101 Healthy Low-Carb Breakfast Ideas (that taste delicious!)

101 Healthy Low-Carb Breakfast Ideas that taste delicious!

Just because you went low-carb doesn’t mean your breakfast needs to suffer! Here’s over 100 (yes, it still counts) low-carb breakfast ideas that will get your healthy day started in the right direction.

Let’s begin with some low-carb breakfast ideas from the world famous category of morning starters:

The Omelets!

Low-Carb Breakfast Omelets
Click Here for Recipes (5 recipes)

Buffalo Blue Cheese Omelet

  • 1 teaspoon butter
  • 3 eggs
  • 2 tablespoons blue cheese
  • 3 teaspoons hot sauce

Greek Feta Cheese Omelet

  • 1 teaspoon butter
  • 3 eggs
  • 1/4 cup feta cheese
  • 1/4 teaspoon oregano
  • zest of 1/2 lemon

Mexican Green Chile Omelet

  • 1 teaspoon butter
  • 3 eggs
  • 1/4 cup cheddar cheese
  • 1 tablespoon diced green chiles
  • 1/8 teaspoon cumin
  • 1/8 teaspoon chili powder
  • 1/8 teaspoon garlic powder

Cheddar Chive Omelet

  • 1 teaspoon of butter
  • 3 eggs
  • 1 tablespoon of chopped chives
  • 1/4 cup cheddar cheese, shredded

Italian Ricotta Cheese Omelet

  • 1 teaspoon of butter
  • 3 eggs
  • 2 tablespoons of ricotta (whole milk)
  • 1 tablespoon of fresh basil, chopped
  • 2 tablespoons of mozzarella, shredded
  • 2 tablespoons of sun dried tomatoes, chopped

All of these omelet options would pair well with some low carb pumpernickel toast. Click here to try some! 
Now obviously, Eggs and meat make for delicious low-carb breakfast ideas…
But I know what you’re thinking: Once you went low-carb, you gave up breakfast sandwiches. (So long, Mcmuffin). And yes, that’s a sad goodbye, but I hope that the following list helps fill that McMuffin-sized hole in your heart (and stomach).

Low-Carb Breakfast Sandwiches

Replace the McMuffin and forget about the carbs!

Keto McMuffin Sausage and Egg Breakfast Sandwich
Low-Carb Breakfast Sandwich

These recipes are pretty straight-forward:
Fried egg (used as the bun)
Cheddar cheese
Delicious right? It’s truly amazing what people can do these days with creative, healthy food ideas.
And if you’re REALLY craving that bready-bun feeling…

Check out these low-carb breakfast breads that can help take your breakfast sandwiches to another level!

But what if you don’t have time for a breakfast sandwich?
Try these ultimate on-the-go low-carb breakfast ideas…

Low-Carb Breakfast Smoothies

Chocolate and Peanut Butter


Green Smoothie Bowl (it’s green so it’s got to be good for you, right?)


  • Collagen Protein Powder
  • MCT oil powder
  • Spinach
  • Avocado
  • Coconut milk
  • Erythritol 
  • ice cubes
  • lemon juice

Some great low-carb coconut milk, or other milk options, that can be used in this recipe are available here!



  • Avocado
  • Milk
  • Strawberries
  • Low-carb sweetener (Obviously this makes every low-carb treat better…order it now!)

And if you’re going for a smoothie, you might also need a snack to go with it, or a few hours later. Keep it nutritious, keep it delicious! (I promise, even a low-carb breakfast can be both!)

Low-Carb Breakfast Snacks

Low-Carb Breakfast Nutella


  • 2 cup Hazelnuts (preferably raw)
  • 2/3 cup Powdered Erythritol (can use more or less to taste)
  • 1/4 cup Cocoa powder (unsweetened)
  • 1-2 tbsp Avocado oil (or any mild liquid oil of choice)
  • 1 tsp Vanilla extract

*can also be made with delicious low-carb inulin sweetener

Low-Carb Breakfast Cauliflower Rice


  • 3 tbsp olive oil
  • 3-4 cloves garlic minced
  • 3 cups riced cauliflower cooked
  • 3 eggs beaten with a fork (optional)
  • 2 tablespoons unsweetened almond milk
  • 3 slices deli ham or bacon chopped
  • 1 tablespoon coconut aminos or tamari
  • onion chopped (optional)

*made even better with Low Carb Chili Ginger Sauce!

