Breakfast is one of the most important meals of the whole day. It is more than just a meal — it’s a way of life. A well-rounded breakfast is one that packs in all the right nutrients — protein and fiber for satiety, and complex carbohydrates for energy.
Unfortunately, a lot of recipes tend to go heavy on the simple carbs, while neglecting to fill those protein and fiber quotas — pancakes, waffles, and donuts are just a few of these culprits.
If you want to avoid accidentally eating too many carbs for breakfast, or are simply interested in cutting down on carbs in general, these 8 recipes are some that you should definitely have on hand. They’re tasty and easy to make, and they’ve got all the nutrients you need, without a ton of carbs.
1. Hash Brown Egg Cups from Cafe Delites
Cauliflower is the secret ingredient behind these low-carb egg cups. The fibrous veggie gets a crust-like texture from a quick pop in the oven. Eggs also provide that hit of protein.Get the recipe here.
Per One Egg Cup: 88 calories; 2 grams carbs
2. Ricotta Avocado Toast With Poached Egg from Joyful Healthy Eats
Opting for open-face sandwiches is a great carb-cutting trick. This avocado-ricotta toast packs all the flavor of any good breakfast sandwich, but by eliminating that other slice of bread, you’re slicing a number of carbs in half. Avocado provides a healthy amount of fiber and fat, and a poached egg delivers the protein punch.Get the recipe here.
Per One Serving: 269 calories; 17 grams carbs
3. Peanut Butter And Jelly Chia Pudding from Minimalist Baker
Chia pudding is like a magic trick—simply mix all your ingredients together the night before, and in the morning it’s ready to eat. You’ll often see these overnight pudding recipes made with oats. This version cuts back on carbs by opting to exclusively use chia seeds, which are high in protein and fiber.Get the recipe here.
Per One Serving: 211 calories; 19 grams carbs
4. Kale Veggie Mini Frittata from Two Purple Figs
Frittatas are always a great low-carb, high-protein breakfast option, if you have the time to make one. Thankfully, that eggy baked dish doesn’t always have to be so theatrical. Instead of slaving over a hot stove, you can make these mini frittatas by simply tossing them in a muffin tin and popping them in the oven.Get the recipe here.
Per One Serving: 157 calories; 9 grams carbohydrates
5. Open-Face Omelet With Feta from SkinnyTaste
Love open-face toast? Then prepare to meet the open-face omelet. Like a frittata, it’s easy to pack with lots of veggies, but it’s much easier to make. Simply grill a plain omelet (seasoned to taste, natch), slide it onto a plate, and top it with whatever other ingredients you like. This recipe gets topped with leafy greens and goat cheese—another good source of protein. Get the recipe here.
Per One Serving: 183 calories; 5 grams carbs
6. 4-Ingredient Seaside Paleo Breakfast Salad from Eating Bird Food
Salad for breakfast may sound weird, but it’s actually a tasty and easy way to sneak a bunch of veggies into your morning meal. This recipe comes together in just 15 minutes, requires only four ingredients (canned sardines, arugula, artichokes, and eggs), and has 21 grams of protein. Get the recipe here.
Per One Serving: 237 calories; 4 grams carbs
7. Coconut Lemon Chia Seed Muffins from The Iron You
These muffins keep the carb count low with the help of coconut flour, which has only 17 grams of carbs per 1 ounce compared to the 21 grams of carbs per 1 ounce of wheat flour. High-protein favorites chia seeds and almond milk give these sweet treats a little nutritional oomph. Get the recipe here.
Per One Muffin: 92 calories; 3 grams carbs
8. Herbed Baked Eggs from Inquiring Chef
This dish is all about the protein (it is just eggs and cheese, after all). For a well-rounded breakfast try pairing it with a complex carb like whole wheat bread. Get the recipe here. http://inquiringchef.com/herbed-baked-eggs/
Per One Serving: 227 calories; 1 gram carbs