12 Low Carb Breakfast Ideas I Kickstart Your Day

High in protein and fat, but low in carbohydrates, this low-carbohydrates diet is often known as a low-carb diet and followed by obese people to lose weight. These carbohydrates (majorly consisting up of sugar, fiber, and starches) are although a major source of energy, however, it’s broken down into energy by insulin in our body and people living with diabetes have either lower  levels of insulin (in type 2 diabetes) or their bodies simply stop making insulin (in type 1 diabetes).
When carbohydrates are not broken down properly in your body, your blood glucose levels increase. This is commonly known as your body becoming insulin resistant. A balanced diet combined with daily exercise can help you control diabetes, especially if taken care of in the beginning of this health condition. With special focus on controlling diabetes, here we have compiled 12 Low Carb Breakfast Ideas, including healthy omelets, pancakes, chia seed pudding peanut butter, and other low carb breakfast options.

1. Spinach and Goat Cheese Omelet

Ingredients:

• 3 large eggs
• 1 cup fresh spinach, chopped
• 1 ounce goat cheese, crumbled
• 1 tablespoon olive oil or butter
• Salt and pepper to taste

Directions:

1. Heat olive oil or butter in a skillet over medium heat.
2. Sauté chopped spinach until wilted, about 2-3 minutes.
3. Whisk eggs with salt and pepper, pour over spinach in the skillet.
4. Sprinkle crumbled goat cheese on top.
5. Cook until eggs are set, then fold and serve.

Carbohydrates per serving: Approximately 3 grams.
Diabetes-friendly: Yes, due to high protein and low carb content.
Weight loss-friendly: Yes, rich in protein and healthy fats to promote satiety.

2. Veggie Frittata

Ingredients:

• 6 large eggs
• 1/3 cup milk (or unsweetened almond milk)
• 1 cup bell peppers, diced
• 1 cup kale, chopped
• 1/2 cup feta cheese, crumbled
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Preheat oven to 400°F (200°C).
2. Heat olive oil in an oven-safe skillet over medium heat.
3. Sauté bell peppers and kale until softened, about 5 minutes.
4. Whisk eggs with milk, salt, and pepper; pour over vegetables.
5. Sprinkle feta cheese on top.
6. Bake in the oven for 15-20 minutes, until eggs are set.

Carbohydrates per serving: Approximately 5 grams.
Diabetes-friendly: Yes, contains non-starchy vegetables and lean protein.
Weight loss-friendly: Yes, high in protein and low in carbs.

3. Baked Avocado Eggs

Ingredients:

• 1 ripe avocado
• 2 large eggs
• Salt and pepper to taste
• Optional toppings: chopped chives, diced tomatoes, or crumbled bacon

Directions:

1. Preheat oven to 400°F (200°C).
2. Slice avocado in half, remove pit, and scoop out a bit of flesh to create space for the egg.
3. Place avocado halves in a baking dish.
4. Crack an egg into each avocado half.
5. Season with salt and pepper.
6. Bake for 12-15 minutes, until egg whites are set.
7. Add optional toppings if desired.

Carbohydrates per serving: Approximately 12 grams (includes avocado and egg).
Diabetes-friendly: Yes, provides healthy fats and protein with minimal carbs.
Weight loss-friendly: Yes, combination of fats and protein aids in satiety.

4. “Egg in a Hole” Peppers with Avocado Salsa

Ingredients:

• 2 bell peppers, cut into 1-inch rings
• 4 large eggs
• 1 avocado, diced
• 1 small tomato, diced
• 1/4 red onion, finely chopped
• 1 tablespoon cilantro, chopped
• Salt and pepper to taste
• Olive oil spray

Directions:

1. Heat a non-stick skillet over medium heat and lightly spray with olive oil.
2. Place bell pepper rings in the skillet.
3. Crack an egg into each ring, season with salt and pepper.
4. Cook until egg whites are set, about 3-4 minutes per side.
5. For the salsa, combine diced avocado, tomato, onion, cilantro, salt, and pepper in a bowl.
6. Serve the eggs topped with avocado salsa.

