Satisfying, Low-Carb Breakfasts

 In Advice, Breakfast, Nutrition, Recipes, Uncategorized

One of the best things about waking up in the morning is looking forward to a delicious, hot breakfast. It’s important to eat something satisfying and protein filled so that you’re day is off to the right start. Eating within an hour or waking up will help kickstart your body’s metabolism, ensuring that you eat right and make the most of your calories throughout the day. Here are some easy, low-carb breakfasts we recommend to keep you on track.

Pre-Baked Egg and Bacon Wraps
Love eggs and bacon, but don’t have the time to fry ‘em up every morning during your busy week? Pre-make these cheesy egg and bacon wraps from Low Carb, So Simple for a grab-and-go weekday breakfast.

Egg and Bacon Wraps

Ingredients

3.5 oz = 100 g full-fat cream cheese without food additives

1/4 teaspoon dried organic thyme

6 hard-cooked organic extra large eggs

12 slices organic bacon

Instructions

Preheat the oven to 400 °F (200 °C).

Prepare first the cream cheese filling: Combine the cream cheese and thyme in a small bowl and mix with a spoon until well mixed. Cover and set aside.

Peel the eggs and cut them lengthwise with a sharp knife.

Remove carefully the yolks and save them for another purpose (see the tip in the end of the post).

Fill 6 egg white halves with the cream cheese filling. Cover with the remaining 6 egg white halves.

Take 2 bacon slices per filled egg and wrap the eggs tightly in the bacon slices.

Place the wrapped eggs on a shallow ceramic or glass baking dish and bake for 30 minutes.

Remove from the oven and serve.

Total net carbs per roll: 4.2 g
Total net protein per roll: 19 g

Avocado Frittata
This scrumptious breakfast treat is perfect for hosting, or just on a morning when you want to treat yourself. It’s a decadent dish that will keep you on track for low-carb eating – but you won’t feel like you’re missing anything. Here’s the recipe from Kalyn’s Kitchen:

Avocado Frittata

Ingredients

2 oz. crumbled Cotija Cheese

(or use Feta if you don’t want to buy Cotija cheese)

1/2 cup grated Mozarella

1/4 cup sliced green onion

8 eggs, beaten well

2 tsp. olive oil (more or less, depending on your pan)

1/2 tsp. Spike Seasoning

(or use any all-purpose seasoning that’s good on eggs)

fresh-ground black pepper to taste

1 large avocado, sliced lengthwise

Instructions

Crumble the Cotija cheese to get 2 ounces, and grate Mozzarella (or use pre-grated Mozzarella like I did.) Slice the green onion. Beat eggs until the whites and yolks are well combined.   Adjust the oven rack so it’s about 4-5 inches under the broiler and turn broiler on.

Heat the oil in a heavy ovenproof frying pan over medium-low heat. (Depending on the pan, you might need a little more oil.) When the pan feels hot when you hold your hand over it, add the eggs, season with Spike Seasoning and fresh-ground black pepper, and let eggs cook for about 2 minutes, just until they’re starting to look cooked on the edges.

Add the grated mozzarella and sliced green onion and cook about 5 minutes more, or until the eggs look like they’re cooked about halfway through. (Actual cooking time will depend on your pan and how hot the medium-low setting is on your stove. Turn to low if it seems like the eggs are cooking too quickly.) Slice the avocado while the eggs are cooking.

When eggs are cooked about halfway through, lay the avocado slices over and sprinkle with the Cotija cheese. Cover the pan with the lid and cook about 3 minutes more, or until the eggs look like they’re nearly cooked through and the Cotija is starting to melt. Remove lid, put the frittata under the broiler and cook about 2 minutes more, or the eggs are firm and cheese is melted and the top of the frittata is nicely browned. (Watch it carefully; it’s easy to get it too brown under the broiler!)

Serve hot.

Net carbs per serving: 2.9 g
Protein per serving: 20.9 g

Cinnamon “Rice” Breakfast Pudding
For that sweet, feel-good morning treat, cauliflower “rice” pudding helps make mornings easy to wake up to. Chia seeds add protein and fiber, plus an extra pudding texture to this delicious breakfast option. This recipe adjusted from Holistically Engineered serves three people.

Cinnamon Rice Pudding

Ingredients

2 cups cauli-rice (learn how to make cauli-rice here)

1 2/3 cup Mootopia milk

5 Tbsp Equal

1/2 tsp cinnamon

1/2 tsp vanilla extract

3 Tbsp chia seeds

Instructions

In a medium saucepan over medium heat, add the cauli-rice, coconut milk, and sweetener.

Cook for 8-10 minutes or until the cauli-rice is tender.

Off the heat, add the cinnamon and vanilla and stir to incorporate.

Next, add the chia seeds and stir to combine. Let sit for 5 minutes.

Stir one last time and serve warm.
Total net carbs per serving: 8.4 g

Total protein per serving: 18.2 g

Hopefully, these Be Well 365 breakfast recipes help to make your winter mornings warmer and brighter. Remember, it’s not about what you can’t eat, it’s about everything you can! Contact us for an appointment today, and see if Be Well 365 can help you reach your goals in 2017.

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