food
Fill up on flavor, not carbohydrates
By Emma Singer
•
Published Oct 9, 2023
Ottolenghi Simple: A Cookbook
Bagels, waffles, hashes, pancakes…breakfast presents an excellent opportunity for loading up on carbs. And if you’re trying to do the opposite, it might feel like you have no choice but to grab a piece of fruit and wait until lunchtime. Fear not: We found a whole host of delicious and totally satisfying low carb breakfast ideas (green shakshuka, keto everything bagels and bacon-wrapped eggs, to name a few), so you can start your day off on the right foot.
How Many Carbs Should You Aim for in a Day?
Per the current Dietary Guidelines for Americans 2020-2025, folks who are not on a doctor-approved dietary plan should get 45 to 65 percent of their daily calories from carbs, which translates to somewhere between 225 and 325 grams of carbohydrates per day if you’re on a 2,000 calorie diet. Reasons for cutting carbs include diabetes—research shows that modest carbohydrate reduction can improve glycemic control and insulin sensitivity—and weight loss. And yes, medical experts do confirm that cutting carbs can help with weight loss for some (at least in the short term).
However, if weight loss is your aim, you’d be wise to proceed with caution because healthy carbohydrates, specifically the complex kind, are a valuable source of energy and nutrients that your body needs to thrive. Unless you have consulted a doctor, your goal should be to consume carbs according to the above guidelines and not let your love of bread lead to an unbalanced diet. With that in mind, you can try one of these healthful, low carb breakfast ideas instead of your morning muffin, so you have more freedom to meet your body’s carbohydrate needs at other points in the day.
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Eric Wolfinger/The Mexican Keto Cookbook
1. Baked Eggs in Avocado (9g Carbs)
- Time Commitment: 25 minutes
- Why We Love It: crowd-pleaser, <500 calories, <10 ingredients, <30 minutes
Everyone knows creamy avocado is practically the perfect food…add a jammy baked egg and a sprinkle of extra salty cotija cheese for seasoning and you have an easy breakfast worth dreaming about at night.
Get the recipe
Liz Andrew/Styling: Erin McDowell
2. Quiche with Gluten-Free Sweet Potato Crust (15g Carbs)
- Time Commitment: 1 hour 20 minutes
- Why We Love It: crowd-pleaser, <500 calories, vegetarian
This modern twist on a classic quiche, featuring a gluten-free sweet potato crust, is decadent, cheesy and just dying to be in your regular fall rotation.
Get the recipe
Liz Andrew/Styling: Erin McDowell
3. One-Pan Eggs with Asparagus and Tomato (13g Carbs)
- Time Commitment: 30 minutes
- Why We Love It: <10 ingredients, <500 calories, one pan, vegetarian
Sop up wonderfully runny egg yolk with seasonal veggies (i.e., asparagus and ripe cherry tomatoes) and we promise you a healthy breakfast so satisfying you won’t even miss the toast.
Get the recipe
Erin McDowell
4. Bacon-Wrapped Eggs (2g Carbs)
- Time Commitment: 45 minutes
- Why We Love It: special occasion-worthy, <10 ingredients, high protein
Buttered toast might be off-limits, but bacon certainly is not. Here, everyone’s favorite breakfast meat makes a basket for a simple baked egg. The result is an oh-so savory low carb breakfast idea that’s sure to impress your guests at brunch.
Get the recipe
Eric Moran/Styling: Erin McDowell
5. Kale Quiche with a Cheddar-Rice Crust (19g Carbs)
- Time Commitment: 1 hour 20 minutes
- Why We Love It: crowd-pleaser, special occasion-worthy, <10 ingredients
Another excellent way to get a serving of greens at breakfast—this kale quiche is full of eggy goodness and the cheesy gluten-free crust is more flavorful and easier to make than a traditional one, too.
Get the recipe
Liz Andrew/Styling: Erin McDowell
6. Eggs Baked in Tomatoes (12g Carbs)
- Time Commitment: 45 minutes
- Why We Love It: special occasion-worthy, <500 calories, <10 ingredients
You baked an egg in an avocado and it blew your mind. Now try the same thing with a juicy, ripe tomato for a sweet and subtly acidic boost that tastes like summer.
Get the recipe
Liz Andrew/Styling: Erin McDowell
7. Sheet Pan Eggs with Smoked Salmon, Cream Cheese and Dill (2g Carbs)
- Time Commitment: 30 minutes
- Why We Love It: crowd-pleaser, <500 calories, <10 ingredients
This one pan egg dish boasts a winning combination of ingredients and is far less fussy than, say, sweating over the stove trying to soft scramble enough eggs to feed a crowd.
Get the recipe
Wholesome Yum
8. Keto Granola Cereal (2g Carbs)
- Time Commitment: 25 minutes
- Why We Love It: low sugar, keto, <30 minutes, crowd-pleaser
Here, a blend of crunchy nuts and seeds come together with monk fruit sweetener and vanilla to make a low sugar, low carb granola that will satisfy your sweet tooth and do your body right. Psst: Be sure to pack some to-go, ‘cause it’s also an excellent snack.