Carbohydrates per serving: Approximately 8 grams.
Diabetes-friendly: Yes, utilizes non-starchy vegetables and healthy fats.
Weight loss-friendly: Yes, low in carbs and high in nutrients.

5. Quick Cauliflower Hash Browns

Ingredients:

• 1 cup riced cauliflower
• 1 large egg
• 1/4 cup shredded cheddar cheese
• Salt and pepper to taste
• Olive oil for frying

Directions:

1. Place the riced cauliflower in a clean kitchen towel or cheesecloth and squeeze out any excess moisture. This step is crucial for getting crispy hash browns.
2. In a bowl, combine the riced cauliflower, egg, shredded cheddar cheese, salt, and pepper. Mix well until fully combined.
3. Heat a little olive oil in a skillet over medium heat.
4. Scoop about 1/4 cup of the cauliflower mixture and form it into a patty, then place it in the skillet.
5. Cook for 3-4 minutes on each side, or until golden brown and crispy.
6. Serve warm, optionally with a side of avocado or a dollop of sour cream.

Carbohydrates per serving: Approximately 4 grams (per serving of 2 hash browns).
Diabetes-friendly: Yes, low in carbs, rich in fiber, and full of healthy fats.
Weight loss-friendly: Yes, these hash browns are low-calorie and high in fiber, making them great for a filling and nutritious breakfast.

These cauliflower hash browns are a fantastic low-carb alternative to traditional hash browns and can be customized with your favorite cheese or spices for added flavor. They’re quick, easy, and a great way to enjoy a breakfast that’s both healthy and satisfying.

Did you know?

CGM (continuous glucose monitoring) sensors not only monitor your glucose levels but latest ones such as Libre 3 Plus sensors give you alerts if your glucose levels go too high (hyperglycemia) or too low (hypoglycemia).

6. Low-Carb Zucchini Fritters

Ingredients:

• 2 medium zucchinis, grated
• 2 large eggs
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Grate zucchini and squeeze out excess water using a clean kitchen towel.
2. In a bowl, mix zucchini, eggs, almond flour, Parmesan, salt, and pepper.
3. Heat olive oil in a skillet over medium heat.
4. Form mixture into small patties and cook for 2-3 minutes per side until golden brown.
5. Serve warm with a dollop of sour cream or Greek yogurt.

Carbohydrates per serving: Approximately 5 grams.
Diabetes-friendly: Yes, contains non-starchy vegetables and healthy fats.
Weight loss-friendly: Yes, low-carb, low-calorie, and high in fiber.

7. Greek Yogurt Parfait with Berries and Almonds

Ingredients:

• 1/2 cup full-fat Greek yogurt
• 1/4 cup fresh mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon sliced almonds
• 1 teaspoon chia seeds (optional)
• A drizzle of stevia or monk fruit sweetener (optional)

Directions:

1. Layer Greek yogurt in a bowl or glass.
2. Add a layer of fresh berries and a sprinkle of almonds.
3. Top with chia seeds and a drizzle of sweetener if desired.
4. Serve immediately or refrigerate for later.

Carbohydrates per serving: Approximately 8 grams.
Diabetes-friendly: Yes, rich in protein and low in carbs from the berries.
Weight loss-friendly: Yes, high in protein and fiber, keeping you full longer.

Important:

When following a low carb diet, keep monitoring your blood ketones to prevent ketoacidosis (blood becoming acidic). Always consult a doctor before starting a strict low-carb diet.

8. Almond Flour Pancakes

Ingredients:

• 1 cup almond flour
• 2 large eggs
• 1/4 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 1/4 teaspoon baking powder
• Pinch of salt
• Butter or coconut oil for frying

Directions:

1. In a bowl, whisk together almond flour, eggs, almond milk, vanilla, baking powder, and salt.
2. Heat a skillet over medium heat and grease with butter or coconut oil.
3. Pour batter into the skillet, forming small pancakes.
4. Cook for 2-3 minutes per side until golden brown.
5. Serve with sugar-free syrup or a dollop of Greek yogurt.

Carbohydrates per serving: Approximately 4 grams per pancake (makes 4 pancakes).
Diabetes-friendly: Yes, made with almond flour for low-carb and high-protein.
Weight loss-friendly: Yes, low-carb and satisfying.

