Friday, November 14, 2008

Low Carb Breakfast Recipes


  • 1/2 tablespoon butter
  • 2 eggs
  • 1/2 roasted red bell pepper, about 1 1/2 ounces
  • 1/2 small avocado, coarsely chopped, about 2 1/4 ounces
  • Salt, to taste

In a small, nonstick skillet, heat the butter over medium heat. Break the eggs into the pan and break the yolks with a spoon; sprinkle with a little salt. Stir to scramble and continue stirring until the eggs are starting to set up. Quickly add the peppers and avocado. Cook and stir until the eggs are set to your liking. Adjust the seasoning, if needed.

Makes 1 serving
Do not freeze

Per Serving: 317 Calories; 26g Fat; 14g Protein; 9g Carbohydrate; 5g Dietary Fiber; 4g Net Carbs

I came up with this to use up some odds and ends that I had in the fridge.


  • 8 ounces cheddar cheese, shredded
  • 4 ounce can chopped green chiles
  • 1/2 cup heavy cream
  • 3 eggs
  • 1/8 teaspoon cumin
  • 1/8 teaspoon chili powder
  • 1/8 teaspoon salt

Grease a large glass pie plate. Beat the eggs with the cream and seasonings. Put the cheese in the bottom of the pie plate; sprinkle the chiles evenly over the cheese. Slowly pour the egg mixture evenly over the cheese. Bake at 350º for 30-35 minutes until knife inserted in the center comes out clean.

Makes 6 servings
Can be frozen

Per Serving: 242 Calories; 20g Fat; 13g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs

This is based on a recipe I've made for years, but it had tortillas as the crust.


  • 2 eggs, beaten
  • 1 tablespoon butter
  • 2 tablespoons soft cream cheese with chives

Melt the butter in a small skillet. Add the eggs and cream cheese. Stir and cook to desired doneness.

Makes 1 serving
Do not freeze

Per Serving: 341 Calories; 31g Fat; 15g Protein; 3g Carbohydrate; 0g Dietary Fiber; 3g Net Carbs

Cream cheese breakfast bites

You can also add your own low carb toppings to this is u desire!
  • 2 packs of cream cheese
  • 1/2 cup of Splenda
  • 1 or 2 eggs (whichever u prefer)
  • 1/2 tsp of vanilla
Mix all together & put spoonfuls of the mix into little muffin cups & bake at 350 for 20 min...
set out to cool....then refridgerate....some people like them cold & other's like them right out of the oven.

Grilled Oatmeal
  • 3 c. water
  • 1 c. skim milk
  • 2-3 T. splenda
  • 1-1/2 c. steel cut oats
  • 1 T. smart balance
  • 1 T. canola oil
In large saucepan, put water, milk, and splenda. Bring to a boil and stir in oats. Reduce heat to low and simmer 20 minutes, stirring constantly, until very thick. Spoon into a PAM-sprayed 7x11-pan and cool to room temperature. Cover with plastic wrap and refrigerate at least 2 hours or overnight. Use a sharp knife and spatula to cut 8 triangles. In a skillet, place smart balance and oil. On medium heat, cook the oatmeal triangles to brown each side, about 2 minutes per side, being careful not to burn. Serve with favorite oatmeal toppings: sugar-free syrup or fruit compote or whipped cream.

