A low-carb breakfast recipe is a meal that is low in carbohydrates and has a good amount of protein and fats, making it a perfect choice if you are trying to cut down on carbs but still want to feel full and satisfied. A low-carb diet great option and important because it helps you manage your weight, keeps your blood sugar levels in check, gives you the energy that lasts, makes you feel full, enables you to think clearly, supports your digestion, and keeps your hormones balanced.From yummy egg muffins packed with protein to delicious avocado and egg combos, and if you are up for trying new things, we have got chia seed pudding, tasty smoked salmon roll-ups and Greek yogurt bowls with a considerable amount of berries. With these breakfast options, you’ll have the energy you need to tackle the day and feel satisfied until bedtime
When you go for a low-carb breakfast, you are basically picking foods that are not heavy on carbs but have a considerable amount of protein, good fats and a significant amount of fiber which helps you feel full, helps keep your blood sugar levels steady, burns fat and helps you manage your weight but, instead of eating bagels or sugary cereals have healthy low-carb and low calorie foods like eggs, avocados, nuts and berries which keep you going strong without the energy crash later. Plus, when you cut down on carbs, you might notice you are not as hungry; you have more energy, and your brain feels sharper, which is healthy. Also, including some Millets for weight loss into your breakfast mix could be a game-changer and keep your blood sugar in check, notably if you are trying to stay healthy.
Low-carb foods are foods that are lower in carbohydrate content compared to other foods. Some examples of low-carb foods include:
Meat: beef, pork, lamb, chicken, turkey
Fish and seafood: salmon, trout, shrimp, shellfish
Eggs: whole eggs, egg whites
Low-carb vegetables: spinach, kale, broccoli, cauliflower, zucchini, bell peppers
Nuts and seeds: almonds, walnuts, flaxseeds, chia seeds
Fats and oils: olive oil, coconut oil, avocado oil, butter
Full-fat dairy: cheese, yoghurt, heavy cream
It’s important to note that the definition of a low-carb food or high-protein breakfast for weight loss can vary depending on the context and the individual’s carbohydrate needs and goals. For example, some people following a ketogenic diet may consider foods that are higher in carbs to be low-carb, while others may consider only very low-carb foods to be low-carb. However, since protein is just as essential, a high-protein breakfast for weight loss should also be taken.
High Protein, Low carb breakfast ideas with egg
Eggs are a perfect choice for a high-protein, low-carb breakfast, while a study tells us that having at least two eggs for breakfast could help lower blood pressure. It also increases our calorie intake, which doesn’t affect body weight either. Here are some tasty breakfast ideas with eggs, along with recipes.
1. Scrambled Eggs with Spinach and Feta: 2 grams of carbs per 100 grams
Scrambled eggs with spinach and feta are quick and easy to prepare for a low-carb breakfast with spinach. Kids who don’t enjoy green veggies also like this scrambled egg with spinach. This dish is high in protein and low in carbs, and adding fibrous spinach makes it a nutritious and healthy choice.
Recipe for Scrambled Eggs with Spinach and Feta
Ingredients:
4-5 large eggs
Fresh spinach, chopped
1/4 cup feta cheese, crumbled
1 tablespoon olive oil/butter
Salt and pepper to taste
Method:
Heat olive oil/butter in a pan over medium heat.
Whisk the eggs in a bowl with finely chopped spinach and pour them into the pan.
Stir continuously until the eggs are scrambled and cooked nicely.
Add feta cheese, salt, and pepper on top of it.
Serve hot.
Total cooking time is 10-15 minutes, comprising 5-7 minutes of preparation and 5-8 minutes of cooking time.
2. Vegetable Omelette: 2-3 grams of carbs per 100 grams
This low-carb breakfast comfort food vegetable omelette is packed with vegetables and protein, which keeps the carbs low while providing essential nutrients, and eggs also add nutritional value to this omelette. In Indian households, this is a perfect go-to high-protein, low-carb breakfast meal loved by adults and children.
Recipe for Vegetable Omelette
Ingredients:
3-4 large eggs
1 green/yellow bell pepper, chopped
1 small onion, chopped
1 tomatoes, chopped
1 tablespoon olive oil/butter
Salt and pepper to taste
Method:
Heat olive oil/butter in a pan over low-medium heat.
Cook bell peppers, onions, and tomatoes until soft, about 5 minutes.
Whisk the eggs in a bowl and pour over the vegetables.
