Healthy Low Carb Breakfast Foods (2022)

Finding healthy low carb breakfast foods that taste delicious can be challenging. It’s hard enough to find good tasting foods that fit into a low carb or ketogenic diet without having to sacrifice great taste. Thankfully, however, I recently discovered a new tasty and nutritious product that may make your morning meal more enjoyable than ever. This is my Healthy Low Carb Breakfast Foods review and I’m sure it will intrigue you. It was certainly intriguing to me as it takes up most of my bagel & cream cheese every morning now!

Low-carb breakfasts to start your day (and blood sugar) off right

From muffins to pancakes, here’s how to get your keto fix first thing in the mornin’.

Various contributors

Healthy Low Carb Breakfast Foods (1)

Low-carb egg muffins.

From muffins to pancakes, here’s how to get your keto fix first thing in themornin’.

Too often people think that eatinglow-carbmeans tasteless, boring pieces of cauliflower and kale. But little do they know healthy twists on pancakes, muffins and pizza are all on the table – and they’re anything *but* tasteless.

And while it’s been scientifically proven that thegood kind of carbs are indeed beneficial for your health(even when you’re trying to lose weight), there’s nothing wrong with laying low on them first thing in the morning. I mean, the worst thing these five low-carb breakfast recipes can do iskeep you feel very full until lunch.

For the morning rush, Sunday sleep-ins, Saturday brunches, and those nights when you just feel like brekkie food, there’s a recipe here for every kind of day.

1. Low-carb egg muffins

Healthy Low Carb Breakfast Foods (2)


Base recipe

  • 6 eggs
  • ½ cup milk
  • 2 tbsp plain flour


Tomato, fetta & chives

  • 250g tomatoes, quartered, deseeded, diced
  • 150g feta, crumbled
  • 2 tbsp finely chopped chives

Cheese and veggies

  • 100g broccolini, roughly chopped
  • 1 large carrot, grated
  • ¾ cup frozen peas
  • ¾ cup grated cheddar cheese

Zucchini, corn & mozzarella

  • 2 zucchini, grated
  • 2 x 125g can sweet corn kernels, drained
  • ¾ cup grated mozzarella


1. Preheat oven to 180C.

2. Line 6 Texas muffin moulds with paper cases.

3. Whisk eggs, milk and flour in a medium bowl.

4. Season with salt and white pepper.

5. Add one of the fillings and spoon into prepared muffin cases.

(Video) 6 Tasty Low-Carb Breakfast

6. Bake for 20-25 minutes or until puffed and cooked through.

7. Transfer to a wire rack to cool.

8. Serve or wrap cold muffins in plastic wrap.

9. Place wrapped muffins into clip lock bags or airtight containers and place in freezer for up to 2 months.

2. Cream cheese pancakes

Healthy Low Carb Breakfast Foods (3)

Makes 3 large pancakes

Calories: 177

Fat: 16 G/141 calories

Carbohydrate: 2 G/6 calories

Protein: 8 G/30 calories


  • 60gfull-fat cream cheese
  • 2 large eggs
  • 1½ teaspoons butter


1. Heat a small skillet (16-cm diameter is ideal) over medium-low to low heat for 3 to 4 minutes. Meanwhile, in a blender, combine the cream cheese and eggs and blend until smooth.

2. Melt ¼ teaspoon butter in the center of the skillet and swirl to coat. Pour about 2 tablespoons of batter into the pan using a circular motion to spread the batter a bit thinner than a traditional pancake and gently swirl the pan. Cook for 90 seconds on the first side. Carefully flip (see Tip) and cook 30 seconds on the other side. Remove to a plate and repeat with the rest of the batter, greasing the pan with butter before cooking each pancake.

Tip: If the pancakes tear, make sure your heat is set low and try cooking an additional 15 seconds on the first side. Don’t worry, you can still use them even if they tear.

