Low Carb Breakfast Ideas

Low Carb Breakfast Ideas

The morning can be a challenging time of day to reach your target blood sugar range. Part of the reason for this is hormones that are secreted in the early morning hours, cause your body to release stored glucose and make you more insulin resistant (this is also referred to as the Dawn Phenomenon). For this reason, some people find they are better able to manage their blood sugars throughout the remainder of the day if they start off with a meal low in carbohydrates. The following is a list of 7 breakfast ideas. Each has less than 10 grams of carbohydrate per serving. To make these meals more complete, you can add 1 cup of berries or 1 cup of skim milk for an additional 12 to 15 grams of carbohydrate.

Low Carb Breakfast Ideas

Monday

Vegetable omelet

Ingredients:

  • 2 large eggs
  • 1/2 cup fresh spinach
  • 1/4 cup diced tomatoes
  • Salt and pepper to taste

Directions:

  • Crack eggs into mixing bowl.Beat eggs with fork.
  • Mix in veggies.
  • Spray pan with cooking spray. Pour egg mixture into pan.
  • Cook on medium heat until eggs are set.

Nutrition Facts:

  • 163 calories
  • 10 g fat
  • 4 g carb
  • 1 g fiber
  • 14 g protein

Tuesday

Cheddar cheese and mushroom omelet

Ingredients:

  • 2 large eggs
  • 2 tbsp 2% shredded cheddar cheese
  • 1/2 cup fresh sliced mushrooms
  • Salt and pepper to taste

Directions:

  • Crack eggs into mixing bowl.Beat eggs with fork.
  • Mix in cheese and mushrooms.
  • Spray pan with cooking spray. Pour egg mixture into pan.
  • Cook on medium heat until eggs are set.

Nutrition Facts:

  • 192 calories
  • 13 g fat
  • 2 g carb
  • 0 g fiber
  • 17 g protein

Wednesday

Turkey sausage patties with avocado and tomato slices

Ingredients:

  • 2 turkey breakfast sausage patties
  • 3 thin slices of avocado
  • 2 slices of tomato

Directions:

  • Heat sausage patties on stove top on medium heat for approximately 6-8 minutes.
  • Top cooked sausage with avocado and tomato slices.

Nutrition Facts:

  • 168 calories
  • 11 g fat
  • 7 g carb
  • 1 g fiber
  • 14 g protein

Thursday

Turkey bacon with hard boiled eggs

Ingredients:

  • 2 slices turkey bacon
  • 2 large eggs

Directions:

  • Heat turkey bacon on skillet for 9-11 minutes over medium heat to desired crispness, turning several times.
  • Place un-cracked eggs in saucepan.
  • Cover eggs with 1 inch cool water.
  • Bring water to a boil over medium heat.
  • When water has reached a boil, cover eggs & remove.
  • Transfer eggs to colander.
  • Place under cool running water to stop cooking.

Nutrition Facts:

  • 194 calories
  • 14 g fat
  • 1 g carb
  • 0 g fiber
  • 17 g protein

Friday

Ham and veggie omelet

Ingredients:

  • 2 oz cubed extra lean ham
  • 2 large eggs
  • 1/4 chopped bell pepper
  • 1/4 cup diced tomatoes
  • Salt and pepper to taste

Directions:

  • Crack eggs into mixing bowl. Beat eggs with fork.
  • Mix in ham & veggies.
  • Spray pan with cooking spray. Pour egg mixture into pan.
  • Cook on medium heat until eggs are set.

Nutrition Facts:

  • 240 calories
  • 12 g fat
  • 6 g carb
  • 2 g fiber
  • 24 g protein

Saturday

Cauliflower hash browns

Ingredients:

  • 1 cup chopped cauliflower
  • 2 large eggs
  • 2 tsp olive oil
  • Salt and pepper to taste

Directions:

  • Chop cauliflower into tiny pieces.
  • Beat eggs in separate container.
  • Combine cauliflower, egg, salt and pepper into small patties.
  • Add olive oil to pan & heat to medium-high.
  • Cook for approximately 5 minutes or until dark brown.

Nutrition Facts:

  • 209 calories
  • 14 g fat
  • 6 g carb
  • 3 g fiber
  • 15 g protein

Sunday

Egg and cottage cheese muffins

Ingredients:

  • 1 cup 2% cottage cheese
  • 1 cup egg beaters
  • 1/2 cup finely chopped onion
  • 1 tbsp finely chopped chives
  • 1/2 cup finely chopped red bell pepper
  • Salt and pepper to taste

Directions:

  • Mix all ingredients.
  • Pour into muffin pan sprayed with cooking spray.
  • Bake at 350 degrees for approximately 20 minutes.
  • Recipe makes 3 muffins.

Nutrition Facts:
*Per a muffin

  • 124 calories
  • 2 g fat
  • 8 g carb
  • 1 g fiber
  • 18 g protein
This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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