These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes.

Instead of maple syrup, mix it up and make a peanut butter sauce to drizzle on top and serve with a side of Greek yogurt and high-fiber berries to finish the meal. Pictured Recipe: Low-Carb Seeded Quick Bread. This low-carb bread is chock-full of seeds and flours that make the loaf mimic classic bread while managing to keep carb counts low.

Top a slice with cream cheese and strawberries, apple slices and melted Cheddar cheese or hummus and cilantro to get the calories and protein up enough to make it a filling breakfast. Meal-Prep This Recipe: Store airtight at room temperature for up to three days or refrigerate for up to five days.

Pictured Recipe: Cauliflower Everything Bagels. Get all the flavor of classic everything bagels with fewer carbs and calories. These grain-free cauliflower bagels leave plenty of room for garlicky everything bagel seasoning and traditional bagel toppings, like cream cheese and smoked salmon, mashed avocado, ham and cheese, and—if you're not sick of them yet—fried eggs.

The toppings will help to fill out this meal with more protein, calories and carbs to make for a satisfying breakfast. Meal-Prep This Recipe: Make a batch or two and freeze the baked bagels between layers of parchment or waxed paper in an airtight container for up to three months.

Pictured Recipe: Cauliflower "Toast". Looking for a low-carb way to enjoy toast in the morning? Try these toasts made from riced cauliflower, egg and cheese. Make a big batch to keep in your freezer for an easy breakfast or a healthy base for a sandwich like grilled cheese! any time. To make it a complete breakfast, you'll want to add some toppings to increase the calories, carbs and protein, like cream cheese and smoked salmon, mashed avocado, ham and cheese and fried eggs.

Meal-Prep This Recipe: Freeze baked toasts between layers of waxed or parchment paper in an airtight container for up to three months. Pictured Recipe: Easy Chicken Meatballs. Think of these meatballs as a healthier breakfast sausage. Make a double batch one night to have for dinner and save the leftovers for breakfast.

Serve with a dip, like tzatziki or hummus, and sliced tomatoes and cucumber on the side for a healthy Mediterranean-style breakfast. Meal-Prep This Recipe: Cooked meatballs can be stored in an airtight container in the refrigerator for up to three days or in the freezer for up to three months.

If you are looking for some high-protein, low-carb breakfast combinations that don't contain eggs, here are some easy ideas for you. Cottage cheese is a healthy high-protein, low-carb breakfast idea that can be enjoyed in many different ways, be it sweet or savory. When topped with foods like bacon and avocado or blueberry and walnuts, it can become a healthy breakfast.

Try these combos! Pictured Recipe: Greek Yogurt with Strawberries. Protein-rich Greek yogurt and sweet strawberries make for a super-simple, satisfying meal. This recipe was originally made as a snack, so double the quantities to make it filling enough for breakfast.

Top with a sprinkling of pumpkin seeds, sunflower seeds or sliced almonds if you're craving that extra crunch—and to add a little more protein to your bowl. Pictured Recipe: Tofu Crumbles. Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal.

We boost the flavor with garlic powder, paprika and tamari but feel free to add your own flavorings. Serve this topped with pico de gallo, shredded cheese, diced avocado and hot sauce for a breakfast burrito bowl.

Meal-Prep This Recipe: Make ahead of time and refrigerate for up to two days. Starting the day off with a balanced, nutritious breakfast is key—especially when following a special diet, like a low-carb diet for weight loss.

These high-protein, low-carb breakfasts set you up for healthy eating success and will keep you feeling full and satisfied all day long. Browse our other healthy low-carb recipes for additional lunch and dinner ideas! Use limited data to select advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. There are many benefits of following a low glycemic index eating style. The biggest benefit is the potential of this way of eating is reducing the risk of insulin resistance and diabetes.

By eating lower glycemic foods, you can prevent rapid blood sugar spikes and high insulin levels. Studies have found that following a low glycemic index diet can help reduce blood sugar levels in those living with diabetes.

Diets emphasizing the consumption of low glycemic index foods can improve cholesterol levels and decrease the risk of heart disease. Some evidence suggests that low glycemic index eating styles can promote fat loss. However, more research is needed to determine if this diet is successful for sustainable, long-term weight loss.