3. Halloumi breakfast packs

Healthy Low Carb Breakfast Foods (4)


  • 1 free range egg(s)
  • 1.5 teaspoon olive oil (extra virgin)
  • 55 g haloumi sliced in 1cm pieces
  • 1/2 bunch asparagus ends trimmed, cut in half
  • 25 g snowpeas ends trimmed and strings removed
  • 1 cup baby spinach
  • 1/4 lemon(s) cut in wedges


1. To make the soft-boiled egg, bring a medium saucepan of water to a gentle boil. Carefully add egg and cook for 5 minutes and 40 seconds for soft-boiled eggs. If you like hard yolks, cook for an extra minute. *hard boil if you’re pregnant*

2. Drain and plunge egg into cold water to stop the cooking process. Peel and set aside.

3. Add the remaining olive oil and fry the asparagus and snow peas until tender, about 2-3 minutes.

4. Serve with lemon wedges on the side.

4. Zoodles & Egg Salad

Healthy Low Carb Breakfast Foods (5)

Preparation time: 20 mins

(Video) Low Carb Breakfast Recipes | Gluten Free + Keto

Cooking time: 20 mins

Serves 4


  • 2 x 130g packets sweet berry truss tomatoes
  • 1 cup finely grated parmesan
  • 4 eggs
  • 4 large zucchini, trimmed
  • 2 tablespoons olive oil
  • 2 garlic cloves, crushed
  • ½ cup small basil leaves


1. Preheat oven to 200°C. Line 2 baking trays with baking paper. Place tomatoes onto one tray and drizzle with oil. Season with salt. Spread parmesan evenly onto remaining tray. Bake for 20 minutes or until tomatoes are tender and parmesan forms a golden melted crust. Break parmesan crisp into large shards.

2. Meanwhile, bring a medium saucepan of water to the boil. Reduce heat to low, and when bubbles subside, use a spoon to stir the water until a whirlpool forms. Break an egg into a small bowl and gently slide into whirlpool. Cook for 3 minutes or until white is cooked. Use a slotted spoon to transfer egg to a plate. Repeat with remaining eggs.

3. Using a spiraliser, turn zucchini into spirals. Heat oil in a frying pan over a medium heat. Add zucchini and garlic. Cook for 3 minutes or until just softened. Remove from heat. Add basil. Toss until combined. Divide zoodles between serving plate and top each with a poached egg. Serve with roast tomatoes and parmesan crisps.

Deliciously Tasty Low Carb Breakfasts

Low carb diets are becoming increasingly popular amoung people with diabetes – so we’ve put together a list of our favourite low carb breakfasts, it is the most important meal of the day after all!

1. Roasted Tomatoes on Mushroom

Healthy Low Carb Breakfast Foods (6)

Our first breakfast is seriously low in carbs, weighing in at only 2g!

Cals 12 | Carbs 2g

2. Mushroom Surprise

Healthy Low Carb Breakfast Foods (7)

Our delighful Mushroom Surprise is full of flavour, and is also low in carbs.

Cals 184 | Carbs 7.4g

3. Smoked Salmon and Poached Eggs

Healthy Low Carb Breakfast Foods (8)

Fancy a treat? This breakfast is for you! Our Smoked Salmon and Poached Egg dish has a minescule 1g of carbs, so tuck in!

Cals 234 | Carbs 1g

4. Bacon, Eggs & Tomatoes

Healthy Low Carb Breakfast Foods (9)

Fancy a fry up? This healthy, low carb dish makes for a yummy breakfast, and it’s only 13.5g carbs!

(Video) Keto Diet Breakfast Ideas For Beginners

Cals 273 | Carbs 13.5g

5. Choc & Nut Granola

Healthy Low Carb Breakfast Foods (10)

Any breakfast which sneaks in a little bit of Chocolate is okay with us! To try our seriously tasty Choc & Nut Granola

Cals 461 | Carbs 17.8g

6. Homemade Waffles with Blueberries

Healthy Low Carb Breakfast Foods (11)

You can’t beat this breakfast – it’s a personal favourite of ours!

Cals 305 | Carbs 12g

7. Sausage with Eggs & Spinach

Healthy Low Carb Breakfast Foods (12)

We’ve put an Italian twist on a traditional fry up – and trust us it’s amazing! We think we are way too used to eating the same thing every day for breakfast, so why nottry something new today,you won’t regret it!

Cals 316 | Carbs 3.9g

8. Ham & Cheese Omelette

Healthy Low Carb Breakfast Foods (13)

You can’t beat an omelette – a cheap, easy and of course delicious low carb breakfast.

