1. Spinach & Feta Egg Muffins

Ingredients

• 6 eggs

• 1 cup spinach, chopped

• 1/3 cup feta cheese

• 2 tbsp heavy cream

• Salt and pepper

Instructions

1. Preheat oven to 375°F.

2. Whisk eggs, cream, salt, and pepper.

3. Stir in spinach and feta.

4. Pour into greased muffin tin.

5. Bake 18–20 minutes.

Approx. carbs: 2–3g per muffin

2. Avocado Bacon Breakfast Bowl

Ingredients

• 2 eggs

• 1 avocado

• 2 strips bacon

• Cherry tomatoes (optional)

• Everything bagel seasoning

Instructions

1. Cook bacon until crisp.

2. Fry or scramble eggs.

3. Slice avocado into a bowl.

4. Add eggs and crumbled bacon.

5. Top with seasoning.

Approx. carbs: 6–8g net carbs

3. Almond Flour Pancakes

Ingredients

• 1 cup almond flour

• 2 eggs

• 2 oz cream cheese

• 1 tsp baking powder

• 1 tsp vanilla extract

Instructions

1. Blend all ingredients until smooth.

2. Heat butter in skillet over medium heat.

3. Pour small pancakes and cook 2–3 minutes per side.

4. Serve with sugar-free syrup or berries.

Approx. carbs: 4–5g per serving

4. Sausage Cauliflower Hash

Ingredients

• 1 cup riced cauliflower

• 1/2 lb breakfast sausage

• 1/4 onion, diced

• 1 bell pepper, diced

• 2 eggs

Instructions

1. Brown sausage in skillet.

2. Add onion and pepper; cook until soft.

3. Stir in cauliflower rice and cook 5 minutes.

4. Top with fried eggs.

Approx. carbs: 7–9g net carbs

5. Greek Yogurt Chia Parfait

Ingredients

• 3/4 cup plain Greek yogurt

• 1 tbsp chia seeds

• 1/4 cup berries

• 1 tbsp chopped walnuts

• Cinnamon

Instructions

1. Mix yogurt and chia seeds.

2. Layer with berries and walnuts.

3. Sprinkle cinnamon on top.

4. Chill 10 minutes if desired.

Approx. carbs: 8–10g net carbs

A few naturally low-carb breakfast staples that work well in rotations:

• Eggs

• Avocados

• Cottage cheese

• Smoked salmon

• Turkey sausage

• Almond flour

• Unsweetened Greek yogurt

If you'd like, I can also give:

• keto-specific breakfasts

• high-protein low-carb breakfasts

• vegetarian low-carb options

• meal-prep breakfasts for the week

• 15-minute recipes only