Beyond bacon and eggs, what can you eat for breakfast on a LCHF (low carbohydrate, high fat) diet? In the U.S., our typical “breakfast foods” tend to be sweet, but in other parts of the world, eating fish, meats, and vegetables for breakfast is common. So, don’t be afraid to think beyond the cereal bowl! Here are a few ideas and a recipe to get you started.

 

  1. Hard boiled eggs, a handful of almonds, and a handful of cherry tomatoes
  2. Hard boiled eggs, beef jerky, and sliced peppers
  3. Eggs fried in butter, half an avocado, and mixed greens
  4. Scrambled eggs (with cream, butter, and fresh chives)
  5. Omelets & Frittatas: Ham & Cheddar, Spinach & Feta, Salmon & Asparagus, Vegetarian, etc.
  6. Eggs Benedict (hold the English muffin) and sausage (make sure there are no added starches or sugars)
  7. Egg muffins – see below for a recipe. Vary the fillings to keep it interesting! You can use any meats, cheeses, and vegetables you’d like. Try sausage, mushroom, peppers, and onion; ham, cheddar, and asparagus; spinach and feta, etc.
  8. Smoked salmon with cream cheese and capers
  9. Full-fat Greek yogurt with a few berries and sliced nuts
  10. Canned salmon or mackerel and boiled eggs
  11. Canned tuna mashed with avocado and mayonnaise
  12. Cubed cheese and salami or ham
  13. Cottage cheese with diced tomatoes and ham
  14. Cubed tofu with steamed snow peas and red peppers
  15. Leftovers from yesterday’s lunch or dinner

Broccoli and Cheese Muffins

These light egg muffins make a great breakfast-to-go. Eat them hot, or pack them and take them anywhere with you. Double the recipe for breakfasts all week—they keep for up to 4 days in the refrigerator.

Serves 2

Prep time: 10 minutes | Cook time: N/A | Total time: 40 minutes

5.8 grams total carbs / 5.2 grams net carbs

  • Nonstick olive oil spray
  • 6 eggs
  • ½ cup steamed broccoli, chopped
  • 1 cup ricotta cheese
  • Salt and pepper to taste
  1. Preheat oven to 350°F. Spray 6 cups of a muffin tin with nonstick spray.
  2. If you do not have steamed broccoli, steam chopped broccoli in the microwave for 2-3 minutes.
  3. In a large bowl, combine the eggs, broccoli, ricotta cheese, salt, and pepper.
  4. Pour egg mixture into muffin tins and bake for 20 minutes, until eggs are set.
  5. Serve warm (3 muffins per serving).