Low Carb Breakfast Foods

Cereals, bagels and pastries might be your go-to breakfast choices, but if you are trying to shed a few pounds, you might want to consider low carb breakfast foods. Once you are aware of your options, it’s easy to put together a satisfying and healthy low carb breakfast.

Eggs are the basis of many low carb breakfasts. They are versatile, inexpensive and easy to prepare. For a breakfast on the go, boil eggs in advance and store them in your refrigerator. In the morning, grab a couple of boiled eggs and a small bottle of vegetable juice for a quick and healthy breakfast. You can also prepare mini quiches in advance and microwave them at work. An easy recipe, adapted from the South Beach Diet book, includes the following:

South Beach Cook Book

• 1-10 ounce package of defrosted, chopped spinach
• 3 eggs
• 3/4 cup shredded reduced fat cheese
• 1/4 cup diced green bell peppers
• 1/4 cup diced onions
• A few drops of hot sauce (optional)

Simply combine the ingredients and stir together, pouring evenly into 12 foil baking cups that have been prepared with cooking spray. Bake at 350 degrees for twenty minutes or until a toothpick inserted in the center comes out clean.

On days when you have more time, such as the weekends, you can prepare eggs scrambled (or as you prefer them) with a side of sausage and bacon, or use them in a variety of dishes including omelets and frittatas, which incorporate healthy, low carb vegetables such as tomatoes, peppers, spinach, asparagus, mushrooms, and onions.

Another quick option that incorporates low carb breakfast foods is to make a smoothie. Choose low carb fruits such as berries, kiwi, melons, papayas or peaches. Although bananas are a popular ingredient in smoothies, you should avoid them if you are on a low carb diet. Blend fruit with ice and unsweetened juices, soy milk, and/or plain yogurt. If you have a sweet tooth, add a packet of Stevia or Splenda to sweeten up your breakfast smoothie.

If you prefer to eat your breakfast rather than drink it, pair plain yogurt with berries and top with chopped nuts for extra protein. Fill a half of a cantaloupe with cottage cheese for a low carb breakfast that feels like dessert.

If you are in a later phase of your diet or you miss cereal and pancakes and can’t stomach starting another day with eggs, there are many low carb versions of typical breakfast foods. Some cereal manufacturers are making low carb versions, such as Special K, and high fiber cereals like All Bran and Fiber One tend to be lower in sugar and carbs than many others.

Another option that will make you feel like you’re cheating is low carb tortillas, which can be used to make breakfast burritos. It is also possible to have pancakes that won’t ruin your low carb diet. Many recipes replace the flour and sugar typically found in pancakes with alternatives, such as protein powder or whole wheat flour. Sour cream or ricotta cheese is sometimes added to make sure the pancakes come out moist, but still low carb.

Low carb bread also allows you to diversify your breakfasts. Use it to make a side of toast, egg sandwich, or for special occasions, french toast. Just be sure to use Splenda instead of sugar to sweeten it, and top with a low carb maple syrup.

When you are eating out, it can be challenging to keep your breakfast low carb. Follow these tips to stick to your diet:

• If you are eating at a diner, ask the server to hold the toast, home fries or hash browns.
• At a fast food restaurant, order an egg sandwich with ham or sausage and cheese, and then remove the bun or english muffin.
• When ordering a smoothie out, ask them to use soy milk instead of regular milk, as it contains less carbs.
• Study the menu beforehand; so many restaurants post nutrition information online. You’ll make smarter choices in advance, rather than be tempted when you are put on the spot.

While it may be challenging to find breakfast options while on a low carb diet, especially when you are used to high carb options, you’ll find these meals will keep you full and satisfied until lunchtime. There is a way to make almost any traditional breakfast food low carb with a few substitutions.

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