Watching Your Blood Sugar? Try These Delicious Low-Carb Breakfast Recipes
The perfect day of eating starts with breakfast. But, it’s not always easy to include nutritious, healthy foods on your plate first thing in the morning, especially when following a low-carb diet. That’s why having a go-to, low-carb breakfast or two on deck can be helpful for busy mornings.
“Breakfast helps you to jumpstart your day with the right nutrients you need to fuel your brain and muscles,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. “This will help you think better, workout harder, and give you energy to take on the day.”
To get the most out of the meal, you’ll need to make sure you’re crafting a well-rounded plate and choosing recipes lower in carbohydrates can help, especially for those with different types of diabetes or prediabetes. According to White, a meal with 30-35 g of carbs is considered “low-carb” when eating three meals a day. You could also consider “net carbs,” in the same amount. To calculate net carbs, simply subtract fiber and sugar alcohols from total carbohydrates, per the American Diabetes Association.
“Post-meal blood glucose is largely determined by the carb content of the meal. Keeping a meal lower in carb will help minimize the rise in blood glucose after eating,” explains Jacqueline Lonier, M.D., assistant professor of medicine at CUIMC Naomi Berrie Diabetes Center. “Insulin resistance is often higher in the morning, so it may be beneficial for people with diabetes to keep breakfast lower in carb in order to prevent a large spike in glucose following breakfast.”
Now that you know the benefits of keeping your carb count down in the a.m., add some of these low carb breakfast recipes to your healthy meal prep plan to set yourself up for success.
Cheesy Avocado Omelette
Eggs are a go-to ingredient for a low-carb, high protein breakfast, and this fluffy, flavorful omelet will keep you full all morning. This simple recipe has only 10 g of carbs while packing in 32 g of protein for a filling plate.
Get the recipe from Prevention
Veggie-Loaded Chickpea Waffles
Yes, you can absolutely have waffles for breakfast while eating a low-carb diet. These waffles are made with nutrient-rich chickpea flour, and pack just 5 g of carbs per serving. Plus, each waffle is only 85 calories, each.
Get the recipe from Prevention
Sheet Pan Egg Tacos
These tasty tacos take just 20 minutes to prepare and are great for feeding the whole family. Tomatillos, jalapeño, sharp cheddar, fresh cilantro, and lime juice will certainly liven up your healthy breakfast lineup and have everybody grabbing seconds. Each serving is under 500 calories and has 25 g of protein, 22 g of carbs, and five g of fiber.
Get the recipe from Prevention
Blueberry-and-Mixed Nut Parfait
Tired of eggs and veggies in the morning? Indulge your sweet tooth without breaking your low-carb diet with this parfait, which is full of yummy berries, nuts, seeds, and protein-rich Greek yogurt.
Get the recipe from Prevention
Salmon Hash with Sunny-Side Up Eggs
For a fueled morning meal, this take on hash browns complete with seared salmon and sunny side up eggs. At only 15 g of carbs per serving, you can even add a slice of low-carb toast.
Get the recipe from Prevention
Best Ever Shakshuka
Sure you could have regular eggs for breakfast, but why not try this flavor-packed shakshuka instead? Roasted tomatoes, onion, and garlic combine with baked eggs in this dish for a tasty breakfast variation that will wake you up and your tastebuds.
Get the recipe from Prevention
Coconut Chia Pudding
If your morning oatmeal is getting a little old, try this coconut chia pudding that has only 17 g of carbs and 7 g of fiber. You’ll prepare this dish the night before, making for a quick and easy breakfast in the morning.
Get the recipe from Prevention
Spinach and Goat Cheese Egg Muffins
This low-carb, protein-packed meal will definitely keep you full throughout the day. The veggies and creamy goat cheese make this recipe not only filling, but nutritious and tasty. And, if you struggle with getting in a well-rounded meal, the good news is that these egg muffins make for an excellent grab-and-go breakfast!
Get the recipe from Prevention
Butternut Squash & Spinach Toasts
This meal combines protein, fat, and just the right amount of carbs (20 g to be exact) for the perfect filling, energizing, and nutritious meal. Plus, this simple meal takes only 20 minutes to prepare.
Get the recipe from Prevention
Turkish Eggs with Greek Yogurt
When Greek yogurt and eggs on their own get a little old, mix things up with this savory yogurt recipe. A sprinkle of dill, Aleppo pepper, cumin seeds, and grated garlic add a touch of flavor that elevates this simple dish.
