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Low Carb Breakfast Ideas
 

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CRUSTLESS QUICHE

10 eggs
300 ml fresh cream
120g grated cheese
1 sm tomato
1 210g tin salmon
Salt, pepper, and Maggi Green herbs to taste

I use a 25 cm or 10” Temuka Quiche dish—spray lightly with cooking spray, 

Method put grated cheese, spread salmon, cut up tomato in dish. Put eggs, cream and seasoning in bowl beat lightly and pour into dish. Cook at 140ºC until set in middle - approx 40 minutes

Cool and keep in refrigerator – cut into 16 portions each of less than 170g for protein snack.

NOTES

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BREAKFAST HAM PINWHEELS

two slices of ham-off-the-bone (not honey glazed or sugar cured ham, or course)
- two wedges of cheese (any kind will do, but I like cheddar or edam)
- One "American style" dill pickle, sliced in half, lengthwise (these, unlike the kiwi variety, have no sugar. New World sometimes carries them under the brand name Bicks. Read the label, they must be the ones that day "dill" and contain no sugar. If you can't find them, skip this ingredient, or replace with a few slices of flat brown mushroom)
- a small bunch of alfalfa or bean sprouts Place the ham slices in a skillet, over medium heat, and fry flat. (You may need to butter the pan, if the ham is very lean). Flip over and immediately place on each slice of ham: one pickle spear, a bit of sprouts, and a wedge of cheese. Carefully roll the slice of ham, gently pressing down to make sure the filling warms up. The melted cheese will act as a sort of glue that keeps the little roll together. When the cheese is completely melted, and the ham is as brown as you like it, remove from heat.

This tastes great, is satisfying for breakfast or lunch, and actually looks good enough to serve to company.
Submitted by a fellow low carber from Wgtn

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SWEET OMELET

(changed from a Weight Watchers recipe)
Serves 1 - 8-9g with Splenda jam and Zecal sweetener (add 6g if you use half an apple)

3-4 eggs (I use 800g)
1tbl water
butter (as much or little as you like)
1-2tbl of Splenda or 1-2tsp Zecal
1-2tbl of Splenda jam or fruit
1/2 cup heavy cream (I use a 45% fat Bulla pure cream in Australia)

Have the griller on. Mix eggs with water (not too much) have butter melted in non-stick pan on the stove top and when frothy add the eggs. Keep lifting the outer edges until the liquid egg is setting underneath. 

Put the pan under the griller until the top of the omelet is just set. Go back to the stove top. Add the jam (or you can use half a granny smith steamed) and fold the outer side over the jam and just let sit for a minute or two to get warm.

Have the cream whipped as it makes it easier to eat. And just take a serving of omelet dip into the cream, and eat. 
Submitted by Dale H

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FLAXMEAL CEREAL


1½ cups wheat bran
1½ cup flaxmeal (ground linseed)


1½ cups wheat bran
1½ cup flaxmeal (ground linseed)
1 cup of vanilla protein powder ( I used Horleys Essential Protein)

Mix ½ cup of the cereal mix with 3/4 cup of boiling water, stir and then microwave for 20-30 secs. Let it sit for a few minutes and top with whatever you want. Great with cream and strawberries

Per ½ cup serving Calories 137 Fats 7g Carbs 12g total 9g Fiber Protein 13g
 Submitted by Kelly-Ann

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QUICK EASY LOW CARB LOAF

This is not exactly a bread but toast really well - makes great cheese on toast -

¾ cup whey protein Isolate -- vanilla
1 cup egg whites -- powder (very hard to find in NZ - so far only found it at Davis Traders - but they only sell 12.5kg bags!! so I used beaten egg whites works okay but doesn't rise as well - still tastes fine though)
1 tbsp baking powder
2 tsp Splenda
1/8 tsp salt
¼ cup heavy cream
3 large eggs
1/8 cup water
3 tbsp olive oil

Preheat oven to 400°F-200°C . Oil a Pyrex loaf pan and set aside. Mix all dry ingredients in a small bowl. Mix all liquid ingredients in large bowl; then add dry ingredients and mix with hand mixer for one minute. Pour into loaf pan and bake for 15-20 minutes. This bread slices like regular bread.

