Delicious and Nutritious Low Carb Vegetarian Breakfast Recipes

For those following a low-carb or ketogenic diet, breakfast can often present a challenge, especially for vegetarians. Many traditional breakfast options are heavy on carbohydrates, making them unsuitable for those aiming to maintain a state of ketosis or simply reduce their carb intake. However, with a little creativity, it's entirely possible to enjoy delicious and satisfying vegetarian breakfasts that are low in carbs and packed with nutrients.

The Importance of a Healthy Breakfast

Eating healthy is a tough goal, changing eating habits takes time, and everyone moves at different paces. A hearty breakfast can set the tone for the entire day. It provides the body and brain with the necessary fuel to function optimally, improves concentration, and helps regulate appetite throughout the day. For individuals following specific dietary guidelines, such as a low-carb or vegetarian diet, a well-planned breakfast is even more crucial.

Overnight Low Carb Superfood Breakfast Bowl

Jump-start your morning with this quick and easy overnight low carb Superfood Breakfast Bowl made with chia seeds, hemp seeds, unsweetened coconut, and berries!

Ingredients:

• Chia seeds
• Hemp seeds
• Unsweetened coconut
• Berries
• Non-dairy milk
• Protein powder (optional)

Instructions:

1. Add the non-dairy milk, protein powder, chia seeds, hemp seeds, and unsweetened coconut into a jar or container.
2. Mix/shake well so that the protein powder is fully incorporated with the rest of the ingredients.
3. Place in the fridge overnight.
4. Next morning, add in fresh or frozen mixed berries and chopped nuts!

If you prefer a thicker consistency of the breakfast bowl, start off with 3/4 cup non-dairy milk. If you want to omit the protein powder altogether, you may need to play with the ratios a bit, but I would start with 1/2 the amount of non-dairy milk, and slightly increase the amount of dry ingredients.

Low Carb Vegan Shakshuka

If you aren’t familiar with this spicy tomato dish, you are missing out! This is one of my favorite vegan keto breakfast options to make on the weekends. Shakshuka originated somewhere in North Africa in the mid-sixteenth century. As with many classic dishes, the exact origin is oft-disputed, and there are many regional variations. I make this low carb breakfast totally plant-based and egg-free by serving this shakshouka with homemade plant-based “egg” cups, but you could really serve it with any protein that you want.

Read also: Safety of Low-Carb Diets During Lactation

Ingredients:

• 2 tbsp extra-virgin olive oil
• 1/2 small onion chopped (about 35g)
• 1/2 small yellow, orange or red bell pepper cored, seeded and chopped (about 35g)
• 1/4 tsp salt
• 2 tsp minced garlic
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 (14.5-oz/411g) can diced tomatoes with juice
• 1 medium zucchini grated (about 7oz/200g)
• Red pepper flakes, to taste
• Ground black pepper, paprika and fresh parsley for garnish

Instructions:

1. Heat the oil in a medium frying pan over medium-low heat.
2. Add the onion, bell pepper, and salt and cook, stirring occasionally, until soft, about 5 minutes.
3. Add the garlic, paprika, and cumin and cook for another minute.
4. Add the tomatoes and zucchini and stir to combine.
5. Cover the pan and let simmer for 15 minutes, until the vegetables have softened, stirring in a little water if the excess liquid evaporates.
6. Season with red pepper flakes, to taste.
7. Add your egg substitute of choice (or see Notes for using an egg replacer or real eggs), garnish and serve.

Like any recipe that is converted to be both vegan and keto-friendly, this isn’t a traditional shakshuka, but rather an adaptation. Traditional shakshouka uses more onion and all tomato, instead of adding in zucchini. Because onion and tomato are on the higher side of the carb spectrum (at least for veggies), I’ve opted to reduce them for this recipe. If you’d prefer a slightly more traditional (though higher carb) variation, you can simply replace the zucchini with the other half of the can of tomatoes.

High-Protein, Low-Carb Vegan Breakfast Casserole

This high protein, low carb vegan breakfast casserole is loaded with delicious bits of vegan sausage and fresh greens and herbs baked in creamy tofu. On top is a crispy, crackly, savory topping of vegan cheddar cheese. It's hearty and comforting and packed with good for you ingredients. The vegan sausage and tofu add tons of protein and the greens and herbs add nutrients that support your health. Best of all it's so easy to make. You need 10 ingredients and minutes to put together this casserole. Very low in carbs.

