Low-Carb & Low-Fat Breakfast Ideas

Foods high in carbohydrates, or carbs, such as bread, pancakes, syrup and biscuits and gravy might make for a tasty breakfast, but too many carbs in the diet can cause excess weight gain and other health complications. Bacon, eggs, ham and grits also might be tempting fare in the morning, but too much of these high-fat foods can lead to similar health issues. Those who follow a low-carb, low-fat diet need a better plan for their first meal of the day.

Converting the Classic

• The heat of the frying pan cooks the bacon, causing the bacon to release its fat into the pan. Instead of cooking pork bacon in its own fat, place leaner turkey bacon strips on a broiler pan and put them under the broiler for a short time. The bacon cooks and the fat drips down through the slots into the pan. Instead of four or five strips of bacon, limit the serving to two strips. For eggs, eliminate the higher concentration of cholesterol found in the yolks by making an egg-white omelet. Serve with whole-grain toast using low-fat margarine.

Breadless Breakfast

• Toast, biscuits, pancakes and waffles are high in carbohydrates, and the spreads, gravies and syrups are high in sugar and fats. Eliminate these from the meal. Instead, top a cup of low-fat plain or vanilla yogurt with a tablespoon of granola. Serve with slices of banana or apple. If going without bread is not an option, opt for one slice of whole-grain bread with low-fat margarine.

Breakfast in a Blender

• Replace the high-carb, high-fat drive-thru fast food with a smoothie made at home. Prepare the ingredients the night before, and in the morning, a quick whirl in the blender is all that's needed. Place a banana, cut into quarters, and a cup of strawberries or raspberries --- or both --- into a plastic bag, and put the bag into the freezer. In the morning, put the contents into a blender, add two to three cups of soy or rice milk, and blend. If a little sweetness is needed, add a teaspoon of honey. Frozen berries can be used for this recipe, and a bag of mixed frozen berries gives the smoothie a high antioxidant content.

Vegetables for Breakfast

• Fruit is part of a balanced diet and adds sweetness to breakfast meals, but fruits also contain carbohydrates. Make breakfast a bit more savory, and lower in carbs and fats, by adding a few vegetables and reducing fruits. Shred zucchini, and add it to an egg-white omelet. Serve it with a sliced tomato sprinkled with freshly chopped basil. Sprinkle chives on the omelet for a low-carb, low-fat breakfast filled with flavor.