Quick and Easy Low-Carb

Looking for a breakfast dish that you can grab on your way out the door? These low-carb recipes are easy to make and and taste great straight from the fridge.

These breakfasts are the lovely kind that you can make ahead of time because you’re a good friend to your future morning self – the one who needs to start the day with a nourishing meal. The kind you need in your repertoire if you live with people who claim they have no time for breakfast.

They’re all easy to make and taste great straight from the fridge (although you can reheat the egg-based meals if you prefer). They also make excellent snacks – and, luckily, there’s no law saying you can’t eat the same thing at 3:00 pm that you ate at 8:00 am.

 

Jazzed-Up Scrambled Eggs

Scrambled eggs are unfussy – plus, the eggs come out nice and fluffy. Add your favorite ingredients here (think: pizza toppings), but, yes, you’re going to notice that every recommended filling combo starts: “Baby spinach and...” Of course you don’t have to add spinach to all your eggs! But it’s such a good and painless way to get your greens, you might as well.

 

Overnight Berry Chia Pudding

Adam Brown, the author of our book "Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me," refers to chia pudding as “a three-minute breakfast that changes lives,” and notes that “each 1/4 cup of chia seeds has 20 grams of carbs, though 16 grams are from fiber (80%), translating to little BG [blood glucose] impact.”

It is also weirdly yummy, with a delightfully strange texture that is a little bit like a cross between bubble tea and caviar. You can use dairy milk instead of coconut milk to increase the protein, or add protein powder if you like. You can also make your life easier by doubling the recipe: shake it up in a big jar and then portion into two smaller ones.

Mini Spinach Ricotta Frittatas

These individually portioned spinach and cheese egg bites are not only portable but also are so filling and satisfying, and while they're low-carb and a high source of protein, they don't taste like they're trying to be healthy. Whole-milk ricotta and mozzarella add a delightful richness, but low-fat ricotta and part-skim mozzarella cheese, or even vegan ricotta cheese, would be a simple swap for a lighter recipe.

Ham and Egg Cups

These savory breakfast cups are fun and even kind of pretty, if flowers made of lunch meat can be described as “pretty.” They’re also surprisingly quick and easy to make; you can make a lot of them at once to eat at your grab-and-go leisure. Plus, you can switch things up as you like with different types of ham, like prosciutto, or different seasonings or chopped vegetables – just make sure not to use any that will give up a bunch of liquid and make the eggs watery (mushrooms and spinach need to be cooked first for this reason; peppers can be added raw).

Savory Zucchini Breakfast Muffins

These satisfying little pucks are like a cross between a muffin and a quiche, and they’re wonderful. The zucchini and eggs make them healthful and nourishing, the cheese and meat make them perfectly tasty, and the coconut flour gives them a unique, moist texture. That said, there is not really a good substitute for the coconut flour, as is both low-carb and moisture-retaining (however, if you can’t find it at the store, you can make it yourself by whizzing dried unsweetened coconut in a blender or food processor until you get a powder). This recipe is easily doubled, and you can season the muffins however you like: with herbs or spices or garlic powder or even a bit of mustard, as your household tastes dictate. I like them best just like this.