Belgian Waffles

  • 2 large eggs
  • 1/4 C Lowfat Ricotta Cheese (store brand)
  • 1 T Granular Splenda, more or less to taste
  • 1/2 t. Baking Powder
  • 1/4 t. Cinnamon, more or less to taste (optional)
  • Dash Nutmeg, more or less to taste (optional)
  1. Preheat waffle iron. If no waffle iron is available, recipe can also be used for fluffy
  2. pancakes, but that is not as much fun! Beat eggs with electric mixer on high for 1
  3. minute to make them light and fluffy. Add all other ingredients. Beat until smooth.
  4. Spray waffle maker with PAM or other cooking spray. Pour all batter, should fill bottom tray. Close and cook as usual for waffles.
  5. Top with Smart Spread or other butter substitute, a sprinkle of splenda, and/or some
  6. sugar free syrup. Serve with V8 for a complete and satisfying breakfast!
  7. Or, top with berries. You can also nuke blueberries and add some splenda to make your own blueberry syrup. Other variations include adding one of the following: 1 T wheat germ, 1 T ground flax seed, 1/4 C oatmeal. You may also try using cottage cheese instead of some of the ricotta.
German Farmers Breakfast
  • 4 eggs
  • 1/4 onion
  • 3 slices bacon
  • 1cup shredded cheese(any kind you like) I usually use cheddar
  • 1 medium size tomato
Spray a medium size skillet with cooking spray. Chop up the onion and cut the bacon into 1 inch pieces. Fry up the onion and bacon until crispy. Don't drain the grease! Chop up the tomato and add it to the pan with the onion and bacon. Let that cook down for about 5 minutes on a low heat. Crack your eggs on top of the bacon, onion, and tomato. Add the cheese on top of the eggs, cover the pan with a lid and let cook 5-10 minutes or however much you want the eggs cooked. I usually break this into two meals for myself. Very yummy and filling. Good for induction too!

Chile Rellenous Huevous
  • Vegetable oil spray
  • 4 ounces chorizo sausage, cooked and diced (may use any breakfast sausage)
  • 6 large eggs
  • 4 ounces diced green Chile peppers (canned preferred or you can try hot peppers)
  • 1/2 cup grated cheddar cheese
  • 1/2 cup grated Monterey jack cheese
  1. Place the rack in the center position and preheat the oven to 375 degrees F.
  2. Spray the muffin pan with vegetable oil and divide the cooked diced chorizo equally into each of the six cups.
  3. Next crack an egg into each of the cups over the sausage, trying to keep the yolks unbroken and bake for about 12-14 minutes until the egg whites are cooked.
  4. Remove the pan from the oven and top each cooked egg with equal amounts of chili peppers and both types of cheese and place back into the oven for just 1 minute more until the cheese is melted and remove.
  5. Let the eggs stand in the muffin pan for 2 minutes to set before removing each egg with a small rubber spatula or fork to serve. (They should hold together like a muffin) Serve topped with a dollop of sour cream and salsa if desired.

Cream cheese breakfast bites

  • 2 packs of cream cheese
  • 1/2 cup of Splenda
  • 1 or 2 eggs (whichever u prefer)
  • 1/2 tsp of vanilla

Mix all together & put spoonfuls of the mix into little muffin cups & bake at 350 for 20 min... set out to cool....then refridgerate.... some people like them cold & other's like them right out of the oven.

Cream cheese breakfast bites

You can also add your own low carb toppings to this is u desire!
  • 2 packs of cream cheese
  • 1/2 cup of Splenda
  • 1 or 2 eggs (whichever u prefer)
  • 1/2 tsp of vanilla
Mix all together & put spoonfuls of the mix into little muffin cups & bake at 350 for 20 min...
set out to cool....then refridgerate....
some people like them cold & other's like them right out of the oven.

Two Pepper - Olive Frittata

  • 6 Eggs
  • 2 T Water
  • 1⁄4 t dill weed
  • 1 t crushed dried basil
  • 1⁄4 t Black Pepper
  • 1⁄2 t Salt
  • 1 T canola oil
  • 3⁄4 ct slivered bell peppers
  • 1 clv Garlic
  • 2⁄3 c sliced black olives
  • 1⁄2 c Shredded Cheese
  1. Cheese can be swiss, jack, or mozerella ( i like swiss best); any color peppers will work.
  2. Preheat oven to 350.
  3. in a medium bowl, whisk together eggs, water, basil, dill, salt, and pepper. Set aside.
  4. Heat oil in a 10 inch oven proof skillet (you can wrap the handle with foil if you're not sure its oven proof). Saute peppers, garlic and onion for 3 minutes. Sprinkle olives over mixture. Whisk egg mixture, pour it evenly over the vegetables and cook over medium-high heat for 5 minutes. Do not stir.
  5. Sprinkle cheese over eggs and place skillet in oven until top is set and cheese is melted. (The recipe says 3-4 mins but it takes more like 7-8; i just watch and see when it looks set up and no longer runny in the middle.)
  6. I cut in in 6 slices and figured 3 grams per slice. Makes great leftovers to zap in the micro!

