3 great low carb breakfasts to break out of the bacon and egg blues

If you’ve been eating low carb for a while and bacon and eggs are starting to get a little old, then hold on to your hat. I’ve got some delicious alternative breakfast suggestions for you.

I discovered flax seed meal and chia seeds a few months ago and they have totally revolutionized my low carb breakfasts. I haven’t fried an egg in ages.

Flax seed meal has 8g of carbs per 1/4 cup. Sounds high, but get this — 7.6g of that is fiber, leaving you with 0.4g net carbs. It’s also loaded with Omega-3 fatty acids, 4800mg in a quarter cup[*]. Make sure to buy ground flax seed, or grind it yourself in a blade-style coffee grinder. When you eat whole flax seeds you don’t get the full effects of all the nutrients. Also, these particular recipes won’t work with whole flax seeds.

Chia seeds have 12g of carbs per ounce, with 10g of fiber — only 2g of net carbs. They are also very high in Omega-3′s at 5000mg per ounce[*].  They are very versatile. One of my favorite desserts is chia seed pudding.

This recipe makes one flax muffin and it’s based off a recipe I found here. Now, the first time you try it, it will probably taste a little strange. The texture is a little on the spongy side. The trick is not to overcook it, or it becomes dry and hard to swallow. If you can afford the carbs, you can add an ounce of berries to the mix to up the palatability. Top it with all kinds of things: peanut butter, cream cheese, butter or my favorite, homemade yogurt cheese. Homemade yogurt is a great low carb food which I’ll talk about in a future post.

Quick microwave flax muffin

Quick microwave flax muffin

Ingredients

  • 1/4 cup flax seed meal
  • 1 large egg
  • 1/4 tsp baking powder
  • pinch salt
  • 1 tsp coconut oil
  • 1 oz you choice of berries (optional)

Instructions

  1. Combine the flax seed meal, baking powder and salt in coffee mug
  2. Add the egg and mix well
  3. Add the coconut oil and mix
  4. Add the berries if you're using them
  5. Microwave for 1 minute (or 1m 30s if you're using berries)
  6. Cool and remove from cup (it should just pop out after a couple of shakes)

Notes

Cal:233 Fat: 18 Carbs: 9 Protein:12 Fiber: 8

Net carbs: 1g

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http://ketastic.com/low-carb-breakfast-what-to-eat-when-youre-sick-of-bacon-and-eggs/

Here’s a recipe (based on this) if you’re craving some form of hot cereal.

Chia and flax low carb hot cereal

Chia and flax low carb hot cereal

Ingredients

  • 2 tbsp whole chia seeds
  • 2 tbsp flax seed meal
  • 1 tbsp of any nut/seed butter like almond, peanut or sunflower seed
  • About 1/2 cup boiling water
  • Heavy cream (optional)
  • Butter (optional)
  • Berries (optional)
  • salt and sweetener to taste

Instructions

  1. Mix the chia and flax in a bowl, dry.
  2. Add the salt and sweetener, if you're using a powdered or granular sweetener.
  3. Slowly add boiling water until you reach oatmeal consistency
  4. Add the nut butter, sometimes, if the nut butter is particularly thick and dry, I'll put it on a spoon and pour the boiling water directly over it.
  5. Add liquid sweetener, if you're using it
  6. You can add the berries, butter and cream in any combination you like and then enjoy.

Notes

Cal: 332 Fat: 30g Carbs: 14g Protein: 9g Fiber: 11g Net Carbs: 3g/serving (this makes one serving)

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http://ketastic.com/low-carb-breakfast-what-to-eat-when-youre-sick-of-bacon-and-eggs/

This next one, strictly speaking, is bacon and eggs for breakfast, but you can make a week’s worth in advance and just pop a couple in the microwave every morning. And, it kinda doesn’t feel like you’re eating bacon and eggs. The only problem with this is the cleanup. I made them once directly in the muffin pan and I’m still trying to clean it out. Next time I’ll use paper muffin cups. It’s from the Caveman Keto blog. This is taken directly off his site, but I encourage you to go there because he’s got great step by step pictures on how to prepare them.

Low carb bacon breakfast muffins

Low carb bacon breakfast muffins

Ingredients

  • 6 Eggs
  • 6 oz Heavy Cream
  • 300 g Broccoli
  • 58 g cheddar cheese, shredded
  • 12 slices Bacon
  • To Taste Salt, pepper, garlic powder
  • 3 slices Cheddar Cheese

Instructions

  1. Cooked the bacon until close to done but not crispy, try to keep it flat and straight, might be easier to bake it.
  2. Place one piece of bacon in each tin, wrapping it around the outside, depending on how non stick your pan is, you might want to pam it first
  3. Fry the broccoli in the bacon grease from above bacon, cutting the broccoli down once it is softer with the spatula
  4. Distribute the broccoli into the muffin pans equally
  5. Whisk cream, eggs and spices, pour into each muffin, leave some room for expansion
  6. Cook for 20 minutes @ 350 degrees, the top should start browning and the inside should be firm
  7. When they are mostly done, aka browning a little, add ¼ of a slice of cheese to the top of each muffin. Remove and let cool after the cheese melts

Notes

Serves: 12 Serving size: 1-2 Calories: 162 Fat: 13 Carbohydrates: 2 Fiber: 1 Protein: 10

Net carbs: 1g

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I’d love to hear your ideas for low carb breakfasts that aren’t the standard fare. Please leave your favorites in the comments.

 

 

Comments
  1. 8 months ago

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