Sticking to a low-carb diet can be a challenge, especially when it comes to breakfast. Many common breakfast foods are filled with carbohydrates, such as oatmeal, cereals and toast. And eating eggs every day can get boring. Our team came up with 11 low-carb breakfast ideas to start your day.
Egg ‘n Bakin’ Cups Low Carb Recipe
Here’s a fun, low-carb spin on the classic eggs and bacon breakfast. Muffin cups make it easy to control portions.
Ingredients:
6 slices of bacon
6 eggs
To Make:
Fry bacon in skillet and drain. Break into bite-sized pieces. Crack eggs into a bowl and scramble. Grease a muffin tin. Use a measuring cup or ladle to place a scoop of scrambled egg into each of the muffin cups. Place a few pieces of bacon into each cup. Bake at 350 degrees for about 20 minutes or until a toothpick comes out clean when inserted. You may like your eggs softer or more golden-brown, so keep checking after 15 minutes has passed and adjust cooking time accordingly.
Yields 6 servings
Total Carbs: 1 gram per serving
Breakfast Fiesta – Low Carb Version of Huevos Rancheros
If you love huevos rancheros, you only need sacrifice the black beans and tortilla to get the same effect from this carb-friendly version of the classic Southwestern recipe. Enjoy a tasty and guilt-free breakfast or lunch thanks to this recipe that scores big with the ketogenic crowd.
Ingredients:
4 eggs
1/3 cup shredded cheddar
1/3 cup avocado chunks
2 Tbs. olives, sliced
1/4 cup salsa
2 Tbs. sour cream
2 Tbs. fresh cilantro, finely chopped
To Make:
First, poach the eggs. One easy method is to pour a shallow pool of water into a frying pan and bring to a quick boil. Crack the eggs in, then reduce heat to medium or medium-low. When eggs are cooked to your liking, turn off the heat and cover the pan. Bring to the sink, and use the pan cover to drain any remaining water that may be left. Return to the stove, and add cheese and add olives. Heat on low, covered, until cheese melts to your liking. Transfer to plate. Top with salsa, avocado and sour cream. Delicious!
Yields 2 servings
Total Net Carbs: 7 grams per serving
Low Carb Spinach and Cheese Omelet
Eggs are incredibly healthy for you, and you can enjoy them to your heart’s content on the ketogenic diet. Here’s a great, low-carb recipe for the classic spinach and cheese omelet.
Ingredients:
Non stick cooking spray
4 eggs
1/4 cup shredded sharp cheddar
1 Tablespoon of your favorite fresh herb, such as parsley or chives
2/3 cup red pepper relish (see recipe)
Salt and cayenne pepper, to taste
To Make:
Spray a large frying pan to coat with non-stick cooking spray. Combine eggs, a sprinkle of salt and the cayenne pepper in a bowl, and whisk with a fork. Pour into skillet and cook until mostly done but still moist. Remove from heat.
Add most of the spinach and 2 Tablespoons of red pepper relish. Top with chives or parsley. Use spatula to lift up the edges of the omelet and fold in half. Sprinkle with remaining spinach and red pepper relish. Add additional cheese and chives to taste.
Mushroom and Goat Cheese Soufflé Low Carb Breakfast Recipe
You’ll hardly miss the carbs in this delicate, egg-white soufflé made rich and savory with creamy goat cheese and fresh mushroom slices.
Ingredients:
1/2 cup egg whites
3 Tablespoons butter
1/2 cup mushroom slices
Half a medium tomato, sliced thin
Salt and pepper to taste
1/2 cup crumbled fresh goat cheese
To Make:
Preheat oven to 400 degrees. Into an oven-safe pan such as a cast-iron skillet, add the mushrooms and butter and sauté together until mushrooms are soft. Place tomato slices over mushroom. Into a bowl, combine egg whites with salt and pepper. Use a whisk to beat eggs until soft peaks form. Quickly fold the crumbled goat cheese into egg white mixture and pour on top of the tomatoes and mushrooms.
Bake for approximately 8 minutes. Remove from oven and flip soufflé over onto
serving plate. Yields 1 serving.
Total Carbs: 6 grams per serving
Keto Fried Eggs with Marjoram and Red Wine Vinegar Recipe
A more sophisticated version of the traditional fried eggs, with red wine vinegar for added tang and digestive power, plus mild herb flavoring from the marjoram.
Ingredients:
1 Tablespoon butter
4 eggs
1/8 teaspoon marjoram
2 teaspoons red wine vinegar
1/2 teaspoon parsley
Salt and pepper to taste
To Make:
Melt half the butter in a small skillet. When butter is sufficiently hot but not brown, carefully break eggs in. Add spices and cook on medium-low until yolks are done to your liking. Place eggs onto serving plates. Melt remaining butter. Stir in red wine vinegar and allow mixture to cook for another minute. Pour over eggs. Garnish with parsley.