Traditional breakfast foods, like cereal and milk, pastries, or toast with jam, are rich in refined carbohydrates and high on the GI scale. While they are quick and easy, and enjoyable, they can wreak havoc on your blood sugar and may cause it to be elevated for the rest of the day.

Pairing foods that have a low GI with some lean protein and healthy fats will give you the energy you need to take on the day. Smoothies are an easy on-the-go breakfast that may also help increase feelings of satiety after a meal.

Dairy products like yogurt and kefir, which can make the base of a smoothie, are a good source of protein and are low on the GI scale. Plain kefir has a GI of 36 and plain Greek yogurt has a GI of They are also a perfect vehicle for getting a boost of nutritious fruits and veggies, and even some healthy fats.

Adding berries and other low glycemic fruits and vegetables like avocado, spinach, or kale add healthy fats, fiber, and antioxidants that are important for supporting your metabolic health too. This whole grain is rich in fiber and has about 6 grams of protein per serving.

It contains beta-glucan, a resistant starch, which helps slow the rate of carbohydrate absorption helping to reduce blood sugar spikes.

Oatmeal has a glycemic index ranging from 42 - 80 depending on how it is processed. Opt for steel-cut oats GI 42 or old-fashioned oats GI 55 instead of quick-cooking or instant oats which are higher on the GI scale. Adding low-glycemic fruit like blueberries GI 53 , a protein source, and healthy fats, like peanut butter GI 14 , makes this a great low-GI option for breakfast.

The fruit adds a sweet, tart bite and nut butter adds some creaminess making it a super satisfying breakfast. Grapefruit and other citrus fruits are a classic part of breakfast and the good news is they are low GI, with grapefruit at just Broiling caramelizes the sugar in the fruit which makes it taste even sweeter and just a little decadent.

And, it only takes a few minutes under the broiler before it is ready. Enjoy it with a slice of whole grain toast, avocado, and an egg for a hearty breakfast that will satisfy your sweet tooth and keep you going all morning. Rich in protein, eggs go hand-in-hand with whole grains and veggies to give you a balanced breakfast that will keep you from scrounging through the kitchen again in an hour.

Because eggs do not have carbohydrates, their glycemic index is 0, which makes them a great option to pair with foods like toast that may raise your blood sugar levels. Another make-ahead option is egg muffins. Use your muffin tin and whip together eggs, veggies, and some herbs, and sprinkle with a little cheese.

Bake them until they are light and puffy. Cool and wrap them up individually and freeze them. You will have a delicious breakfast that you can reheat quickly even on the busiest of mornings. While beans may not be a typical breakfast item for some of us, in many parts of the world, beans are eaten throughout the day - and for good reason!

They are rich in fiber and protein and most beans are low GI too ranging from 28 - 54 on the GI scale. Adding beans to breakfast is also a good way to use up leftovers and give your breakfast a boost in fiber and protein.

Try a breakfast burrito using a whole grain or corn tortilla, scrambled eggs, and black beans. Seafood for breakfast, why not? Give your breakfast an omega-3 boost with the addition of protein-rich seafood. Just as eggs are 0 on the GI scale, so are other protein foods like seafood. Salmon, tuna, or shrimp make a savory addition to an omelet or can be added on top of whole-grain toast with avocado spread.

Cottage cheese contains fewer carbohydrates than milk or yogurt, making it an incredible high protein, low glycemic index food. Make sure to select a variety with no additives, which can increase the glycemic index and carbohydrate content of this delicious snack.

Top it off with a low glycemic index fruit, like peaches GI This dish is super simple to prepare. Just measure out a single serving of cottage cheese one cup and slice a juicy peach up for a topping! Along with providing healthy fats that are satiating, nuts and nut butters add protein and plant-based omega 3s.

The protein is important for muscle strength and recovery, and the omega 3s help support your immune system and may help reduce inflammation.

Also, bananas are the ideal sweetener for smoothies, and green bananas can be especially helpful. Using bananas in a smoothie often eliminates the need for any added sweeteners.

To make these energy boosting treat, blend 2 Tbsp almond butter, one frozen banana, 1 cup of unsweetened almond milk, ½ tsp ground cinnamon, and four to six ice cubes. For an added protein boost, add in a scoop of protein powder. On the weekends, Donner likes to make egg white omelets that are packed with veggies.

