What Can I Have for Breakfast on a Low-Carb Diet? 20 Recipes

1. Egg and spinach crepe

• Blanch spinach and blend to form a paste. 
• In a bowl, whisk eggs and spinach paste together. 
• Add a pinch of baking soda, salt, and other spices of your choice. 
• Grease a heated pan with some cooking oil. 
• Take a spoonful of the egg and spinach mixture and spread it into a circular shape on the pain. 
• Cook for 5-10 minutes on both sides and serve.

2. Bell pepper baskets

• Chop a bell pepper in half and remove the seeds. 
• Fill each half with shredded cheese and seasoning of your choice.
• Bake for 8-10 minutes. 
• Poach 2 eggs and serve on top. 

3. Egg and veggie frittata

• In a heated skillet, add cooking oil, finely chopped mushrooms, red onions, scallions, and red bell pepper. 
• In a bowl, whisk eggs with basil, pink salt, and freshly ground black pepper. 
• Pour the mixture over the vegetables. 
• Cook for 4-5 minutes. 
• Add shredded mozzarella and place the skillet in the broiler for 2-3 minutes. 

4. Egg and cheese savory muffins

• Whisk 5 eggs in a bowl. 
• Add ½ cup of milk, 2 tablespoons of shredded cheddar cheese, and chopped vegetables of your choice. Mix well. 
• Pour the mixture into muffin molds and bake at 356 F for 15-20 minutes.

5. Low-carb cinnamon pancakes

• Whisk 4 egg whites in a bowl with a pinch of salt until you see soft peaks form. 
• Add ½ cup buttermilk, ¼ cup almond flour, ½ teaspoon each of vanilla extract and baking powder, ¼ teaspoon cinnamon powder, and stevia or another low-calorie sweetener. Mix well. 
• Grease a pan with butter and spoon the batter into it so that it spreads evenly. 
• Cook on both sides. 
• Serve with a little whipped cream and sliced fresh strawberries.

6. Stir-fried soy chunks

• In a heated pan, drizzle olive oil and add soy chunks and a spoonful of sesame seeds.
• Sauté until the chunks appear lightly golden. 
• Add diced vegetables and sauté for 5 more minutes or until the chunks appear golden brown. 
• Garnish with your favorite herbs and spices.

7. Tofu and olive skewers

• Dice firm tofu into small cubes. 
• Chop olives, bell pepper, and cherry tomatoes into pieces. 
• Season vegetables with a pinch of salt, ½ teaspoon of black pepper, chili flakes, and other spices of your choice. 
• Mix ingredients in a bowl and let sit for 10 minutes. 
• Skewer the tofu and vegetables onto sticks.
• Grill or cook on a pan.

8. Scrambled silken tofu and cauliflower

• In a heated pan, add oil and sauté chopped vegetables of your choice. 
• Add salt, black pepper, and mixed herbs. 
• Add silken tofu and mix everything well. 
• Cook on low heat for 3-5 minutes. 
• Serve with keto bread or with your favorite salad.

9. Minced chicken breakfast bowl

• Boil minced chicken, then drain and set aside.
• Heat 1 teaspoon of cooking oil in a pan. 
• Add chopped onions and sauté for 2-3 minutes. 
• Add chopped cauliflower, kale, and chicken and cook for 5-6 minutes until they get some color. 
• Place the cooked ingredients in a bowl and add chopped avocado, radish, cilantro, and pickled onions. 
• Season with salt and spices of your choice.

10. Baked salmon and broccoli

• Chop broccoli florets and arrange them with salmon fillets in an ovenproof dish. 
• Brush with cooking oil or butter. 
• Bake at 350 F for 15-20 minutes. 
• Add lemon juice, salt, and chopped herbs. 

11. Sausage and “chaffle” ((low-carb waffle) sandwich 

• Whisk eggs and shredded cheese in a bowl. 
• Pour the mixture into a waffle maker. 
• Once the waffles are cooked, top with sausage, lettuce, and mustard.