Cook until the eggs are prepped, and cut the omelette in half.
Season with salt and pepper according to taste.
Serve warm.
Total cooking time is roughly 15-20 minutes, comprising 8-10 minutes of preparation and 8-10 minutes of cooking time.
3. Egg Muffins: 1-2 grams of carbs per 100 grams
These low-carb breakfast recipes of egg muffins are easy to make and are the perfect protein, low-carb breakfast option for the whole family on busy mornings. Like the frittata, a baked egg dish, they are great protein-packed breakfast options and the best food options for family outings and picnics.
Recipe for Egg Muffins
Ingredients:
6 large eggs
1/2 cup chopped vegetables (bell peppers, onions, spinach)
1/4 cup shredded cheese (optional)
Salt and pepper to taste
Cooking spray
Method:
Preheat the oven to 350°F (175°C) and spray a muffin tin with cooking spray or grease it with melted butter.
Whisk the eggs in a bowl and add the chopped vegetables and cheese.
Pour the egg mixture into the muffin tin cups.
Bake for 15-20 minutes, or until set.
Let the muffins cool slightly before removing from the tin.
Serve warm or store in the fridge for later.
Total cooking time is roughly 25-30 minutes, comprising 10 minutes of preparation and 15-20 minutes of cooking time.
4. Egg and Avocado Breakfast Bowl: 1-2 grams of carbs per 100 grams
This low-carb breakfast bowl contains healthy fats from avocado and protein from eggs, making it a low-carb, nutritious option for a light and healthy breakfast. Also, in gym diet plan, this breakfast meal plays a crucial role in fulfilling the needs for proteins and healthy fats.
Recipe for Egg and Avocado Breakfast Bowl
Ingredients:
2-3 large eggs
1 ripe avocado, chopped
1 tablespoon olive oil
Salt, pepper, and chilli flakes to taste
Method:
Heat olive oil in a pan over low heat.
Cook the eggs to your liking (scrambled or fried).
In a bowl, combine the cooked eggs and chopped avocado.
Season with salt, pepper, and chilli flakes.
Serve immediately.
Total cooking time is 10 minutes, comprising 5 minutes of preparation and 5 minutes of cooking time.
5. Egg and Bacon Roll-Ups: 0 grams of carbs per 100 grams
These egg and bacon roll-ups are carb-free and packed with protein and healthy fats, making them a perfect keto-friendly, high-protein, low-carb breakfast. Children enjoy this breakfast option very much as it is easy to carry and eat on the go, and it could also be a great high-protein snack option.
Recipe for Egg and Bacon Roll-Ups
Ingredients:
4 large eggs
8 slices of bacon
Salt and pepper to taste
Method:
Preheat the oven to 375°F (190°C).
Cook the bacon in a pan until crispy.
Whisk the eggs in a bowl and scramble them in the bacon grease in the same pan.
Lay out the bacon strips and place scrambled eggs on each strip.
Roll up the bacon around the eggs and secure with a toothpick if needed.
Bake in the oven for 5-10 minutes to heat through.
Serve hot.
Total cooking time is 15 minutes, comprising 5 minutes of preparation and 10 minutes of cooking time.
6. Egg and Smoked Salmon Stack: 1-2 grams of carbs per 100 grams
This egg and smoked salmon stack is a fancy and nutritious breakfast option for those who want to combine high-quality protein from eggs and salmon with healthy fats, keeping carbs to a minimum level.
Recipe for Egg and Smoked Salmon Stack
Ingredients:
2-3 large eggs
2 slices smoked salmon
1 tablespoon cream cheese
Fresh dill for garnish
Salt and pepper to taste
Method:
Cook the eggs to your liking (poached or scrambled).
Place one slice of smoked salmon on a plate.
Spread a layer of cream cheese on top.
Add the cooked eggs, then top with the second slice of smoked salmon.
Garnish with fresh dill, salt, and pepper.
Serve immediately.
Total cooking time is 15 minutes, comprising 5 minutes of preparation and 10 minutes of cooking time.
High Protein, Low carb breakfast ideas without egg
Finding a high-protein, low-carb breakfast without eggs can be tricky, but plenty of tasty options will help you start your day with energy and keep your carb intake low. A diet without eggs leads to more insulin resistance and reduces the bad cholesterol(LDL-C) compared to an egg diet. Here are some tasty breakfast ideas without eggs, along with recipes.
