Need Low-Carb Breakfast Recipes?
Start Thinking Outside the Box!
In the beginning of a new low-carb lifestyle, eating bacon and eggs for breakfast, rather than cold cereal with non-fat milk, a piece of toast, and a banana can keep you from feeling deprived. A hearty low-carb breakfast can also help you adapt to your new low-carb food choices, and breeze through the drastic cut in carbohydrates that’s required for a successful beginning. If you continue eating eggs every single day, however, you might suddenly find yourself sick of them.
If that describes your experience with low-carb so far, don’t give up. You don’t have to eat eggs for breakfast, ever! If you can’t stand the sight or smell of eggs anymore, and you’ve made it through Atkins Induction, here are dozens of low-carb breakfast ideas and low-carb recipes to help you continue moving toward your weight-loss goals.
Dump Typical Breakfast Foods
If you’re trying to come up with low-carb breakfast ideas by reaching for typical breakfast foods, then stop. Although commercial low-carb bake mixes and bread mixes make adequate low-carb pancakes and breads for French toast, if you’re new to a low-carb diet, you’ll have better success if you focus on whole foods before attempting to add items into your diet that imitate your old lifestyle.
There’s no rule that says you have to eat traditional breakfast foods in the morning. In fact, most low-carb dieters don’t eat that way any more. Many eat steak for breakfast and omelets for dinner when time is short. If you find coming up with great-tasting, low-carb breakfast foods challenging, how about:
- heating up leftovers in the microwave or countertop oven
- whipping up a healthy protein shake in the blender
- grabbing a bowl of cottage cheese or Greek yogurt mixed with berries
- tossing leftover taco meat and cheese into a leaf of romaine lettuce
- grabbing a low-carb muffin made with almond flour or flaxmeal
- spreading cream cheese on a slice of ham lunchmeat and roll into a tube
- measuring out an ounce of mixed nuts and grab a cheese stick
- topping shredded beef and onions with salsa, sour cream, and cheese
- stir-frying some chicken breast cubes in sesame oil, and mixing with garlic-chili sauce
- eating leftover cold chicken legs well-seasoned or topped with a low-carb sauce
- baked chicken wings with hot pepper and garlic sauce
- sauté boneless, skinless chicken breasts in a non-stick pan
Some dieters even talk about eating tuna salad, a bowl of soup, or frying themselves a burger for breakfast. In fact, a piping hot bowl of low-carb chili, beef stew, a ground-turkey patty, a lettuce salad that includes chopped ham and olives, steamed vegetables garnished with grated cheese, a bowl of cold cauliflower salad, or a slice of leftover meatloaf would all work well.
Absolutely any low-carb food can be eaten for breakfast. If you can eat it for lunch or dinner, you can certainly eat it in the morning. I’ve even heard of dieters eating low-carb cheesecake for breakfast. It just depends on your goals. If you’re interested in improving your health or metabolic markers you’ll make different choices than if you’re only concerned with drastically lowering your carbohydrates. But either way, if you’ve eaten so many eggs that you’re now sick of them, your whole attitude about low-carb food needs to change.
Basic Breakfast Custards
Most people think of custard as a dessert, but when you use wholesome ingredients and a little sugar substitute, you can make a nice low-carb breakfast custard that doesn’t taste like eggs. Try baking pumpkin pie filling in custard cups until set, or whip up a basic custard that you flavor yourself. Custard will hide the eggs inside a nice, creamy pudding or flan.
- 2 eggs
- 1/2 cup heavy cream
- 2 packs Splenda
- 1 teaspoon vanilla
- nutmeg or cinnamon
- Beat together the eggs.
- Add heavy cream, sugar substitute, vanilla, and a little nutmeg or cinnamon.
- Pour the mixture into a buttered custard cup. Microwave at half-power for about 3 to 4 minutes, until custard sets.
- Chill overnight.
