Healthy Low Carb Breakfast Ideas

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When it comes to eating healthy low-carb breakfast ideas can be a long list of tasty recipes. Breakfast is the most important meal of the day, so if you’re looking for healthy low-carb breakfast ideas I’ve got you covered.

Research has shown that people who regularly eat breakfast reach their target weight faster and also overall tend to be healthier and happier (no doubt helped by the fact that they are managing their weight better!)

Healthy Low Carb Breakfast Ideas

When you’re following a low-carb lifestyle, one of the most challenging aspects of the diet is breakfast. The next time you find yourself in a morning rut with no ideas on what to eat, try one of these healthy low-carb breakfast ideas.

cracking eggs into a pot on the stove

1–8. Egg dishes

1. Spinach and goat cheese omelet

Ingredients

  • 3 large eggs
  • 1 cup (30 grams) of spinach
  • 1 ounce (28 grams) of goat cheese
  • 2 tablespoons (30 mL) of heavy cream
  • 1 tablespoon (14 grams) of butter
  • salt and pepper to taste

Directions

  1. Whisk the eggs, heavy cream, salt, and pepper in a bowl then set the mixture aside.
  2. Melt the butter in a pan over medium heat and sauté the spinach. Stir occasionally until the spinach is dark green and wilted. Remove from the pan and set aside.
  3. Pour the egg mixture into the pan and cook it over medium heat.
  4. Once the eggs start to set, flip them over using a spatula.
  5. Add spinach and goat cheese to half of the omelet. Once the omelet has been set, fold it in half and serve.

2.  Meal prep: everyday breakfast

Meal Prep: Everyday Breakfast2. Veggie frittata

Ingredients

  • 6 large eggs
  • 1/3 cup (80 mL) of milk
  • salt and pepper to taste
  • 4 cloves of garlic, minced
  • 2 cups (60 grams) of kale, chopped
  • 2 cups (300 grams) of bell peppers, chopped
  • 1 ounce (28 grams) of crumbled feta
  • 1 tablespoon (15 mL) of olive oil

Directions

  1. Preheat the oven to 400°F (205°C).
  2. Whisk the eggs, milk, minced garlic, salt, and pepper, then set the mixture aside.
  3. Add the olive oil to a 10-inch (25-cm), oven-safe skillet over medium heat. Sauté the chopped kale and bell peppers, stirring occasionally until softened, or about 5–7 minutes.
  4. Pour in the egg mixture and tilt the skillet to distribute it evenly. Sprinkle the feta over the top.
  5. Bake 15–20 minutes in the skillet until the eggs are set, then season, slice, and serve.

3. Baked avocado eggs

Ingredients

  • 1 avocado
  • 2 large eggs
  • salt and pepper to taste
  • optional toppings, such as bacon bits, cheese, chives, cilantro, or tomatoes

Directions

  1. Preheat the oven to 400°F (205°C).
  2. Slice the avocado in half, remove the pit, and use a spoon to scoop out some flesh from the middle and make the hole bigger.
  3. Crack one egg into each hole.
  4. Season with salt, pepper, and add your choice of toppings.
  5. Bake for 10-15 minutes and serve.

4. Shakshuka

Ingredients

  • 6 large eggs
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves of garlic, minced
  • a 28-ounce (794-gram) can of crushed tomatoes
  • salt and pepper to taste
  • 1 tablespoon (7 grams) of paprika
  • 1/2 teaspoon (1 gram) of red chili powder
  • 1 teaspoon (2 grams) of cumin
  • 2 ounces (57 grams) of crumbled feta
  • 1 bunch of cilantro, chopped

Directions

  1. Add oil to a pan over medium heat. Sauté diced onions and bell peppers for 3–5 minutes, or until the onions turn translucent.
  2. Pour the canned tomatoes into the pan with juice. Stir in the minced garlic, salt, pepper, and spices and bring the mixture to a simmer.
  3. Using a spoon, make 6 small holes in the mixture and crack 1 egg into each.
  4. Cover the pan and cook for 5–10 minutes, or until the eggs have reached your desired level of doneness.
  5. Top with feta and cilantro and serve.

