A meaty egg omelet served with green vegetables is a perfect low-carb yet hearty breakfast.
When the word carbohydrate is mentioned, most people envision starchy foods including potato-, sugar-, flour- and oat-based products such as bread, muffins, cookies and cakes. The reality is that most foods contain some carbohydrates. Virtually the only exempt foods include meats and green vegetables which are not the most popular breakfast foods. However, a combination of non-carbohydrate foods with very low carbohydrate foods makes for a complete and healthy breakfast.
Omelets
Eggs are relatively low in carbohydrates, with a single egg containing around 0.6 g of total carbohydrates. The egg yolk and egg white each contain the exact same amount of carbohydrates; the difference between the two lies in the fat and cholesterol content, therefore omelets can be made either as whole egg or white depending on preference. Omelets are great low-carbohydrate breakfast foods as they can incorporate a variety of no-carbohydrate meats such as chicken and ham as well as green vegetables such as spinach, green peppers and kale.
Whole Grains (Low Carbohydrates)
While pancakes, waffles and cinnamon rolls may be out of the question for a low-carbohydrate breakfast menu, toast does not have to be. One slice of 100 percent whole grain--not whole wheat--bread contains about the same amount of carbohydrates as one banana. Look for low-carb and whole-grain items at your grocery store or market to incorporate into your menu.
Sausages and Ham
Meats are great zero-carbohydrate breakfast foods as they provide protein and the feeling of fullness. Bacon, turkey sausages, ham and shredded chicken are great items to eat along with whole-grain toast, in an omelet or atop a bed of lettuce. Though low in carbohydrates, meat, particularly pork and beef, is high in fat and should be eaten in moderation.
Smoked Salmon
Smoked salmon is not only carbohydrate free, but contains high levels of protein, omega 3 fatty acids and vitamin E. Smoked salmon can be served warm or cold on a slice of whole-grain bread or a bed of lettuce. Cream cheese is an excellent accompaniment to smoked salmon, and with only 0.8 g of carbohydrates in a two-tbsp. serving, it can be included in a non- or low-carbohydrate breakfast.
Fruit (Low Carbohydrates)
All fruits contain carbohydrates, though some more than others. Avocados, bananas, apples and dried fruit contain the highest levels, while fresh berries and melons contain relatively low amounts of carbohydrates.
Dairy (Low Carbohydrates)
Dairy, as a food group, is consumed at breakfast in cultures around the world in the form of cheeses, yogurts, milk and cream for coffee and tea. Unfortunately, dairy products contain high levels of carbohydrates. The only way to incorporate dairy into a low-carbohydrate diet, not a non-carbohydrate diet, is to use skim milk and low-fat yogurt. Of course, serving carbohydrate-free coffee and tea along with the skim milk is a necessity on any breakfast menu.
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