Breakfast: How do you like your Protein & Fats in the Morning?

 

breakfast. low carb

If you’ve been following The Clean Coconut on Instagram, Facebook or Twitter you may have noticed my obsession with breakfasts similar to the one above! There is no doubt – I’m a big fan of high-protein breakfasts that are full of good fats and low in carb.

In general, I don’t tend to train in the mornings, at least not Monday-Friday, so I don’t really need carbs in the morning. I prefer to keep my carbs for pre and post workout. If I was training on a Saturday morning I would usually opt for my Proats or Protein Pancakes for a higher-carb breakfast that would adequately fuel my workout. If I’m not training in the morning though, nine times out of ten my breakfast will be low carb, high protein, with some healthy fats.

Lately I have been opting for combinations of eggs, greens and other veg, along with another protein source such as smoked salmon for my morning kick-start. I also often wash this down with a glass of kefir for a low-carb probiotic protein boost. Kefir has the consistency of a drinkable yogurt and because the good bacteria in the kefir ‘eats’ the lactose (milk-sugar) in the milk, a cup of kefir will typically contains one gram or less of sugar, compared with about thirteen grams of sugar in a cup of standard milk. Basically kefir boosts my protein intake in the morning because it has the same protein level as milk would, yet it maintains my low-carb morning time macro-nutrition because its has little-to-no sugar. Read more about kefir here. 

breakfast, low carb

Having a low carb breakfast that is high in protein and contains healthy fats also helps to prevent blood-sugar spikes and allows the insulin response to be controlled. Essentially, this helps me to feel fuller for longer and helps eliminate sugar or carb cravings throughout the day. Apart from that though, this truly is a delicious breakfast which I really look forward to! It doesn’t take very long to make and can be cooked in one pan so there is minimal clean-up when you’re rushing in the morning.

For this breakfast I have three different flavour options which I alternate between depending on which one I’m craving! You can vary the specific amounts of eggs/veg/salmon etc. to suit your own specific nutritional needs and appetite. Each picture represents one  portion for me.

breakfast, low carb

Breakfast: Main Ingredients

  • Eggs (organic, grass-fed)
  • Selection of greens and other veg, I tend to choose some or a mix of all of the following; kale, spinach, courgette, tender-stem broccoli, asparagus, spring onion, peas, mushroom, tomato, shallot. I like to have at least half my plate filled with veg.
  • Another protein source; usually smoked salmon, sometimes chorizo. You could also use chicken or another suitable protein source, but when I’m stuck for time in the morning I find the former options a lot handier! Sometimes a little bit of cheese depending on the flavour (see below).
  • Raw, organic, virgin coconut oil – to cook.

Flavour Combinations:

I usually choose from one of the following three flavour combinations when cooking this breakfast;

  1. One teaspoon each of turmeric, chilli flakes and smoked paprika (use a half-teaspoon of chilli flakes or less if you don’t want it too hot).
  2. The leaves from one sprig of rosemary and one sprig of thyme, both finely chopped along with a teaspoon of dried sage (or use fresh sage too if you have it!).
  3. One teaspoon of dried oregano, 8 fresh torn basil leaves, black pepper, extra tomato and some mozzarella. I use chorizo or parma ham rather than smoked salmon for this version.

To each of the above flavours I will also add two teaspoons of Bragg’s Liquid Aminos, but if you can’t get your hands on that then try using tamari instead.

Adding flavour combinations like these to your breakfast really makes all the difference. It is not a struggle to eat your greens when they taste this good!

Breakfast: Method

  1. Melt some coconut oil on the pan and add in your veg. I usually start with the tougher greens like broccoli, asparagus and black-kale and then add the softer veg like mushroom and tomato etc. after a minute or two.
  2. Toss your flavouring of choice and your Bragg’s Liquid Aminos all over the veg. Allow to cook.
  3. Add in your smoked salmon or other protein source and toss together.
  4. Finally, when the veg is pretty much done, I make a space on the pan, crack two eggs open and allow them to cook with the veg. If you really wanted to boost the protein in this breakfast you could also add an additional egg white or two at this point.
  5. If you want to up the fat or fibre of this breakfast try sprinkling the end product with some ground flax seed or chia seed.

breakfast, low carb

I love a soft yolk , its my favourite part of an egg! That’s why I tend to cook my breakfast this way rather than mixing it all together in an omelette. I do make omelettes from time to time though and likewise, each of the above flavour combinations will work really well in any omelette!

So have a go at this breakfast for a week or two and see if it keeps you full for longer and helps curb those mid-morning cravings!

The Clean Coconut x

breakfast, low carb

 

 

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