Cals 178 | Carbs 1.8g

9. Tendestems, Bacon & Eggs

Healthy Low Carb Breakfast Foods (14)

Here’s another breakfast which is a bit different to what you’d normally expect – the hard boiled eggs are so yummy!

Cals 402 | Carbs 5.7g

Low-Carb Vegan Breakfast Recipes

Healthy Low Carb Breakfast Foods (15)

Vegan Tofu Shakshuka


(Video) 5 Non Egg, Low Carb Breakfasts (What to Eat besides Eggs)

Yes, this breakfast pan is really vegan! While shakshuka is traditionally made with eggs, this recipe calls for silken tofu and some spices to resemble eggs — what a great idea. Featuring a really flavorful tomato-based sauce, this African dish can be enjoyed for breakfast or any time of the day.

Healthy Low Carb Breakfast Foods (16)

Low-Carb Vegan Oatmeal


This “no oats” oatmeal is super easy to make and tastes so much like traditional oatmeal, you wouldn’t believe it! Instead of using oats, it consists of different nuts and seeds which are blended and soaked in vegan milk for 5 minutes. Perfect for busy mornings because all that’s left to do is warm your keto oatmeal and top with nut butter, spices and fresh fruit!

Healthy Low Carb Breakfast Foods (17)

Mini Vegan Frittata Bites


These easy make-ahead mini chickpea flour frittata bites are the perfect grab-and-go breakfast! High in protein and lower in carbs, they are a savory and filling low-fat option first thing in the morning that even kids will enjoy eating

Healthy Low Carb Breakfast Foods (18)

Vegan Keto Breakfast Smoothie


Incredibly filling and super easy to make, this low-carb vegan smoothie is a great way to start your day! With only 1.7 grams of net carbs, this is a fantastic option for a vegan-friendly keto meal that is ready to enjoy in just 3 minutes.

Healthy Low Carb Breakfast Foods (19)

Low-Carb Granola Bars


These babies are packed full of goodness without all the sugar that often makes up the bulk of granola bars. Instead, they include shredded coconut, a customizable assortment of nuts and seeds, stevia, cinnamon and sugar-free chocolate chips

Healthy Low Carb Breakfast Foods (20)

Vegan Keto Blueberry Scones


You don’t need to follow a low-carb vegan diet to enjoy these delicious blueberry scones! Made with almond flour, lemon zest and erythritol, they offer a wonderful texture and flavor once baked golden brown. Enjoy for breakfast with your family or as an afternoon snack

Healthy Low Carb Breakfast Foods (21)

Easy Low-Carb Snack Bars


These sweet and salty keto bars are crispy on the outside, soft on the inside and offer a crunchy texture. After 10 minutes or prep time, bake your tasty batter for 30 minutes and let the bars cool before slicing. They can be stored in an airtight container for up to 1-2 months at room temperature!

Delicious Low-Carb Breakfast Recipes Will Be Ready In 20 Mins

Weight Loss: We have brought you some super easy recipes that have been given a low carb twist to ensure that it doesn’t affect your weight loss journey!

Healthy Low Carb Breakfast Foods (22)

Breakfast is one of the most essential meals of the dayiStock


  • A well-balanced diet plays a major role in weight loss.
  • But finding the right recipe can be a challenge.
  • This is why we found some healthy weight loss recipes for you.

For those of us who have been trying to lose weight, we know how challenging it can be. While we spend time exercising and counting our calories, we realise how important it is to have a well-balanced diet. Slowly and steadily, we change our routine and start indulging in healthier things. But bringing this change can be tricky. Finding out what recipe works and what would be easy to make is a hassle. There are many trial and error dishes that we make at home. So, to make your work easy, here we bring you some delicious low carb breakfast recipes to try out. These recipes are common foods that we eat every day. However, we have given them a low carb twist to ensure that it doesn’t affect your weight loss journey! Check out the recipes below:

Healthy Low Carb Breakfast Foods (23)

Weight Loss Recipes: Low Carb Breakfast Recipes:

1.Spinach Omelette:

This omelette recipe is loaded with the nourishment of spinach and egg, as well as the cheesy delight of mozzarella. This cheese omelette is an effortless and quick breakfast item that can be a terrific addition to your low-carb diet.