Get the recipe from Prevention
Quick Mango Sorbet With Cardamom
Ever heard of dessert for breakfast? Now you have. This four ingredient sweet treat is perfect for those mornings you don’t want a savory breakfast, but are tired of oatmeal or yogurt. Each serving has only 97 calories and 24 g of carbs.
Get the recipe from Prevention
Healthy Herb Frittata
Flavorful chives, scallions, parsley, cilantro, and dill give this ultra-herby frittata a bright green hue. This makes a great addition to any brunch spread, and has only 5 g of carbs per serving.
Get the recipe from Prevention
Shrimp, Avocado, and Egg Chopped Salad
Seafood lovers, rejoice! Shrimp is high in protein and low in calories and carbs, and cooks up quickly. Paired with some hard-boiled eggs, we like to count this as a fun breakfast recipe to add to your repertoire.
Get the recipe from Prevention
Whipped Feta and Watermelon Radishes Toast
Give the avocado toast a rest for a day and try this flavorful version of breakfast toast instead. A whipped feta cheese spread is complemented by crunchy radishes, broccoli sprouts, and olive oil for a colorful, tasty toast.
Get the recipe from Prevention
Stress Less Smoothie
Craving something creamy and sweet? Blend together kefir, raspberries, hemp seeds, peach, and ice until smooth for a nutrient-rich way to start your today. Plus, hemp seeds—the key ingredient here—are loaded with magnesium to help lower stress.
Get the recipe from Prevention
Cauliflower “Tabbouleh”
It may not seem like a classic breakfast dish, but a helping of cauliflower-based tabbouleh is a nutritious, vegetable-forward way to start your morning (with only 10 g of carbs). Amp up the protein to create a complete meal with chicken sausage, turkey bacon, or a fried egg on the side.
Get the recipe from Prevention
Tomato and Egg Stacks
This meal clocks in at just 5 g of carbs, but doesn’t skimp on flavor or the ability to keep you full and satisfied. Baked tomatoes slices are topped with cheese, pan-fried onions, ham, and eggs for a flavor-packed way to keep your carbs low and protein high.
Get the recipe from Prevention
Dragon Fruit, Hibiscus, Banana, and Coconut Smoothie
What better way to start off your morning than with a bright pink, tasty smoothie? This cup of joy is packed with fiber and magnesium thanks to tropical fruits, and has six g of fiber for a meal with 29 g net carbs.
Get the recipe from Prevention
Cauliflower Oatmeal with Sautéed Apples & Walnuts
This veggie-boosted breakfast combines riced cauliflower and chia seeds with classic oatmeal and is topped with warm apples and crunchy walnuts for a flavor-packed, healthy option. This recipe also has 10 g of fiber with 26 g of net carbs.
Get the recipe from Prevention.
Salmon Rillettes
These salmon-topped toasts are an adorable, flavorful way to switch up your breakfast game. It’s packed with 17 g of protein and has only 1 g of carbs!
Get the recipe from Prevention
Blueberry Smoothie Bowl
If you love smoothies, try swapping your straw for a spoon for a fun and more filling take on a classic beverage. This smoothie bowl is topped with fresh blueberries, granola, almonds, hemp seeds, and cinnamon to add fiber (7 g worth!) and bulk to your bowl.
Get the recipe from Prevention
Tomato Toasts With Mint Yogurt and Sumac Vinaigrette
The bright, tasty toasts topped with tomato clock in at under 200 calories each and 17 g carbs (including 4 g fiber). Plus, these are super simple to make and are ready in just 10 minutes.
Get the recipe from Prevention
Curry-Avocado Crispy Egg Toast
Dress up your avocado toast with a crispy egg topped with curry oil and cilantro for a fiber, protein, and potassium-packed breakfast. Plus, it has only 16 g of net carbs per serving, plus a whopping 8 g of healthy fiber.
Get the recipe from Prevention
Sunny-Side-Up Eggs on Garlicky Greens
There’s no wake-up call quite like the bright yellow yolk of a sunny-side-up egg. Place the pan-fried egg right over a bed of nutrient-packed garlicky mixed greens and tomatoes and dive right in for the easiest plate.
Get the recipe from Prevention
You Might Also Like