5. Broccoli and bacon crustless quiche

Ingredients

  • 6 large eggs
  • 1 cup (240 mL) of milk
  • 1 cup (90 grams) of broccoli, chopped
  • 4 slices of bacon, chopped
  • 3/4 cup (85 grams) of shredded cheddar cheese
  • 2 tablespoons (30 mL) of olive oil
  • salt and pepper to taste

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Cook the bacon in a pan over medium heat for 5–10 minutes, or until crispy. Set it aside on a towel-lined plate.
  3. Add the olive oil to the pan and sauté the chopped broccoli for 3–4 minutes. Distribute the broccoli and bacon evenly at the bottom of a greased 9-inch (23-cm) pie dish.
  4. In a small bowl, whisk the eggs, milk, salt, and pepper. Pour the egg mixture over the pie dish and top it with cheese.
  5. Bake for 30–35 minutes until the eggs have set. Cool before cutting and serving.

6. Zoodle egg nests

Ingredients

  • 2 zucchinis, spiralized
  • 2 large eggs
  • 1 tablespoon (30 mL) of olive oil
  • salt and pepper to taste
  • optional toppings, such as feta cheese, sliced avocado, or red pepper flakes

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Add the olive oil to a pan and sauté the zucchini over medium heat for 2–3 minutes, or until tender.
  3. Arrange each spiralized zucchini in a skillet to create a nest. Crack an egg in the center, sprinkle with salt and pepper, and bake for 5 minutes.
  4. Add desired toppings and serve.

7. Veggie egg cups

Ingredients

  • 12 large eggs
  • 1/3 cup (80 mL) of milk
  • 1/4 cup (29 grams) of red onion, diced
  • 1 cup (70 grams) of mushrooms, diced
  • 1 cup (150 grams) of bell peppers, diced
  • 1/2 cup (90 grams) of tomatoes, diced
  • 1 cup (110 grams) of shredded cheese
  • 2 tablespoons (30 mL) of olive oil
  • salt and pepper to taste

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Add the olive oil to a pan and sauté the vegetables over medium heat for 5 minutes, or until softened.
  3. Scoop the vegetables and cheese evenly into a greased, 12-cup muffin tin.
  4. In a small bowl, mix the eggs, milk, salt, and pepper. Distribute the mixture equally into each cup of the muffin tin.
  5. Bake for 20-25 minutes, or until set, and cool before serving.

8. Scrambled eggs with turkey sausage

Ingredients

  • 2 tablespoons (30 mL) of heavy cream
  • 2 large eggs
  • 1 tablespoon (14 grams) of butter
  • salt and pepper to taste
  • 1 turkey sausage patty

Directions

  1. In a small bowl, whisk the eggs, heavy cream, salt, and pepper.
  2. Add butter to a pan over medium-low heat and pour in the egg mixture.
  3. Once the edges of the eggs start to set, use a spatula to push the eggs from side to side and break up the curds. Continue until the eggs are mostly cooked and remove from heat.
  4. Cook the turkey sausage patty in a pan over medium heat and serve alongside scrambled eggs.

9–12. Sweets and baked goods

pancakes on a plate

9. Low carb pancakes

Ingredients

  • 2 large eggs
  • 2 ounces (57 grams) of cream cheese
  • 1–2 teaspoons (2–4 grams) of stevia
  • 1 teaspoon (5 mL) of vanilla extract
  • 2 tablespoons (30 mL) of olive oil

Directions

  1. Add the ingredients to a blender or food processor and pulse until smooth.
  2. Heat a pan over medium heat and add the olive oil.
  3. Pour 1/4 of the batter into the pan and cook for 2–3 minutes, until golden.
  4. Flip and cook for 1 minute, or until the second side is golden.
  5. Repeat with the rest of the batter and top with butter, sugar-free syrup, sugar-free jam, fresh berries, or yogurt.

