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100- to 200-Calorie Low-Carb Breakfast Foods

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
100- to 200-Calorie Low-Carb Breakfast Foods
Keep it carb-free and low in calories with poached eggs. Photo Credit: vikif/iStock/Getty Images

Breakfast is an important meal no matter what diet you're following. Limiting calories and carbs may make putting together a breakfast meal a little trickier, but with careful planning, you can do it. If you have a medical condition or want some individualized guidance about 100- to 200-calorie low-carb breakfasts, consult with a dietitian to help put together meals that fit your food preferences.

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Low-Carb On-the-Go

If time is limited in the early morning hours, make a low-cal, low-carb breakfast you can take with you. Whip up a smoothie with 1 cup of unsweetened almond milk, 1/2 cup of full-fat cottage cheese, 1/2 cup of strawberries and ice for 170 calories and 9 grams of net carbs. Add a little sugar substitute if you want it sweeter. For a lower-carb breakfast, brown bag two hard-cooked eggs with a 1/2-cup of sliced cucumbers for 170 calories and 3 grams of net carbs. Wrap a slice of no-carb deli ham around an asparagus spear for an easy to-go breakfast meal. Six ham-and-asparagus wraps have 150 calories and 4 grams of carbs. Many low-carb diets count "net carbs" for fiber-containing foods, which is simply the grams of total carbs minus the grams of fiber.

100- to 200-Calorie Egg Breakfast

If you have time to cook, eggs are almost carb-free and make a good base for your 100- to 200-calorie low-carb breakfast. Two eggs scrambled in a non-stick pan leave you room to have one slice of bacon. This meal is essentially carb-free and has 200 calories. Make a low-cal, low-carb omelet with four egg whites filled with 1/2-ounce of shredded cheddar cheese and 1/2 cup of cooked spinach. This egg-breakfast has 145 calories and 2 grams of net carbs. Bake an egg in a muffin tin made up of one beaten egg, one slice of chopped carb-free ham, 1/4 ounce of shredded cheddar cheese and 1 tablespoon of chopped onions for 130 calories and 2 grams of net carbs.

Low-Cal, Low-Carb Breakfast "Bread" Goodies

Stock your kitchen with low-carb flour mixes or low-carb flours such as almond or coconut to make some of your favorite bread-like goodies. A low-carb baking mix will make pancakes with 85 calories and 3 grams of carbs per pancake. That means you can enjoy two pancakes topped with 1/2 cup of sliced strawberries for a total of 195 calories and 10 grams of net carbs. Low-carb waffles made with the special mix might also satisfy your desire for a bread-like breakfast. One waffle has 195 calories and 6 grams of carbs. Muffins made with almond flour, baking powder, eggs, butter and artificial sweetener have 185 calories and 2 grams of carbs each. Add a few blueberries for flavor and an extra carb or two.

Tips for Eating Out

You may have a hard time controlling calories and carbs when you go out for breakfast. Plan ahead, and take a look at the menu before you go to see what might fit. On many menus, your best bet for your low-cal, low-carb meal includes plain poached eggs, a small dish of cottage cheese with raw vegetables, a veggie-filled egg white omelet or a few slices of bacon. Depending on the restaurant, you might be able to get a non-traditional breakfast such as a plain hamburger without the bun or a salad with Caesar dressing.

To save calories, ask that your meals be prepared with minimal fat. If you're not sure what might work, ask your server.

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