1. Greek Yogurt with Berries: 9 to 16 grams of carbs per 100 gm
Greek yogurt with berries is high in protein and low in carbs, especially if you choose the plain, unsweetened version of this meal. Berries add natural sweetness and fiber, keeping the carb count moderate and making it healthy for those who avoid eggs for breakfast.
Recipe for Greek Yogurt with Berries
Ingredients:
200 grams of Greek yogurt
50 grams of mixed berries (like blueberries, strawberries, and raspberries)
1 tablespoon of chia seeds (optional)
A little honey or stevia (optional for sweetness)
Time to Make: 5 minutes
Method:
Put the Greek yogurt in a bowl.
Add the berries on top.
Sprinkle chia seeds if using.
Add honey for extra sweetness if you want.
Mix everything together and enjoy!
2. Chia Seed Pudding: 4 to 9 grams of carbs per 100 gm
Chia seed pudding is low in carbs and high in fiber and protein. When soaked in milk, it forms a pudding-like texture that’s both filling and healthy. Chia seed pudding is a healthy dessert option without eggs.
Recipe for Chia Seed Pudding
Ingredients:
3 tablespoons of chia seeds
1 cup of unsweetened almond milk
1 teaspoon of vanilla extract
Fresh berries or nuts for topping
Time to Make: 5 minutes preparation, overnight refrigeration.
Method:
Mix chia seeds, almond milk, and vanilla extract in a bowl or jar.
Stir well to combine.
Cover and refrigerate overnight.
In the morning, stir and top with fresh berries or nuts.
3. Smoked Salmon Roll-Ups: 1 gram of carbs per 100 gm
Smoked salmon roll-ups are very low in carbs and high in protein, and when paired with cream cheese, they make a delicious and filling breakfast option for all age groups.
Recipe for Smoked Salmon Roll-Ups
Ingredients:
100 grams of smoked salmon slices
50 grams of cream cheese
Fresh dill or chives for garnish
Time to Make: 10 minutes
Method:
Lay out the smoked salmon slices on a plate.
Spread a thin layer of cream cheese on each slice.
Roll up the salmon slices.
Garnish with fresh dill or chives.
4. Cottage Cheese Bowl: 8 to 14 grams of carbs per 100 gm
Cottage cheese is high in protein and low in carbs, and adding vegetables and seeds makes it more nutritious while keeping the carbs low. This bowl option is a complete meal for those who want it light and healthy for their gut.
Recipe for Cottage Cheese Bowl
Ingredients:
200 grams of cottage cheese
1 tablespoon of flaxseeds
1/2 sliced cucumber and cherry tomatoes
Salt and pepper to taste
Time to Make: 5 minutes
Method:
Put the cottage cheese in a bowl.
Top with flaxseeds, cucumber, and cherry tomatoes.
Season with salt and pepper.
Mix and enjoy!
5. Avocado and Berry Smoothie: 14 to 29 grams of carbs per 100 gm
Avocado and berry smoothie provides healthy fats and protein, while berries add flavor and fiber, almond milk and protein powder help keep the carb count low while boosting protein. For gym enthusiasts, these are great morning drinks for weight loss and breakfast options to go for.
Recipe for Avocado and Berry Smoothie
Ingredients:
1/2 avocado
1/2 cup of mixed berries
1 cup of unsweetened almond milk
1 tablespoon of protein powder (optional)
Time to Make: 5 minutes
Method:
Add the avocado to a blender.
Add the berries, almond milk, and protein powder if using.
Blend until smooth.
Pour into a glass and enjoy!
6. Keto Pancakes: 6 grams of carbs per 100 grams
Keto pancakes use almond and coconut flour instead of regular flour, cutting down on carbs while providing good protein and healthy fats. While eggs are usually the main ingredient in pancakes, this keto pancake recipe does not involve any eggs.
Recipe for Keto Pancakes
Ingredients:
1/2 cup almond flour
1/2 cup coconut flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup unsweetened almond milk
1 teaspoon vanilla extract
1 tablespoon melted butter or coconut oil
Time to Make: 15 minutes
Method:
Mix almond flour, coconut flour, baking powder, and salt in a bowl.
Add almond milk, vanilla extract, and melted butter or coconut oil.
Stir until well combined.
Heat a non-stick pan over medium heat.
Pour small amounts of batter onto the pan to form pancakes.
Cook for 2-3 minutes on each side until golden brown.
Serve with low-carb syrup or fresh berries.