Low-Carb Breakfast Donuts (are you kidding me???) (No, no we’re not)

These delicious low-carb breakfast delights require the following:

Low-Carb Breakfast Cinnamon Rolls


Low-Carb Breakfast Porridge (Didn’t see that one coming, did you, Goldilocks?)


  • 1 cup unsweetened shredded coconut
  • 2 cups coconut milk
  • 2 2/3 cups water
  • 1/4 cup coconut flour
  • 1/4 cup whole psyllium husks
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 30 drops stevia liquid
  • 20 drops monk fruit liquid

Low-Carb Breakfast Bagels

*Use the link for a great recipe, or use THIS link for some delicious low carb bagels that you don’t even have to make yourself!

Low-Carb Breakfast Yogurt


  • ½ gallon whole milk
  • 2 tablespoons whole milk yogurt

*Pro-tip: amazing with some sugar-free dark chocolate chips!

Low-Carb Breakfast Macadamia Bars (Warning: VERY addictive)


  • 60 grams macadamia nuts
  • ½ cup almond butter
  • ¼ cup coconut oil
  • 6 tablespoons unsweetened shredded coconut
  • 20 drops sweet leaf stevia drops

Low-Carb Breakfast Quiche


  • 1 head cauliflower
  • ¼ cup mozzarella cheese
  • ¼ cup Parmesan cheese
  • 1 large egg
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder


  • 8 slices no sugar bacon
  • 4 ounces cheddar cheese
  • ¼ cup Parmesan cheese
  • ½ cup heavy cream
  • ½ cup water
  • 6 eggs
  • ¼ teaspoon salt

Low-Carb Breakfast Pumpkin Mug Cake


  • 2 tablespoons pumpkin puree
  • 2 tablespoons coconut flour
  • 1 egg
  • ¼ teaspoon baking powder
  • ½ teaspoon vanilla extract
  • ¼ teaspoon sweet leaf stevia drops
  • ½ teaspoon pumpkin pie spice

Low-Carb Breakfast Pancakes


  • ¼ cup unsalted butter
  • ¼ cup heavy cream
  • 1 packet stevia
  • ¼ teaspoon salt
  • 3 eggs
  • ½ teaspoon vanilla extract
  • ¼ cup coconut flour
  • ½ teaspoon
  • water

Now, when you jumped aboard the low-carb train, you probably thought you were leaving certain breakfast foods behind, like oatmeal…
Try again.

Low-Carb Breakfast Oatmeal (4 recipes)

Common Ingredients:

  • ¼ cup hemp hearts
  • 1 tbsp golden flax seed meal
  • 1 tbsp vital proteins collagen peptides
  • ½ chia seeds
  • 1 tbsp Erythritol

And that’s not all!

Low-Carb Breakfast Muffins (18 recipes) (Yes…muffins!)

Whether you’re a blueberry or chocolate-chip lover (or you just like eating the tops), try these low-carb breakfast muffin options out to make the most of your mornings!

Look, I don’t want to bore you with the details, or spoil the surprise, but…

Nearly all of these recipes call for a variety of Erythritol.

Feel free to order some for your low-carb breakfast cooking ease using the following links!

Low Carb White Sugar Sweetener – Erythritol
Low Carb Erythritol Granular Sweetener
Low Carb Erythritol Powder Sweetener
Low Carb Brown Sugar Sweetener

From banana nut to pecan-cranberry, nothing beats a delicious morning muffin, especially one that can fit into your healthy lifestyle and a low-carb breakfast! Go gluten free, go carb free, but never go FLAVOR free!
Speaking of flavor, the next category of low-carb breakfast ideas is sure to make your mouth water!