10. Sugar-free granola bars

Ingredients

  • 1/2 cup (75 grams) of almonds
  • 1/4 cup (40 grams) of hemp seeds​_
  • 1/4 cup (23 grams) of unsweetened coconut flakes
  • 1/2 cup (60 grams) of walnuts
  • 1/4 cup (43 grams) of sugar-free chocolate chips
    1/4 cup (60 grams) of almond butter
  • 1 large egg
  • 4 tablespoons (48 grams) of monk fruit extract
  • 2 teaspoons (10 mL) of vanilla extract
  • a pinch of salt

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Add the almonds and walnuts to a food processor. Pulse a few times until the nuts are chopped into large pieces.
  3. Combine the chopped nuts with hemp seeds, coconut flakes, salt, chocolate chips, and monk fruit in a large bowl and set the mixture aside.
  4. In a separate bowl, mix the egg, vanilla extract, and almond butter. Whisk and pour the mixture into the larger bowl with the nuts and seeds.
  5. Press the mixture firmly into a baking sheet lined with parchment paper until the granola mixture is very compact.
  6. Bake 15–20 minutes until fully set, then cool completely before cutting and serving.

11. Low carb protein muffins

Ingredients

  • 2 cups (224 grams) of almond flour
  • 1/4 cup (30 grams) of low carb protein powder
  • 1/2 cup (100 grams) of granulated sugar substitute, such as monk fruit
  • 1 teaspoon (5 grams) of baking powder
  • 4 tablespoons (56 grams) of butter, melted
  • 1/2 cup (120 mL) of unsweetened nut milk
  • 3 large eggs
  • 1 teaspoon (5 mL) of vanilla extract
  • 2/3 cup (115 grams) of sugar-free chocolate chips

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Line a muffin tin with cupcake liners.
  3. Mix the almond flour, protein powder, sugar substitute, and baking powder in a large bowl.
  4. Slowly mix in the melted butter, nut milk, eggs, and vanilla extract, followed by the chocolate chips.
  5. Spoon the batter evenly into each lined muffin cup. Bake for 20–25 minutes, or until a toothpick comes out clean from the center of a muffin.

12. Almond flour waffles

Ingredients

  • 1 teaspoon (5 grams) of baking powder
  • 1/3 cup (82 grams) of Greek yogurt
  • 2 tablespoons (24 grams) of monk fruit extract
  • 1/2 cup (56 grams) of almond flour
  • 1 tablespoon (14 grams) of butter, melted
  • 4 large eggs

Directions

  1. Add the ingredients to a blender or food processor and blend until smooth.
  2. Heat a waffle maker. Add 1/4 of the batter and cook until waffles become golden brown and crispy on the edges.
  3. Repeat with the remainder of the batter and serve topped with berries, sugar-free syrup, or sugar-free jam.

Breakfast Smoothies for Weight Loss

As you keep reading this post, you’ll find a few fruit smoothie recipes for breakfast time.

Not only are smoothies a quick grab-and-go type of meal, but they are also great for weight loss when using the right ingredients!

The key is to add in extra protein and fiber to help slow the metabolism of the fruit sugars to allow your body to use it for energy and to avoid a sugar crash

Depending on the ingredients you use for your breakfast smoothie, you may need to add in extra protein such as a whey protein powder. However, if you’re using a full-fat plain yogurt, it might contain enough protein for your own individual needs.

Eggs for Weight Loss

Eggs are a great protein source for weight loss.  Not only do they contain protein, they also are filled with vitamins and minerals.

If you’re on the 17 Day Diet, the book recommends limiting your serving to two eggs a day, but stick to no more than four yolks per week if you’ve been diagnosed with high cholesterol. The book goes on to say that egg whites can be eaten without restriction.