(Video) 5 Low Carb, High-Fat Foods to Eat Every Day

2.Keto Upma:

Nothing is simpler than preparing a wonderful plate of veggie upma. This upma is also made with cauliflower and gradually simmered with vegetables and spices. You can experiment and play around with flavours as you like.

3.Apple And Chia Seed Smoothie:

This fantastic, healthful smoothie can be made with only three basic ingredients in about five minutes. Apple chia seeds smoothie contains the benefits of chia seeds and apple, which is strong in fibre and helps increase metabolic levels.


What can I eat for breakfast if in trying to lose weight? ›

14 Healthy Breakfast Foods That Help You Lose Weight
  • Eggs. Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1). ...
  • Wheat Germ. ...
  • Bananas. ...
  • Yogurt. ...
  • Smoothies. ...
  • Berries. ...
  • Grapefruits. ...
  • Coffee.
3 Sept 2018

Is oatmeal on a low carb diet? ›

Although oats are a good source of fiber and a staple breakfast favorite, 1 cup of plain oats contains over 40 grams of carbohydrates, eating up most of the allowed carbohydrates when following a keto or low carb diet (1). So, unfortunately, oats are not low carb or very keto-friendly.

What foods can I eat to replace carbs? ›

Low-Carb Eating — The Basics

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains. Don't eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

Are scrambled eggs good for weight loss? ›

The bottom line. Adding eggs to your diet may be one of the easiest things to do if you're trying to lose weight. They can make you feel more full and help you eat fewer calories throughout the day. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

What you should not eat for breakfast? ›

12 Foods to Never Eat For Breakfast
  • A Breakfast Without Protein. Starting your day with a balanced meal that includes protein will help you feel more full and satisfied. ...
  • A Large Glass of Juice. ...
  • A Cup of Joe…and Nothing Else! ...
  • Packaged Smoothies. ...
  • Energy Drinks. ...
  • Pizza. ...
  • Sugary Cereals. ...
  • Spoiled Milk.

Are wraps better than bread? ›

Bread. There isn't much nutritional difference between bread and wraps. Both contain similar ingredients, except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread.

What can I eat for breakfast instead of oatmeal? ›

Alternatives to Oatmeal
  • Brown Rice. Despite the rising popularity of ancient grains like quinoa, you can't beat a classic like brown rice. ...
  • Quinoa. ...
  • Buckwheat. ...
  • Chia Seeds. ...
  • Millet. ...
  • Buckwheat and Chia Breakfast Bowl. ...
  • Quinoa and Coconut Breakfast Bowl. ...
  • Millet and Spiced Pumpkin Seed Cereal.

What are the worst carbs to eat? ›

The following list contains six types of high carb foods to avoid, along with suggestions for lower carb alternatives you can use in their place.
  1. Sugary Foods. ...
  2. Bread, Grains, and Pasta. ...
  3. Starchy Vegetables. ...
  4. Beans and Legumes. ...
  5. Fat-Free Salad Dressings. ...
  6. Beer. ...
  7. Milk.
15 Dec 2017

How many carbs should I eat a day to lose weight? ›

For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

Is popcorn allowed on keto? ›

Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.

What happens if you eat no carbs for a week? ›

Severe carb restriction can cause your body to break fat down into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Will I lose weight if I cut out carbs? ›

A sudden lack of carbs will make you lose weight. It's mostly water weight at first, though. This is mostly because cutting carbs also wipes out the glycogen stores in your muscles. Glycogen helps your body retain water.

How do I detox carbs? ›

8 Tips for a Low Carb Spring Cleanse
  1. 1) Cut back on carbs. ...
  2. 2) Fill up with fiber. ...
  3. 3) Boost fiber-rich vegetable intake with plant-based meals featuring non-starchy vegetables. ...
  4. 4) Lighten up your low carb meals. ...
  5. 5) Increase your water intake. ...
  6. 6) Go organic if you'd like. ...
  7. 7) Try Intermittent Fasting (IF).
8 Apr 2022

Which fruit will reduce belly fat? ›

Apple. Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. They are particularly rich in pectin fibre that breaks down slowly. The fibres present in apple promote satiety.

