. Low Carbohydrate Breakfast Without Eggs | ABC Nutrition Solutions

Low Carbohydrate Breakfast Without Eggs: Tasty, Out of the Box Ideas From a Registered Dietitian

Do you or your child dislike eggs or are you just sick of eating them all the time?  Maybe your child has an egg allergy or your family is trying to consume more plant based meals?

You are not alone if it seems like ALL of the low carb breakfast choices you can think of or see online contain eggs!

This is a common topic that comes up in counseling sessions and we are here to help!  This article about low carbohydrate breakfast without eggs will give you several different ideas and recipes that are not packed with carbs for your family to enjoy.

What is a considered low carb?

There is a range of what people may consider “low carb”.  To some people, low carb is the same thing as “keto” which limits carbs to up to 50 grams total per day.  

We prefer to limit carbs to around 30-45 grams per meal to help prevent large post meal blood sugar spikes while still allowing for flexibility in food choices.

Why is a low carbohydrate breakfast important for people with diabetes?

While there are no foods that are off limits and it is perfectly fine to enjoy a bowl or cereal or a donut for breakfast if that is what you enjoy, you will most likely find that limiting carbs to 30-45 grams at meals will help prevent large blood sugar spikes after eating.  This will result in more consistent and stable blood sugars. 

Breakfast meals that contain protein and healthy fat will also help keep you feeling satisfied throughout the day.

Low carbohydrate breakfast recipes without eggs

Now let’s jump into some delicious ideas of low carbohydrate breakfast food recipes without eggs!  All of these recipes contain less than 45 grams of carbohydrates per serving.

  • Cottage Cheese Breakfast Bowl
    • Check out this cottage cheese breakfast bowl recipe from Diet Doctor that packs in 29 grams of protein!
  • Chocolate Avocado Pudding
    • If you love sweet, decadent breakfasts this delicious Chocolate Avocado Pudding by Kelsey P. RD is one you will surely love.
Image of chocolate avocado pudding
  • Chia Seed Pudding
    • This Coconut Chia Pudding from Well Plated by Erin contains only 14 grams of carbohydrates per serving
Image of Coconut Chia Pudding
  • Low carbohydrate protein smoothies
    • This Low Carb Smoothie by Low Carb With Jennifer is a great way to sneak some veggies into your morning
    • Pro tip: Store the leftovers in a popsicle mold and place in the freezer for a delicious frozen treat later on!
Image of Low Carb Smoothie
  • Tofu Scramble
    • This Silken Tofu Scramble from Fueling Fertility is a protein packed plant based option
Image of Silken Tofu Scramble
  • Low Carb Breakfast Casserole
    • This Caprese Zucchini Casserole from Eating Well is incredibly simple to prepare and is packed with veggies!
  • Energy Bites
    • These tasty No-Bake Energy Bites by All Recipes are easy to throw together and can be stored in the fridge for up to a week making them the perfect grab and go option for busy mornings
  • Two Ingredient Bagels
    • Love a good bagel but hate the blood sugar aftermath?  Check with this recipe for two ingredient bagels from SkinnyTaste!
    • Pro tip: Use this dough for other recipes such as pizza, calzones, bagel dogs, and more!

Store bought low carb breakfast ideas

Short on time in the mornings?  Here are some of our favorite store bought healthy low carb breakfast options.

  • Store bought low carbohydrate cereal with unsweetened almond milk
    • Some of our favorite brands to look for include Magic Spoon, Catalina Crunch, and Three Wishes
  • Low carb toast with nut butter
    • Check out our post on High Fiber Bread to find a great high fiber, low carb bread option.  Top with peanut butter or almond butter.
  • Greek yogurt with berries and nuts
    • Combine 6 ounces of greek yogurt with ¼ cup of your favorite berries and ¼ cup of nuts
  • Smoked salmon
    • Spread some cream cheese and capers and roll it up for a deliciously simple and savory low carb meal


As you can see, there are plenty of healthy low carb breakfasts you can make or purchase that do not contain any eggs.  Breakfast doesn’t have to be limited to morning either, you can consume these quick and easy meals morning, noon, or night!

Always discuss the ideal amount of carbohydrates you should eat for breakfast and other meals and snacks with your doctor or dietitian.

Don’t forget to check out our post on high fiber bread for some ideas of our favorite bread choices to use for breakfast meals!

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