10 Low Carbon Diet of Breakfast That Fill You Up in 2023

Are you trying to cut down on carbs? If you're all about building or maintaining those muscles, you might want to consider boosting your protein intake instead of loading up on carbs for breakfast. And hey, if you tend to go overboard with carbs later in the day, starting off with a low-carb breakfast is a smart move. No matter what your reasons are, get ready to dig into these awesome 10 dishes that are bursting with flavor. Each one gives you around 20 grams or less of total carbs. Eggs are definitely the kings of carb-friendly breakfasts, and we've got four exciting egg options for you right here. But don't worry, if you're not into eggs, we've got plenty of other recipes that will keep your carb intake in check.

10 Low-Carb Breakfasts

  • Middle Eastern Savory Yogurt Jar
  • Quick Egg Breakfast Sandwich
  • Cajun Turkey and Greens Hot Cereal Bowl
  • Mesclun Egg Salad
  • Sunny-Side-Up Breakfast Sausage
  • Egg Salad Tomato “BRUSCHETTA”
  • Grilled Vegetables with Yogurt Sauce
  • Tex-Mex Veggie Hash
  • Heirloom Tomato, Avocado and Goat Cheese Plate
  • Vegan Curry Sunrise Scramble

1. Middle Eastern Savory Yogurt Jar

Middle Eastern Savory Yogurt Jar

we often refer to strained yogurt as Greek yogurt. The sad part is, most of the time it's loaded with sugar when it's served. But guess what? It's insanely delicious when you have it in a savory style! That's actually the traditional way they serve this thick and creamy yogurt in the Middle Eastern countries. In this recipe, you'll get to enjoy it with a sprinkle of extra-virgin olive oil, a dash of sea salt, a twist of black pepper, some crumbly feta cheese, and to top it off, spicy and crunchy chickpeas. It's an awesome way to kickstart your day, especially with those natural probiotics that the yogurt brings to the table. And hey, it's only 331 calories with just 17 grams of carbs. Pretty sweet deal, right?

2. Quick Egg Breakfast Sandwich

Quick Egg Breakfast Sandwich

Forget about the famous Egg McMuffin that you find at fast food joints—it's loaded with processed stuff and preservatives. Why not ditch all that excessive processing and treat yourself to a homemade version instead? This recipe will blow your mind! Instead of a plain old white English muffin, we're swapping it out for sautéed portabella mushroom caps as the "bread" base. These caps are then filled with healthier alternatives to the usual breakfast sandwich ingredients. We're talking uncured organic ham (no nitrites involved!), naturally smoked "real" mozzarella cheese, and a pasture-raised egg. When you put it all together, it creates a super satisfying breakfast that deserves to be enjoyed with a fork and knife. Oh, and did I mention it's only 336 calories and packs a mere 8 grams of carbs? Talk about a guilt-free indulgence!

3. Cajun Turkey and Greens Hot Cereal Bowl

Cajun Turkey and Greens Hot Cereal Bowl

Wow, hold on tight because this bowl is a savory delight! It's like a cross between a hearty soup and oatmeal, but trust me, it tastes way better than it might sound. Seriously, you've gotta give it a shot to truly understand its deliciousness. While keeping those carbs in check, we've added just the right amount of oats to give it body, keeping everything together and giving you a boost of fiber. It's loaded with Cajun-seasoned turkey, along with scallions, sun-dried tomatoes, baby kale, and a touch of lemon zest. When all these protein-packed goodies come together in this bowl of goodness, the flavors are absolutely unforgettable. You'll find yourself craving it for breakfast, lunch, and dinner. And get this, it's only 387 calories with a mere 19 grams of carbohydrates.

4. Mesclun Egg Salad


Who says salads are only for lunch or dinner? We say, go for it and have a salad for breakfast! And trust us, when you add a couple of eggs on top, it becomes an absolutely amazing and protein-packed way to start your day. This breakfast salad is a veggie-loaded masterpiece, with the added richness and healthy fats from avocado. Not only that, but it's also packed with beta-carotene and vitamin C, giving you a full day's worth of those nutrients. To make things easier in the morning, you can roast the red bell pepper the night before or use a jarred version when you're short on time. And if you're in the mood, go ahead and toss some boiled eggs on this salad too. Once you try it, you'll want to make this salad a regular part of your breakfast (and beyond!). With only 329 calories and 20 grams of carbohydrates, it's a delicious and nutritious choice.

5. Sunny-Side-Up Breakfast Sausage

Sunny-Side-Up Breakfast Sausage

Check out this awesome turkey sausage patty that's bursting with freshness, free from preservatives, and packed with amazing flavors. Here's a pro tip: prepare the sausage mixture the night before so that your morning meal prep becomes a breeze. Once you're ready, give these bad boys a nice browning and crown each one with a sunny-side-up egg (or any style you fancy). It's a double whammy of top-notch protein goodness. And here's the bonus: consuming high-quality protein in every meal, along with regular exercise, can help fight off the natural muscle loss that comes with aging. So go ahead and savor this muscle-boosting dish that will also make your taste buds do a happy dance! For a complete meal, pair it up with some veggies like a simple arugula or tomato salad. You're looking at a satisfying plate with just 231 calories and a mere 3 grams of carbs.