Indian Low carb breakfast ideas
A survey conducted on India’s Low-Carb Breakfast in four metro cities found that Tamil Nadu has the best breakfast in the country. Chennai’s traditional breakfast, the idli-sambhar bowl, is light for the gut and the most nutritious morning meal compared to those in other metro cities. Here are some easy-to-make and delicious Indian breakfast options that are perfect for a healthy start to our day, and they are eggless.
1. Vegetable Upma
Vegetable Upma is a light, healthy, instant breakfast option with low-carb and lots of veggies to make it wholesome.
1/2 tsp mustard seeds, urad dal, and a few curry leaves
2 tsp oil
Salt to taste
Time to Cook: 20 minutes
Method:
Roast the semolina in a pan.
Heat the oil in a wok and saute onions, green chillies, and veggies in oil.
Add semolina and water, then cook until it thickens.
Serve hot with chutney or yogurt.
2. Paneer Bhurji
Paneer bhurji is an inspirational dish made from scrambled eggs due to its similar texture, preparation style, and species and veggies. It’s a great source of protein and carbohydrates.
Carbohydrates: 2 grams per 100 gm
Recipe:
Ingredients:
250 gram Paneer (cottage cheese)
1 finely chopped onion, tomato, and green chillies
Spices (turmeric powder, red chilli powder, garam masala)
2-3 tsp oil
Fresh coriander leaves
Time to Cook: 15 minutes
Method:
Heat the oil in a pan and saute onions, tomatoes, and spices in oil.
Add crumbled/grated paneer and cook until heated through.
Garnish with coriander leaves and serve hot.
3. Moong Dal Chilla
Moong daal chilla is a gluten free options for all the health consious people which is loaded with a protien, fiber and nutrients.
Carbohydrates: 16 grams per 100 gm
Recipe:
Ingredients:
1 cup moong dal (split green gram)
1 finely chopped onion, tomato, and green chillies
Fresh coriander leaves
Cumin seeds
1 tsp oil
Salt to taste
Time to Cook: 20 minutes
Method:
Grind soaked moong dal into a batter and mix in chopped veggies.
Cook like pancakes on a greased pan until golden brown.
Serve with chutney or yogurt.
4. Keto Uttapam
Uttapam is similar to dosa, but it is thicker and served with various vegetable toppings. Keto uttapam is among the easiest to make and eat for breakfast, snacks, or even dinner.
Carbohydrates: 22 grams per 100 gm
Recipe:
Ingredients:
2 cups of almond flour
1 cup of yogurt
1/2 tsp Baking powder
Finely chopped veggies
2 tsp oil
Time to Cook: 15 minutes
Method:
Mix almond flour, yogurt, and baking powder to make a batter.
Spread on a pan, top with veggies, and cook until golden brown.
Serve with keto-friendly sauces.
5. Masala Omelette
Masala omelettes are a popular breakfast option in Indian homes, and all mothers love them because they are easy to make and healthy.
Carbohydrates: 1.1 grams per 100 gm
Recipe:
Ingredients:
2 Eggs
1 finely chopped onion, tomato, and green chillies
1 tsp oil or melted butter
Spices (salt, pepper, chaat masala)
Time to Cook: 10 minutes
Method:
Beat eggs and mix in chopped veggies and spices.
Cook in a pan until set and golden brown.
Serve hot with a side of salad.
6. Cauliflower Paratha
Parathas are a staple diet in northern India, and cauliflower paratha is loved by many people as a weekend breakfast option.
Carbohydrates: 5 grams per 100 gm
Recipe:
Ingredients:
1/2 grated cauliflower
1 cup of almond flour
Fresh coriander leaves
Spices (turmeric powder, cumin powder)
2 tsp oil
Time to Cook: 20 minutes
Method:
Mix mashed cauliflower with almond flour and spices to make dough.
Roll out into flat discs and cook on a pan until golden brown.
Serve with yogurt or keto-friendly chutney.
12 Delicious Low Carb Breakfast Recipes
1. English Chaat
Looking for a low-carb Indian breakfast? Chaat is a savoury snack that is really prevalent in India. There are different variations of it, some involve veggies, fruits, light namkeen as well. English chaat is one of those variations that are not only delicious but also really healthy. It has various vegetables, spices, and nuts in it which offer a lot of health benefits. This recipe makes for a great low-carb breakfast. Making this recipe is really easy as well and this is how you can make it.