Low-Carb Breakfast Casseroles

Ham and Cheese Strata


  • low carb bread slices
  • cooked ham (leftovers are perfect)
  • cheddar cheese (it’s best to buy a block and shred it yourself)
  • eggs
  • heavy cream and water
  • Worcestershire sauce
  • Spices (ground mustard, salt, onion powder, ground black pepper, and cayenne pepper)

Low-Carb Breakfast Casserole


  • 1 pound no sugar bacon
  • ½ medium onion
  • 4 cups radishes
  • 12 large effs
  • 1 pound cheddar cheese
  • 15 ounces ricotta cheese
  • 1 pound Swiss cheese

Gluten Free Low Carb Breakfast Casserole with Sausage and Cheese


  • 1 lb breakfast sausage
  • 6 cloves garlic
  • 12 large egg
  • ½ cup heavy cream
  • 2 cups cheddar cheese
  • 2 tbsp fresh parsley
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 3 cup broccoli

Low-Carb Bacon, Egg, and Spinach Breakfast Casserole


  • 2 eggs
  • 1 ½ cups egg whites
  • 2-3 cups frozen spinach
  • 6 slices butcher box bacon
  • 1 cup sliced mushrooms
  • ½ cup red onion
  • ½ green pepper
  • ½ red pepper
  • 1 ¼ cup shredded cheddar cheese

Great match for Inulin fiber!

Low-Carb Breakfast Casserole (For a spicy kick start to your morning, try this recipe on for a low-carb breakfast!)


  • 1 pound sausage
  • 1 pound bacon
  • 1 dozen eggs
  • 1/2 cup milk
  • 2 cups grated cheddar
  • 1/2 sweet onion diced
  • 1 bell pepper diced
  • 1 tablespoon Frank’s red hot
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


Low-Carb Breakfast Casserole Sausage

Keto Breakfast Casserole

These remaining two recipes for unique, low-carb breakfast casseroles both call for coconut cream. Snag a delicious variety right here!

These casseroles are great for breakfast fans, and they’re absolutely a great addition to some low-carb breakfast ideas…

But that’s not the only beauty in casseroles.

We all know that dieting is hard. At the very least, it’s inconvenient. The substitution foods, the meal prepping, the bringing your own food to parties and get-togethers because you’re #dedicated…

Well casseroles of all shapes and sizes can help with that because you can make them ahead of time.

So simple, so convenient. Make a casserole on Sunday and enjoy it whenever, wherever you want to

(yes, even for a low-carb breakfast idea if you’re scrambling a bit…no pun intended).

Here’s 20 delicious recipes that you can make ahead of time and enjoy anytime…

So you’re trying out these low-carb breakfast ideas, and everything seems to be going well…

But then there’s the egg problem: I KNOW you’re tired of eggs if you’ve gone to low-carb breakfasts. So how about we try something else in our breakfast casseroles?

Here’s some great low-carb breakfast ideas that let you take a break from eggs…before you crack!

Low-Carb Breakfast: Egg Free (20 recipes)

If you’re going with no eggs, you’re going to need some other staples to help fill your nutritional needs. This useful page has ALL the goodies, from low carb breakfast hot cereal to low carb organic cooked black soybeans or even mashed potatoes!

Now, Low-Carb lovers will always be thankful for our friend the egg, but it’s nice to have other options for low-carb breakfast ideas…

Alright we’ve got to be close now. How many is that?
Oh, just 90 low-carb breakfast recipes so far. I see.

Well we did promise you 101, so don’t worry. We’re not done just yet…

We’re going to hit the number we promised you, and you can hit that number you promised yourself. Your goal weight. If it gets hard sometimes, then change it up! Stick to the important principles of your nutritional plan, but get some variety in your life!

To round out our list, here’s 11 low-carb breakfast ideas that can add some variety to your morning. Try a new one every day for almost two weeks, so you can get yourself out of that diet rut you’re stuck in!

