Top 11 Low Carb Breakfasts
Yesterday I was asked to share what a “normal” day’s meals are for me. I thought I’d start by sharing a few of my favorite breakfasts. Please keep in mind my eating style is what works for me. It may not be appropriate for anyone else. As someone who was diagnosed with Type 1 diabetes in 1967, I eat very few servings of carbs per day and try to stay away from foods which have a high glycemic impact. I also tend to avoid foods which are known to exacerbate autoimmune issues.
Most people in the US eat 3-5 servings of carbohydrates before they even leave the house. High-carb breakfasts don’t sustain the body and often lead to mid-morning hunger, fatigue and/or blood sugar crashes. My goal in choosing breakfasts is to incorporate adequate protein and fat, both of which help maintain and sustain energy and blood glucose levels
Following are a few of my favorite breakfasts. Please note that everything I mention is organic:
- Chia Seed “Pudding:” Blend 1/4 cup of Chia seeds into 3/4-1 cup purified water (or milk alternative). If desired, add cinnamon, cloves or pumpkin pie spice to taste. Let the blend sit overnight. In the morning, you will have a delicious “pudding” that is loaded with nutrients. It is also very filling. Feel free to stir in 1/2 cup of blueberries for extra antioxidants and a light amount of added sweetness.
- Omelet “Muffins”: Whip eggs and blend them with a wide variety of chopped veggies and spices. Fill muffin tins 3/4 full with the blend and bake until firm. (I don’t usually add cheese or meat, but both are viable options.) These make great grab-n-go meals that store well and are nutritionally dense. Reheating them is optional, but they heat well in a toaster oven.
- Tex Mex Scramble: Scramble eggs with diced veggies, avocado chunks, onions and cayenne pepper to taste. Top with homemade salsa.
- Hummus and Veggies: Use purchased organic hummus or make your own. Use a wide variety of veggies. The hummus provides a good blend of carbohydrates and protein that will sustain you until lunch.
- Leftovers: Yes, leftovers. Combine last night’s meat with some fresh veggies and you’re set!
- Smoothies: I blend an avocado with leafy greens, protein powder, nuts or seeds (or nut butter) and an assortment of vegetables. I try to use foods that are high in Vitamin C (such as tomatoes, peppers, lemon/lime juice, etc.) to help improve absorption of the iron in the leafy greens. I add stevia and sweet spices to provide just a hint of sweetness.
- Stuffed Peppers: Cut the top off of red, green or orange bell peppers and remove the seeds. Cook and drain bulk breakfast sausage. Fill the peppers 1/2 full with the breakfast sausage, add some chopped onions (and garlic and mushrooms, if you like) and break an egg over the mixture. Top with the pepper “lid” and bake at 350 degrees until firm. Makes a quick and easy breakfast that even kids love!
- Sausage Bowls: Mold small “bowls” out of bulk breakfast sausage and bake until meat is completely cooked. While cooking, blend equal parts almond butter and Greek yogurt (coconut yogurt works well, too). Stir the seeds of one pomegranate (or diced blueberries) into the mixture, fill the sausage bowls with the mixture and serve. It may sound unusual, but it is delicious and packs a nutritional wallop without raising glucose levels too much.
- Cauliflower Fritters: Cut one head of cauliflower into florets and steam until soft. In a food processor, blend the cauliflower with 1-2 eggs, diced onion and 2 tablespoons of coconut flour. (If mixture is too crumbly, add 1-2 tablespoons purified water.) Form into patties and fry in extra virgin coconut oil until heated through. Top with guacamole or salsa. Any combination of veggies can be added to these fritters. They are also great made with coconut flakes and diced cashews.
- Guacamole: Make your favorite guacamole, but stir in one serving of unflavored protein powder. Serve on veggies, eat our of the bowl, or use as a topping for any of the dishes shared previously.
- Salad: Yes, salad!! Salads make wonderful breakfasts, especially when loaded up with nuts and seeds for protein. (Bacon, eggs or meat work, too.) Instead of dressing, I use extra virgin olive oil combined with fresh herbs and lemon or lime juice.
What’s your favorite breakfast combination?
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