Not only does a healthy breakfast provide you with the essential nutrients and energy to get you through the day, eating a good breakfast is essential for maintaining a healthy body weight.
I was always terrible for missing breakfast, I never seemed to have time to eat anything in between getting the kids ready for school and myself ready for whatever I had to do.
I knew then, when I changed my eating habits, that finding low carb breakfast recipes would be important if I wanted to lose weight and maintain it.
Why is Breakfast so Important?
As well as ensuring the body has essential fuel for the day, your breakfast helps regulate your blood sugar.
This is essential as it prevents you from suffering sugar crashes, which can lead to hunger striking well before lunchtime. This encourages you to snack on foods that will give your blood sugar a quick boost – which are not always the best foods for a low-carb diet.
If you miss breakfast you will find your physical ability is impaired, leaving you feeling run down and tired.
As well as affecting a working adult, you can imagine the affect having no breakfast has on a child – which is why I have always insisted my children have a good hearty breakfast.
However, making a healthy breakfast is not always easy when you have limited time, as I often do when the kids are in school and daycare.
Easy Low Carb Breakfast Recipes – Pancakes
You will need – Two Eggs
One Cup of Almond Meal
Two Teaspoons of Oil
¼ Cup of Water
1 Tablespoon of Sugar Substitute
¼ Teaspoon of Salt
• Simply mix together all the ingredients and then cook in exactly the same way you would your usual pancakes.
This recipe makes six pancakes, with each one containing just a gram of carbohydrates and two grams of fiber.
My kids love them with maple syrup and even take them to school with them to eat at recess.
If you want to make the recipe even quicker, prep and mix the ingredients together the night before and then all you have to do is cook them.
I love having mine with a tablespoon of low fat cottage cheese – which easily keeps me filled up until lunch time.
Low Carb Breakfast Recipes to Replace Bacon and Eggs
I have to admit that before I start eating a low carb diet, my absolute favorite breakfast was bacon and eggs with two slices of buttery toast.
While this was a bit of a Sunday favorite for the family in our house, I have to admit I also had it on the days I wasn’t working.
Therefore, when I committed myself to making my positive dietary changes, I knew I would need a low carb breakfast recipe to replace my beloved bacon and eggs.
The Low Carb Bacon and Eggs Diet – Does it Really Work?
During my search for a low carb bacon and eggs substitute and low carb breakfast recipes in general, I came across an interesting Bacon and eggs diet that claimed to not only be effective but low in carbohydrates too.
Now, I know I have mentioned my dalliance with the dreaded Cabbage Diet before now, well my experience with that and other fad diets has left me very skeptical when it comes to certain “dream diets” in other words the ones that seem just to good to be true.
However, interestingly enough the bacon and eggs diet approach appeared to have backing from the University of Pennsylvania Medical Center who published a study revealing individuals following a similar dietary approach had lost over 15-pounds in six months.
This was definitely worth a second look to me.
The Bacon and Egg Diet is as exactly what it sounds, a diet consisting of nothing but bacon and egg-which you can consume as much of as you like.
However, nutritionists warn this diet should not be followed for longer than periods of 12-weeks at a time and that you should try to include other meats in your diet, such as lean cuts of red meat and poultry. Following the 12-week period, you should revert back to your “normal” low carb eating habits, which, according to the University of Pennsylvania Medical Center will reset your metabolism. When followed correctly, the bacon and eggs diet can lead to a weight loss of between one and two-pounds per week.
While I decided not to try the Bacon and Eggs diet, after all I wanted my diet to consist of permanent change, I did learn that bacon and eggs for breakfast were fine as long as the bacon was lean and grilled and the egg was either poached or boiled, or maybe fried with a little oil.
Quick and Easy Low Carb Breakfast Recipes
As I have already said, the most important thing about breakfast in our house is that is quick and easy – and obviously healthy, for me at least.
I usually try and give the kids porridge a couple of times a week during winter, to compensate for the colder weather. However, during the summer they like a little variation and trying something different – although they did spend a month or so fixated in the full-of-sugar pop tarts.
Below are a couple of easy low carb breakfast recipes I have found my kids….and husband really enjoyed.
Spicy Apple Bran Muffins
I usually make a batch of these muffins on a Sunday, so the family and I can eat them quickly during the week. They really are tasty and make a surprisingly substantial breakfast.
You Will Need – ¾ Cup of All-Purpose Flour
¾ Cup of Whole-Wheat Flour
½ Cup of Raisins
½ Teaspoon of Cinnamon
2 ½ Teaspoons of Baking Powder
¼ Teaspoon of Salt
One Large Egg (Beat it Softly)
½ Cup of Spiced Apple Butter
½ Cup of Low-Fat Milk
¾ Cup of Unprocessed Whole Wheat
½ Cup of Light Brown Sugar
Three Tablespoons of Treacle
¼ Cup of Canola Oil
One Cup of Finely Diced Apple
• Coat a standard muffin tin (usually 12 cups, around 2 ½ inch in size) with a low-fat cooking spray. Place your raisins in a bowl, cover with boiling hot water and leave to one side until later.
