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    3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

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    There’s no denying that the humble and nutrient-rich egg is a favourite among breakfast lovers everywhere. Fortunately, there are lots of egg-cellent ways to make yours. Whisk into action with everything you need to know about eggs and then try these low-carb breakfast recipes from local chef Scott Parker’s cookbook End Your Carb Confusion.

    What Do The Words On My Egg Carton Mean?

    Omega-3s

    This indicates that the omega-3s in the eggs come from chickens fed with fatty acid-rich feed. It gives each egg a hearty boost – about seven to 10 times the amount in an ordinary egg!

    Cage-Free

    This means hens are corralled inside a barn instead of cages — though the amount of space allotted is not regulated, so there is a chance they’re packed in like sardines.

    Pasture-Raised

    While no government-sanctioned definition exists, it may indicate the hens were humanely raised — sometimes in open fields where they can walk freely and forage.

    Free-Range

    These chickens are given some access to the outdoors but it’s not clear how much space they have — could be acres or the tiniest of plots.

    READ MORE: 10 Of The Best Healthy Cereals To Eat For Breakfast Right Now

    Certified Humane

    Seen this label on your carton? It means hens have space to roam and access to high-quality feed — a third-party organisation audits farms to confirm the certification. Sweet!

    Certified Organic

    These eggs come from uncaged hens that have access to the outdoors. No chemicals or antibiotic products are allowed with organic production.

    How Can I Make The Perfect Eggs Every Single Time?

    Boiled

    Bring a pot of water to a boil. Once it’s boiling, use a slotted spoon to gently lower the eggs in. Cook 6 minutes for runny yolks, 7 minutes for jammy and 11 minutes for hard. Transfer eggs into ice water and let them rest until the shells are cold to the touch. They can be peeled and eaten, or refrigerated in their shells for up to one week.

    Fried

    Runny over easy, here we come! Heat a non-stick pan on medium-low, with a bit of oil lightly coating the bottom. Crack eggs and cook until bottom is set, about 1 minute, then slide a spatula under the egg and, with a quick flip, turn it over (don’t lift too high or you might break the yolk); cook until whites are set, 15 to 30 seconds more.

    Scrambled

    Low is the way to go. Heat oil or butter in a 25cm non-stick skillet on medium-low. Whisk together eggs, salt and pepper, then add that to the pan and cook, stirring often with a spatula until eggs are beginning to set. Once the eggs are nearly there, add toppings — cheese, cooked veggies, herbs and tender greens.

    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

    Perfect Poach

    Fill a large, deep saucepan with about 20cm of water; your pan needs to be deep enough for the egg to create a teardrop shape when placed in it. Bring the water to a gentle simmer over medium heat. Add a generous pinch of salt and a splash of white wine vinegar or white vinegar. Crack each egg into a ramekin or small bowl, to make sure it looks good and there’s no shell in it. Stir the water somewhat vigorously to create a small whirlpool and slide an egg gently into the centre. For large eggs, cook for 2 minutes 30 seconds for soft poached eggs or 4 minutes for firmer poached eggs. Use a slotted spoon to remove the finished eggs and drain them on paper towels.

    Tip: Use fresh eggs when poaching. If you use older ones, the yolks will not stay in the middle and they will overcook before the whites have cooked.

    What Can I Do To Avoid Getting Eggshells In My Meal?

    According to a study by Glasgow University, the surest way to ensure a fragment-free white and yolk is actually with a knife. How, you ask? Hold the egg in the palm of your hand and break across its equator using a palette knife. This splits the shell cleanly while minimising cracking.

    Why Are My Egg Yolks Sometimes Different Colours?

    That’s actually influenced by the hen’s diet. Carotenoids are the orange-yellow-red pigments found in flowers, fruit and veg and how rich a hen’s diet is in carotenoids is what determines yolk shade.

    READ MORE: 5 Healthy Vegan Breakfast Recipes

    What If I Don’t Eat Eggs?

    While swapping the real deal for something else will throw out your macros, we understand that not everybody eats eggs. So whether you’re vegan or just not a fan of eggs, here are 3 plant-based egg alternatives we bet you haven’t tried yet.

    You’ll get 14.9g of protein per 50g serving. Breakfast is served.

    These have poppable yolks and crispy yet fluffy whites!

    These have 6.6g of protein per folded egg. Woah.

