Low-Carb & Low-Fat Breakfast Ideas


Usually, lowering your carb intake means upping your fat content. Carbohydrate foods, such as vegetables and grains, tend to be low in fat compared to many of the foods recommended for a low-carb diet, such as meat, seafood, eggs and cheese. However, by choosing the leanest sources of protein, you can lower your fat intake on a low-carb diet. Keep in mind that it's still important to keep a healthy balance of protein, carbohydrate and healthy fats. Talk to your doctor about what that healthy balance is for you.

Group of friends having breakfast together
Group of friends having breakfast together (Image: monkeybusinessimages/iStock/Getty Images)

Egg White Omelet

Most of the fat in eggs is in the yolk. By ditching the yolks and just using the whites, you can make a low-carb, low-fat omelet for your morning meal. An egg white omelet made with four large egg whites, 1 cup of raw spinach and 1/2 cup of sliced mushrooms and topped with 1 ounce of provides 133 calories, 4 grams of carbs, a little over 2 grams of fat and 23 grams of protein. If you're counting net carbs, or total carbs minus fiber, this breakfast has 3 grams of net carbs. Use nonstick cooking spray, which is virtually calorie, fat and carb free.

Egg white and spinach omelet
Egg white and spinach omelet (Image: Scott Karcich/iStock/Getty Images)

Chicken for Breakfast

Chicken isn't a common breakfast food, but it's a carb-free lean source of protein. Pair 3 ounces of skinless chicken breast with six medium spears of asparagus and half a cup of fresh raspberries on the side for a breakfast with 191 calories, 11 grams of carbs, 5 grams of net carbs, 3 grams of fat and 29 grams of protein.

Chicken with asparagus and raspberries
Chicken with asparagus and raspberries (Image: Sarsmis/iStock/Getty Images)

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