Per Serving (excluding unknown items): 222 Calories; 19g Fat (76.5%calories from fat); 11g Protein; 2g Carbohydrate; 0g Dietary Fiber; 161mgCholesterol; 579mg Sodium. Exchanges: 1 1/2 Lean Meat; 0 Non-Fat Milk; 31/2 Fat; 0 Other Carbohydrates.
 Submitted by Kelly-Ann

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FLAXMEAL PORRIDGE

1½ cups Bran Flakes     -6 carbs
1½ cups Flaxmeal (ground linseed)    7.5 carbs
1½ cups Pumpkin Seeds Processed
1 cup Protein Powder Vanilla
1 teaspoon Cinnamon
Dash Salt Mix the above together really well and store in a airtight container. To Make - Measure ½ cup porridge mix and add ¾ cup cold water.
Microwave on high for 1 min. Microwave on high for 30seconds. Yummy with some cream and Splenda.
 Submitted by Jo

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CREPES

Here's an easy recipe for crepes:
4 eggs
4 tbs cream
salt and pepper
Whisk together, heat a little oil in a non-stick pan, cook about a quarter of a cup each time. Swirl to cover pan, cook until lightly browned, turn and brown other side.
Add low carb syrup toppings, fill with a savoury mix of your choice, enjoy!
From Susan at NZLCS

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SUSAN’S CRUSTLESS QUICHE - BASIC RECIPE

small onion, chopped (could leave this out)
half cup of cream/water mix (to replace the half cup milk, and all cream prob. too rich)
3 eggs
1 cup grated tasty cheese
half teasp salt (optional, depending on what else you add in)

Method: saute onions in butter (do not brown). Mix cream/water, eggs, salt. Add in onions, cheese and anything else you want - see below. 
Pour into buttered quiche baking dish. Put thin slices of tomato on 
top. Bake at 400 degrees F or 210 degrees C for 20-30 minutes or 
until filling is set in centre. Serve warm or cold. 

Additions: any cooked low carb veges - silverbeet/spinach, sliced beans, broccoli ... best steamed or microwaved so no extra liquid. Pumpkin could be good too. AND: try adding tinned salmon, tuna, etc. That's great! If adding the oil from tin, use it instead of some of 
the cream/water mix. This is really quick and easy, great breakfast on the run, lunch etc. enjoy!
Susan - NZ Low Carb Supplies

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TARA'S BROWN BREAD
  (based on Gabi's Bread)

1 pkg dry yeast (or 2 teaspoons) 
½ t sugar (gets totally eated by the yeast)
1 C warm water 
3 T olive oil
1 ½ t baking powder (1.65) 
1 t salt
1 ¼ C gluten flour (30) 
¾ C soy flour (15.3) 
¼ C flaxmeal (2.46) 
¼ C wheat bran (3.15)

Place yeast, sugar and water in bottom of breadmaker pan, and check that the yeast is active. Then add all other ingredients, and run through usual 4 hour cycle in breadmaker. I cut this into 19 slices, which is 2.77g carbs per slice. (Total 52.56g after fibre subtracted)

or

Run through dough cycle of breadmaker (or mix by hand), then divide into 2 loaves, place in loaf pans, and let rise in a slightly warm oven for 40 mins. Cook in oven at 190 C for 40 minutes. Makes two small loaves of 19 slices each, 1.39 g carbs each slice.

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TARA'S FLAXMEAL PANCAKES

1 scoop protein powder (0.05g) 
¼ C flaxmeal (ground linseed) (1.25g)
1 egg (0.6g) 
1/8 C cream (0.825g)
½ t baking powder (0.55g) 
¼ C water
squirt sucryl (equivalent of 1-2 T sugar)

Beat egg and cream, then mix in all other ingredients. Let it sit for 5 minutes until it thickens slightly. Spoon half the batter into a greased frypan. Cook for about 5 minutes, then flip, and cook for a bit longer. Makes 2 pancakes. 3.28 g carbs for both. This carb count depends on the protein powder you use. This one is Nutralife brand (vanilla flavour) - it isn't the best for baking things like muffins with, it leaves things with the texture of those spongy "stress balls", lol. It works quite well with these pancakes though.