Liz Andrew/Styling: Erin McDowell
9. Green Shakshuka (10g Carbs)
- Time Commitment: 55 minutes
- Why We Love It: special occasion-worthy, <500 calories, vegetarian
Spinach takes the place of tomato sauce in this updated shakshuka, but these greens are anything but snoozy, thanks to a kicky combination of jalapeno, harissa and spices.
Get the recipe
Helene DuJardin/The Essential Vegan Keto Cookbook
10. Vegan Keto Everything Bagels (1g Carbs)
- Time Commitment: 1 hour
- Why We Love It: <500 calories, crowd-pleaser, vegan, keto
Needless to say, everything bagel seasoning does the heavy lifting in the flavor department, but the big surprise is that this low-carb take on a breakfast staple boasts a texture that’s totally on point.
Get the recipe
Healthyish
11. Breakfast Caprese with Soft-Boiled Eggs (7g Carbs)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, <10 ingredients, <500 calories, vegetarian
Here, a simple low carb breakfast idea that features the wonderful flavor combo of creamy egg yolk and ripe tomato and takes practically no time to put together.
Get the recipe
Secrets of Great Second Meals
12. Mozzarella Meatball Frittata (4g Carbs)
- Time Commitment: 20 minutes
- Why We Love It: <10 ingredients, <30 minutes, high protein, one pan
Leftover meatballs are put to good use in this hearty and oh-so cheesy frittata that’s good for breakfast, lunch and dinner
Get the recipe
Low Carb Africa
13. Keto Pancakes Recipe (9g Carbs)
- Time Commitment: 10 minutes
- Why We Love It: crowd-pleaser, <30 minutes, <10 ingredients, keto
This low carb breakfast idea is for all the carb-conscious folks secretly pining for a pancake breakfast. (Good news: the keto alternative does not disappoint.)
Kristin Perers/Round Ours
14. Skillet Eggs and Chorizo (13g Carbs)
- Time Commitment: 30 minutes
- Why We Love It: <500 calories, high protein, special occasion-worthy, one pan
Spicy Mexican chorizo, diced tomato, jalapeno, chipotle seasoning…if you’re looking for a low carb breakfast idea with flavor so bold it will knock your socks off, this one fits the bill.
Get the recipe
Wholesome Yum
15. Low Carb Keto Protein Shake (12g Carbs)
- Time Commitment: 5 minutes
- Why We Love It: <10 ingredients, crowd-pleaser, <30 minutes, vegetarian
Go ahead and hit that snooze button one more time—this berry-packed smoothie with protein powder and creamy coconut milk is a swoon-worthy blender breakfast that you can whip up in five minutes flat.
Liz Andrew/Styling: Erin McDowell
16. Mexican Street Corn Deviled Eggs (2g Carbs)
- Time Commitment: 40 minutes
- Why We Love It: crowd-pleaser, special occasion-worthy, <500 calories
Everyone’s favorite party food just married everyone’s favorite Mexican street food and breakfast will never be the same.
Get the recipe
Ottolenghi Simple: A Cookbook
17. Yotam Ottolenghi's Braised Eggs with Leeks and Za'atar (9g Carbs)
- Time Commitment: 20 minutes
- Why We Love It: crowd-pleaser, <30 minutes, <500 calories, vegetarian
Creamy braised leeks mingle with cumin and za’atar-spiked spinach in this elegant and brunch-worthy skillet egg dish.
Get the recipe
Low Carb Africa
18. Keto Peanut Butter Chia Pudding (18g Carbs)
- Time Commitment: 6 hours 5 minutes
- Why We Love It: make-ahead, keto, <10 ingredients, <500 calories, high fiber
We recommend experimenting with blending the chia seeds and/or swapping the almond milk for full fat coconut milk to achieve the consistency you desire. Either way, if you make this one the night before, you’ll be rewarded with a creamy and rich breakfast pudding that’s packed with fiber and tastes like dessert.
Low Carb Yum
19. Keto Cabbage Hash Browns (4g Carbs)
- Time Commitment: 25 minutes
- Why We Love It: crowd-pleaser, <30 minutes, <10 ingredients, keto
Crispy, salty and full of garlic-onion flavor—serve these cabbage hash browns with a couple fried eggs and we promise you won’t be missing potatoes.
Low Carb Yum
20. Easy Keto Chaffles (3g Carbs)
- Time Commitment: 10 minutes
- Why We Love It: gluten-free, kid-friendly, <10 ingredients, <30 minutes, keto
What is a chaffle, you ask? It’s a breakfast vision of mozzarella cheese and egg that comes together in a waffle maker, looks like the real thing and tastes even better.
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Emma Singer
Freelance PureWow Editor
Emma Singer is a freelance contributing editor and writer at PureWow who has over 7 years of professional proofreading, copyediting and writing experience. At PureWow, she covers...
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