• Whisk the two flours with the salt, cinnamon and baking powder in a large bowl before stirring in the bran.
• In a separate bowl, whisk your apple butter, brown sugar, egg, milk, canola oil and treacle together until blended.
• Make a well in the center of the dry ingredients bowl and add your wet ingredients to it. Add the apple and, after draining the raisins you can add them too. Stir until your ingredients are combined but do not work the mixture too much.
• Transfer the batter mix into your prepared muffin tin, each individual cup should be filled up. Bake your muffins at 375-degrees for around 20 minutes or until you notice the muffin tops have risen and appear springy. Remove and allow to cool for ten minutes before serving.
Each of these delicious muffins contains less than three grams of carbohydrates and around 80-calories. The big advantage to these muffins is as well as making a great breakfast, with low-in-sugar jam or honey, you can take one to work or pack them up for your kids to have a healthy snack at recess.
Fruit Salad and Yoghurt
You Will Need – 1 ½ Cups of (equal amount) purple and green grapes – de-seeded
One pint of fresh strawberries, rinsed well and hulled.
One tablespoon of low-fat sugar
Three oranges cut into quarters
Two cups of low-sugar yogurt, vanilla flavor
• Prepare your fruit, quartering and hulling those that need it. This recipe can be made to serve straight away, or the day before if you want to save even more time.
• Mix the sugar with the fruits (you can mix and match your favorite fruits here) and serve with the yogurt.
I have to say this is a personal breakfast favorite of mine in particular, not just because it is tasty but I believe it gets you in the right frame of mind for the day ahead.
The old me would have either skipped breakfast all together or ended up reaching for the cereal or loaf of bread. Therefore, my new approach was a bit of a shock to the system, as I realise I would have to come up with an absolutely completely new and different eating plan.
Luckily for me there is a wealth of information out there regarding low carb breakfast recipes and, while I did have to give my menu a serious rethink, I can honestly say that there isn’t really anything I miss about my old breakfast lifestyle.
One of my most interesting finds is a root vegetable called Jicama.
A close match to the turnip, the jicama is a sweet, crispy vegetable most popular in Mexican cuisine. The jicama is a much over-looked vegetable and makes an excellent potato substitute when making things like hash browns – another breakfast favorite. Simply slice up the jicama, add some diced onion and a little black pepper and salt to season. Fry together until you are left with a crispy hash brown.
My husband likes to add ham to his jicama hash browns and they make a healthy addition to eggs and bacon if you are wanting a treat.
Low Carb Breakfast Recipes to Eat on the Move
I am sure there are many people who can relate to having to eat their breakfast on public transport on the way to work or in the car doing the school run.
However, just because you are eating on the move doesn’t mean you have to make unhealthy food choices. In fact, the Mayo Clinic suggests that making something healthy to eat on the way to work or school, is much better than leaving your breakfast till later or, even worse, missing it out altogether.
Fortunately, I managed to find some good low carb breakfast recipes you can prepare in advance and then eat wherever you want.
You will need – One Tablespoon of Butter
One Cup of Diced Onion
Two Cups of Red Bell Pepper (cut into small strips)
One Medium Zuchinni
One Packet of Spinach
Six Eggs, Beaten
• Fry off the onion in the butter over a medium-heat for around two minutes or until soft before adding the bell pepper and zuchinni.
• Continue to cook the ingredients until everything begins to soften and the flavors begin to fuse together. Add the spinach and leave on the heat for one minute until it wilts.
• Add the eggs, ensuring it is dispersed evenly and all the vegetables are covered adequately by the egg. Cover using tin foil or a pan lid and leave to cook for around 7 minutes.
• Remove from heat and allow to cool before cutting into eight slices.
One of these fritatas will easily feed myself and my husband for four mornings.
I often make this the day before or at a time when I am not busy and keep covered in the fridge. I prefer the fritata to be heated when I eat it, but it can be eaten cold too. I usually wrap each individual piece in foil, so it is easily transported and eaten while we are on the move.
This fritata, or a cheese and ham take on it, is also ideal for a low carb addition to yours or the kid’s lunch box.
I have made several of these and taken them to parties where guests have been asked to bring food and it has always gone down a treat with others – many of who can’t believe it is a low carb meal.
So, as Universities, medical professionals and dieticians alike all tell us that breakfast is the most important meal of the day, there really is no excuse not to eat something.
All of the low carb breakfast recipes I have covered here can be prepared the day before and stored in a refrigerator until they are needed.
Alternatively, you could have a day of making several different breakfast options and store them in your freezer, as most things will keep for at least one month.
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