Sticking to a low-carb diet is hard. Not only is it a huge change in the eating habits for most people but on a strict very low carb diet I’ve had a headache for 3 days, my legs feel like lead when I try and do any kind of cardio exercise and I’m extremely irritable. For me, low-carb is my go-to diet plan when I’m trying to trim down for photoshoots and it’s just not sustainable but some people have no choice for medical reasons but it’s also becoming more and more of a mainstream diet that people turn to in order to lose weight – with the popularity of the Paleo diet soaring and in the past with the Atkin’s Diet.
Low carb, for me, is quite easy until I factor one meal in – breakfast. My usual breakfast consists of porridge or overnight oats, many other people choose other cereals or some kind of topped bread or similar item. But MOST traditional breakfast items all contain carbohydrates! Over the past year I have been experimenting with low carb recipes that are satisfying, good for you and fill you up until lunch. In this blog I will go over my top five low carb breakfast recipe ideas including 3 brand new recipes, that make low carb dieting achievable and yummy as well as healthy.
If you have any questions or would like a proper low-carb diet plan written for you to fulfil your needs, then drop me an email or purchase a personalised diet plan here … and I’ll be more than happy to help.
Ok, let’s get on with the low carb breakfast recipe ideas!
1.Bacon and Egg Breakfast Cups
Ok, I know, bacon isn’t really that healthy because of it’s high salt content but these little low carb bacon and egg cups make a great treat for a lazy weekend brunch… and there’s no added fat or salt to the recipe, in fact, it’s REALLY simple.
Pre heat an oven to 180 degrees centigrade. Line a muffin tin with muffin cases, these help make the clean up as easy as the cooking prep. In each muffin case, make a cup shape with one rasher of bacon (back bacon works best, avoid the excess fat of streaky bacon). Crack an egg into the centre of each bacon rasher cup and pop in the oven. Cook until the egg white is solid (approx. 20 minutes). Take out and leave to cool slightly before eating. Yes, it really is that simple!
2. Chocolate Chip Protein Cookie
I posted the recipe for these cookies a couple of months ago. They use vitafiber, a sugar and flour replacement, that makes a chewy cookie texture that is versatile and divine. It’s low carb, high protein and tastes just like a regular cookie! Check out the recipe here.
3. Mini Omelette Muffins
These low-carb mini omelette muffins are healthy, full of protein and perfect as a breakfast or to keep in the fridge as a handy, healthy snack. Eggs are a complete source of protein that helps build muscle and repair it after a workout, egg is also classed as a slow-release protein making it great for keeping you full until lunch.
To make these perfect mini omelettes we start again by pre-heating an oven to 180 degrees centigrade and lining a tray with muffin cases. Finely chop red pepper and mushroom and put into the bottom of each muffin case along with a sprinkle of tinned sweetcorn. Try not to add too much filling as the muffins will fall apart when cooked (around 1/3 filled is perfect for each case). Whisk together 1 egg per muffin case with a splash of milk and a sprinkle of salt and pepper. Pour into the cases and pop in the oven for around 10 minutes. Top each mini omelette with a small sprinkle of mature cheddar cheese and return to the oven to cook for a further 10-15 minutes or until the egg has set and the omelettes have puffed up slightly. Leave to cool completely before eating, these can be stored in the fridge for up to 3 days.
The recipe can be altered to suit your tastes, the addition of chicken or bacon tastes great and why not try some other vegetable combinations – peas and broad beans would make delicious additions! Happy experimenting!
4. Casein Pudding Chocolate Mousse
Casein is magic. If you haven’t heard of it or tried it then you need to! It’s a protein powder that, when you whisk milk in, turns into a high protein, low fat mousse. My favourite is My Protein Vanilla Micellar Casein Powder mixed with milk but I’ve been changing things up a little and tried this Dynapro Mousse from Protein Dynamix which has a blend of different proteins including casein as well as vitamin C to help support immune function. Casein is great in the morning as well as before bed because it contains lots of slow-release proteins that help keep you full until lunch, perfect for dieting when you’re trying to maintain muscle mass.
For this treat I whisked up 2 scoops of Dynapro Mousse with milk, then layered it with peanut butter in a serving dish. Top with raspberries and flaked almonds and you have a yummy high protein breakfast that doubles up as a luxurious low-fat dessert or evening snack. This is my go-to snack on a low-carb diet. You can even grind up almonds and desiccated coconut until sticky to make the ultimate cheesecake base for this mousse to sit on, no added fat required! Just a warning that its so good you might get a bit obsessed!
5. Egg Stuffed Avocado or Mushroom
Again, a couple of recipes that I’ve posted before but these are great for when low-carb gets boring or even to mix things up when you’re not on a low-carb diet. The egg stuffed mushrooms have fewer calories and fats that the stuffed avocado halves but egg-stuffed avocado is a great way to get a potassium top up as well as a dose of avocado’s monounsaturated fatty acids. The recipes are linked in the text.
And just in case you got completely fed up with eggs…
Why not try yoghurt topped with berries and nuts/seeds or a protein shake. Both of these are low in calories and pack a fair amount of protein helping keep you trim and fuller for longer.
Don’t forget, feel free to ask for any advice on diets and nutrition by contacting me using the button below. Happy eating!