Easy Low Carb Breakfast Ideas to Fuel Your Mighty Day
There’s a reason that people often refer to breakfast as “the most important meal of the day.” Breakfast breaks the long fasting period you experience overnight, so getting your day off to the right start is important. Unfortunately, many seniors get stuck in a breakfast rut and end up skipping the meal. That’s a missed opportunity for quick, easy low carb nutrition that can jumpstart your metabolism and reduce your risk for chronic health conditions.
At Mighty Health, we’re big believers in a good breakfast. That’s why we’ve rounded up a list of low carb breakfast options perfect for people over 50.
Benefits of Eating a Low Carb Breakfast for Those Over 50
Breakfast is the first opportunity you have to replenish your energy stores for the day. It kicks your metabolism into gear after going 10-12 hours without eating after last night’s dinner. This is especially important for people over 50, as your body’s metabolism and ability to regulate blood sugar changes as you age. In fact, research studies show that people who regularly eat breakfast are more likely to be a healthy weight, have lower rates of type 2 diabetes, and are at lower risk for cardiovascular disease. Plus, eating breakfast can help you concentrate better and prevents impulsive food choices later in the day.
Clearly eating breakfast is a good idea, but the foods you choose are also important. High-carbohydrate foods like breakfast cereals or bagels give you an initial energy boost. However, they lack protein and healthy fats that keep your body feeling full for longer. They may also cause your blood sugar levels to swing, which can cause cravings and irritability. Low carb breakfast ideas will regulate your blood sugar and help you maintain a healthy body weight.
11 Easy Recipes for Low Carb, Keto Friendly Breakfasts
Check out the links below for healthy, low carb breakfast ideas to get your day off to the right start.
Two Ingredient Banana Pancakes
Not only does this pancake recipe have just two ingredients, it comes together in no time. Simply crack two large eggs into a blender, and add a ripe banana. Puree until smooth. Drop 2 T. batter onto a hot, nonstick skillet and wait until bubbles appear on the surface and the pancake edges look dry. Then, flip and cook until browned.
Spinach and Mozzarella Egg Bake
This egg bake is perfect for those who prefer a savory breakfast. Start by preheating your oven to 375 degrees F. Add 1 tsp. olive oil to a large frying pan, and add 5 oz of fresh spinach (about 4 cups). Stir until the spinach is wilted, and transfer to a greased casserole dish. Then, add a layer of 1 1/2 cups of grated mozzarella cheese and 1/3 cup of thinly sliced green onions. Beat 8 eggs with Spike Seasoning or another seasoning of your preference (salt and pepper work great, too!). Pour the egg mixture into the casserole dish and bake for about 35 minutes, until slightly browned. Let cool for 5 minutes before serving. This egg bake makes 6 servings that can be cut into individual portions to eat throughout the week
Almond Flour Banana Bread
Traditional banana bread recipes are often full of sugar and white flour, which makes them high in carbohydrates. This recipe uses almond flour for a protein boost and banana-forward flavor. Begin by preheating your oven to 350 degrees. Mash 3 bananas in the bottom of a large mixing bowl. Add 3 eggs, 1/4 of any sweetener (maple syrup or honey are good options), and 1/4 cup of vegetable oil or another mild oil. Add 1 tsp. vanilla extra, 1 tsp. cinnamon, 1 tsp. baking soda, 1 tsp. baking powder, and 1/4 tsp. salt. Gently stir in 3 cups of almond flour until combined. Pour into a greased loaf pan and bake for 50 minutes. Let cool for 10 minutes before removing the bread from the pan. Let cool an additional 10 minutes before serving.
Veggie Egg Cup
Egg cups made in a muffin tin are a perfect convenience food. You can make a large batch and freeze the extras for a quick breakfast on busy mornings. Simply dice and saute your favorite veggies. Onions, peppers, mushrooms, zucchini, and cherry tomatoes are great options. Then, beat 5 eggs with salt and pepper to taste. Add a spoonful of vegetables to the bottom of each well of a muffin tin. Pour the beaten eggs until the liquid nearly reaches the top, and bake at 350 degrees F for 20 minutes.
