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Low Carb Breakfast Recipes: Just “Add an Egg”


Written by Colette Heimowitz, M.Sc. on January 12, 2023.

Scientifically reviewed by

Jonathan Clinthorne, PhD Human Nutrition


January 12, 2023

Low Carb Breakfast Recipes: Just “Add an Egg”

Get a healthy start on the year (and each day) with tasty low carb breakfast egg recipes.

Beginning your morning with an egg for breakfast is a delicious and nutrient-rich way to start the day, and it also may have other benefits.

The Health Benefits of Eggs

Eggs and Heart Health

It is true that eggs have received a bad rap over the years. While they are rich in protein and nutrients, they also contain cholesterol, and they have been blamed for raising cholesterol and contributing to heart disease. But the reality is that the dietary cholesterol in eggs has only a small effect on raising blood cholesterol. 

A study in the journal Heart following over 415,000 participants in China over nine years that compared people who didn’t eat eggs with people who ate eggs, shows that eating an egg a day is associated with a significantly lower risk of heart disease.

Eggs and Your Appetite

A study from Pennington Biomedical Center in Louisiana shows that eating eggs for breakfast may be a way to feel more satisfied during the day.

Researchers divided women into two groups. One group ate eggs for breakfast—along with a little toast and jam—the other ate a bagel with cream cheese and yogurt. The calorie count for the two breakfasts was the same. The researchers then recorded what the subjects ate for the rest of the day. The subjects also completed questionnaires which were designed to measure how satisfied they were.

The results? The women eating the eggs for breakfast felt more satisfied during the day and spontaneously ate significantly less food at their next meal. “During the pre-lunch period, participants had greater feelings of satiety after the egg breakfast and consumed significantly less energy (calories) during lunch,” said lead researcher Dr. Jillon Vander Wal. And the appetite suppressing effect did not end with lunch. During the next 36 hours, the women who ate eggs for breakfast spontaneously reduced their calorie intake by 15%. And every one of them reported that their cravings for other types of food had diminished.

Egg Nutrition Facts

One large egg provides about 6 grams of high-quality, easily digested protein and all the essential amino acids.

Eggs are also a significant source of several vitamins and minerals. The yolk of a large egg has about 4 to 5 grams of fat, mainly the unsaturated type, and contains choline, an important substance necessary for fat breakdown and brain function. 

So, feel free to enjoy your eggs, and their health benefits! You can get started with this new recipe:

Keto Mediterranean “Add an Egg” Scramble

This “add an egg” scramble recipe is convenient and may be healthier than the store-bought versions. It features fresh baby spinach, bell peppers, a kick from red onion, a bit of brine from green olives, and it is finished with tangy feta and oregano. Then you just add your egg.

You can modify your “add an egg” recipes with any cheese, veggies and herbs you have on hand for your own custom “add an egg” concoction. Assemble the ingredients up to three days in advance, cover tightly and refrigerate.

Tip: Make-Ahead Your “Add an Egg” Recipe

As you’re prepping dinner, add any extra veggies and ingredients of your choice into microwave-safe jars. All you do the next morning is add your eggs and microwave, for a hot breakfast in minutes.

Low Carb Egg Bites Recipes and More

You can make your egg breakfasts perfectly portable with these make-ahead recipes for egg bites and egg muffin cups.

Broccolini and Bacon Egg Bites

Keto Mediterranean Egg Bites

Keto Spinach and Goat Cheese Egg Bites

Sausage and Egg Muffin Cups



Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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