12. Low-carb chicken wrap

• Mix 1 cup flaxseed meal, 2 tablespoons coconut or almond flour, ½ teaspoon xanthan gum, and ½ teaspoon of salt.
• Add 1 tablespoon of melted butter and knead the mixture into a dough with a bit of warm water. 
• Make small balls and roll them into thin tortillas. 
• Layer tortillas on a greased tray and bake at 350 F for 5-10 minutes or cook in a nonstick pan. 
• Once tortillas are cooked, spread low-calorie mayo, sliced cucumbers, and grilled chicken. 
• Season with herbs and spices of your choice.

13. Cauliflower rice and salmon bowl

• Line a baking tray with parchment paper.
• Oil and season salmon fillets with salt and pepper.
• Place fillets on a baking tray in a single layer. 
• Bake at 300 F for 15-20 minutes.
• Sauté chopped onions, ginger, and bell pepper in a pan.
• Add cauliflower rice, chopped kale, and peas and cook for 3-4 minutes. 
• Combine baked salmon and vegetables in a bowl and serve.

14. Vegan high-protein smoothie

• Blend 1 cup soy yogurt, ½ teaspoon each chia seeds, pumpkin seeds, and hemp seeds, 1 tablespoon peanut butter, and berries.
• You can replace soy yogurt with soy milk, almond milk, or any other plant-based milk.

15. Greek yogurt and kiwi smoothie

• Blend 1 cup Greek yogurt, ½ teaspoon of shredded coconut, chopped walnuts, and diced kiwi. 
• Garnish with dried coconut and nuts.

16. Green smoothie

• Blend 1 cup fresh spinach, 1 cup water, and ½ cup each chopped kale, celery, cucumbers, and blueberries. 
• Add freshly squeezed lemon juice and sprinkle some black pepper. 

17. Overnight chia pudding (gluten-free)

• Pour ½ cup milk (almond or soy milk if you are vegan) in a mason jar and add 2 tablespoons of chia seeds, stevia to taste, ½ teaspoon dried coconut and a shredded date. 
• Mix the contents well, cover, and keep in the refrigerator for 8-9 hours.

18. Overnight seeds and oats bowl (gluten-free)

• Pour ½ cup milk (almond or soy milk if you are vegan) in a mason jar and add 2-3 tablespoons of rolled oats. 
• Add 1 teaspoon pumpkin seeds, stevia to taste, and chopped walnuts. 
• Mix the contents well, cover, and keep in the refrigerator for 8-9 hours.

19. Gluten-free granola

• Mix 4 tablespoons each of almond flour and flax seeds and ½ cup each chopped almonds, hazelnuts, dried coconut, pumpkin seeds, and walnuts in a bowl. 
• Add ½ teaspoon of cinnamon powder, sweetener of your choice, 4 tablespoons of melted butter and 1 teaspoon of vanilla essence. Mix well to combine. 
• Layer on a baking sheet and bake at 350 F for 15-20 minutes until golden brown. 
• Cut into bite-sized pieces. 

20. Blueberry and cream cheese muffins

• Beat 15 ounces cream cheese and until smooth and creamy. 
• Add 4 teaspoons of stevia, 2 eggs, ¼ teaspoon each unsweetened vanilla extract and xanthan gum, chopped almonds, and blueberries. Mix well. 
• Pour the mixture into muffin molds and bake at 356 F for 15-20 minutes.

• Avocado (9 grams carbs per 100 grams)
• Berry (8 to 15 grams carbs per 100 grams)
• Watermelon (7.5 grams carbs per 100 grams)
• Cantaloupe (8 grams carbs per 100 grams)
• Honeydew (9 grams carbs per 100 grams)
• Peach (8 grams carbs per 100 grams)
• Pineapple (11 grams carbs per 100 grams)
• Plum (11 grams carbs per 100 grams)
• Orange (12 grams carbs per 100 grams)

Most healthy people should get about 45%-65% of their calories from carbs. So on a 2,000 calorie diet, about 900-1,300 should be from carbs. Since there are about 4 calories in 1 gram of carbs, this equates to consuming about 225-325 grams of carbs a day. 

If you are trying to lose weight, follow a low-carb diet, or have diabetes, however, you may need to reduce that amount. Most low-carb diets focus on getting less than 26% of your daily calories through carbs (less than 126 grams of carbs for a 2,000-calorie diet).