Cauliflower Everything Bagels
Bagel lovers following a low-carb meal plan will love this recipe. Begin by placing 6 cups of cauliflower florets (about 1 1/2 pounds) in a food processor. Process until finely chopped, and microwave on high for 3 minutes. Once cooled, use a kitchen towel to wring out any extra moisture. Add 1 large egg and 2 1/2 tsp. everything bagel seasoning. Then, divide the mixture into 8 equal portions on a baking sheet. Flatten into a circle about 3 1/2 inches in diameter. Using a 1-inch biscuit cutter, make a small hole in the center of each circle. Pat the excess dough onto the bagel ring. Bake for 22-25 minutes, until browned and crispy around the edges.
Buffalo Bacon Egg Cups
These egg cups are loaded with flavor and protein to get your morning off to a strong start. Mix 9 eggs, 1/4 cup hot sauce of your choice, 1/3 cup cheddar cheese, 1 minced clove of garlic, 3 T. blue cheese, and 3 pieces of bacon (cooked and crumbled) in a large bowl. Then, pour into muffin cups and bake at 350 degrees F for 16 minutes.
Summer Breakfast Salad
You may be thinking, “salad, for breakfast?” Why not? This salad is packed with antioxidant-rich ingredients that combat our cells’ aging. Toss 8 oz spinach (about 6 cups), 1/2 cup blueberries, a cubed medium avocado, 1/3 cup quinoa, and 1/4 cup toasted pumpkin seeds in a large bowl. Cook 6 strips of bacon on a cast iron skillet over medium heat until crispy. Then, fry eggs in the rendered bacon fat. Top each salad with crumbled bacon and an egg. For a dressing, simply whisk 1/4 cup apple cider vinegar with 2 tsp. honey and 1/2 tsp. kosher salt in the remaining fat from the bacon pan. Drizzle the warm dressing over the salad and serve.
Cottage Cheese Muffins
This clever muffin recipe uses protein-rich cottage cheese and almond meal to create a hearty, tasty muffin. Begin by preheating the oven to 375 degrees F. Whisk 3/4 cup cottage cheese, 5 eggs, and 1/4 cup almond milk in a bowl. Add 1 cup almond meal, 1/4 cup cornmeal, 1 tsp. baking powder, 1/4 tsp. garlic powder, and 1/4 tsp. kosher salt, whisking until smooth. Gently stir in 1/2 cup diced roasted red peppers, 1/2 cup crumbled feta cheese, and 3 T. finely chopped chives. Pour into muffin cups and bake for 30 minutes. Tops should be golden brown and lightly domed.
Avocado Breakfast Pudding
Avocados are an exceptional source of healthy fats, which will keep you feeling full until lunch time. To make this pudding, blend a ripe avocado, 1/2 cup milk of your choice (plant-based milks work fine), and 1 T. honey in a blender or food processor. Top with granola or crushed almonds. If desired, you can chill for an hour before eating.
Low Carb Blueberry Waffles
This waffle recipe is low carb and loaded with antioxidant-rich blueberries. Start preheating your waffle maker. Then, mix 4 eggs, 1 cup shredded mozzarella cheese, 1 T. coconut flour (almond flour works, too), 1 tsp. vanilla extract, and 3 oz. fresh blueberries. Let the batter sit for 5 minutes so the coconut milk can absorb some moisture. Then, lightly grease your waffle iron and spoon the batter onto the bottom plate. Cook for about 6 minutes, until golden brown. Serve with freshly whipped cream and fresh blueberries, if desired.
Low Carb Blueberry Muffins
Blueberry muffins are the perfect start to the morning, and this low-carb option has great texture and flavor. Preheat the oven to 350 degrees F. Stir together 2 1/2 cups almond flour, 1/2 cup Besti Erythritol (or another granulated sweetener of your choice), 1 1/2 tsp. baking powder, 1/4 tsp. sea salt, 1/3 cup coconut oil, 1/3 cup unsweetened almond milk, 3 large eggs, and 1/2 tsp. vanilla extract. Gently fold in blueberries. Pour the batter into the muffin cups and bake for 20-25 minutes, until golden.
Looking for More Low Carb Recipes?
As you can see, healthy low-carb breakfast ideas don’t have to be boring. Whether you’re craving sweet or savory options, Mighty Health has a curated recipe collection for you. Download our app today to get matched with your very own health coach who can create a personalized plan to help you get started. We can’t wait for you to join the Mighty Health Family!