What causes big stomach in females? ›

If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat. Also, your muscle mass might diminish slightly with age, while fat increases.

What is a flat belly breakfast? ›

"Foods high in fiber like oats, whole-grain bread, and berries are perfect at breakfast," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. "Fiber helps push stuff through your system, helping to keep you regular and feeling less bloated and that belly flat.

How do I lose 20lbs in a month? ›

If you want to lose 20lbs in a month, that's 5 pounds per week. To lose 5 pounds per week, you need to be at a deficit of around 17,500 calories per week. For reference, a pound of body fat is around 3,500 calories. A 17,500 calorie deficit per week is a deficit of 2,500 calories per day.

How can I lose 20lbs in 2 months? ›

How to Lose 20 Pounds as Fast as Possible
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
13 Aug 2018

How can I lose 30 lbs in 2 months? ›

How To Lose 30 Pounds In 2 Months: Taking A Multi-Pronged Approach To Weight Loss
  1. Decrease Your Calorie Intake.
  2. Consume More Protein.
  3. Consume Metabolism Boosting Foods.
  4. Drink More Water.
  5. Avoid Processed Foods And Refined Carbs.
  6. Empty Your Pantry And Home Of Unhealthy Foods/Drinks.
  7. Try Intermittent Fasting.

What's the healthiest way to eat eggs? ›

Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.

Is pasta good for weight loss? ›

Pasta is a fat-free, low-sodium food that can fit in almost any weight management plan. One-half cup of cooked pasta provides about 100 calories.

How many eggs a day should you eat to lose weight? ›

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs.

What is the healthiest breakfast meat to eat? ›

Lean meats, such as Canadian bacon low-fat turkey, low-fat chicken, lean cuts of pork or lean cuts of beef, all in moderation, are also healthy sources of breakfast-type proteins and perfect to add to an egg white omelet.

What fruit is best for breakfast? ›

Best fruits for breakfast
  • Citrus breakfast: orange, lemon, lime, grapefruit. ...
  • Exotic twist for your morning meal: banana, mango, pineapple, coconut. ...
  • Berries extravaganza: strawberries, blueberries, raspberries. ...
  • Amazing stone fruits: cherries, peaches, plums.

Is toast and butter a good breakfast? ›

“One to two tablespoons of butter will give you 100-200 calories of fat and that might keep you feeling full for a while. However, you will not get any of the other needed nutrients that a good breakfast can provide.” It also may not help you lose or maintain a healthy weight.

What can I use instead of bread for sandwiches? ›

Here are some of the best options you have for making sandwich staples with healthy bread alternatives.
  • Tortillas. For a long time, tortillas have served as one of the most mainstream low calorie bread alternatives. ...
  • Nori. ...
  • Lettuce Wraps. ...
  • Sweet Potato. ...
  • Go Breadless Altogether.
18 Mar 2022

Are Subway Sandwiches healthy? ›

In general, Subway's meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium. Part of Subway's appeal is that you can customize your meal. Take advantage of this option by choosing healthy toppings and nixing the cheese and full-fat condiments.

What is the healthiest type of bread to eat? ›

The healthiest kinds of bread are made from whole grains — not refined white flour.
Here's a look at five of the healthiest bread options according to dietitians and the nutrients they provide.
  • Whole grain bread. ...
  • Rye bread. ...
  • Sprouted grain bread. ...
  • Whole-grain sourdough bread. ...
  • Multigrain bread.
6 May 2022

What is a balanced breakfast? ›

1. A balanced breakfast can be a mix of carbohydrates, fibre, protein, vitamins and minerals. These can be found in many foods and one can pick different breakfast food groups namely cereals, fruit/vegetable and dairy. One serving from each of these good groups can provide a good start to the day.

Should I eat eggs or oatmeal? ›

Eggs = More Protein

According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.

Is oatmeal or toast better for breakfast? ›

Oatmeal would be the much better choice. It has far more fiber with one cup yielding 4 g of fiber compared to only 1.6g in two slices of white bread. The calorie comparison would be fairly close with the oatmeal weighing in at around 165 Cal.

