our everyday life

What Can I Eat for Breakfast That's High in Protein & Low in Carbs?

by Ann Jones

Dieters watching their carbohydrate intake can get a head start on the day with a high-protein, low-carb breakfast. If the standard eggs and bacon are getting a bit old and you find yourself longing for baked goods, never fear: you don't have to give up everything that tastes good to go low-carb, you just have to adapt your cooking skills.

Egg-Based Breakfasts

Eggs are high in protein and a healthy way to start the day, provided you cut back on the yolks. Egg-white omelets stuffed with veggies such as onions, peppers and mushrooms taste delicious with pork, turkey or heart-healthy soy bacon. Poached, scrambled, hard-boiled or fried eggs provide variations on a theme. Make these egg dishes more kid-friendly by mixing in some ranch-flavored dry mix -- it will save you from having to prepare two different breakfasts. You can also sneak in a serving of eggs by adding them to baked oatmeal; sprinkle a slice with vanilla protein powder and drizzle with raw honey, molasses or barley malt for sweetness without white sugar.

Low-Carb Muffins

Experiment with high-protein flours such as those made from quinoa, mesquite or lentils to create low-carb baked goods. Moist muffin recipes often translate well to high-protein flour substitutions. Moisten your muffins with shredded carrots, shredded apples or pears, and chopped dried cranberries for a serving of fruits and veggies. Add walnut chunks for additional protein and healthy fats. A smear of non-dairy cream cheese made with tofu replaces butter and adds protein without spiking your cholesterol.

Breakfast Pizza

Breakfast pizzas can be a low-carb treat for the whole family. Make pizza dough with whole-grain flour, stretch it thin, and top it with low-fat mozzarella cheese and lean meat for a high-protein, low-carb breakfast alternative. Veggie sausage, available in the frozen section of your grocery store, adds soy protein and flavor to your breakfast pizza without breaking the caloric bank. Add plenty of sliced veggies, such as tomatoes, eggplant and olives, for added vitamins and fiber. You can also use low-carb English muffins or whole-grain tortillas in place of the pizza crust. Give your pizza some extra moisture and flavor by spreading a thin layer of creamy dressing on the crust before adding the toppings.

Nuts and Nut Butters

Nuts and nut butters are high in protein, low in carbs, and can be added to your breakfast in numerous ways. Mix a spoonful of almond butter or a handful of chopped walnuts into oatmeal or quinoa; the healthy fats replace butter and add a rich, hearty flavor. Top low-carb pancakes with melted smooth peanut butter and raw honey instead of carb-laden syrup. For a quick breakfast on the go, add equal parts of your favorite mixed nuts and dried fruit to a plastic sandwich bag. Shake it up and enjoy the sweet-and-salty taste on your morning commute.

About the Author

Ann Jones has been writing since 1998. Her short stories have been published in several anthologies. Her journalistic work can be found in major magazines and newspapers. She has a Master of Fine Arts in creative writing.

Photo Credits

  • Thinkstock/Comstock/Getty Images