Let’s be honest, carbs and breakfast are a match made in heaven, especially when we think about 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 slightly lower their carbs. The good news is, it is possible to find a breakfast you enjoy without making you feel like you’re missing out. Here, Zoe-Bingley Pullin shares with us 3 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. To spruce it up, try adding some cacao or turmeric powder to the chia seed mix in the saucepan or top with acai/berry powder.
Prep time: 5 minutes
Cooking time: 5 – 10 minutes
¼ cup chia seeds
2 tbsp. fresh coconut shredded or dried
1 cup of coconut milk
1 kiwi fruit, sliced
blueberries, sliced (1 cup)
¼ cup crushed nuts and seeds
In a small saucepan over a medium heat place the chia seeds, shredded coconut and coconut milk, 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, 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 fritter and these will be sure to not disappoint! This recipe calls for low carb coconut flour and ricotta, in order to achieve the same texture and feel of traditionally made fritters, without the added carbs. Carbs aside, these fritters are packed with protein and the avocado mash is rich in healthy fats, sure to keep hunger at bay many hours after enjoying.
Prep time: 10 minutes
Cooking time: 6 – 12 minutes
1 leek, white part only, finely diced
1 clove garlic, finely chopped
4 zucchinis, grated and excess water squeezed out
½ cup feta, crumbled
¼ cup ricotta cheese
1 tsp dried mint (or chopped fresh mint)
2 eggs, free-range
2 tbsp. coconut flour + extra if needed to bind
Half of a ripe avocado, skin and pip removed
1/2 red chilli, finely sliced
1 squeeze lemon juice
1 tsp. lemon zest
salt and pepper to taste
In a bowl mix together all the ingredients until a batter forms. Take about a tbsp. of the mixture and roll into a ball then flatten. Make all the fritters then fry in a large pan with a little extra virgin oil until golden and crispy. To make the avocado mash, combine all ingredients in a bowl, 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 if you want to start your day with a good dose of healthy fats, fibre, 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.
Prep time: 10 minutes
Cook time: 5 times
1 small bunch kale, stems removed
1 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)
4 eggs, boiled to your liking (or hot smoked salmon, halloumi, tempeh/tofu or goats cheese)
salt and pepper, to taste
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 and 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 of.