including uncured organic ham (without nitrites!), naturally smoked “real” mozzarella cheese and a pasture-raised egg. All together, it’s a hearty breakfast dish that’s meant to be eaten with a fork and knife. 336 calories, 8 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

3. Vegan Curry Sunrise Scramble
Jackie Newgent

3 VEGAN CURRY SUNRISE SCRAMBLE

You can’t go wrong with a tried-and-true scrambled-egg breakfast. But what about scrambled organic tofu? This tofu preparation is the dish that gives eggs a run for their starring role on the morning table. There’s so much taste, texture and eye appeal to this plate of vegan deliciousness, including the virgin coconut oil in which red onion is caramelized and the hot Madras curry powder that give the tofu distinctive flavor and color pop. And if that isn’t enough, your heart will be won over by the nutritional value of this entree that’s rich in beta-carotene, vitamin C, iron, calcium, fiber and quality protein. 302 calories, 13 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

4. Heirloom Tomato, Avocado and Goat Cheese Plate
Jackie Newgent

4 HEIRLOOM TOMATO, AVOCADO AND GOAT CHEESE PLATE

You don’t need to whip out a skillet to have a scrumptious breakfast. This simple and satisfying meal relies on high-quality ingredients, so don’t just pick up what’s on sale. Start with seasonal heirloom tomatoes that haven’t been refrigerated. Top with fresh slices of Hass avocado and crumbles of goat cheese. Sprinkle with white balsamic vinegar and full-bodied extra-virgin olive oil. And don’t forget a good pinch of sea salt and freshly ground black pepper. The salt brings out all flavors, and the black pepper adds a hint of spiciness while potentially playing a slight role in cancer prevention because of an alkaloid it contains called piperine. 275 calories, 20 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

5. Tex-Mex Vegan Breakfast Hash
Jackie Newgent

5 TEX-MEX VEGAN BREAKFAST HASH

Hash browns are made with potatoes and usually served as a breakfast or brunch side. This low-carb hash replaces the potato with organic tofu and is given Tex-Mex flair, transforming it into a meal fit for any plant-loving palate. Plus, it’s gluten-free and vegan, so it’s ideal for people following these lifestyles. But perhaps the highlight is that it’s finished with luxurious Hass avocado. 327 calories, 20 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

6. Grilled Vegetable Greek Yogurt
Jackie Newgent

6 GRILLED VEGETABLE GREEK YOGURT

Yogurt with fruit is a no-brainer combination. What about yogurt with vegetables? It’s a lovely change of pace to enjoy savory rather than sweet yogurt. What you’ll do first is give plain fat-free Greek yogurt a “good fat” Mediterranean flavor upgrade by whisking it with extra-virgin olive oil, sea salt and freshly ground black pepper. Then you’ll simply top it with any grilled vegetables you like. Try it with grilled bell peppers, red onion, cherry tomatoes or zucchini. It’s a terrific way to repurpose leftovers! And it provides a clever way to get vegetables in at breakfast time. 386 calories, 20 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

7. Egg Salad Tomato “Bruschetta”
Jackie Newgent

7 EGG SALAD TOMATO “BRUSCHETTA”

Plan ahead by boiling a couple of eggs the evening before you plan to enjoy this appetizer-inspired breakfast. Better yet, cook up several eggs to have on hand for the next few days. When you do, breakfast becomes an especially speedy fix. Though egg salad is often served as a lunchtime sandwich, you’ll find great satisfaction when it’s served for breakfast on juicy, ripe tomato rounds. In addition to the high-quality protein, you’ll be getting plenty of lutein and zeaxanthin from the egg yolks. 323 calories, 7 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

8. Sunny-Side-Up Breakfast Sausage
Jackie Newgent

8 SUNNY-SIDE-UP BREAKFAST SAUSAGE

Here’s a turkey sausage patty that’s fresh, preservative-free and full of flavor. To make it, prep the sausage mixture the night before to make morning meal move along quickly. Then brown up these big babies and top each with an egg prepared sunny-side-up (or any style you like). It’s a double whammy of high-quality protein. And consuming high-quality protein at each meal, coupled with regular exercise, may ward off the natural loss of muscle due to aging. So enjoy this entree for your muscles -- and your taste buds! Pair with a vegetable, such as a simple arugula or tomato salad, to make it a complete meal. 231 calories, 3 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

9. Mesclun Egg Salad
Jackie Newgent

9 MESCLUN EGG SALAD

Salad for breakfast? Absolutely! When topped with a couple of eggs, it’s a fantastic, protein-rich way to kick off the day. This breakfast salad is loaded with vegetables and has the richness and healthy fats from avocado. It’ll provide you with a full day’s supply of beta-carotene and vitamin C! To save time in the morning, roast the red bell pepper the evening before or use a jarred version when in a pinch. You can also top this salad with boiled eggs. You’ll want to add this salad to your regular recipe repertoire for breakfast and beyond. 329 calories, 20 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

10. Cajun Turkey and Greens Hot Cereal Bowl
Jackie Newgent

10 CAJUN TURKEY AND GREENS HOT CEREAL BOWL

Whoa, this is one bowl of savory deliciousness! It’s a cross between a hearty soup and oatmeal. But - trust us - it's way better tasting than it sounds. You've got to try it to fully appreciate it. While still keeping carbs in check, there’s just enough oats to give body, holding the dish together and boosting fiber. It features Cajun-seasoned turkey and includes scallions, sun-dried tomatoes, baby kale and lemon zest. When this bowl of protein-packed comfort food is stewed up together, the flavor is truly memorable. In fact, you’ll want to savor this at breakfast, lunch and dinner. 387 calories, 19 grams of carbohydrates.

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

What Do YOU Think?
Anjelika Gretskaia/Moment/Getty Images

WHAT DO YOU THINK?

Are you cutting down on carbs? Why or why not? Do you find it challenging to get enough protein in the morning? What’s your favorite protein-rich breakfast? Leave a comment below and let us know.

Related: 10 Surprising Flat-Belly Foods

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