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

Low-carb egg muffins. Image: iStock.Source:BodyAndSoul Too often people think that eating low-carb means 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 the good 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 is keep 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

Photo: Australian EggsSource:BodyAndSoul Recipe from Australian Eggs Ingredients

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.

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

Image: iStockSource:BodyAndSoul Recipe by Mark Sisson

Makes 3 large pancakes

Calories: 177

Fat: 16 G/141 calories

Carbohydrate: 2 G/6 calories

Protein: 8 G/30 calories Ingredients


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. This is an edited extract from The Keto Reset Diet Cookbook by Mark Sisson published by Hardie Grant Books $29.99 and is available in stores nationally. Photographer: © Andrew Purcell. 3. Halloumi breakfast packs Image: iStockSource:BodyAndSoul Recipe by Sam Wood Ingredients 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 Method 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 Image: Australian Eggs.Source:BodyAndSoul Recipe from Australian Eggs Preparation time: 20 mins Cooking time: 20 mins Serves 4 Ingredients 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 Method 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. 5. Perfect pizza recipe World, meet Luke Hines’ ‘Perfect Pizza’. Image:Source:BodyAndSoul Recipe from Luke Hines’ new cookbook ‘Smart Carbs’ Serves 2 Ingredients 2 zucchini, grated and squeezed of excess liquid 3 tablespoons coconut flour 1 teaspoon dried Italian herbs pinch of salt 4 eggs 2 tablespoons tomato paste 1 roma tomato, sliced 2 streaky bacon rashers, chopped 2 tablespoons basil leaves 1 handful of rocket leaves 2 tablespoons nut cheese or goats cheese (optional) 1 tablespoon extra-virgin olive oil Method 1. Preheat the oven to 180°C and line a pizza tray with baking paper.2. Add the zucchini, coconut flour, Italian herbs, salt and two of the eggs to a bowl and mix together well to form a batter. Mould into the prepared pizza tray and bake for 6–8 minutes, or until par-baked.3. Remove the base from the oven and spread the tomato paste evenly over the surface. Lay over the tomato slices and bacon, then carefully crack over the remaining eggs towards the centre to ensure they don’t drip over the side. Transfer to the oven and bake for a further 5 minutes, or until the eggs are cooked.4. Remove the pizza from the oven and top with the basil, rocket and nut or goats cheese (if using). Drizzle over the olive oil and serve.


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