    3 Low-Carb Breakfast Recipes You Can Make:

    Poached Eggs With Feta On Cheese And Chive Toast

    Scott Parker

    The sweet and salty feta helps balance the richness of the eggs – and on a crispy piece of toast, there’s a ton of textural interest, too.8.9g carbs | 70.9g fat | 64.3g protein

    Prep Time 10 minutes minsCook Time 3 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Microwave1 Skillet
    Two-Minute Cheese & Chive Roll (Makes 2)2 Eggs, large2 Tbsp Full-cream milk1½ Tbsp 1 ½ Tbsp Olive oil, plus more for greasing the ramekins⅓ Cup ⅓ cup Almond flour, blanchedr⅓ Cup ⅓ cup Coconut flour½ tsp ½ tsp Baking powder¼ Cup ¼ cup Cheddar cheese, grated2 Tbsp 2 Tbsp Fresh chives, choppedSalt and freshly ground black pepper2 slices Prosciutto2 Eggs, large, poached6 Fresh basil leaves, roughly tornFreshly ground black pepper
    For The Two-Minute Cheese and Chive Roll:In a large bowl, whisk together the eggs, milk and oil until well combined.Sift the flours and baking powder into a medium-sized bowl and season with a pinch each of salt and pepper. Whisk to combine, then stir in the wet ingredients. Next, fold in the cheese and chives.Lightly grease two 60ml ramekins and divide the mixture between them. Set a kitchen towel on the counter and then gently tap the ramekins on it to get rid of air pockets (you want your rolls to have a tight crumb without any holes).Microwave both ramekins at the same time on high for 90 seconds. Turn the rolls out onto a cutting board or plate and then cut one roll in half horizontally. Toast the halves in a dry skillet over medium-high heat or in a toaster oven until warmed through on the inside and crisp on the outside.For Serving:

    Keyword healthy, high-protein, low-carb

    Protein Breakfast Stack

    Scott Parker

    This is the perfect breakfast for a big, busy day. It will help you stay satiated and energised for several hours.10.7g carbs | 67.9g fat | 51.8g protein

    Prep Time 2 minutes minsCook Time 6 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Non-stick pan
    3 Strips Bacon, cut in half crosswise100 gram Halloumi cheese30 gram Fresh spinach2 Tbsp Kale pesto, homemade or store-bought50 gram Avocado, thinly sliced1 egg, large and friedSalt and freshly ground black pepperMaldon salt, for finishing (optional)
    Fry the bacon in a medium-sized non-stick pan over medium-high heat until crispy. Remove from the pan and place on a paper towel to drain, preferably in a warm place. (In the oven on a low setting is perfect.) Keep the bacon fat in the pan; turn the heat up to high.Season the halloumi cheese with a pinch each of salt and pepper, then place it in the pan with the bacon fat and brown on all sides, 30 to 60 seconds per side. Once the cheese is browned, remove it from the pan and place it with the bacon to stay warm.While still on the heat, add the spinach to the pan, season with a pinch each of salt and pepper and leave to wilt for about 1 minute. Remove from the pan and place with the rest of the components.To serve, spread the pesto in the centre of a serving plate, then add the spinach, avocado, halloumi and bacon. Top with the fried egg. If desired, finish with a pinch each of Maldon salt and pepper.

    Keyword healthy, high-protein, low-carb

    Broccoli And Feta Frittata

    Scott Parker

    Quick, easy and versatile, you can use just about any pre-cooked, non-starchy vegetable for this dish. This is also the ideal way to use up bits of leftover veggies!8g carbs | 27g fat | 27.3g protein

    Prep Time 5 minutes minsCook Time 5 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Non-stick pan
    3 Eggs, large1 Tbsp Unsalted butter50 gram Broccoli florets, roughly chopped and steamed or blanched50 gram Feta cheese, dicedSalt and freshly ground black pepper
    Preheat the oven to 180°C.Heat a medium-sized oven-safe non-stick pan over medium-high heat.Crack the eggs into a bowl, season with a pinch each of salt and pepper and whisk until combined.When the pan is hot (but not smoking), put the butter in the pan and let it foam. Tilt the pan back and forth to cover the bottom with the melted butter.Add the eggs, sprinkle the broccoli and feta over the eggs and put the pan in the oven. Bake until the eggs are firm and golden brown, 5-10 minutes.Sprinkle with a pinch of pepper. Serve the frittata directly from the pan (use a trivet to protect your table) or gently slide it onto a serving plate.

    Keyword breakfast, healthy, high-protein, low-carb

    Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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      Is Eating A Vegan Keto Diet Even Possible? Here’s Everything You Need To Know