Yields 2 servings
Total Carbs: 1 gram per serving
Burger Breakfast Scramble Low Carb Recipe
Ground beef adds a hearty helping of filling protein to the usual scramble egg breakfast fare. A low-carb and keto-friendly crowd pleaser, the burger and egg scramble can be enjoyed for any meal, breakfast, lunch or dinner.
Ingredients:
1/2 lb. ground beef
3 eggs
2 Tablespoons minced onion
3 oz. cream cheese
1 Tablespoon water
Salt and pepper to taste
To Make:
Cook the ground beef in a skillet until meat is no longer pink. Add in onion pieces and cook on medium low until they’re translucent. Spoon in cream cheese and continue to cook until the cream cheese is fully melted in. Beat eggs and pour over top of the meat mixture. Scramble until done. Add salt and pepper to taste.
Yields 2 servings
Total Carbs: 2.11 grams per serving
Low Carb Sausage and Egg Muffins Recipe
This keto-friendly riff on the traditional Mickey D’s breakfast fills your belly while satisfying your soul. So good, you won’t even miss the muffin.
Ingredients:
6 ounces Italian sausage, pre-cooked and sliced
6 eggs
1/8 cup heavy cream
3 oz. shredded cheese
3 eggs
Salt and pepper to taste
To Make:
Preheat oven to 350. Grease a muffin tin with non-stick spray. Place 2 of the pre-cooked sausage slices into each muffin cup and sprinkle each one with a few bits of the shredded cheese, saving some of the cheese for the end of the recipe.
Beat eggs and cream together. Use a small scooping device such as a gravy ladle to spoon a bit of the egg mixture into each muffin cup. Add more cheese to each cup. Bake for approximately 20 minutes or until eggs are done.
Yields 3 servings
Total Carbs: 2.3 grams per serving
Low Carb Breakfast Burrito
Low-carb tortilla shells make the breakfast burrito a special indulgence, even if you’re on the ketogenic diet. Just be sure to watch your carb intake for the rest of the day.
Ingredients:
2 eggs
About 1/2 cup shredded cheddar
2 low carb tortilla shells
1/4 cup zucchini, diced
1/3 cup tomato, diced
1/4 cup mushrooms, diced
1 clove garlic, minced
2 Tbsp salsa
Cayenne pepper
Chili powder
To Make:
Prepare the choppoed veggies in advance. Beat the eggs into a bowl. Combine both and season to your liking with salt and cayenne. Pour into skilled and scramble together until fully cooked to your liking. Place half the eggs into a low-carb tortilla shell, and top with salsa and cheese.
Yields 2 servings
Total Carbs: 6 gram per serving
Pork-Rind French Toast Alternative Low Carb Recipe
Keto-friendly pork rinds are cleverly disguised in this sweet treat of a low-carb breakfast that’s reminiscent of French toast. Great for those days when you just want something a little bit sweet.
Ingredients:
2 eggs
1/4 cup of heavy whipping cream
2 packets sugar substitute
Cinnamon
Half a 3-oz. bag of unflavored pork rinds
To Make:
Crush pork rinds. Beat together the eggs and cream, sprinkle on cinnamon and stir in the sugar substitute. Pour this mixture over the pork rinds and allow to sit until it becomes a thick, goopy batter. Melt butter into a pan and ladle the batter into the hot butter, frying until golden brown. Flip and fry the other side. Drain.
Yields about 2 servings
Total Carbs: less than 2 grams per serving
Good Morning Sunshine Bacon and Cauliflower Fry
Cauliflower provides a dose of healthful flavor and nice contrast to the savory bacon in this filling morning meal that will score big with the low-carb crowd.
Ingredients:
1 medium head fresh cauliflower, chopped into small pieces
4 slices raw bacon, chopped into pieces
3 oz. onion, chopped
1 Tablespoon butter, softened
Salt and pepper to taste
To Make:
Brown the bacon and onion in butter in a small frying pan. Stir in cauliflower pieces and cook all together, stirring frequently, until everything is fully browned and cauliflower is tender. Season to taste with salt and pepper.
Yields 2 servings
Total Carbs: about 8 grams per serving
Shrimp and Cheese Omelet
Here’s a protein-rich variation on the typical ketogenic omelet breakfast or lunch. Shrimp is tasty and offers plenty of excellent nutrition if you buy yours wild-caught.
Ingredients:
3 eggs
1 Tbs. butter
3 oz. shrimp, chopped
1 oz. shredded Monterey Jack cheese
2 tsp fresh parsley, chopped
Scallions, chopped
1 tsp basil, chopped (optional)
To Make:
Heat butter in a frying pan. Sautee shrimp until just cooked. Beat eggs together in a bowl, then pour over the shrimp in the pan. Add parsley, cheese and scallions. Cook on medium-low until egg is well formed and cheese has melted. Remove from heat. Top with basil and extra cheese if desired.
Yields 1 serving
Total Carbs: about 2.72 grams per serving