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TARA'S BROWN BREAD
  (based on Gabi's Bread)

1 pkg dry yeast (or 2 teaspoons) 
½ t sugar (gets totally eated by the yeast)
1 C warm water 
3 T olive oil
1 ½ t baking powder (1.65) 
1 t salt
1 ¼ C gluten flour (30) 
¾ C soy flour (15.3) 
¼ C flaxmeal (2.46) 
¼ C wheat bran (3.15)

Place yeast, sugar and water in bottom of breadmaker pan, and check that the yeast is active. Then add all other ingredients, and run through usual 4 hour cycle in breadmaker. I cut this into 19 slices, which is 2.77g carbs per slice. (Total 52.56g after fibre subtracted)

or

Run through dough cycle of breadmaker (or mix by hand), then divide into 2 loaves, place in loaf pans, and let rise in a slightly warm oven for 40 mins. Cook in oven at 190 C for 40 minutes. Makes two small loaves of 19 slices each, 1.39 g carbs each slice.

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TARA'S FLAXMEAL PANCAKES

1 scoop protein powder (0.05g) 
¼ C flaxmeal (ground linseed) (1.25g)
1 egg (0.6g) 
1/8 C cream (0.825g)
½ t baking powder (0.55g) 
¼ C water
squirt sucryl (equivalent of 1-2 T sugar)

Beat egg and cream, then mix in all other ingredients. Let it sit for 5 minutes until it thickens slightly. Spoon half the batter into a greased frypan. Cook for about 5 minutes, then flip, and cook for a bit longer. Makes 2 pancakes. 3.28 g carbs for both. This carb count depends on the protein powder you use. This one is Nutralife brand (vanilla flavour) - it isn't the best for baking things like muffins with, it leaves things with the texture of those spongy "stress balls", lol. It works quite well with these pancakes though.

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STRAWBERRY  BREAKFAST CREPES

Serves: 1-3

Ingredients: 
Crepes
2 eggs
2oz cream cheese
1/4cup Splenda
1tsp Baking Powder
butter for pan Filling
1oz cream cheese
1 tbl Jok'n'al Strawberry Jam

How to Prepare:
Make crepes (this recipe will make three waffles/crepes).
1.Put cream cheese in small mixing bowl and microwave on high for 30 secs.
2.Lightly beat eggs and add a little at a time to cream cheese mix. Will curdle at first but whisk continuously until smooth.
3.Add baking powder and Splenda, whisk till mixed well. 
4. Add dab of butter to pan to coat (or use cooking spray) add 1/3 mix, cook over medium heat until firm, flip. Makes 3 crepes.
5. Spread 1/3 of remaining cream cheese and 1 tsp of strawberry jam on each crepe and roll up.

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TUI'S QUICHE

2 teaspoons of olive
aubergine (eggplant) The amount of Aubergine depends on the size. I'd say 1/3 to 1/2 of a large aubergine.
either - bacon, fish, broccoli, cauli, asparagus 
4-5 egg
sea salt
pepper
150ml cream (more if required)
parmesan cheese

Base
Pie dish about 23 cm - pour about 2 teaspoons of olive oil into the bottom and wipe it around to grease it. Slice rounds of aubergine about 3 mm thick, arrange in the bottom and up the sides of the pie plate. Cut as necessary to fit.

Top
Choose either - bacon, fish, broccoli, cauli, asparagus, using a few slices of sliced capsicum helps give this some lovely colour, or whatever you want on top of the aubergine.

Beat 4-5 egg with sea salt and pepper to taste and enough cream for it to be the right consistency (not much help here, I'm a sort of when it looks right cook.) and pour it over the contents of the quiche

Sprinkle parmesan cheese over the top and bake it till it is golden and set.

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