Popsugar Health & Fitness Nutrition Low-Carb Breakfasts 32 Low-Carb Breakfasts to Help You Crush Your Weight-Loss Goals 5 September 2018 by Jenny Sugar Image Source: POPSUGAR Photography / Jenny Sugar Sweetened cereal, brown sugar oatmeal, pancakes with syrup, bagels, muffins, scones — these typical breakfast foods are so high in carbs and sugar that they spike your insulin levels. This not only makes it harder to dip into your fat stores to lose weight, but they also increase your cravings for more sugar-laden refined carbs and may be the reason you feel tired and foggy-headed when you eat them. Start your day with these low-carb recipes (with 40 grams or fewer) to help you cut down on carbs and sugar and crush your weight-loss goals. Low-Sugar Berry Smoothie Image Source: POPSUGAR Photography / Jenny Sugar If you're watching your carbs or trying to cut back on your sugar intake (even natural sugars) grab your blender and whip up this subtly sweet and creamy smoothie. Calories: 303 Carbs: 25.7 grams Protein: 22.3 grams Get the recipe: berry smoothie 1 / 31 Gingerbread Chia Pudding Image Source: POPSUGAR Photography / Jenny Sugar If you're obsessed with overnight oats but getting a little tired of them, then you must try overnight chia pudding. Calories: 307 Carbs: 36.6 grams Protein: 13.5 grams Get the recipe: gingerbread chia pudding 2 / 31 Tofu Scramble With Kale and Sweet Potatoes Image Source: POPSUGAR Photography / Jenny Sugar If you're trying to cut back on cholesterol, this wholesome scramble of tofu, kale, sweet potato, and spices will do the trick. Calories: 264 Carbs: 16.6 grams Protein: 18.8 grams Get the recipe: tofu scramble 3 / 31 Cauliflower Porridge Image Source: POPSUGAR Photography / Jenny Sugar If you love oatmeal, you've got to try this version made with cauliflower. Sounds weird, but once cooked and flavoured, it tastes remarkably like oatmeal — honest! This bowl is topped with fresh strawberries, pears, and chopped raw almonds. Calories: 281 Carbs: 40 grams Protein: 13.4 grams Get the recipe: cauliflower porridge 4 / 31 Baked Eggs in Avocado Image Source: POPSUGAR Photography / Lizzie Fuhr Baked eggs in avocado is a low-sugar, high-protein, and fibre-filled breakfast that will kick-start your day. Calories: 449 Carbs: 18.1 grams Protein: 15.2 grams Get the recipe: baked eggs in avocado 5 / 31 Hard-Boiled Eggs With Avocado Image Source: POPSUGAR Photography / Lizzie Fuhr Sometimes the simplest breakfast ideas are the best, like this low-carb combination of hard-boiled eggs and diced avocado. Calories: 333 Carbs: 9.8 grams Protein: 13.1 grams Get the recipe: hard-boiled eggs with diced avocado 6 / 31 Clear-Skin Smoothie Image Source: POPSUGAR Photography / Jenny Sugar Soothe and clear your skin from the inside out with this vitamin E-rich spinach avocado smoothie. Calories: 309 Carbs: 25.5 grams Protein: 8.1 grams Get the recipe: spinach avocado smoothie 7 / 31 Roasted Veggies With Fried Egg Image Source: POPSUGAR Photography / Lizzie Fuhr Not sure what to do with your leftover roasted veggies? Throw an egg on it! This breakfast option is a great way to sneak more veggies into your diet. Calories: 349 Carbs: 19.4 grams Protein: 21.8 grams Get the recipe: roasted veggies with fried egg 8 / 31 Overnight Hemp Seed Cereal Image Source: POPSUGAR Photography / Jenny Sugar For the overnight-oats-obsessed, here's a variation you have to try that's high in protein and lower in carbs! Calories: 364 Carbs: 32.6 grams Protein: 19.1 grams Get the recipe: overnight hemp seed cereal 9 / 31 Egg White Frittata Image Source: POPSUGAR Photography / Lizzie Fuhr Actress Lea Michele loves this produce-packed egg white frittata that fuels