Ingredients:

• 1 tablespoon vegetable oil (I use avocado oil. Any vegetable oil is fine)
• 14 oz vegan sausage (I used Beyond Meat Hot Italian sausage)
• 2 tablespoons fresh herbs (I love smoky herbs in the casserole so I used a mix of sage and oregano. Thyme and rosemary are great too)
• 4-5 cups fresh greens (I used Swiss chard)
• 14 oz extra firm or super firm tofu (Either is fine)
• 1 teaspoon dried oregano
• 1 cup vegan heavy cream
• Salt and ground black pepper to taste
• Vegan cheddar cheese shreds

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit/200 degrees Celsius.Make a smooth tofu cream by blending the tofu, garlic and onion powders, nutritional yeast, dried oregano, salt, pepper and heavy cream along with ½ cup water.
2. Heat oil in a 10-inch cast iron skillet or any oven-safe 10-inch skillet. (If you don't have an oven-safe skillet, you can transfer the sausage-veggie mixture to a lightly oiled, 9- or 10-inch oven-safe baking dish before adding the tofu cream).
3. Add the crumbled vegan sausage to the skillet and saute a couple of minutes until it begins to brown.
4. Stir in the herbs. Then add the greens (finely shredded) to the skillet. It will look like a lot when you add them but they will quickly wilt down. Saute the greens until they have wilted down.
5. Stir in ½ cup of the vegan cheddar cheese shreds, reserving the rest for the top. Season with salt and ground black pepper or red pepper flakes as needed.
6. Turn off the heat and stir in the tofu cream (if not using an oven safe skillet pour the filling into the prepared baking dish at this point, then stir in the tofu). The tofu cream will be thick. Use a ladle to mix it with the sausage and greens.
7. Sprinkle the remaining cheddar shreds on the top of the tofu-sausage mixture.
8. Bake for 30 minutes. Turn on the broiler in the last 3-4 minutes of baking to get a crispy top.

This casserole is suitable for a vegan keto diet, containing 12 net carbs and 19 grams of protein in each serving.

Other Low Carb Vegetarian Breakfast Ideas

Here are some additional ideas for low-carb vegetarian breakfasts:

• Omelette wedges: A star rating of 4.7 out of 5.23 ratingsWith this easy-to-follow recipe your kids can treat you to breakfast… get printing off copies now
• Breakfast burrito: A star rating of 4.7 out of 5.55 ratingsFill a nutritious wholemeal wrap with lots of healthy breakfast ingredients to make this veggie burrito. We’ve included protein-rich eggs and avocado to add good fats
• Mushroom brunch: A star rating of 4.5 out of 5.69 ratingsYou only need mushrooms, eggs, kale and garlic to cook this tasty one-pan brunch. It's comforting yet healthy, fibre rich and gluten-free too
• Veggie breakfast bakes: A star rating of 4.5 out of 5.31 ratingsHit 3 of your 5-a-day with this alternative fry-up - it's packed with vegetables and oven-baked
• Feta & semi-dried tomato omelette: A star rating of 4.7 out of 5.40 ratingsCooking up eggs with cheese and tomato makes for a super-quick meal for one that's ready in 10 minutes
• One-pan summer eggs: A star rating of 4.8 out of 5.53 ratingsSatisfy your hunger with this fresh and easy vegetarian supper, or brunch if you prefer
• Healthy pepper, tomato & ham omelette: A star rating of 4.8 out of 5.36 ratingsIf you're in need of a healthy protein boost, try making this healthy omelette for breakfast - using fewer yolks lowers the cholesterol
• Full English shakshuka: A star rating of 4.6 out of 5.25 ratingsThe North African breakfast of eggs in a spicy tomato sauce is made doubly delicious with a British twist of bacon, bangers, beans and a sprinkle of chilli
• Perfect scrambled eggs recipe: A star rating of 4.8 out of 5.144 ratingsLearn how to make scrambled eggs in a pan with this easy, foolproof recipe. This speedy breakfast is packed with protein and takes just 10 minutes.
• Breakfast smoothie: A star rating of 4.5 out of 5.71 ratingsMake the most of the berry season with a glass of fruity goodness
• Akoori (Indian scrambled eggs): A star rating of 4.6 out of 5.42 ratingsReader Jango Gazdar shares a spicy, flavour-packed breakfast or brunch - perfect with toasted chapatis
• Banana oat pancakes: A star rating of 4.6 out of 5.157 ratingsMake our healthier pancakes using rolled oats and banana for natural sweetness. Serve with a dollop of creamy yogurt and fresh fruit
• Baked green eggs: A star rating of 4.8 out of 5.23 ratingsThis five-ingredient breakfast or brunch with spinach, pesto and bubbling melted cheese can be on the table in 15 minutes
• Chocolate chia pudding: A star rating of 4.2 out of 5.54 ratingsMake a tasty, healthy chocolate pudding in just five minutes. It's low-calorie and vegan, too, and the chia seeds are a great source of omega-3 fatty acids
• Tofu scramble: A star rating of 4.3 out of 5.21 ratingsTry our vegan spiced tofu with cherry tomatoes for an egg-free take on scramble on toast. Perfect for breakfast, served on rye bread
• Goat's cheese, pea & bean frittata: A star rating of 4 out of 5.11 ratingsThis recipe is great for a standby supper, as you'll probably find all the ingredients in your fridge
• Avocado & black bean eggs: A star rating of 4.2 out of 5.58 ratingsSet yourself up for the day with this healthy veggie breakfast with eggs, avocado and black beans. It takes just 10 minutes to throw together and makes a great lunch, too
• Kimchi scrambled eggs: A star rating of 4.4 out of 5.6 ratingsMake a gut-friendly brunch with scrambled eggs and kimchi served on toasted wholemeal bread. Sprinkle with spring onions and a pinch of togarashi to finish
• Chia pudding: A star rating of 4.4 out of 5.36 ratingsRustle up this simple chia seed pudding for breakfast or dessert. Chia seeds are rich in protein, antioxidants and omega 3, as well as many other nutrients
• Healthy pancakes: A star rating of 4.3 out of 5.115 ratingsThese easy healthy pancakes get their fluffy texture from whipped egg whites. Stack them high with fresh berries and a spoonful of low-fat yogurt
• High protein breakfast: A star rating of 4.6 out of 5.12 ratingsA protein-packed version of a classic fry-up from Joe Wicks. Pile on the steak, mushrooms and spinach for a hearty, filling start to the day
• Healthy cookies: A star rating of 3.7 out of 5.63 ratingsGrab a few of these energy-boosting healthy cookies for a quick breakfast, or offer as snacks to bridge the hunger gap before dinner. Enjoy with yogurt and fruit
• Chocolate porridge: A star rating of 4.4 out of 5.12 ratingsSweeten this chocolate porridge with dates for a filling breakfast to set you up for the day.