From coffee cake to waffles, pancakes to pie, these low-carb breakfast ideas will add some excitement to your mundane morning routine!

Bacon and Zucchini Eggs in a Nest


  • 4 cups zucchini noodles or shreds
  • 4 slices raw bacon
  • 1/2 cup grated Asiago cheese
  • 4 eggs
  • salt and pepper to taste

And if you want to add some breakfast potatoes (but keep it healthy), try THIS!

Low-Carb Breakfast Sandwich


  • ¼ cup almond flour
  • 1 tsp coconut oil melted
  • 1 egg or 2 egg whites for lower fat
  • 1 tsp baking powder
  • Salt and pepper to taste

Low-Carb Breakfast Break

Asparagus And Tomato Frittata With Havarti And Dill


  • 6-8 oz. fresh asparagus, ends trimmed and cut into small pieces
  • 2-3 tsp. olive oil (or maybe a little more, depending on your pan)
  • 2/3 cup diced cherry tomatoes
  • 1 tsp. dried dill weed or (2 tsp. minced fresh dill)
  • 4 oz. Havarti cheese, cut into small cubes (or use any type of mild white cheese that melts well)
  • 6 eggs, beaten well
  • Spike seasoning and Vege-Sal to taste for seasoning eggs (Season with salt and fresh-ground black pepper or all-purpose seasoning of your choice if you don’t have Spike.)
  • sliced green onions for garnish (optional, but good)

Peanut Butter Waffles


  • 4 large Organic eggs
  • 1 cup Organic unsweetened almond milk
  • 2/3 cup Organic old fashioned creamy peanut butter
  • 6 tbsp Swerve Sweetener or other sugar substitute
  • 2 cups almond flour
  • 2 tsp baking powder
  • 3/4 tsp vanilla extract
  • 1/4 tsp salt

For even more peanut butter flavor, add in some delicious low-carb peanut butter powder.

Low-Carb Breakfast Bacon, Egg, And Spinach Casserole


  • 2 eggs
  • 1 1/2 cups egg whites
  • 2-3 cups frozen spinach thawed and drained
  • 6 slices Butcher Box bacon cooked and crumbled
  • 1 cup sliced mushrooms
  • 1/2 cup red onion chopped
  • 1/2 green pepper chopped
  • 1/2 red pepper chopped
  • 1 1/4 cup shredded cheddar or a combo of cheddar and white cheddar
  • salt and pepper to taste

Almond Cream Cheese Keto Pancakes


  • 1/2 cup plus 1 tbsp almond flour (60g)
  • 1/2 cup full fat cream cheese (125g)
  • 4 eggs
  • 1/2 tsp cinnamon
  • 1 tsp granulated sweetener
  • butter for frying

Roasted Hatch Green Chile Egg Casserole


  • 2 Hatch Green Chile pepper
  • 1 tsp olive oil or avocado oil
  • 1 cup Spinach
  • 1 cup chopped onion
  • 10 –12 eggs (12 eggs is a little denser texture)
  • 1 cup almond milk
  • 1/4 cup arrowroot flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp cumin
  • pinch of garlic powder
  • 1 tsp minced garlic
  • 8 ounces (2 cans) chopped green chilies (mild or spicy).
  • 6 ounces sliced artisan white cheese
  • 1 Sliced tomato plum tomato
  • Optional gluten free chicken sausage and extra grated hard cheese for topping
  • Cilantro and a sprinkle of red pepper flakes to garnish

Garlic Jalapeno Chicken Sausage Patties


  • 2 Tbsp minced fresh jalapenos
  • 2 cloves garlic minced
  • 3 Tbsp red onion minced
  • 2 Tbsp ghee divided
  • 1 lb ground chicken not too lean
  • pinch red cayenne pepper or more, according to taste
  • 1/2 tsp crushed fennel seeds
  • 1/8 tsp allspice
  • 1/4 tsp cumin
  • pinch nutmeg optional
  • 1/4 tsp sea salt
  • black pepper to taste