For a maple-flavored custard, add a couple of tablespoons of sugar-free maple syrup when you add the heavy cream. Or try serving the basic custard with a dab of sugar-free jam and maybe a dollop of real whipped cream. You can even substitute part of the heavy cream with sugar-free syrups in your favorite flavors, or fold a few berries into the basic mixture before baking.
Chicken or Fish Packets
Foil packets are popular among those who enjoy camping, but you can do something similar in your oven. If time is short in the morning, chicken breast cooks up quick and easy, but you could do the same thing with chicken legs if you have more time to bake them.
- 1 chicken cutlet (boneless, skinless chicken breast)
- seasoning salt, pepper, and seasonings to taste
- sliced mushrooms
- sliced zucchini squash
- chopped onions
- 1 tablespoon butter
- Preheat oven to 450 degrees.
- Place chicken in the center of a large piece of foil. Season with seasoning salt, pepper, and any other seasonings or herbs you like. Rosemary is always great with chicken. I particularly like to use lots of basil.
- Top the chicken with the vegetables and butter.
- Bring the sides of the foil up over the center of the chicken to enclose the meat and veggies, then roll the top and sides in toward the filling by folding it several times to make a tight edge.
- Bake for about 20 minutes. Legs will take closer to 45.
If you’re tired of chicken, you can do the same thing with fish too. With or without vegetables, the seasonings will permeate the fish fillet and give you a great low-carb breakfast treat. Fish takes a little longer to bake, because you need to bake it slower – about 30 to 35 minutes at 350 degrees.
Indoor Grilled Meats and Kabobs
Indoor grills can be quick and easy. I wouldn’t be able to get by without one. Simply toss your seasoned or unseasoned meat of choice into a zip-lock bag, add a marinade (if using), and allow it to rest in the refrigerator overnight. In the morning, it’ll only take about 10 to 15 minutes to whip up a delicious meal.
Marinades are extremely easy to make because all you do is combine the ingredients together, whip slightly with a fork, and then pour the liquid over the meat. Just make sure that you squish it around in the bag a little bit, so the meat is completely covered. If you do this for a weekend dinner, you can also flip the bag over every couple of hours.
Easy Lemon-Oregano Marinade
- juice of 1 lemon
- 2 tablespoons olive oil
- 1 package sugar substitute
- 1 tablespoon minced garlic
- 1 tablespoon dried oregano
If organic lemons are available, a little lemon peel adds an extra spark of flavor. You can do this with oranges or tangerines too.
Super Good Teriyaki
- 1/4 cup low-sodium soy sauce
- 1/4 cup water
- 2 tablespoons sugar-free maple syrup
- 1 tablespoon sesame oil
- 1 sliced green onion
- 1 tablespoon minced garlic
- 1 tablespoon of minced fresh ginger
- dash of dried, crushed hot peppers
Low-Carb Breakfast Kabobs: For an extra-special weekend treat, marinate meat and vegetable cubes overnight in Italian Dressing. Thread onto skewers, and grill for 5 to 10 minutes on each side. Top with a little low-carb barbecue sauce, and grill just long enough to caramelize the sauce. Try using mushrooms, olives, fresh pineapple chunks, cubes of bell peppers, sliced zucchini (couragette), onion wedges, slices of Italian sausage, chicken wrapped in a piece of bacon, and cherry tomatoes.
Hot Low-Carb Cereal
If you’re looking for ways to beef up your fiber intake, a nice low-carb breakfast cereal cooked in the microwave might be just what you need. While traditional oatmeal will have to wait until you reach pre-maintenance, you can whip up a decent hot cereal with flax and protein powder.
- 3 tablespoons golden flaxmeal (ground flax seeds)
- 3 tablespoons whey protein powder
- 1 tablespoon oat bran
- 1/4 teaspoon salt
- 1/2 to 1 teaspoon cinnamon
- 2/3 cup water
- 2 packs of Splenda
- Combine flaxmeal, protein powder, oat bran, salt, cinnamon, water, and sugar substitute. Stir well.
- Microwave for 2 minutes, stirring every 30 seconds or so. It will thicken as it cooks.