Simple Vegetarian Keto Breakfast Reinvented

This simple vegetarian keto breakfast serves as a delicious and nutritious breakfast option, but can easily be consumed instead of the traditional lunch or even at dinner. Fuel your day with a breakfast that is easy to digest and rich in beneficial nutrients!

Read also: Best keto-friendly chips

Ingredients:

• 2 medium eggs (free-range, organic)
• 6 cherry tomatoes
• 1/2 avocado (skinless and seedless)
• 4 slices cucumber
• pinch of salt (sprinkle over eggs, optional)

Instructions:

1. Cook boiled eggs according to your preference (medium or hard). Peel and cut eggs in half.
2. Wash vegetables and prep as needed. Remove the skin from avocado, remove seed and scoop the avocado flesh using a tablespoon.
3. Arrange everything on the plate and optionally sprinkle a bit of salt on top.

Vegetable Packed Breakfast Bars

These vegetable packed breakfast bars are my go to meal prep for that healthy low carb delicious lunch, snack or anytime meal. Again, another recipe that is super simple to prep and make.

Ingredients:

• Olive oil
• Onion
• Carrots
• Bell pepper
• Italian herb blend, salt and pepper to taste
• Garlic
• Eggs
• Milk
• Shredded cheese
• Chopped broccoli

Instructions:

1. Preheat your oven to 400℉. Line a 9×13" pan with parchment paper.
2. In a large skillet, heat your olive oil. Add in the onion and saute for 2 minutes. Add in the carrots and bell pepper and cook until they become tender, stirring occasionally, about 5 minutes. Season with the Italian herb blend, salt and pepper to taste. Lastly stir in the garlic for 30 seconds and then remove the pan from the burner.
3. In a large bowl, lightly beat your eggs and then add in the milk, 1 cup of the shredded cheese, the sauteed veggies, the chopped broccoli. Season again with a little salt and pepper to taste. Mix it all to combine. Transfer the mixture to your pan and spread out evenly. Sprinkle the remaining shredded cheese evenly on top and bake for 25-30 minutes or until golden brown on top.

Tips for Upgrading Your Low Carb Vegetarian Breakfast

• Add more vegetables: You can certainly include other vegetables as well in this breakfast recipe.
• A slice of sourdough bread: Even if this is a keto breakfast recipe, one slice of bread won’t kill anyone.
• Include you favorite dressing: My only advice here is to keep things healthy and, when it comes to dressings in general, this means to stay away from additives, preservatives and fillers of any kind.
• Sprinkle extra virgin olive oil: Should you want to go the extra mile with your keto breakfast, feel free to sprinkle a bit of extra virgin olive oil all over those veggies.
• Olives at breakfast?: In case you like olives, feel free to include 5-6 olives of different kinds. This is one idea that you can use to add more healthy fats and maybe spice things up a bit in a creative way.
• How about using some nuts?: I absolutely love to pair this kind of breakfast plate with a handful of raw walnuts or pecans.
• Add your favorite cheese: From Feta cheese to Brie, Comté or Cheddar, using a few slices of quality cheese can actually add a complementary flavor to your breakfast plate.
• Do you like coffee?: Serve this keto breakfast with a cup of your favorite black coffee on the side. You’ll thank me later!

Read also: Best Keto Tortillas

tags: #low #carb #vegetarian #breakfast #recipes