our everyday life

Low-Carb Breakfast Shakes

by Kat Black, studioD

Many low-carb breakfast ideas center on eggs and bacon or other breakfast meat. These breakfasts take time to prepare and are high in saturated fat. A healthier, more easily varied breakfast choice is the breakfast shake. You can use a different combination of ingredients every day. If you’re in a rush, just toss the shake in a thermos and enjoy it on the way to work.

Basic Protein Shakes

A basic protein shake consists simply of protein powder and water. Because you simply mix the ingredients together with a spoon, this shake is ideal if you have little time in the morning. Protein powder comes in several flavors, including vanilla, chocolate, banana and peanut butter. For an additional protein boost, mix your protein powder with milk. When made with water, these shakes have only 2 to 3 grams of carbs. With whole milk, the shake has an additional 13 grams of carbs.

Variations on Protein Powder Shakes

For a thicker shake, use yogurt in place of the water or milk. Get some added vitamins by adding a bit of fruit, either frozen or fresh. Fruit will increase the carb content of the shake. One cup of strawberries adds 12 grams of carbs but provides you with Vitamin C, potassium, manganese and dietary fiber. One cup of raspberries adds 15 grams of carbs. These delicious berries are good sources of dietary fiber, manganese and Vitamins C and K. If you add fruit, combine all of the ingredients in a blender.

Milk and Buttermilk Shakes

If you don’t want to use protein powder, you can make shakes using either milk or buttermilk. Combine the liquid plus some vanilla extract and berries in a blender. One serving will have approximately 30 grams of carbs, depending on the ingredients you use.

Don’t Forget the Fiber

Low-carb diets often don’t have much fiber. Including enough fiber in your low-carb diet can help prevent constipation and other digestion problems, as well as reduce your risk for cardiovascular problem and some cancers. Increase your fiber intake by including low carb, high fiber ingredients – such as berries, spinach, wheat bran, flax seed and psyllium powder –in your breakfast shakes.

About the Author

Kat Black is a professional writer currently completing her doctorate in musicology/ She has won several prestigious awards for her research, and has had extensive training in classical music and dance.