He doesn't eat the yolks, which have more cholesterol, but the reason is he just doesn't like the taste. Occasionally, Yogi-Morren also makes steel-cut oats for breakfast, which she prepares the night before for the whole family.

Steel-cut oats contain more fiber than rolled or instant oats, and "when something has more fiber and it's harder to digest, it means that the sugar levels will stay steady," she explains. Plus, her kids prefer the chewier texture of steel-cut oats over what they call "slimy" instant oats.

Mekala generally prefers a warm breakfast. But in the summer, she'll make overnight oats with rolled oats to eat in the morning, which she can prep in batches. She'll top that off with whatever fruits are in season, like berries or apples, and a handful of almonds, she says.

On the weekends, Yogi-Morren and her family tend to have a bigger breakfast. That usually means scrambled eggs with greens or vegetables, and a fatty fish — like pan-fried salmon — on the side.

Mekala also eats hard-boiled eggs occasionally, which she might top with an everything bagel seasoning and eat on its own or with a slice of multigrain toast. The experts recommend avoiding red meat and processed breakfast meats , like bacon and sausage. These meats contain high amounts of saturated and hydrogenated fats, which are considered to be less healthy types of fat, Yogi-Morren says.

A diet that's too heavy in animal protein is "somewhat concerning for cardiovascular health and the potential carcinogenic effects ," Mekala says. Instead, she sticks to plant-based sources of protein for the most part. Breakfast pastries and other sugary, white flour foods, tend to have a high- glycemic index, meaning they'll cause a sharper spike in blood sugar, Mekala explains.

Even foods that seem healthful can have a surprisingly high glycemic index, like instant oatmeal and flavored Greek yogurt, she says. Sweetened fruit juice can also be surprisingly high in sugar, Rothberg adds.

Ultra-processed foods are those pre-packaged treats you'll see on shelves, Yogi-Morren explains.

Harvard Health Publishing. A good guide to good carbs: The glycemic index. Tosh SM, Chu Y. Systematic review of the effect of processing of whole-grain oat cereals on glycaemic response.

Br J Nutr. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values A systematic review. Am J Clin Nutr. On-Nom N, Suttisansanee U, Chathiran W, Charoenkiatkul S, Thiyajai P, Srichamnong W.

Nutritional security: Carbohydrate profile and folk remedies of rare edible mushrooms to diversify food and diet: Thailand case study. Fernandez MA, Desroches S, Marquis M, Provencher V.

Meal planning as a strategy to support healthy eating. Nutr Sci évolution. American Diabetes Association.

Glycemic index and diabetes. Augustin LS, Kendall CW, Jenkins DJ, et al. Glycemic index, glycemic load and glycemic response: an international scientific consensus summit from the International Carbohydrate Quality Consortium ICQC. Nutr Metab Cardiovasc Dis. By Nicole Galan, RN Nicole Galan, RN, is a registered nurse and the author of "The Everything Fertility Book.

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Develop and improve services. Use limited data to select content. List of Partners vendors. By Nicole Galan, RN. Medically reviewed by Anita Sadaty, MD.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

See Our Editorial Process. Meet Our Medical Expert Board. Recipe idea here. I adapted and added some oats as well, they were nice freshly cooked or cold the next day.

Could also pop in the microwave and reheat for 30 seconds before running out of the door! I made this recently and had the leftovers cold the next day for breakfast, they were really tasty, include eggs and yoghurt for protein, lots of veg and a low GI carb, sweet potato.

A bit more time-consuming to make but worth the effort! I left out the chilli and swapped the mixed spice for paprika, which was really tasty, I think mixed herbs would work well too. Nice to have a savoury option too.

Nutrition : Each muffin contains 10g carbohydrate and 6. I adapted this recipe slightly, decreasing the honey to reduce the sugar I think you could probably leave out entirely as the dates are sweet enough , increasing the peanut butter and adding skimmed milk powder to up the protein content.

They are really chewy, sweet and tasty and easy to just grab and go. She has been employed by the NHS for 10 years, Laura had training in Paediatric Dietetics, working in the hospital and community clinics before specialising in Diabetes.

Laura meets children, young people and their families to offer dietary advice and education at the time of their new diagnosis and regularly throughout their journey at UCLH, alongside the other team members.

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