3 High Protein, Low Carb Breakfasts- Without Eggs

I don’t often post breakfasts on here, because to be honest, I’m terrible about eating it consistently. This is in large part because my body disagrees with eggs, and since they’re such a fast and easy go to protein, that limits my options a bit.

So here are 3 High protein, Low Carb breakfast options that you can meal prep out for the week.

Apple Chicken Sausage Veggie Hash

This recipe makes a lot, and is packed with veggies. I love using Apple Chicken sausage as an alternative to the traditional pork, so there’s less fat and still high protein to get a good start to the day.

Ingredients

1. Package of Al Fresco Apple Chicken Sausage, 5-6 links

2. 1/2 cup diced yellow onion

3. 1.5 cup fresh cauliflower

4. 1.5 cup fresh chopped cabbage

5. 2 tbsp olive or avocado oil

6. Salt and Pepper to taste

7. 1/4 tspGarlic powder

Directions

In a large skillet, heat your olive or avocado oil over medium heat.

Slice up your sausages or cut them into bite sized pieces, and add them and the onion to the skillet.

When your onions become translucent add your cabbage and cauliflower and stir, get everything evenly spread out.

Season with salt, pepper and garlic, and stir often to keep everything cooking evenly. When your veggies have taken on some color, and are gently firm, a little crispy, its time to cut the heat. Mushy vegetables is not what we’re going for, we want that crunch to last.

This recipe will yield 3 servings, so three breakfasts, giving you the opportunity to break it up a bit so you don’t get bored eating the same thing all week.

306 calories per serving, 13g fat, 13.7 g protein, 15 g carbs, 4g fiber , 11g net carbs

Chorizo Fajita Bowl

True chorizo is very high in fat, so we swap with Turkey to lean it out a little, and a bright mix of Peppers, Onions & Kale to turn this into a versatile rainbow bowl, that can be Breakfast or Lunch.

Ingredients

1. 1 cup Kale, de-stemmed and rough chopped

2. 1 cup Yellow Onion, slice

3. 1/4 Cup chopped Cilantro

4. 2 cups Bell Peppers, Red, Orange, or Yellow

5. 16oz Jennie-O Turkey Chorizo Sausage

6. Lemon wedge

7. Optional: Top with Shredded Cheese, Plain Greek yogurt, Avocado, or scoop with a few tortilla chips. Not included in Nutrtition Info.

Directions

Start by browning your sausage and onion with a little bit of Olive oil in a large skillet, on Medium heat. When the sausage is cooked and the onions have taken on color, its time to add the peppers.

Before you add your Kale, you want to massage it with some salt and about 1/2tsp of Olive oil for about 3 minutes to soften the leaves. Add into the skillet and stir.

Cook this way, stirring every few minutes, until the peppers and Kale have softened and taken on color as well, about 10 minutes.

This makes 3 portions, and is a great way to change up typical breakfast food patterns. You can add cheese, plain Greek yogurt, or avocado for more fat or protein. Those calorie counts are not included in this recipe and will have to be added separately.

Calories 292, Protein 20g, Carbs 11g, Fiber 2.2g, Net carbs 9g, fat 12g

Mushroom Breakfast Burger

Who says burgers are a lunch or dinner item only? They simply are not living, because its such a great way to start the day.

You have 2 options for meats here, you can go Turkey Burger, or you can go Lean Beef. Both work well in here, but they do change the nutrition profile a bit. Double check at the bottom of the recipe if you need help deciding.

Ingredients

1. 16oz ground turkey or 95% lean ground beef.

2. 1 tsp garlic powder, onion powder, and dry parsley

3. 1 cup of mushrooms, sliced

4. 2 tbsp avocado oil

5. Your favorite cheese, sliced or grated.

Directions

Each burger should be about 4oz, giving you 4 burger patties with this recipe.

In a bowl, combine burger and spices, use your hands, wear gloves if you have to, but your hands do a better job than any spoon or spatula will… and then divide into 4oz burger patties.

In a skillet separate from the meat, we’re going to dry sear our mushrooms. Heat over medium, and add your mushrooms to the skillet. Stirring often, you want a nice even brown across all your mushrooms. When it begins to develop, then you may add an oil of choice, but ghee is the best, in my opinion. When your mushrooms have achieved a nice caramel color, they’re done. Remove from heat and set aside.

Heat a skillet over medium heat, with 2 tbsp avocado oil, coat the pan.

Lay each patty in the pan, and then leave it alone for 6-7 minutes. This meat is leaner and doesn’t produce the same kind or amount of fat, so it holding together depends greatly on you letting that side cook well enough. You want a nice seared crust to develop.

When you’ve seared your burger, flip and let cook for 5 minutes, and if you like add your favorite cheese.

You can serve this as one patty per breakfast, or eat two, because it’s quite low calorie. Just make sure you manage your protein intake for the rest of the day as it is a lot for one meal.

Top with mushrooms and serve on a bed of spinach, or wrap with lettuce and eat.

Turkey Burger: Calories 193, 11g fat, 0g Carbs, 22g Protein

90/10 Ground Beef: Calories 197, 11.2g Fat, 22.4g Protein

Mushrooms (for the whole cup): 44 calories, 3.4g Protein, 8.3 Carbs, 3.4 Fiber, 5g Net Carbs, .7g fat

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