It’s not always easy to make a healthy breakfast. The natural hustle and bustle of life often gets in the way. That said, it is very important to start your day with a meal comprised of high protein, low carb, fiber, and healthy fats. So, what are some healthy foods to eat for breakfast that contain high protein but low carb?
Simple carbs are a major source of energy. You need the energy to carry out your daily activities, but if you get your energy from unhealthy food sources, it may do more harm than good. Carbs break down quickly and make you crave more food. Thus, a breakfast high in carbs (bread, waffles, jams or jellies, cakes, milk, cream, margarine, cereals, etc.) is not a good idea. Over the long term, these foods can lead to high blood sugar, obesity, and even heart failure.
This means that you should try to avoid carbs and focus on proteins in the morning. It also means that many popular breakfast foods are not as healthy as we’d all like to believe. Fortunately, there are plenty of healthy foods to eat for breakfast that are also delicious! So, let’s take a look at some of the best options:
Bob’s Red Mill 100% whole grain oatmeal is one of the healthiest oatmeals you can buy. Certified USDA organic options offer 180 calories per serving, three grams of fat, and seven grams of protein. While it has 30 grams of carbohydrates, it does offer five grams of fiber and only one gram of sugar. Oatmeal can also lower blood sugar and cholesterol while protecting your body from harmful bacteria. Ideally, you should add oatmeal to your breakfast at least twice a week.
You can make either sweet or savory oatmeal dishes. If you are a busy person and do not have much time to spend in the kitchen, it is wise to prepare your oatmeal (and other healthy breakfast meals) the night before. This makes it easier to follow a healthy breakfast routine.
Most people know that eggs are a great source of protein. They are also one of the least expensive foods on this list! Eggs are full of Vitamins A, B, and D, as well as zinc and calcium.
However, eggs are also high in cholesterol. So, to get the most out of eggs in the morning, try dishes with just the egg whites. Egg whites contain most of the protein, while egg yolk contains most of the cholesterol.
Cheese is a great alternative to milk, butter, or margarine due to its low-fat content. Loaded with calcium and high healthy protein, cheese is both healthy and versatile. Cheddar cheese, cottage cheese, and blue cheese are just a few popular choices for breakfast. You can also add cheese to just about anything!
Cupcake Cheese Fritatta’s are individual-sized, keto-friendly, egg cups baked with your choice of cheese and vegetables. Freezer friendly once baked, pop into the microwave for only 30-45 seconds. These frittatas are quick easy and high in protein.
Cheese goes well with a whole-grain bagel, toast, or breakfast sandwich. You can also mix cheese with different fruits like berries or mangoes. The possibilities are endless!
Tofu and Tempeh
Did you know that foods like tofu and tempeh are high in protein, low in carbs, and make a wonderful breakfast option? Scrambled tofu is the perfect vegan keto breakfast alternative.
Tofu transforms into a delicious alternative to scrambled eggs. This tofu breakfast will help you stay in ketosis without sacrificing your vegan lifestyle. Packed with protein and healthy fats all you have to do is add your favorite vegetables, spices, and you have a wonderful breakfast choice.
Red or White Meat
Many people don’t eat meat at breakfast (or any meal), but it is one of the best sources of protein. Lean red meat, chicken breast, or turkey are all good options for a protein-rich breakfast. Protein improves your metabolism, reduces hunger, and helps you stay full for longer.
If you are vegan or vegetarian, there are plenty of plant-based “meats” on the market. These are often made with tofu, soy, or vegetables. Nonetheless, they are full of healthy protein!
If you get tired of oats in the morning, quinoa is a good option to add a little something extra to your low-carb breakfast. A cup of cooked quinoa contains 72% water, protein, and complex carbs. Complex carbs digest slowly and do not raise your blood sugar level.
You can make your quinoa either salty or sweet. Quinoa frittatas mixed with vegetables and meat also make for a savory breakfast. You can even prepare quinoa with milk at night and reheat it in the morning to save time!
Greek yogurt provides probiotics that are vital for your gut health. Yogurt is a great low-carb, protein-rich food to add to any breakfast. Additionally, it is high in calcium and vitamin D.
You can add fruits like mango, kiwi, berries, bananas, or grapes to make it a full-fledged breakfast. If you are in a hurry, sprinkle flax seeds or chia seeds on your yogurt. Just be sure to get Greek yogurt that is low in sugar, as many yogurt brands add extra sugar that negates the food’s natural health benefits.
Peanut butter, almonds, walnuts, and cashews are all loaded with omega 3 fatty acids, protein, and complex carbs. They also include many beneficial vitamins and minerals. You should try to include nuts in your breakfast at least once a week.
For an easy low-carb breakfast, combine peanut butter with a slice of whole-grain bread. You can also add nuts to oats, quinoa, or yogurt to enhance the flavor and give your breakfast an extra crunch!
Coffee, Tea, and Protein Shakes
For a lot of people, breakfast is incomplete without tea or coffee. Black tea, green tea, or black coffee are all full of antioxidants. Thus, both coffee and tea are low-calorie additions to a healthy breakfast add a protien shack and your morning is complete
Protein shakes are a great breakfast option for people on the go. Drinking a protein shake on the way to work or before the kids get up is a convenient way to squeeze in all your nutrients and get your morning off to a great start. Protein shakes are a useful tool to support and enhance weight loss and muscle growth.
Protien shakes or smoothies are also excellent options to keep you hydrated in the morning. Banana, mango, strawberry, or peach shakes are all good low-carb choices. These fruits have natural sugar, which adds a lot of flavor without adding too much to your waistline!
Breakfast should be easy to prepare, easy to eat, and easy to transport. Burritos made with whole-wheat flour provide a satisfying, healthy food to eat for breakfast. However, you might need to prepare your burrito the night before.
The health benefits of a breakfast burrito will also depend on the fillings. If you’re making it from scratch, try to fill your burrito with vegetables, cheese, lean meat, and eggs. For vegetarians and vegans, a veggie burrito with plenty of beans can be just as satisfying!
Many believe that breakfast is the main meal of the day. A way to get your day started off on the right track. When eating high protein, low carb breakfast, or diet, you promote weight loss, improve energy and blood sugar, lower heart disease, and enhance bone health.
Start your day with one of the delicious high protein meals for breakfast listed above that are also low carb and eat to your health.
About the Author
Lori Bogedin is a health and wellness writer and editor of TwigsCafe.com. She is in the restaurant business since 1999. In 2016 she was named one of the "Top Women in Business" by Northeastern Pennsylvania Business Journal.