Better Breakfast Choices
Breakfast is generally a high carb catastrophe waiting to happen. Last week I shared my struggles finding nutritious breakfast options in, Turn Your Food Around. Today I am sharing tips on how to get low carb/whole foods in your belly to fuel you through lunch and possibly beyond. The magic happens when eggs, avocados, bacon, and smoothies are involved.
Before we start here are some examples of high carb breakfasts
- 1 small waffle with syrup and OJ 66 grams of carbs
- 1 bagel and a 12 oz. latte 64 grams of carbs
- 2 slices of toast with jelly 54 grams of carbs
- 1 cup of hash browns and ketchup 50g of carbs
- Muffin 61 grams of carbs
- Donut 31 grams
- A pop tart 40 grams of carbs
- 1cup of cereal 55 grams of carbs
Let’s start with the incredible egg
According to The Coconut Ketogenic Diet(affiliate link), “One of the advantages of egg-based meals is that a full meal along with meat and vegetables generally contains fewer than 5 grams of carbohydrate. This allows for a larger amount of carbohydrate to be eaten at lunch and dinner.”
At our house, we fry, scramble and boil eggs for quick breakfast options and often add vegetables and meat to make a one-skillet meal packed with a nutritious punch. Breakfast burritos are amazing, add some Avocado and BOOM! We buy these Mission Low Carb Tortillas(affiliate link), which are not exactly clean, but after many recipes, these are by far the favorite. We also love breakfast tacos on Page 45 of The Wicked Good Ketogenic Diet Cookbook(affiliate link), This recipe has toasted cheese taco shells that fit the whole/clean food spectrum. To make these heat greased skillet over medium. Once hot add 1/2 cup of cheese making a circle about 4 inches. Cook until it bubbles and browning slightly about 3 minutes. Remove and form into a taco shell.
There are many low carb recipes for egg casseroles, egg muffins, egg crepes that can be prepared in advance for even faster options, just reheat and eat. These egg muffins are great as an on the go option. Just to note, eggs are no fun to clean from your muffin tin though so I use paper liners.
Waffles, pancakes, and donuts
That can be done too, see my Top Three Tuesday post here for the waffle/pancake and donut recipes we like. I often make a double batch, so there are extras for the freezer to reheat and go. And Muffins too, I make this Cinnamon Apple Crumb Cake into muffins, they are yummy! Missing cereal in your life? On page 30 of The Wicked Good Ketogenic Diet Cookbook(affiliate link), there is a recipe for Toasted Cinnamon Vanilla-Coconut Cereal with crushed walnuts. I haven’t made that recipe yet, but I have made this Low Carb Granola and it is very tasty.
Liquid breakfast options
Breakfast drinks are a great way to get nutrients and are good for on the go. We love this low carb smoothie! Of course, I can’t leave anything as is so I add spinach and change the fruit up for variety. Coffee drinker? Did you know there are 2 to 3 grams of carbs in coffee creamer? A Frappuccino has 67 carbs in 16 fluid ounces. A flat white latte has 18 grams of carbs. A better option would be bulletproof coffee or tea. I am a tea drinker so I make this Earl Grey Tea Latte If you are not a big breakfast eater adding fats to your coffee or tea will give you the energy you need beyond the caffeine crash.
Examples of low carb breakfasts listed above
- 1 Egg Muffin (eggs and meat) 1 gram of carbs
- 1 Apple Muffin 5 grams of net carbs
- Keto Blackberry Cheese Cake Smoothie 6.7 net carbs
- 1/2 cup of Low Carb Granola 4.8 net carbs
The recipes above are linked to the Living Ava’s Way Pinterest page, so be sure to follow us there too.
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