6. Egg Salad Tomato “BRUSCHETTA”

Egg Salad Tomato “BRUSCHETTA”

Get ahead of the game by boiling a couple of eggs the night before you're ready to dive into this breakfast that takes inspiration from appetizers. Even better, whip up a batch of eggs to keep handy for the next few days. That way, breakfast becomes a breeze! While egg salad is typically reserved for lunchtime sandwiches, you'll experience pure bliss when you serve it on juicy, ripe tomato slices for breakfast. Not only will you get a good dose of high-quality protein, but those egg yolks will also give you a healthy boost of lutein and zeaxanthin. With just 323 calories and 7 grams of carbs, this dish is a winner.

7. Grilled Vegetables with Yogurt Sauce

Grilled Vegetables with Yogurt Sauce

Fruit—yogurt with vegetables is here to steal the show! Switch up your taste buds with the delightful shift from sweet to savory. Transform plain fat-free Greek yogurt into a Mediterranean masterpiece by whisking it with extra-virgin olive oil, sea salt, and freshly ground black pepper. Then, simply top it off with your choice of grilled veggies like bell peppers, red onion, cherry tomatoes, or zucchini. Not only is this a genius way to repurpose leftovers, but it's also a clever trick to sneak in some veggies at breakfast time. With just 386 calories and 20 grams of carbohydrates, this flavorful combo is a winner in every bite. So, why not give it a go and let your taste buds rejoice in this veggie-infused yogurt delight?

8. Tex-Mex Veggie Hash

Tex-Mex Veggie Hash

Indulge in a breakfast or brunch side that's simply divine: hash browns. Traditionally crafted with potatoes, this delightful twist takes a low-carb approach by substituting them with organic tofu. Prepare to be amazed as this Tex-Mex-inspired dish tantalizes your taste buds and satisfies even the most discerning plant-loving palate. And that's not all—this culinary gem is gluten-free and vegan, making it an absolute dream for those following these lifestyles. But let's not forget the pièce de résistance: the luxurious Hass avocado. This creamy addition adds a touch of elegance to the dish, elevating it to a whole new level. With just 327 calories and a modest 20 grams of carbohydrates, you can relish every bite guilt-free. So why wait? Treat yourself to this hash brown sensation and experience the true joy of a wholesome and flavorsome meal.

9. Heirloom Tomato, Avocado and Goat Cheese Plate

Heirloom Tomato, Avocado and Goat Cheese Plate

Say goodbye to the skillet and say hello to a mouthwatering breakfast that will leave you completely satisfied. This delightful meal is all about embracing high-quality ingredients, so skip the sale aisle and opt for the best. Let's get started with a medley of seasonal heirloom tomatoes, but remember to keep them out of the refrigerator for that unbeatable freshness. Now, it's time to elevate this dish to new heights. Add luscious slices of creamy Hass avocado and generous crumbles of tangy goat cheese. For the perfect finishing touch, sprinkle it all with a drizzle of white balsamic vinegar and a splash of full-bodied extra-virgin olive oil. And of course, let's not overlook the essential seasoning—a good pinch of sea salt and a dash of freshly ground black pepper. The salt enhances the flavors, while the black pepper brings a subtle spiciness, rumored to have cancer-fighting properties due to its alkaloid, piperine. With just 275 calories and 20 grams of carbohydrates, this breakfast masterpiece is as healthy as it is delicious. So, treat yourself to this culinary delight and savor every sensational bite.

10. Vegan Curry Sunrise Scramble

Vegan Curry Sunrise Scramble

Get ready to revolutionize your breakfast routine with a delightful twist on the classic scrambled eggs. Say hello to scrambled organic tofu, the dish that gives eggs a run for their money on the morning table. Prepare to be enchanted by the burst of flavors, enticing textures, and captivating visual appeal of this vegan masterpiece. Imagine the caramelized red onions dancing in virgin coconut oil, infusing the tofu with a heavenly aroma. Add a generous sprinkle of hot Madras curry powder for a distinctive flavor and a vibrant pop of color. Not only will your taste buds be treated to a sensory symphony, but your heart will also rejoice at the nutritional value. Packed with beta-carotene, vitamin C, iron, calcium, fiber, and quality protein, this entree offers a guilt-free indulgence that fuels your body. With a mere 302 calories and 13 grams of carbohydrates, it's a breakfast experience that nourishes and satisfies. Elevate your mornings with scrambled organic tofu and embark on a culinary adventure that delights both your senses and your well-being.

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