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      The keto diet has built up a reputation for being able to help with losing weight and keeping it off. But it is also known for how much meat people eat to try to achieve their high-fat, low-carb goal. So is there a vegan keto diet that allows plant-based folks to also follow this way of eating? Surprisingly, yes.
      Just as you can still go out to eat on keto by making a few tweaks, you can adapt the diet to fit whatever eating restrictions you have – you just need to get creative about it. So, it is possible to be vegan and keto at the same time. But even dietitians acknowledge that it may not be the easiest to do.
      READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips
      Eating a vegan keto diet is “difficult, since you’re not eating any animal protein,” says registered dietitian Vanessa Rissetto, a co-founder of Culina Health. Jessica Cording, a registered dietitian and the author of The Little Book of Game-Changers, agrees. “Technically, this is possible, but it takes a lot more planning and careful consideration than if someone was incorporating animal proteins,” Cording says.
      Still, there are a lot of potential hurdles to overcome and it all revolves around how to find the right foods to eat. Rissetto points out that most foods that could help you stay vegan and go on keto would be overly processed, which would work against you if your goal is to be healthier as a whole.
      So, what’s the best way to go about the vegan keto diet and what kind of foods can (and can’t) you eat on it? Here’s a breakdown of everything you need to know, plus how to pull it off.
      What are the perks of being vegan and keto?
      A big one is that you don’t need to think about cholesterol as much as you would if you were on regular keto. “One of the downsides of traditional keto is that if someone is eating too much red meat, it can reflect poorly in their cholesterol,” Cording says. “With a plant-based approach, there is less risk of that.”
      Another benefit is weight loss. If you can follow a vegan keto diet appropriately, Cording says you should be able to lose weight.
      What’s on a vegan keto diet food list?
      A vegan diet focuses on plant-based foods. And, in order to hit ketosis, where your body starts to burn fat instead of carbs, you need to hit all the right macros: 60 to 70 percent of your calories from fats, 15 to 30 percent from protein, and five to 10 percent from carbs.
      You need to have a good sense of what provides enough calories, fat, protein, and fibre without contributing more carbohydrates, Cording says. “A lot of mainstays of plant-based proteins like beans are much trickier to incorporate if someone is doing a vegan keto diet because beans do have carbs,” she explains.
      READ MORE: 9 Cauliflower Benefits That Make It A Superfood, According To A Dietitian
      It can be pretty easy to cover your bases with fat and still get adequate fibre – protein is the bigger struggle. Cording recommends leaning heavily into nuts and seeds, which are great sources of healthy fats and have some fibre and protein. You should also scale back a little on traditional vegan protein sources like tempeh, which is higher in carbs.
      To do the vegan keto diet, Cording says you’ll want to go big on these foods:

      Avocados
      Seeds
      Nuts (almonds, Brazil nuts, walnuts, pumpkin seeds)
      Nut butters (peanut butter, almond butter, cashew butter)
      Coconut milk
      Olive oil
      Olives
      Non-starchy veggies (broccoli, cauliflower, peppers)
      Tofu
      Vegan “dairy” products (coconut yogurt, cashew cheese)

      You can have the following in moderation:

      Grains (rice, pasta)
      Starchy veggies (potatoes, peas)
      Beans (chickpeas, blank beans, pinto beans)
      Fruits (although berries are your best bet)
      Beer

      You’ll also want to avoid these foods:

      Animal products (meat, honey, whey protein)
      Dairy (milk, eggs)

      READ MORE: 4 Ways to Support Healthy Ageing
      What does eating a vegan keto diet look like?
      A lot depends on your personal preferences and tastes, but Cording suggests trying these meal plans out, complete with dishes and snacks.
      Day 1

      Breakfast: A smoothie with coconut milk, greens, a handful of berries, nut butter, and hemp
      Lunch: Vegan soup with MCT oil and hemp hearts
      Dinner: A salad with avocado, broccoli, cauliflower, olive oil dressing, and sunflower seeds
      Snack: A handful of almonds

      Day 2

      Breakfast: Sautéed greens and tofu scramble with vegan cheese
      Lunch: Coconut cream of broccoli soup with a side of nuts
      Dinner: A seitan burger with a side of greens
      Snack: Celery sticks with peanut butter

      Day 3

      Breakfast: Coconut yogurt with nut and seed topping
      Lunch: A green salad with avocado, peppers, and broccoli, with a side of nuts
      Dinner: A cauliflower pizza with vegan cheese and greens on top
      Snack: Coconut fat bombs

      Who should *not* follow a vegan keto diet?
      Dietitians are hesitant to actually recommend this diet, given how restrictive it is. If you have a history of an eating disorder, Cording says it’s definitely best to take a pass.
      But, if you feel confident in your ability to pull off the vegan keto diet and know you will be okay with the parameters, nutritionists still recommend bringing in a professional to help figure out how to make this work in the healthiest way possible. “Definitely consult an RD,” Rissetto says.
      Just know this, per Cording: You’re probably going to need to add a supplement to the mix. “Even when you’re covering all your bases, you likely will need some kind of supplementation because this diet is so restrictive,” she says.
      The bottom line: You can go keto if you’re vegan, but you should definitely work with a nutritionist to make sure you’re doing it right and getting all your essential nutrients.
      *This article was originally published on Women’s Health US

      READ MORE ON: Keto Ketogenic Diet Vegan Vegan Tips More