Steps to Make English Chaat
Here is how you can make this low breakfast recipe
Cut 50g bell peppers, 5 mushrooms, 50g green beans, and 50g broccoli/ cauliflower.
Then, add 20g butter in a non-stick pan along with the chopped vegetables.
To this, add 10 almonds and 5 walnuts to the pan and sauté for 5 mins.4
Now, add paneer cubes ( 100 g ) and sauté for 2 mins.5.
Clasp 1/2 lime, sprinkle salt and chat masala.
Nutritional Value in English Chaat
It is really important to know the nutritional information of the food you eat so you can form healthy eating habits. The nutritional information of English Chaat is given below.
English Chaat
Serving size
1 serving
Calories
426
Fat
36g
Carbs
2.5g
Protein
23g
2. Keto Poha
This is one of the best low carb breakfast recipes that is both filling and nutritious. It is made with flattened rice (poha) and is cooked with various vegetables, such as cauliflower which has tons of fibre in it. This low-carb breakfast also contains spices like turmeric, which has antibacterial and anti-inflammatory properties. It is really easy to cook as well. Here is how you can make this low-carb Indian breakfast.
Steps To Make Keto Poha
Given below are the steps to make keto poha at home
First, boil 200g cauliflower for 5 mins and then pulse it in the food processor till you get a rice-like consistency.2.
Now, in a pan heat 2 tbsp olive oil/ 2 tbsp of ghee.3.
To this, add the mustard seeds, 7-10 curry leaves, 30g of onions, salt, turmeric, 4-5 peanuts, and 1 green chilli, and cook for 2 mins.4.
Now add in the cauliflower rice, add 1/4 cup water, and cover and cook till it is soft.5.
Decorate and serve with coriander and a squeeze of lime juice.
Nutritional Value in Keto Poha
The nutritional value of keto poha has been given below.
This cucumber salad is a great low-carb breakfast for everyone. It has the goodness of cucumber in it, which is really good for health as it contains good amounts of fiber and antioxidants. Cucumber does a real job of hydrating the body as well. This low-carb breakfast is a great way to start your day, and the good part is that it is really easy to make as well.
How To Make Cucumber Salad
1. Cut the cucumber ( 70 g ) in half into thick slices and place in a large bowl.
2. Now add 2-3 garlic cloves, 1 tbsp olive oil, vinegar (1/2 teaspoon), 1 tsp pepper, 3 g coriander, and 70g broccoli; mix well and leave to marinate for 2 hours.
3. Spatter over the sesame seeds ( 5 g ) and enjoy.
Nutritional Value in Cucumber Salad
It is really important to know the nutritional value of the food you eat so you can form healthy eating habits. Below is the nutritional info for cucumber salad.
Cucumber Salad
Serving size
1 serving
Calories
166
Fat
15g
Carbs
4g
Protein
0.5g
4. Keto Oatmeal
You may have a bowl of oatmeal in the morning but have you ever tried keto oatmeal? This is a high-protein breakfast for weight loss. It is filled with nutrients such as fiber, vitamin E, a good amount of protein, calcium, and magnesium. If you are trying to build some muscle then the good amounts of protein in this recipe can really help.
Steps To Make Keto Oatmeal
Making this high-protein breakfast for weight loss is really easy.
1. In a bowl, add 1 cup ( 240 ml ) of unsweetened almond milk and 60 g of hemp seeds, 30 g of flax seeds, 30 g of chia seeds, and 30 g of chopped almonds/pecan nuts.
2. Now add 2 drops of vanilla essence, 1/2 tsp unsweetened cocoa powder (optional), and erythritol. You can also add cinnamon powder and erythritol/ keto-friendly sweetener or 3-4 berries.
3. Dig your oatmeal!
Nutritional Value in Keto Oatmeal
It is really important to know the nutritional value of the food you are eating so you can make healthy eating habits.
Keto Oatmeal
Serving size
1 serving
Calories
533
Fat
45g
Carbs
4g
Protein
28g
5. Vegetable Bhurji
This is one of the best keto breakfast recipes out there. The fact that this recipe is filled with fiber due to all the veggies in it makes it a good enough reason to add it to your diet. This recipe also contains eggs, which we all know are a great source of protein and omega-3 fatty acids. You can add this low-carb Indian breakfast to your diet.
Steps To Make Vegetable Bhurji
Making this low-carb Indian breakfast is really easy, and here’s how you can do it.
