Sunday, August 10, 2014

5 Low Carb, High Protein Breakfast Ideas



1. Low Carb Pancakes


NOTES

These pancakes have almost no sugar, so serve with Greek yogurt, fresh fruit, or your favorite maple syrup if you'd like to sweeten them.

INGREDIENTS

3 cups almond meal
1 tablespoon ground flaxseed
1/2 teaspoon sea salt
1/2 teaspoon baking soda
3 large eggs
3/4 cup unsweetened almond milk, light coconut milk, or milk
2 tablespoons extra-light olive oil, walnut oil, coconut oil, or butter, melted

DIRECTIONS

  1. In a medium bowl, combine the almond meal, flaxseed, salt, and baking soda.
  2. In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.
  3. Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.
  4. Lightly oil a skillet and heat over medium heat. Pour 1/4 cup batter onto the skillet. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.
  5. Serve with desired toppings. Makes 14, 4 inch pancakes.
Wheat Belly Wheat-Free Pancake Recipe
2. Yogurt-Filled Cantaloupe

INGREDIENTS

1/2 cantaloupe
6 ounces nonfat Greek yogurt
1 tablespoon fresh raspberries
1 tablespoon fresh blueberries
1 teaspoon raw pepita seeds

DIRECTIONS

  1. Scoop out seeds from the center of your half cantaloupe.
  2. Fill the hole with six ounces of nonfat Greek yogurt.
  3. Add berries to the yogurt and sprinkle with pepita seeds.
  4. Use a spoon to scoop bites right out of the cantaloupe peel!

3. Turkey Sausage Muffins


INGREDIENTS

For the sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt
For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives

DIRECTIONS

  1. Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.
  2. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.
  3. In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.
  4. Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.
  5. In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.
  6. In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.
  7. Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.

4. Quinoa Egg Bake


INGREDIENTS

1 teaspoon butter or butter substitute
1/2 cup uncooked quinoa
8 eggs
1 1/4 cup nonfat milk
1 tablespoon chopped garlic
1 teaspoon chopped thyme
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups packed baby spinach, roughly chopped
1 cup finely shredded Romano or Parmesan cheese

DIRECTIONS

Preheat oven to 350°F. Grease an 8-inch x 8-inch glass or metal baking dish with butter; set aside.

  1. Put quinoa into a fine mesh strainer and rinse under cold running water until water runs clear; drain well.
  2. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.
  3. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.
  4. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.
  5. Set aside to let cool briefly, then slice and serve.
  6. Serves 6.


  1. 5. Baked Egg in Avocado
  2. NOTES

    This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

    INGREDIENTS

    2 ripe avocados
    4 fresh eggs
    1/8 teaspoon pepper
    1 tablespoon chopped chives

    DIRECTIONS

    1. Preheat the oven to 425 degrees.
    2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
    3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
    4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
    5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
    6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!






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