- You can then top it with a pat of butter, a little heavy cream, and a sprinkle of cinnamon.
For an extra special treat, toss in a few chopped walnuts, a few dried cranberries, or some sunflower seeds. You can also top this with fresh berries and a dollop of real whipped cream.
Take Advantage of Your Crockpot – Be Creative
For a fast and easy low-carb breakfast idea, why not take advantage of your crockpot. Instead of using it to cook dinner, flip your timetable upside down. Load it up with your favorite cut of meat, vegetables, seasonings, sauces, and anything else you like before you go to bed, and you’ll wake up to a delicious, cooked low-carb breakfast.
Allowing your crockpot to do the cooking throughout the night can cut down on the morning’s hassles. Just make sure you pay attention to what you did, so you can repeat the combinations you like. If you’re short on time in the evenings, recipes don’t have to be elaborate, just flavorful.
Smokey Spiced Chicken
- 2 tablespoon diet Dr. Pepper or Coke
- 1/4-cup low-sugar catsup (Hunt’s is low carb)
- 1 teaspoon of Dijon mustard
- 1/4 teaspoon seasoned pepper
- 1 teaspoon onion powder
- 1/4 teaspoon of a smoky barbecue spice (McCormick makes several varieties)
- a drop or two of liquid smoke
Pour over 4 whole chicken legs, cut into pieces. Cook on low overnight.
Orange-Ginger Pork Ribs
- 2 tablespoons water
- 1 tablespoon apple-cider vinegar
- 1 tablespoon low-sodium soy sauce
- 1/4-teaspoon of orange-flavored Crystal Light powder
- 1/4 teaspoon seasoned pepper
- 1 teaspoon minced fresh ginger
- 1 teaspoon minced garlic
Pour over shoulder-style pork strips and cook on low overnight. You could also omit the Crystal Light powder and use any fruit-flavored sugar-free syrup instead of the water. Even maple syrup and a tablespoon or two of low-sodium soy sauce would make a great low-carb breakfast meal.
Don’t Box Yourself In
When it comes to creating a variety of great-tasting low-carb recipes, don’t box yourself into eating just traditional breakfast foods. Anything you can warm up in the microwave, pop into your crockpot overnight, or quickly stir-fry in a non-stick pan makes a nice, hearty breakfast. Try to think outside the box.
Steam an Italian sausage link in a covered frying pan while you stir-fry up some sliced onions and bell peppers, throw a pork chop or boneless chicken breast onto your indoor grill, or heat up some of last night’s hot wings and jalapeno poppers. Once you get the hang of it, you won’t ever want to go back to your old way of eating ever again!
Seek Out Online Low-Carb Resources for Breakfast Ideas
If you aren't creative in the kitchen, you really don't have to be. There are a multitude of online low-carb resources to take advantage of. Low-carb forums, such as Low Carb Friends or the Atkins Diet & Low Carbohydrate Weight-Loss Support forum, both offer great recipe sections. In addition, these forums also have a special section where you can ask for help in low-carb cooking techniques, recipe ideas, or any other type of kitchen help you need. There are also a lot of low-carb cookbooks if you'd rather have something a little more portable.
For those who like videos, Kent Atena's You Tube Videos are super. He goes to a lot of trouble making Atkins Diet bites, suggestions, and lots of recipe videos. I even found one recently that offers ideas for those who are sick of eggs.
Kent Atena's Ideas for Low-Carb Breakfast Without Eggs
In addition to forums, books, and videos, there are also low-carb diet blogs and even recipe sites, such as Linda's Low Carb Recipes, where Linda rates the low-carb recipes she tries. She also offers menus and other low-carb advice. Even major recipe sites. such as Food.com, have special low-carb sections where you can easily find recipes that don't feature eggs. Also, don't forget to check out Paleo, Primal, and gluten-free recipe blogs and sites. While these particular foodies are not restricting carbs, they often use low-carb flours such as almond meal.