What should you not eat after 50 years old? ›

Here are eight foods that you should cut down on (or avoid eating altogether) as you get older, and why:
  • Raw or undercooked eggs, meat and poultry. ...
  • Grapefruit. ...
  • High-sodium foods. ...
  • Caffeine. ...
  • Sodas and sugary drinks. ...
  • “Sugar-free” drinks. ...
  • Alcoholic beverages. ...
  • Foods with empty calories.
24 Jul 2022

What can I eat to lose belly fat in a week? ›

To reduce belly fat in 1 week, eat lean protein, such as beans, eggs, and nuts, to help you stay full for longer periods of time. Additionally, add fresh fruits and vegetables to every meal since they're high in nutrients but low in calories.

What foods should you avoid to lose weight? ›

11 Foods to Avoid When Trying to Lose Weight
  • The foods you eat can have a major effect on your weight. ...
  • French Fries and Potato Chips. ...
  • Sugary Drinks. ...
  • White Bread. ...
  • Candy Bars. ...
  • Most Fruit Juices. ...
  • Pastries, Cookies and Cakes. ...
  • Some Types of Alcohol (Especially Beer)
3 Jun 2017

How many carbs do you burn walking? ›

Respiratory Quotient and Exercise Intensity

Walking at a moderate pace has a respiratory quotient of 0.85, meaning you'd burn approximately 50 percent fat and 50 percent carbohydrate. Walking for one hour burns approximately 254 calories, or 127 calories of carbohydrates.

How many calories should I eat to lose 2lbs a week calculator? ›

Calculation. To lose 2 lbs. of body fat a week, you need to eat 7,000 calories less than you would need to maintain your current weight. In other words, if you weigh 200 lbs., you need at least 2,000 calories to maintain that weight.

Can you eat carbs and still lose belly fat? ›

Carbs and weight loss:

Including whole grains- rich in carbs, may help reduce the total body fat and that stubborn belly fat. Eating a breakfast comprised of foods those release carbohydrates slowly such as oatmeal or bran cereal may help burn more of your body fat.

Is peanut butter keto friendly? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

How many carbs a day keep you in ketosis? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Can I have oatmeal on keto? ›

Pure Oatmeal is one of the most nutritious of all grains. But can it also fit into the Keto diet? Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet.

Should you avoid carbs for breakfast? ›

Eating Carbohydrates instantly upon waking effects key hormones such as dopamine, insulin and cortisol, it prevents you from feeling fuller for longer and it has a correlation with excess body fat storage.

What is good protein for breakfast? ›

Additional High-Protein Breakfast Foods

Oats: 5 grams of protein per 1/2 cup, dry, serving (9) Peanut Butter: 7 grams of protein per 2 tablespoon serving (10) Bacon: 6 grams of protein per 2 slice serving (11) Milk: 8 grams of protein per 1 cup serving (12)

What time of day should you stop eating carbs? ›

Try cutting out carbs after 12 p.m. — you might be pleasantly surprised with the results. From more energy to healthy weight loss, cutting out carbs by midday may be worth a try for you.

What is the healthiest carb to eat? ›

12 High Carb Foods That Are Incredibly Healthy
  1. Quinoa. Quinoa is a nutritious seed that has become incredibly popular among health-conscious consumers. ...
  2. Oats. ...
  3. Buckwheat. ...
  4. Bananas. ...
  5. Sweet potatoes. ...
  6. Beets. ...
  7. Oranges. ...
  8. Blueberries.

How many carbs should I eat a day to lose weight? ›

For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

Can I eat bacon on low carb diet? ›

Absolutely. All bacon is keto bacon! Since carbs in bacon are naturally low, it's a highly popular choice for a low carb lifestyle.

Can you survive eating no carbs? ›

While some organs can learn to live without carbohydrates, others can't. This means that it is a good idea to include carbohydrates in your diet as they are the easiest way to provide glucose to your body. That being said, you can cut down on or cut out carbs if you are getting enough calories every day.


1. 7 Low Carb Breakfast Ideas - A Week Of Keto Breakfast Recipes
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3. 7 Easy Keto Breakfast Ideas | Low Carb Breakfast Recipes
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