1. First, heat 1tbsp ghee/ butter in a pan, add 1/2 chopped onion, ½ chopped tomato, 1 chopped green chili, 1 tsp turmeric, pink Himalayan salt, pepper, pav bhaji masala (optional), 30 g capsicum, 30 g broccoli, and cook for 3-5 mins.
2. Till the time, your onions become translucent or add any other vegetable of your choice.
3. Now, add 2 eggs, and whisk them thoroughly until cooked.
For some, it is a comfort food but for some, it can help them to lose weight. This low-carb breakfast is great if you’re planning to lose weight or just be healthy in general. The vegetable in this recipe is home to various essential vitamins and minerals that are required by the body to function well. The good part about this low-carb breakfast is that it is really easy to make as well.
Steps To Make Vegetable Hash
Making vegetable hash is easy and does not require much time. Here is how to make it.
1. Gently spray a pan and heat a 2 tbsp tablespoon of olive oil/ butter/ ghee on medium heat. Affix vegetables ( 30 g capsicum, 50 g mushroom, 35 g broccoli, 33 g diced tomatoes, 30 g beans ) to the pan.
2. Sprinkle with pink Himalayan salt and 1 tsp pepper. Roast the vegetables for about five minutes until slightly tender. Transfer the vegetables to plates.
3. Froth the pan with cooking spray again. Join 2 eggs, sprinkle with Himalayan salt and pepper, and cook. Discard the egg and place it on top of the vegetables.
4. The dish is ready to be served.
Nutritional Value in Vegetable Hash
Vegetable Hash
Serving size
1 serving
Calories
447
Fat
43g
Carbs
3g
Protein
12g
7. Spinach Omelette
When it comes to vegetables that are really nutrient-dense, spinach is one of them. It is filled with vitamins and minerals such as Vitamin E and Magnesium, which are really good for the immune system. This low-carb breakfast is one of the best weight loss recipes because it has protein and fiber, which are essential for weight loss.
Steps To Make Spinach Omelette
1. First, chop 50 g of asparagus,¼ medium-sized onions, and ¼ small tomatoes and saute them in a pan for a few minutes on medium heat.
2. Now, add 90 g of spinach to the above pan and pink Himalayan salt to taste and cook until they wilt. Lift the ingredients from the pan.
3. Quickly beat 2 eggs and 1 tablespoon of cream together. Pour this mixture into the hot, greasy pan. Set the lid on top and cook for 1 minute.
4. Upon one side add 20g cheese and veggies, and then fold the omelet when firm.
5. Twist off the heat and put the lid on top. Allow the omelette to rest for a few minutes, and the ingredients will melt and blend.
Nutritional Value of Spinach Omelette
This low-carb breakfast has a lot to offer to the health and is low in calories as well.
Spinach Omelette
Serving size
1 serving
Calories
365
Fat
27g
Carbs
3g
Protein
11g
8. Paneer Salad
Paneer is one of the many dairy products that have good amounts of protein in it. Protein, as we all know, is really essential for building and maintaining muscle mass in the body. Pair paneer with some veggies and spices, and you have an amazing high-protein breakfast for weight loss. You can have this at any time of the day and it isn’t a hassle to make as well.
Steps To Make Paneer Salad
Making this low-carb breakfast is really easy, and here is how you can do it.
1. First, add 100g chopped lettuce, cabbage, iceberg, and romaine in a shredder or processor, 20g sliced capsicum, 10g tomatoes, 10g onions, 10g olives, and 20g mushrooms.
2. To this, add pink Himalayan salt and pepper to taste. You can incorporate the dressing of your choice (e.g., Coriander dip, ranch SF, homemade tomato sauce, SF mayo, SF mustard). Add paneer chunks (100 g ), sprinkle chat masala, and mix well. Your salad is ready!
Nutritional Value in Paneer Salad
It is really important to know the nutritional value of the food you are eating so you can form healthy eating habits.
Now who does not love eggs in the morning? it is really easy to make and offers good amounts of protein to the body as well. Also, let’s not forget it does not put a hole in our pockets as well. If you are looking for low-carb breakfast recipes, then look no further than egg rolls. These really easy to make, offer many nutrients, and can be consumed at any time of the day. Make sure to not fry the egg rolls in this recipe.
Steps To Make Egg Roll
Making this Low-carb breakfast is really easy as well.
