Breakfast is a very important meal and one of my favorites. In fact, eating breakfast every day is great for weight loss and overall health; it is strongly associated with a reduced risk of a spectrum of metabolic conditions, including obesity, metabolic syndrome, hypertension and Type 2 diabetes.

Of course, when you think of an Atkins-friendly breakfast, eggs very often to come to mind. And there are many “egg-citing” options to choose from. But even if you are a little “egg-hausted”, plenty of other delicious low-carb breakfast options exist to start your day off right.

To start, here’s the deal on eggs—scrambled eggs, omelets, baked eggs, fried eggs, frittatas and even grab-and-go hard-boiled eggs are all satisfying breakfasts.

Visit the Recipes section to discover all sorts of egg recipes. And here are some other delicious breakfast suggestions:


On-the-Run Roll-Ups: Wrap slices of cheese and ham around a couple of cucumber spears and a dab of mayonnaise mixed with mustard. Or mix it up with sliced turkey or roast beef wrapped in lettuce leaves. Or wrap cream cheese in smoked salmon. 

Stuffed PeppersStuff half a bell pepper with a few tablespoons of pork or turkey mince and microwave for 10 to 15 minutes or in an oven at 175ºC for 45 minutes. Pour off the excess fat, and serve with no-added-sugar salsa or, if desired, with a poached egg and/or grated cheese. Make a batch ahead of time and reheat individual portions.

Corned Beef Hash: Instead of the potatoes called for in most recipes, use white turnips or chopped cauliflower. Or replace the corned beef with leftover chicken or turkey. Again, make ahead and freeze individual portions so you can pop them in the microwave.

Veggie Hash Browns: Sauté cauliflower florets and cut-up white turnips and onions in bacon drippings until browned and tender. Add crumbled bacon or sausage and serve with no-added-sugar ketchup.

Grilled Stuffed Mushrooms:Brush a Portobello mushroom cap with oil. Grill for a minute or two on both sides. Top with browned ground beef and some grated cheese and return to the broiler for a minute or two.

Eggs Fu Yung: Stir-fry a sliced scallion with 1/2 cup bean sprouts in a little oil until soft, then add two beaten eggs and cook, stirring, for a minute or two. Serve with soy sauce or no-added-sugar salsa. Replace the sprouts with grated zucchini, spinach or any vegetable leftovers. Or replace the sprouts with ½ package well-rinsed and drained shirataki noodles.

Morning Soup: Bring 1 cup of water to a boil. Turn down the heat and add 1 beef stock cube, 110 grams of firm tofu cut into small pieces, 1/2 package well-rinsed shirataki noodles and 1 thinly sliced onion. Simmer for a few minutes. Ladle into a soup bowl. Or replace the tofu with chunks of leftover chicken, beef, or pork and/or add watercress or baby spinach leaves.

Muffin-in-a-Minute: This is an Atkins mainstay. Try it with cream cheese. You can even toast it once it’s cooked.

Salmon Roll ups: These are delicious and so easy to make!

Zucchini Slice: Another popular favourite. Make it for breakfast or lunch.

Posted by Linda O'Byrne
Atkins Nutritionist