5 Low-Carb Breakfasts That Will Fill You Up

Are you cutting down on carbs? If you’re focused on building or maintaining muscle, you may be interested in upping protein rather than carbohydrates as the base of your breakfast. Plus, if you tend to overeat carbs later in the day, it can be a good idea to start with a low-carb breakfast. Whatever your reasons, you’ll love digging into any of these 10 tasty dishes. Each provides about 20 grams or less total carbohydrates. Eggs are definitely a mainstay of the carb-friendly breakfast, and you’ll find four intriguing egg options here. But you can keep your carbs in check without eggs by picking any of the other recipes, which range from savory yogurt preparations to vegan hash.


One of the most popular breakfast sandwiches in America is the Egg McMuffin. Unfortunately, when you get it from a fast food restaurant, it’s quite processed and contains preservatives. Why not skip the excessive processing and indulge in this recipe you can make at home? Instead of a white English muffin, the “bread” in this recipe is sauteed portabella mushroom caps. The caps are stuffed with better-for-you versions of the traditional breakfast-sandwich ingredients, including uncured organic ham (without nitrites!), naturally smoked “real” mozzarella cheese and a pasture-raised egg. All together, it’s a hearty breakfast dish that’s meant to be eaten with a fork and knife. 336 calories, 8 grams of carbohydrates.


You can’t go wrong with a tried-and-true scrambled-egg breakfast. But what about scrambled organic tofu? This tofu preparation is the dish that gives eggs a run for their starring role on the morning table. There’s so much taste, texture and eye appeal to this plate of vegan deliciousness, including the virgin coconut oil in which red onion is caramelized and the hot Madras curry powder that give the tofu distinctive flavor and color pop. And if that isn’t enough, your heart will be won over by the nutritional value of this entree that’s rich in beta-carotene, vitamin C, iron, calcium, fiber and quality protein. 302 calories, 13 grams of carbohydrates.


You don’t need to whip out a skillet to have a scrumptious breakfast. This simple and satisfying meal relies on high-quality ingredients, so don’t just pick up what’s on sale. Start with seasonal heirloom tomatoes that haven’t been refrigerated. Top with fresh slices of Hass avocado and crumbles of goat cheese. Sprinkle with white balsamic vinegar and full-bodied extra-virgin olive oil. And don’t forget a good pinch of sea salt and freshly ground black pepper. The salt brings out all flavors, and the black pepper adds a hint of spiciness while potentially playing a slight role in cancer prevention because of an alkaloid it contains called piperine. 275 calories, 20 grams of carbohydrates.


In the U.S. strained yogurt is primarily known as Greek yogurt. Unfortunately, far too often strained yogurt is served in a way that’s loaded with added sugar. But did you know that it’s absolutely delicious served savory-style? In fact, that’s traditionally how this thick and creamy yogurt is served in Middle Eastern countries. In this recipe you’ll enjoy it sprinkled with extra-virgin olive oil, sea salt, black pepper, feta cheese and spicy, crunchy chickpeas. It’s a terrific way to kick-start your day — especially with the naturally occurring probiotics provided by the yogurt. 331 calories and 17 grams of carbohydrates.


Hash browns are made with potatoes and usually served as a breakfast or brunch side. This low-carb hash replaces the potato with organic tofu and is given Tex-Mex flair, transforming it into a meal fit for any plant-loving palate. Plus, it’s gluten-free and vegan, so it’s ideal for people following these lifestyles. But perhaps the highlight is that it’s finished with luxurious Hass avocado. 327 calories, 20 grams of carbohydrates.