Egg & Sausage Scramble

  • 1 lb jimmy dean sausage
  • 12 Eggs
  • 8 oz sharp cheddar cheese
  • 1 ds mustard
Brown sausage, set aside. Beat eggs in bowl. Pour over sausage and scramble together until eggs are done. Sprinkle cheese on top and add desired amount of mustard on top. I know it sounds crazy, but my family LOVES it!! I needed to do something different without increasing my carb intake. This was to perfect way.

Makes 6 Large Servings!

Cream Cheese Pancakes

* 8 oz softened cream cheese
* 3 Eggs
* 1 pk sf sweetener
* 1 ds cinnamon
* 1 1⁄2 T heavy cream
* 1 ds Butter

1. Butter is for pan, griddle.
2. Separate the eggs. In medium bowl, mix together cream cheese, egg yolks, heavy cream, Somersweet (Splenda) and cinnamon until well blended.
3. In another bowl, beat egg whites with an electric mixer until stiff peaks form. Fold egg whites into cream cheese mixture. Cook just like any other pancakes.
4. These don't take quite as long to cook as regular pancakes do, They have a little bit of a spongy texture, but the heavy cream helps with that. These are fabulous with sugar free syrup or sugar free fruit spread.
5. Total carb count for whole recipe: 10-12. Amount for each pancake depends on size. For my family this feeds 2 1/2 so enjoy...

Almost Pancakes

* 2 large eggs
* 1⁄4 c whipping cream
* 1 pk Splenda
* 1 ds cinnamon

Whisk all of the above together. Heat 8" skillet. I used 1/4 of a tsp. of Olivia. When hot pour in enough mixture to just coat the bottom. When the top starts to bubble (just like pancakes) flip. I did not cook on the bottom side very long at all. Repeat with he rest of mixture. I ended up with 4.

1.5 oz. cream cheese
1 packet Splenda
1/8 tsp. vanilla
Soften cream cheese in microwave, add Splenda, and vanilla. Mix together.

Layer the "pancakes" and spread topping between each layer and on top.

Ricotta Omelet w/Berries

* 2 Eggs
* 1⁄2 c ricotta
* 1 oz sliced stawberries

1. Beat the eggs in a small bowl. Pour onto hot skillet or griddle. When eggs have set, spoon ricotta onto omelette (if this is for a dessert you might want to add some Splenda and sourcream to the ricotta) Add sliced strawberries on top of ricotta and fold omelette up. Slide onto your plate and enjoy !!!
2. Variations: Whatever you can think of ...Blueberries, top w/sour cream, SF Syrups or Chocolate Protein Powderin Ricotta, ...have fun (add the carbs of additions).
3. Use whole Ricotta if you can find it.

Egg Rellenos Recipe

Yield: 18 servings

* 3 green bell peppers
* 3 red bell peppers
* 3/4 lb. medium sharp cheddar cheese, grated
* 3/4 lb. Monterey Jack cheese, grated
* 9 eggs
* 1 pint Ricotta or cottage cheese
* 1 pint sour cream
* 1 tsp. seasoning salt
* 1/2 tsp white pepper
* 1 pint fresh salsa

Preheat oven to 350 degrees. Wash, seed, and slice the peppers into 1/4 inch thin pieces. Grease one 10 1/2" x 14 3/4" x 2 1/3" casserole pan. Layer pepper slices with the two grated cheeses until all are used. Process cottage cheese in food processor until smooth. Add seasonings and sour cream and blend 5 seconds more. Add eggs and process until well-blended. Pour over pepper and cheese mixture. Bake for 1 hour until puffed and golden and set in the middle. Remove from oven and let stand 10 minutes before serving. Serve salsa in a separate dish.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.