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Low-carb breakfast ideas that keep you energized for hours

19th April 2015
low-carb breakfast

Low carb diets are still considered among the best for fast body-fat reduction, as the reduced intake of carbohydrates and glucose forces the body to use the already stored glycogen as fuel for energy production. Once the glycogen reserves are depleted, the body starts breaking down fat and muscle tissue, but with an adequate intake of protein and a minimum intake of carbs the muscle fibers repair and get stronger, while the fat cells decrease in size.

These effects, cumulated, lead to a thinner layer of adipose tissue, stronger and leaner muscles and an overall slimmer and better looking physique. But going low-carb isn’t as easy as it may sound, especially for one who is used to eat bread at breakfast, pasta for lunch and potatoes for dinner, plus some fruits in between meals.

Following a low-carb regimen requires a lot of discipline and the morning meal is often the most challenging, as the glycogen stores get depleted overnight and the natural tendency is to eat more carbohydrates in the morning to refill the reserves. Carbohydrates, especially simple ones, are digested and turned into energy faster than fats or proteins, so in order to benefit from a quick burst of energy, one will naturally choose a carb-rich breakfast.

Now, if your purpose is to reduce your body fat percentage by cutting on carbs, you can still enjoy some of these nutrients for breakfast. The key is to distribute the carbohydrates smartly during the day and to choose mostly complex carbs and fibers, as these will keep you full for longer without causing spikes in blood sugar levels and without compromising your weight loss efforts.

Here are some suggestions for a low-carb breakfast that will keep your satisfied and energized for hours. By choosing a healthier and fulfilling breakfast you are also more likely to make healthy choices during the day.

1. Almond pancakes

Unlike traditional pancakes, these ones are wheat-free and contain no added sugar, but they’re still sweet thanks to the natural sweetness of almonds. If you’re on a very low carb diet, use almond milk instead of regular, but if your carb intake is about 20%-30% of your daily calories, then you can add a banana on top to make this recipe sweeter.


  • 3 cups of almond meal
  • 1/2 tsp baking soda and 1/2 tsp sea salt
  • 3 large eggs
  • 1 tbsp ground flaxseed
  • 2 tbsp coconut oil, olive oil or melted butter
  • 3/4 cup almond milk, coconut milk or regular milk

Method: In a medium bowl, mix all the dry ingredients. In a separate bowl, whisk the eggs then start incorporating the milk and oil or butter. Gradually whisk the dry mixture into the egg one and add more milk if needed, to obtain the desired thickness for the pancake batter.

Oil a skillet with cooking spray and heat it over medium heat, then pour the batter in small batches, cooking on each side until the pancakes form bubbles. When lightly browned, remove from the skillet and set aside to cool. Repeat with the remaining batter and serve as it is or with sliced banana on top.

2. Cooked eggs with bacon and avocado

This breakfast has all it takes to stop sugar cravings and keep you stomach full for hours. You can play with seasonings and add some cheese if preferred, but the recipe is delicious as it is. For those who prefer to have something sweet in the morning, add 1/2 cup of berries to this recipe.


  • 1 tsp butter
  • 2 eggs
  • 1/4 avocado, diced
  • 1/2 cup baby spinach
  • 3 slices smoked salmon, thin
  • lemon juice for taste

Method: Heat the butter in a non-stick skillet over low heat and add the eggs, unscrambled. Top with spinach leaves and cook until done on one side, then flip and cook on the other side. Do not mix the spinach with the eggs, simply flip the eggs on the other side and cook until the spinach is wilted. Then, transfer the eggs on a plate. Add the smoked salmon and avocado, sprinkle with lemon juice and serve warm.

3. Broccoli and cheddar muffins

These are easy to prepare and can be taken at work, so if you have the time to prepare them before going to bed, you’ll enjoy a delicious protein-rich breakfast or brunch. Plus, you can play with flavors and add other types of cheese, or replace broccoli with your favorite veggies, but make sure to pick  green veggies to keep the carb content as low as possible. For a more fulfilling meal, serve the muffins with turkey sausage.


  • 2 cups broccoli, finely chopped
  • 8 large eggs
  • 1 cup shredded cheddar cheese
  • 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1/4 cup sun-dried tomatoes
  • 1/4 tsp dried oregano or basil

Method: Preheat the oven to medium heat and grease a muffin pan. In a large bowl, mix the broccoli with cheese, tomatoes and the remaining ingredients except for eggs. Add salt and pepper if needed. In a separate bowl, whisk the eggs, then gradually add the veggie- cheese composition. Stir to incorporate well and divide the composition evenly among the muffin cups. Bake for 30 minutes or until done and serve with warm turkey sausages.

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