Let’s be honest; carbs and breakfast are a match made in heaven, especially considering crowd favorites such as avocado toast, oats, and granola. Not surprisingly, breakfast is an area I see many people struggle with when adopting a low-carb diet or simply looking to lower their carbs slightly. The good news is that you can find a breakfast you enjoy without making you feel like you’re missing out. Zoe-Bingley Pullin shares three low-carb summer breakfast ideas that won’t make you miss bread.
Fresh Coconut And Chia Bowl
This breakfast bowl uses few ingredients, is simple to prep, but most importantly, tastes great and ticks many nutritional boxes. The healthy fats in the chia seeds and nuts will keep appetite and energy levels stable throughout the morning. Add some cacao or turmeric powder to the chia seed mix in the saucepan, or top it with acai/berry powder to spruce it up.
Serves: 2
Prep time: 5 minutes
Cooking time: 5 – 10 minutes
Ingredients:
- ¼ cup chia seeds
- 2 tbsp. fresh coconut shredded or dried
- 1 cup of coconut milk
- One kiwi fruit, sliced
- blueberries, sliced (1 cup)
- ¼ cup crushed nuts and seeds
Method:
In a small saucepan over medium heat, place the chia seeds, shredded coconut, and coconut milk, and cook for approx. 3-5 minutes or until chia seeds are translucent. Add a little water if you want to thin the consistency. Spoon into a bowl, and top with blueberries, kiwi fruit, and nuts/seeds. Alternatively, spoon into two jars, let cool slightly, and store in the fridge until ready to eat. To serve top with fruit and nuts/seeds.
Zucchini, Mint, And Feta Fritters With Chilli Avocado Mash
Everybody loves a good cake, and these will surely not disappoint! This recipe calls for low-carb coconut flour and ricotta to achieve the same texture and feel as traditionally made cakes without added carbs. But, carbs aside, these cakes are packed with protein, and the avocado mash is rich in healthy fats, sure to keep hunger at bay for many hours after enjoying.
Serves 4
Prep time: 10 minutes
Cooking time: 6 – 12 minutes
Ingredients:
- One leek, white part only, finely diced
- One clove of garlic, finely chopped
- Four zucchinis, grated and excess water squeezed out
- ½ cup feta, crumbled
- ¼ cup ricotta cheese
- 1 tsp dried mint (or chopped fresh mint)
- Two eggs, free-range
- 2 tbsp. coconut flour + extra if needed to bind
- Half of a ripe avocado, skin, and pip removed
- 1/2 red chili, finely sliced
- One squeeze of lemon juice
- 1 tsp. lemon zest
- salt and pepper to taste
Method:
In a bowl, mix all the ingredients until a batter forms. Take about a tbsp. Of the mixture and roll it into a ball, then flatten. Make all the cakes, then fry them in a large pan with extra virgin oil until golden and crispy. To make the avocado mash, combine all ingredients, mash to desired consistency, and season to taste. Serve the fritters topped with avocado mash.
Seeded Kale And Avocado Breakfast Bowl
This is the ultimate breakfast recipe to start your day with healthy fats, fiber, protein, and green veg. This recipe is incredibly versatile, and once you have the formula down pat, mixing and matching ingredients is more than ok! Better still, you can enjoy this bowl equally as an express lunch or light dinner, especially as the balmy weather approaches.
Serves 2
Prep time: 10 minutes
Cook time: 5 times
Ingredients:
- One small bunch of kale stems removed
- One medium avocado, skin and pip removed, diced
- 1/2 tbsp. lemon juice
- 2 tbsp. extra virgin olive oil
- 1 tbsp. hemp seeds
- 1 tbsp. pumpkin seeds
- 2 tbsp. macadamia nuts chopped (or nuts of choice)
- ¼ cup fresh dates, seeds removed, finely chopped (or use fresh blueberries)
- Four eggs, boiled to your liking (or hot smoked salmon, halloumi, tempeh/tofu, or goats cheese)
- salt and pepper, to taste
Method
In small batches, place kale leaves in the base of a food processor and pulse until finely chopped. Move chopped kale to a large mixing bowl. Add avocado, lemon juice, and extra virgin olive oil. Massage gently until the kale softens; add seeds, nuts, dates, and season to taste. Portion into 2 bowls and top with boiled eggs or protein of choice + an extra sprinkle of hemp seeds.
While you’re here, check out where to get the one nutrient we all need more.
