Last updated on April 18th, 2017
The classic low-carb breakfast starts with eggs, in one form or another, and often ends there. Scrambled eggs and fried eggs are my mainstays. Sometimes, for the sake of variety, I might have hard-boiled or poached eggs, but the problem with those is too little fat. Remember, I’m eating a HIGH fat, low carb diet. I want a great fat-busting ratio of fat to carbs plus protein to start my day. (See my post on calculating the Skaldeman fat-burning quotient.)
So eggs pan-cooked in butter or coconut oil are typically the core of my classic low-carb breakfast.
And as I’ve written before, the best fruit to add is avocado. It’s super delicious and nutritious, and is the only fruit I know of that has more fat than carbohydrate.
As for breakfast meat — yes, please! However, I am aware of the reported dangers of eating too much processed meat, which I see primarily as increasing the risk of developing cancer. For that reason, I have cut back on eating bacon, ham and sausage, but still partake on occasion. I include meat in my breakfast about once or twice a week. One way to reduce the amount of processed meat is to chop it up and mix it with the eggs, using the meat more as a flavoring accent than a centerpiece.
The breakfast pictured here consists of two eggs scrambled with a pat of butter and two ounces of garlic roasted smoked sausage, with a small side of a commercial guacamole. Admittedly, a raw avocado provides a better ratio of fat to other macro-nutrients than guacamole does, but I didn’t have any avocados on hand. The breakfast provided about 410 calories, 36g of fat, 22g of protein, 6g of carbs (mostly in the guac), and one gram of fiber.
The ratio of fat to carbs plus protein for this version of a classic low-carb breakfast is 36:28. That ratio works out to a fat-burning quotient of 1.29. Any quotient above one is good.
A common objection to eating a low-carb diet is “I don’t want to eat eggs every morning!” Well, I don’t eat eggs every morning. For instance, I might have almond-flour pancakes on Saturday or Sunday. On another day, I might have Greek yogurt with berries and coconut oil. Once or twice a week, I might cook a tiny amount of oatmeal (two tablespoons) with chia seeds, walnuts, and peanut butter, just for the variety and a jolt of fiber.
Low-carb left-overs from dinner are always a possibility for breakfast. And of course a cup of good coffee with heavy cream is always a part of my morning routine.
Frankly, I don’t miss toast and jam at all.