7 Low-Carb Breakfasts That Will Fill You Up

(Photos by Jackie Newgent)

Are you a carb watcher? There are many reasons why a carb-conscious breakfast may be just what the dietitian ordered. If you tend to overeat carbs later in the day, it can be a good idea to keep them lower in your morning meal. If you’re focused on building or maintaining muscle, you may be interested in upping protein rather than carbohydrates as the base of your breakfast. Or perhaps your doctor advised you to do so. Whatever your reasons, you’ll love digging into any of these 7 tasty dishes.

Each provides about 20 grams or less total carbohydrates. Eggs are definitely a mainstay of the carb-friendly breakfast, and you’ll find four intriguing egg options here. But you can keep your carbs in check without eggs by picking any of the other recipes.

1. Middle Eastern Savory Yogurt Jar
In the U.S., strained yogurt is most well known as Greek yogurt, but far too often, strained yogurt is served in a way that’s loaded with added sugar, making it too sweet. But it’s absolutely delicious served savory-style. In fact, that’s traditionally how this thick and creamy yogurt is served in Middle Eastern countries. Here you’ll enjoy it sprinkled with extra-virgin olive oil, sea salt, black pepper, feta cheese and spicy, crunchy chickpeas. It’s a terrific way to kick-start your day – especially with the naturally occurring probiotics provided by the yogurt. (331 calories, 17 grams of carbohydrates). Get the recipe here.

2. Mesclun Egg Salad
Salad for breakfast? Absolutely! When topped with a couple of eggs, it’s a fantastic, protein-rich way to kick off the day. This breakfast salad is loaded with vegetables and has lusciousness from avocado. It’ll provide you with a full day’s supply of beta-carotene and vitamin C. To save time in the morning, roast the red bell pepper the evening before, or use a jarred version when in a pinch.

Related: Do You Know These 67 Sneaky Names for Sugar?

You can also top this salad with boiled eggs; though nothing beats the taste and pleasure of freshly prepared free-range eggs. You’ll want to add this salad to your regular recipe repertoire for breakfast and beyond. (329 calories, 20 grams of carbohydrates). Get the recipe here.

3. Portabella Egg Sandwich
One of the most popular breakfast sandwiches is the Egg McMuffin, which is processed and full of preservatives. So skip the excessive processing and indulge in this delight that’s inspired by it. Instead of a white English muffin, the “bread” in this recipe is sauteed portabella mushroom caps. The caps are stuffed with better-for-you versions of the traditional breakfast-sandwich ingredients, including uncured organic ham (without nitrites!), naturally smoked “real” mozzarella cheese and a pasture-raised egg. All together, it’s a hearty breakfast dish that’s meant to be eaten with a fork and knife. (336 calories, 8 grams of carbohydrates). Get the recipe here.

4. Vegan Curry Sunrise Scramble
You can’t go wrong with a tried-and-true scrambled-egg breakfast. But what about scrambled organic tofu? This tofu preparation is the dish that gives eggs a run for their starring role on the morning table. There’s so much taste, texture and eye appeal to this plate of vegan deliciousness, including the virgin coconut oil in which red onion is caramelized and the hot Madras curry powder that give the tofu distinctive flavor and color pop.

Related: 10 Superfruits to Eat for Better Health

And if that wasn’t enough, your heart will be won over by the nutritional value of this entree that’s rich in beta-carotene, vitamin C, iron, calcium, fiber and quality protein. (302 calories, 13 grams of carbohydrates). Get the recipe here.

5. Tex-Mex Vegan Breakfast Hash
Hash browns are made with potatoes and usually served as a breakfast or brunch side. But this hash replaces the potato with organic tofu and is given Tex-Mex flair, transforming it into a meal fit for any plant-loving palate. Plus, it’s gluten-free and vegan, so it’s ideal for people following these lifestyles. But perhaps the highlight is that it’s finished with luxurious Hass avocado. (327 calories, 20 grams of carbohydrates). Get the recipe here.

6. Sunny-Side-Up Breakfast Sausage
Here’s a turkey sausage patty that’s fresh, preservative-free and full of flavor. Prep the sausage mixture the night before to make morning meal move along quickly. Then brown up these big babies and top each with an egg prepared sunny-side-up (or any style you like). It’s a double whammy of high-quality protein. And consuming high-quality protein at each meal, coupled with regular exercise, may ward off the natural loss of muscle due to aging. So enjoy this entree for your muscles – and your taste buds! Pair with a vegetable, such as a simple arugula or tomato salad, to make it a complete meal. (231 calories, 3 grams of carbohydrates). Get the recipe here.

7. Egg Salad Tomato “Bruschetta”
Plan ahead by boiling a couple of eggs the evening before you plan to enjoy this appetizer-inspired breakfast. Better yet, cook up several eggs to have on hand for the next few days. When you do, breakfast becomes an especially speedy fix. Though egg salad is often served as a lunchtime sandwich, you’ll find great satisfaction when it’s served for breakfast on juicy, ripe tomato rounds. Besides the high-quality protein, you’ll be getting plenty of lutein and zeaxanthin from the egg yolks. Your eyes will be thankful. Your taste buds will be too. (323 calories, 7 grams of carbohydrates). Get the recipe here.

The original article “10 Low-Carb Breakfasts That Will Fill You Up“ appeared on LIVESTRONG.COM.

By Jackie Newgent, RDN, CDN

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