you with over 20 grams of protein per serving. Calories: 300 Carbs: 11.2 grams Protein: 21.6 grams Get the recipe: egg white frittata 10 / 31 Veggie Frittata Image Source: POPSUGAR Photography / Leta Shy Made with sweet cherry tomatoes, cubes of mozzarella cheese, black beans, and purple basil from my garden, this high-protein dish is bursting with savory flavour. Calories: 378 for two pieces Carbs: 34.4 grams Protein: 26 grams Get the recipe: veggie frittata 11 / 31 Cheesy Broccoli Bites Image Source: POPSUGAR Photography / Lizzie Fuhr Warm, cheesy, and only 40 calories per serving, these satisfying bites, made with low-fat cottage cheese and Parmesan make a great low-carb breakfast. Calories: 328 for eight servings Carbs: 16.8 grams Protein: 34.4 grams Get the recipe: cheesy broccoli bites 12 / 31 Low-Calorie Chocolate Almond Smoothie Image Source: POPSUGAR Photography / Jenny Sugar This simple, subtly sweet smoothie has your fudge cravings covered! Calories: 306 for two servings Carbs: 12.4 grams Protein: 31.2 grams Get the recipe: chocolate almond smoothie 13 / 31 Paleo Breakfast Bowl Image Source: POPSUGAR Photography / Lizzie Fuhr Rich in omega-3 fatty acids and protein, this Paleo breakfast bowl takes 10 minutes to prepare and won't leave you reaching for a carb-filled pastry before lunch. Calories: 335 Carbs: 5.4 grams Protein: 22.7 grams Get the recipe: Paleo breakfast bowl 14 / 31 Avocado and Cottage Cheese Image Source: POPSUGAR Photography / Lizzie Fuhr For a quick, filling breakfast, spoon three tablespoons of cottage cheese into half an avocado, then drizzle with your favourite hot sauce. Pair this with a small protein smoothie or two scrambled eggs. Calories: 141 Carbs: 5.9 grams Protein: 6.8 grams Get the recipe: avocado and cottage cheese 15 / 31 Gluten-Free Turkey Sausage Muffins Image Source: POPSUGAR Photography / Leta Shy Make-ahead egg muffins packed with protein and free of flour? Genius! These low-cal and protein-packed turkey sausage muffins will save you tons of time in the morning and will leave you skipping fast-food muffins forever. Calories: 300 for two muffins Carbs: 4.6 grams Protein: 24.6 grams Get the recipe: turkey sausage muffins 16 / 31 Samoa Shake Image Source: POPSUGAR Photography / Lizzie Fuhr The next time you have a Girl Scout cookie craving, you'll be glad that you have this recipe on hand. Adding cottage cheese makes this Samoa shake a creamy, healthy treat you can't resist. Calories: 295 Carbs: 19.5 grams Protein: 18.9 grams Get the recipe: Samoa shake 17 / 31 Baked Eggs in Ham Cups Image Source: POPSUGAR Photography / Lizzie Fuhr Put these easy ham cups in the oven in the morning when you get up, and you'll have a tasty and filling breakfast ready before you leave for work. Calories: 327 for three cups Carbs: 4.2 grams Protein: 30.6 grams Get the recipe: baked eggs in ham cups 18 / 31 Yoghurt-Filled Cantaloupe Image Source: POPSUGAR Photography / Lizzie Fuhr Fill half a cantaloupe with nonfat Greek yoghurt and top with fruit, and you've got a quick, heart-healthy, low-carb meal. Calories: 146 Carbs: 15.1 grams Protein: 18.7 grams Get the recipe: yoghurt-filled cantaloupe 19 / 31 Protein-Packed Shakshuka Image Source: POPSUGAR Photography / Lizzie Fuhr You might have had the popular Middle Eastern dish shakshuka before, but this version packs a real nutritional punch. Calories: 339 Carbs: 31.6 grams Protein: 20.1 grams Get the recipe: protein-packed shakshuka 20 / 31 Quinoa Egg Bake With Thyme and Garlic Image Source: POPSUGAR Photography / Lizzie Fuhr Have you ever thought about incorporating quinoa into your breakfast? This make-ahead quinoa egg bake will have you hooked. Calories: 247 