1. Add 1 tbsp oil, sliced 1⁄2 onion, 40 g shredded capsicum and 35 g shredded tomato, pink Himalayan salt, ½ tsp red chilli powder, and ¼ tsp turmeric powder to a pan and toss the mixture well.
2. Add the beaten egg mixture ( 2 Eggs ), scramble it, and cook for a few minutes. Finally, add some freshly chopped coriander leaves.
3. Use 25 g almond flour to make a chapatti in a heated pan.
4. Keep the stuffing at one end of the roti and roll it to make an egg roll.
This tangy and tasty low-carb breakfast is a great way to satisfy your taste buds while still being healthy. It is made with traditional Indian spices, which give it an achari flavor. Paneer offers good amounts of protein and various other vitamins and minerals. If you are on a weight loss journey, then this is a high-protein breakfast for weight loss.
Steps To Make Achari Paneer
Making this low-carb breakfast does not require much effort.
1. Flame 1 tbsp ghee/butter in a non-stick pan and add the 1 -2 dried red chilies, 2-3 g chopped garlic, and after half a minute, counts the 1-2 g chopped ginger. Roast till they turn golden.
2. Now add 100 g diced paneer cubes to the pan and add the pink Himalayan salt and cook on high heat till the paneer turns a little golden. Then add ½ tsp red chili powder, ¼ tsp black pepper, 5 ml lemon juice, and 1-2 stevia drops.
3. Continue stirring and cooking on high heat. Turn off the heat and garnish with coriander.
Pav Bhaji is loved by a lot of people as it is a go-to snack for them. However, it is made with a lot of oil and refined flour which makes it really unhealthy. This pav bhaji recipe is a great low carb breakfast that can be enjoyed guilt-free. It contains various veggies that have vitamins and minerals in them, and it also contains spices like turmeric, which are anti-inflammatory in nature.
Steps To Make Keto Pav Bhaji
You can make keto pav bhaji by following the steps given below.
1. First, cook 100 g cauliflower in a pot for 5-7 minutes, remove excess water and mash it properly.
2. Then add 2 tablespoons of butter/ ghee, the 30 g diced tomatoes, 35 g green capsicum, and 1 tsp of Himalayan salt. Combine everything in a pot for 2 minutes. Combine half a cup of water and mix well before covering the pot and boiling for 10 minutes. Now add 1 tsp chilli powder, 1⁄4 tsp of turmeric, 1 tsp pav bhaji masala, and 2 tbsp of finely chopped coriander.
3. Beat everything and sauté for 1 minute. Mix all the ingredients well and add 1⁄2 cup water to adjust the consistency. Cook and mash the mixture for 5 minutes.
4. Toil alongside keto buns toasted in butter.
Nutritional Value in Keto Pav Bhaji
The nutritional value for this low carb breakfast has been mentioned below.
Upma is a widely enjoyed recipe in India, especially in the southern parts. This keto-upma recipe is a great low-carb breakfast that is both nutritious and delicious. It’s also easy to make.
Steps To Make Keto Upma
1. Beat 200g cauliflower in a food processor to get a rice-like consistency.
2. Now, in a pan, add 2 tbsp ghee, 1 tbsp mustard seeds, 1 tbsp cumin seeds, 40g onions, 10 curry leaves, 5g grated ginger, 1 green chilli (de-seeded), and cauliflower. Then add 1 tsp garam masala, 1 tsp chaat masala, and pink Himalayan salt to taste.
3. Now, add 1.5 cups of water, cover with a lid, and cook until the water dries and the cauliflower rice is soft.
4. Embellish with coriander and serve!
Nutritional Value in Keto Upma
It is really essential to know the nutritional value of the food you are eating so you can make smart eating choices.
The number of carbs you should eat at breakfast depends on your individual carbohydrate needs and goals. Some people may benefit from a higher-carb breakfast, while others may do better with a lower-carb breakfast.
Here are a few factors that can influence your carb needs:
Age, gender, weight, and activity level: These can all affect your energy needs and how your body uses carbs.
Health goals: If you’re trying to lose weight, you may need to eat fewer carbs. If you’re an athlete or have an active job, you may need to eat more carbs to fuel your workouts and activities.
Personal preference: Some people prefer to eat more carbs at breakfast, while others prefer a lower-carb meal.
In general, it’s a good idea to choose whole, minimally processed carbs that are high in fiber, such as vegetables, whole grains, and legumes, for your keto breakfast recipes. These types of carbs can help keep you feeling full and satisfied and provide important nutrients.
