Conventional breakfast foods such as cereal, toasted bread, pastries, pancakes don’t work for healthful, low-carb diet.
Studies have shown that starting out with more protein than carbs can enhance mental focus, prevent fatigue, delay hunger, improve insulin levels, reduce sugar cravings and increase lean muscle mass.
Low-carb diets have been used in the medical community for a variety of purposes. The American Diabetes Association (ADA) encourages individuals with diabetes to learn basic carbohydrate counting skills and aim for 45 to 60 g of carbohydrates per meal. The ADA approves the use of a low-carbohydrate diet in individuals with type 2 diabetes who are overweight or obese as a way to promote weight loss. Here a few benefits of a low-carb diet:
- Fast weight loss
- Reduced hunger
- Better control over insulin and blood sugar
- Enhanced cognitive performance
- Lower risk for heart disease factors
- Reduced risk for certain types of cancer
Below are 5 recipes for healthy low-carb breakfasts that also happen to be delicious:
1. Turkey Sausage, Spinach, and Egg White Wrap
2 cups fresh spinach
3 fully cooked lean turkey breakfast sausage, chopped
3 egg whites
salt and pepper
1 low carb wrap
1. Spray a mug with cooking spray. Add the spinach and sausage and cook until spinach is wilted. If using raw sausage, start with the sausage and cook until completely cooked. Then add spinach.
2. Add the egg whites to the pan. Scramble until cooked through.
3. Add the eggs to the center of the wrap and roll to close.
2. Low-Carb Pancakes
1 cup almond meal or 1 cup almond flour
1/4 cup sparkling water (you can use flavored)
2 tablespoons oil
1/4 teaspoon salt
2 (1 g) packets Splenda sugar substitute
1.Mix all ingredients together.
2.Cook the batter as you would pancakes, be careful not to burn them as you might not get the regular bubbles.
3. Serve them with sugar-free syrup.
3. Sausage and Egg Omelet Muffins
8 oz sausage, cooked and chopped
1 cup red bell pepper, diced
1/2 cup green onion, chopped
1/2 tsp sea salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
1. Preheat oven to 350 degrees F (175 degrees C). Grease 12 muffin cups.
2. Beat eggs together in a large bowl. Mix in sausage, bell pepper, onion, sea salt, and black pepper. Evenly divide egg mixture into prepared muffin cups.
3.Bake for 18 to 20 minutes or until muffins are set in the middle.
4. Greek Frittata
3 tablespoons olive oil
10 large eggs
2 teaspoons kosher salt
1/2 teaspoon black pepper
1 5-ounce bag baby spinach
1 pint grape tomatoes, halved
4 scallions (white and green parts), thinly sliced
8 ounces feta, crumbled
1. Heat oven to 350° F.
2. Add the oil to a 2-quart casserole and transfer to oven for 5 minutes.
3. In a bowl, mix the eggs, salt, and pepper. Add the spinach, tomatoes, and scallions and combine. Gently stir in the feta.
4. Remove casserole from oven. Pour the egg mixture into casserole. Bake until the frittata is browned around the edges and slightly puffed and a knife comes out clean, 25 to 30 minutes.
5. Raspberry Coconut Smoothie
3 tablespoons golden flax seeds 1/2 cup coconut milk
1 1/2 cups water
1 cup frozen raspberries
1 Tablespoon honey
1. Blend flax seeds in blender until seeds are ground. Add coconut milk, water, berries, banana and honey. Blend until smooth.
To change it up a bit, you can add different extracts such as almonds for example or, omit the berries, add an extra banana, and then a tablespoon of cacao powder for a chocolaty shake.