10 Low Carb Breakfast Ideas

lowcarb breakfast

If you are trying to follow a low carb diet, you know all too well that breakfast can be challenging! Cereal, bagels, muffins, pancakes are loaded with carbs. And you are sick of eggs!  Finding a low carb breakfast that isn’t BORING can be challenging to say the least. But it doesn’t have to be that way. Check out this guest post by nutrition student Shonali Soans for some low carb breakfast ideas. Now keep in mind not everyone needs to follow a low carb way of eating. Low glycemic, unprocessed carbs like steel cut oatmeal, berries and quinoa are excellent sources of nutrients and fiber. But I do have many patients who prefer to eat a diet that is lower in carbs … so this post is for you!


10 Low Carb Breakfast Ideas


breakfast egg muffins1.Egg Muffins 

These quick and easy bad boys are packed with nutrition and great grab and go option for busy mornings. They are also very versatile, feel free to get creative, add some of your favorite vegetables, or make healthy swaps to some of the ingredients below.

Egg Breakfast Muffins from Delicious Meets Healthy
Calories:: 137, Fat: 9.7, gm Carbs: 2.5 gm, Fiber: 0.6 gm, Protein: 9.9 gm


2. Pancakes  

Just because you’re watching your carbs, doesn’t mean you can’t enjoy a deliciously sweet but healthy breakfast. These pancakes are wholesome, gluten free, low carb and delicious. A great way to satisfy that sweet tooth.paleo pancakes

Easy Paleo Banana Pancakes from Delicious Meets Healthy
Calories: 275, Fat: 18.1 gm,  Carbs: 20.6 gm, Fiber: 5.1 gm, Protein: 11.4 gm  (see pic)

Paleo Pancakes from Ditch the Carbs
These are less grams per pancake in this one, but it could be because the pancake size is smaller
Calories: 275, Fat: 18.1 gm,  Carbs: 20.6 gm, Fiber: 5.1 gm, Protein: 11.4 gm

3. Hash browns 

cauliflower hash brownsDo you love your eggs with a side a hash browns? These cauliflower hash browns are a fantastic lower carb, higher fiber and more nutritious option

Cauliflower Hash Browns from Wholesomeyu
Calories: 88,   Fat: 3 gm,  Carbs: 11 gm,  Fiber: 5 gm,  Protein: 6 gm


4. Chia pudding

Dessert for breakfast? Yes please. Not only is this delicious and decadent, chia seeds are a great source of fiber, omega 3’s, iron and calcium. It’s a win-win!

Basic Chia Seed Pudding from Eating Bird Food
Calories: 223, Fat: 12gm, Carbs: 18gm, Fiber: 17gm, Protein: 10gm


5. Smoothies

How do you pack in a variety of nutrient dense foods in one meal, especially when you’re rushing out in the morning? You blend it into a rich creamy smoothie. Healthy fats, vegetables and fiber makes this recipe and its variations a doozy.

 My Cauliflower Zucchini Smoothie, 3 Ways  from In My Bowl
Calories: 132, Fat: 6g, Carbs: 21gm, Fiber: 7gm, Protein: 3gm  (Shonali’s calculation)


6. Buckwheat breakfast bowl

Buckwheat is one of my all-time favorite grains. It’s technically not a grain, nor has anything to do with wheat. It’s in fact a seed that comes from a plant related to the rhubarb family. Its rich in complex carbohydrates, low glycemic, high in fiber and protein. It’s naturally gluten free and packed with antioxidants and nutrients. I love making buckwheat groat breakfast bowls and topping it off with a few berries, nuts and coconut flakes. It’s easy to come up with a number of different variations, here’s one.

Overnight Coconut Buckwheat Porridge by Fool Proof Living
Calories: 382, Fat: 29.2gm Carbs: 28.2gm, Fiber: 6.2gm, Protein: 7.4gm

7. Muesli

Most mueslis out there are packed with high glycemic/ sugar coated dried fruits, and sugar or honey coated oats. All those carbs add up. Try putting some nuts and seeds together to make your own muesli and avoid using any sweeteners. Sprinkle some on top of your chia pudding, smoothie bowl , buddha bowl or yogurt.

Muesli Low Carb Cereal from Low Carbyum
Calories: 200, Fat 17.8 gm, Carbs 6.1 gm, Fiber 3.3 gm, Protein 6.9 gm


8. Porridge


Yet another breakfast favorite that’s usually all carbs. But don’t fret; there are some delicious low carb recipes out there using coconut flour or almond flour. Just remember to watch the toppings. If you’re eating with a serving of fruit, try to avoid the sweetener.

My-Favorite-Noatmeal-aka-Low-Carb-Oat-Free-Porridge-3 from Healthy Sweet Eats
Calories: 324, Fat: 29 gm, Carbs 14 gm, Fiber: 12 gm, Protein: 15 gm


9. Crepes

Crepes don’t have to be made with refined white flour. Buckwheat is commonly used to make them and so is

almond or coconut flour. Try these delicious recipes. Bon Appetit!


Healthy Buckwheat Crepes (Gluten Free, Dairy Free) from Sprouted Routes
For 1 crepe: Calories: 165, Fat: 9gm, Carbs: 17gm, Fiber: 2.2gm, Protein: 5gm

3 Ingredient Low Carb Crepes from Sugar Free Londoner
Calories: 103.7, Fat 6.6 gm, Carbs 3.5 gm, Fiber 2.3 gm, Protein 7.3 gm

10. Bread

Low carb bread? Yes, you read it right. If you love a quick and easy eggs on toast or avocado on toast but you’re afraid of the toast- zucchini bread to the rescue! It’s low carb and you add some bonus vegetables to your day.

Grain Free Zucchini Bread by Nourish Everyday
Nutrition not available



I’d like to thank Shonali Soans for this excellent blog post. Stay tuned for more of her posts!

Shonali is an international MS student and dietetic intern at Brooklyn College School of Health and Nutrition Science. She is an aspiring functional/integrative RDN with experience working in various environments, from impoverished communities in urban India to a nutrition clinic at Brooklyn College. Her own
diagnosis of PCOS planted her growing passion in the field, particularly in endocrine health, GI health, diabetes, cancer and sustainable agriculture as nutrition begins from the soil.

*Shonali used SuperTracker by USDA to calculate the nutrition info that was not available from certain recipes


What are your favorite healthy low carb breakfasts?



I especially love problem-solving, whether it’s helping women defeat issues plaguing them for years, helping a busy executive find practical ways to get heart healthy, or providing tips to help you reverse diabetes. That’s why I’m on a constant quest to expand my knowledge by staying on top of the latest research.

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  1. Redz on August 8, 2019 at 2:01 am

    Nice content! Love the recipes and will absolutely try these someday. Thanks for sharing!

    • Martha Mckittrick RD on August 8, 2019 at 9:44 am

      thanks! Let me know how they are 🙂

  2. fitoru fitness on February 19, 2020 at 1:35 am

    This list is amazing! Pinning and bookmarking for later and will definitely be sharing with my nutrition friends who are limiting carbs. Thank you!

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