9. Chia Seed Pudding with Peanut Butter

Ingredients:

• 1/4 cup chia seeds
• 3/4 cup unsweetened almond milk
• 1 tablespoon natural peanut butter (no added sugar)
• 1/2 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (optional)

Directions:

1. In a jar or bowl, combine chia seeds, almond milk, peanut butter, vanilla extract, and sweetener.
2. Stir well to incorporate the peanut butter, cover, and refrigerate for at least 2 hours or overnight.
3. Stir again before serving and top with a few extra peanut pieces, berries, or a dash of cinnamon.

Carbohydrates per serving: Approximately 5 grams
Diabetes-friendly: Yes, this variation offers a good balance of healthy fats and protein from the peanut butter while keeping carbs minimal.
Weight loss-friendly: Yes, peanut butter provides a good source of protein and fat that supports satiety

10. Chia Seed Pudding with Greek Yogurt

Ingredients:

• 1/4 cup chia seeds
• 1/4 cup unsweetened almond milk
• 1/2 cup plain Greek yogurt (unsweetened, full-fat)
• 1/2 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (optional)

Directions:

1. In a jar or bowl, combine chia seeds, almond milk, Greek yogurt, vanilla extract, and sweetener.
2. Stir well, cover, and refrigerate for at least 2 hours or overnight.
3. Stir again before serving and top with nuts or fresh berries for added texture and flavor.

Carbohydrates per serving: Approximately 6 grams
Diabetes-friendly: Yes, Greek yogurt is a great source of protein, and the probiotics support gut health, with low carbs to prevent blood sugar spikes.
Weight loss-friendly: Yes, Greek yogurt helps promote muscle repair and satiety, keeping you full longer with a good amount of protein.

11. Chia Seed Pudding with Coconut Milk and Almonds

Ingredients:

• 1/4 cup chia seeds
• 3/4 cup unsweetened coconut milk
• 1/2 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (optional)
• 1 tablespoon slivered almonds (for topping)

Directions:

1. In a jar or bowl, combine chia seeds, coconut milk, vanilla extract, and sweetener.
2. Stir well, cover, and refrigerate for at least 2 hours or overnight.
3. Stir again before serving and top with slivered almonds, coconut flakes, or a sprinkle of cinnamon.

Carbohydrates per serving: Approximately 4 grams
Diabetes-friendly: Yes, this version with coconut milk is low in carbs and suitable for those managing blood sugar. The fats from coconut milk are also beneficial for supporting metabolic health.
Weight loss-friendly: Yes, the high fat content from coconut milk keeps you feeling full longer, supporting weight loss efforts.

12. Tofu Scramble with Vegetables

Ingredients:

• 1/2 block firm tofu, drained and crumbled
• 1/2 cup spinach, chopped
• 1/4 cup bell peppers, diced
• 1/4 cup mushrooms, sliced
• 1 tablespoon olive oil
• 1/4 teaspoon turmeric (optional for color)
• Salt and pepper to taste

Directions:

1. Heat olive oil in a skillet over medium heat.
2. Add diced bell peppers and mushrooms and sauté until softened.
3. Add crumbled tofu and cook, stirring frequently, for 5-7 minutes.
4. Stir in spinach and cook for an additional 1-2 minutes.
5. Season with turmeric, salt, and pepper. Serve warm.

Carbohydrates per serving: Approximately 6 grams.
Diabetes-friendly: Yes, tofu is a great source of protein with minimal carbs.
Weight loss-friendly: Yes, low in carbs and high in protein.

Conclusion:

Low carb diet may help people with diabetes control their blood glucose and obese people lose some pounds/kgs. When following a strict low carb diet, which should always first be discussed with a doctor, you may find it useful to keep checking ketones in your blood, otherwise you may experience adverse after effects of your blood becoming acidic.

For individuals trying to control their blood sugar, it’s important to consume a balanced diet, possibly with limited carbohydrates, exercise regularly, and keep monitoring your blood sugar levels. Managing blood sugar smartly is now possible with the help of Continuous Glucose Monitors, commonly known as CGMs. As long as these CGM sensors are active, they help you monitor your blood sugar levels 24/7 without needing to prick your fingers.