Carbs: 13.4 grams Protein: 18.9 grams Get the recipe: quinoa egg bake 21 / 31 Honeydew Protein Smoothie Image Source: POPSUGAR Photography / Jenny Sugar This invigorating, dairy-free smoothie offers tons of fibre, protein, and healthy fats, perfect to keep you full all morning long and help you lose weight. Calories: 353 Carbs: 33.8 grams Protein: 36.4 grams Get the recipe: honeydew protein smoothie 22 / 31 Overnight Breakfast Casserole Image Source: POPSUGAR Photography / Lizzie Fuhr Paleo-friendly, free of grains, and low in carbs, a slice of this hearty breakfast will energize you with its high protein content and keep you full until lunchtime rolls around. Calories: 375 Carbs: 8.2 grams Protein: 21.2 grams Get the recipe: breakfast casserole 23 / 31 Bacon-Tomato Frittata Image Source: POPSUGAR Photography / Lizzie Fuhr Instead of sticking to eggs baked in a ramekin, try baking them inside a tomato for added nutrients. Calories: 328 for two tomatoes Carbs: 10.6 grams Protein: 20.4 grams Get the recipe: Bacon-Tomato Frittata 24 / 31 Chocolate Almond Protein Bars Image Source: POPSUGAR Photography / Jenny Sugar These chocolate almond protein bars are made with just five ingredients (plus salt and cinnamon for flavour), and you can whip them up in less than 20 minutes. Calories: 332 for two bars Carbs: 35.2 grams Protein: 25.6 grams Get the recipe: chocolate almond protein bars 25 / 31 Wheat-Free Pancakes Image Source: POPSUGAR Photography / Leta Shy It's possible to give in to your pancake craving while still following a low-carb diet with these healthy wheat-free pancakes. The secret? They're made with almond meal and ground flax seed. Calories: 324 for two pancakes Carbs: 10.8 grams Protein: 12.2 grams Get the recipe: wheat-free pancakes 26 / 31 Chocolate Strawberry Banana Better-Sex Smoothie Image Source: POPSUGAR Photography / Jenny Sugar If you're looking to have better sex tonight, whip up this smoothie made with libido-boosting foods. Pair it with two scrambled eggs for extra protein. Calories: 234 Carbs: 37.7 grams Protein: 4.7 grams Get the recipe: chocolate strawberry smoothie 27 / 31 Sweet Potato, Tofu, and Avocado Breakfast Bowl Image Source: POPSUGAR Photography / Jenny Sugar All you need are three ingredients and a microwave to make this filling breakfast bowl. Calories: 317 Carbs: 20.7 grams Protein: 18.2 grams Get the recipe: tofu, avocado, and sweet potato breakfast bowl 28 / 31 Southwestern Tofu Scramble Image Source: POPSUGAR Photography / Jaime Young With flavours like cumin, coriander, onion, pepper, and coriander mingling together, this Southwestern tofu scramble will satisfy both vegans and and omnivores looking for a low-carb option that's anything but boring. Calories: 270 for two servings Carbs: 28.6 grams Protein: 22.8 grams Get the recipe: Southwestern tofu scramble 29 / 31 Slow-Cooker Mexican Breakfast Casserole Image Source: POPSUGAR Photography / Lizzie Fuhr Gluten-free, protein-rich, and under 400 calories, this Mexican breakfast casserole is the perfect slow-cooked recipe to cook up on Sunday afternoon, slice up, and enjoy all week long. Calories: 386 Carbs: 17.9 grams Protein: 24.7 grams Get the recipe: Mexican breakfast casserole 30 / 31 Italian Baked Eggs With Veggies Image Source: POPSUGAR Photography You really can't go wrong when you bake eggs in the oven with veggies, and this Italian-inspired recipe is low on calories and carbs but packed with flavour. It's one of Jessica Simpson's favourite weight-loss breakfasts! Calories: 298 for two servings Carbs: 25.8 grams Protein: 21.6 grams Get the recipe: Italian baked eggs with veggies 31 / 31 NutritionDiet TipsBreakfastWeight LossHealthy Eating Tips