The protein in eggs also helps with muscle recovery, so if you’re incorporating strength training into your exercise program, fill up on protein!

In this blog post, I feature a few breakfast recipes that use eggs for a perfect low carb meal!

Here are a few of my favorite low carb 17 Day Diet breakfast recipe ideas for weight loss for this particular diet or any other low carb way of eating.

The following list of recipes is organized by 17 Day diet Cycle approval.

Plus, if you keep reading to the end, I’ve organized all the recipes mentioned in a neat and tidy list.

The following low carb breakfast recipe ideas are approved for Cycle 1 of the 17 Day Diet.

If a recipe is approved for Cycle 1, it means you can have it in all cycles.

Asparagus and Eggs

This Asparagus and Eggs recipe is the perfect low carb breakfast option for the 17 Day Diet.

Not only does it have a lot of protein from the eggs, but the asparagus adds in extra fiber to keep you full.

The great thing about this particular low carb breakfast recipe, is that you can prepare your eggs any way you choose.

From scrambled to poached to fried, you can literally make a different type of meal each time you make this recipe.

Waffle Omelettes

Have you heard of the chaffle made famous by the Keto Diet?

The chaffle is basically eggs and cheese and maybe a few other ingredients to form a low carb waffle type of meal.

This low carb Waffle Omelettes recipe is the OG “chaffle”.

It’s been a community favorite long before the chaffle was invented, and quite honestly, I think it’s probably a bit more healthy with added fiber from your favorite low carb veggies!

Waffle Omelettes for the 17 Day Diet

You can easily make a batch ahead of time and pop them into your freezer – they’d be easy to reheat in your toaster for a quick low carb grab-and-go breakfast.

Veggie Egg Cups

These Veggie Egg Cups have been a staple in the 17-Day Diet community for years now.

Load your egg cups with your favorite leftover veggies or follow the recipe as-is.

Either way, you can definitely create a different flavor with each new batch you make.

Veggie Egg Cups - use whatever veggies you have on hand! Simple and yummy grab and go meal!

Easily make a few batches of these veggie egg cups and place them in your freezer for safekeeping.

A quick reheat in the microwave and you have yourself a protein and fiber-rich quick breakfast for on the go.

Blueberries and Cream Green Smoothie

These Blueberries and Cream Green Smoothies are one of many perfect 17-Day Diet Smoothies for weight loss.

Adding extra fiber into your smoothie is not only going to keep you fuller longer but will also slow down the metabolism of sugar from the fruit to give you sustainable energy without the sugar crash.

Blueberries and Cream Green Smoothie

I do have another breakfast smoothie on this list (keep scrolling for the Cycle 3 list of approved recipes).

Skillet Garden Eggs

This Skillet Garden Eggs recipe was first introduced in a previous cycle 1 challenge for the 17-Day Diet.

I found the original recipe online and make a few tweaks to make it 17 Day Diet-friendly.

The great thing about this recipe is that you can use the recipe as-is or use up all of your leftover veggies that need to be eaten.

Either way, this is a filling meal that will keep you full for hours.

Frequently Asked Questions (FAQs)

How do I avoid carbs for breakfast?

There are many ways to avoid carbs for breakfast. You can have a protein shake, eggs, or a piece of fruit. If you want something more filling, you can try a low-carb breakfast sandwich or a bowl of oatmeal. There are many options available, so you can find something that fits your needs and preferences.

What is the best diet breakfast for weight loss?

Some good options for a weight-loss breakfast include oatmeal with berries, a protein shake, eggs, and toast, or whole-grain toast with peanut butter.

Is oatmeal good for low-carb?

Yes, oatmeal is a good low-carb breakfast option. It is high in fiber and protein and has a moderate amount of carbs. Oatmeal is also a good source of vitamins and minerals, including magnesium, potassium, and zinc.

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