Benefits of eating High Protein, Low carb Breakfast
Starting your day with a breakfast that is high in protein and low in carbs can bring a bunch of good and considerable amounts to the table like keeping you feeling full, helping your body manage blood sugar and making it easier to control your weight; plus it can even help you fight off those annoying cravings, give your metabolism a little boost and keep your energy levels steady all day long. On top of all that, it also helps in keeping your insulin levels steady, helping your muscles stay strong and even giving your brain a little extra cognitive power so that you’re ready to tackle whatever the day throws at you.
1. Improved Weight Management
Starting your day with a breakfast that is high in protein and low in carbs can help you feel full for longer, meaning you are less likely to eat unhealthy foods later. Plus, this makes it easier to manage your weight because you are consuming fewer calories, and studies highlight that protein contributes to weight loss by reducing overall calorie intake. Zero calorie foods help in weight management and benefit healthy eating habits.
2. Stabilized Blood Sugar Levels
Choosing breakfast foods that are high in protein and low in carbs, such as eggs or Greek yogurt, can keep your blood sugar levels steady throughout the morning. As a result, you won’t experience low energy, which leads to eating sugary snacks. Balancing protein and carbs in your diet to manage blood sugar levels effectively is important, and constantly searching for Which sugar is good for health again is crucial to stabilize blood sugar levels in your body,
3. Increased Muscle Mass
When you have a breakfast that is rich in protein, it provides your muscles with the nutrients they need to grow and repair, especially if you are an active person. Recently, some studies have shown that high protein is required during intense training for muscle building.
4. Enhanced Metabolism
Your body burns more calories when it digests protein compared to carbs or fats so having a breakfast that’s high in protein can give your metabolism a boost, helping you burn more calories throughout the day. How to lose 7 kg in a monthwill depend on how many calories you burn through your enhanced metabolism.
5. Better Appetite Control
Eating foods that are high in protein can make you feel fuller for longer, reducing the possibility of overeating and this can help you stick to healthy eating habits and avoid munching. High-protein diets increase the feelings of fullness which leads to weight loss.
6. Improved Cognitive Function
Low calorie foods that are protein-rich are important for your brain, too, and when you have a breakfast that’s high in protein, it provides your brain with the energy it needs to stay focused and alert throughout the day.
7. Support for Overall Health
A breakfast balanced with protein and healthy carbs can support your overall health and well-being. Plus, protein is essential for many important bodily functions, such as maintaining a strong immune system and repairing tissues.
Expert Review on 12 delicious low carb breakfast recipes
Dr Paridhi Kohli is a nutritionist who explains the benefits of a high-protein, low-carb breakfast. This type of breakfast helps with weight management by keeping you full longer, lowering calorie intake, keeping your blood sugar constant, and preventing low energy and cravings. Protein supports muscle growth, boosts your metabolism to burn more calories, and helps control your appetite. Additionally, protein is good for your brain, keeps you alert, and supports overall health by helping your immune system and repairing tissues.
“Effects of substituting eggs for high-carbohydrate breakfast foods on the cardiometabolic risk-factor profile in adults at risk for type 2 diabetes mellitus.” 2020. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7214271/.
Hard-boiled eggs, Greek yogurt with berries, keto pancakes, an egg omelette, scrambled eggs, and avocado and berry smoothies are low-carb breakfast foods that one can eat for breakfast.
2. Are oats low-carb?
Oatmeal is high in carbohydrates, so it doesn’t work well for a low-carb, high-fat diet like ketosis. However, you can try chia seeds, flaxseed hemp hearts, or almonds instead. These are great alternatives that you can add to porridge or mix with other foods.
3. Which is the best breakfast for weight loss?
The best breakfast foods include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli. If you try high-protein breakfasts, play around with food combinations on your calorie tracker.
4. What is a good morning carb?
Whole wheat bread toast, an Oatmeal bowl, Vegetables (try making an omelette or scramble), and Beans (add black beans to breakfast tacos) are among the best good morning carbs that digest slowly, make you feel full for a longer time, and don’t raise blood sugar levels in our bodies.
5. Should I skip carbs for breakfast?
A low-carb breakfast may increase your metabolism, and according to a 2018 study from Harvard Medical School, compared to people eating diets loaded with carbohydrates, those sticking to low-carb plans significantly increased their daily calorie burn.