Low-Carb Breakfast Pizza


  • 12 eggs
  • 1/2 cup heavy cream
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 oz sausage
  • 2 cups peppers sliced
  • 1 cup cheese shredded

Low-Carb Breakfast Swiss Chard & Ricotta Pie


  • 1 Tbsp olive oil
  • 1/2 cup onion, chopped
  • 1 clove garlic, minced
  • 8 cups Swiss chard, chopped
  • 2 cups whole milk ricotta cheese
  • 3 eggs
  • 1 cup shredded mozzarella
  • 1/4 cup shredded Parmesan
  • 1/8 tsp ground nutmeg
  • salt and pepper to taste
  • 1 lb mild sausage

Low-Carb Breakfast Cinnamon Roll Coffee Cake


Cinnamon Filling:


  • 3 cups almond flour
  • 3/4 cup Sweetener
  • 1/4 cup unflavored whey protein powder
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 3 large eggs
  • 1/2 cup butter melted
  • 1/2 tsp vanilla extract
  • 1/2 cup almond milk
  • 1 tbsp melted butter

Cream Cheese Frosting:

  • 3 tbsp cream cheese softened
  • 2 tbsp powdered Sweetener
  • 1 tbsp heavy whipping cream
  • 1/2 tsp vanilla extract

We hope you enjoy these!

Tags us  in photos of you making new low-carb breakfast ideas so we can post them to our Instagram page!

And as always, Happy Eating!

Back to Routine – Quick and Easy Low Carb Snacks

It’s day 2 in our series on staying low carb while getting back into your fall routine. If you missed it, check out the previous post: Day 1 – Let’s Talk Breakfast.

Quick and Easy Low Carb Snacks for your Busy Daypeanut-butter-on-celery

If you’re a snacker, don’t worry. We’ve compiled a list of low carb snacks to keep you snacking healthy all day long!

  • Celery Sticks and No Sugar Added or Fresh Ground Peanut Butter. Don’t like the stringiness of celery? Run a vegetable peeler over the back of your celery sticks to remove some of the strings.
  • Trail Mix. Always make your own trail mix to keep it low carb and avoid dried fruits that are loaded with sugar. Choose a variety of nuts, add some unsweetened coconut, and some sugar free chocolate. Or try our variety of snack packs. We also offer delicious, sugar free dark chocolate chips, perfect for adding to your own trail mix!
  • LC Foods New Dark Chocolate Covered Nuts, Seeds, and Berries. We use Erythritol sweetened, high quality dark chocolate to cover Almonds, Hazelnuts, Peanuts, Pecans, Pepitas, Barberries, and Raspberries. They come in a convenient snack size pack. If you are a chocolate lover, these new snack packs are sure to become your favorite! They are sure to satisfy your low carb sweet tooth!
  • Cheese and Crackers. Yes, you can have cheese and crackers! Try LC Foods fresh baked crackers– Cracker Thins, Chia Crackers, or Cheezy Crackers with your favorite cheese. Remember hard cheeses are lower in carbs than soft cheeses.
  • Veggies and Hummus. Check the label to make sure your favorite hummus doesn’t have any added sugar. Veggie options are endless: pepper strips, carrot sticks, broccoli florets, cauliflower, snap peas, etc.
  • Low Carb Fruits. Print this list and keep it in your pantry or at your desk for reference.
  • Hard Boiled Egg sprinkled with Himalayan Pink Salt and black pepper
  • Avocado slices with Himalayan Pink Salt and black pepper
  • Your favorite low carb jerky, beef stick, or pepperoni and cheese

What are some of your favorite quick and easy low carb snacks? Let us know on our Facebook page!

Check back with us tomorrow for more low carb tips to keep you on track during the fall season!

Back to Routine – Let’s Talk Breakfast

Whether you’re headed back to school, back to work or just getting back into your routine, September is upon us and that means that summertime is coming to an end. The busy fall season can be challenging when trying to stay healthy and maintain your low carb lifestyle, but we’ve got some tips to help keep you on track, even with your busy schedule.

fried-eggLet’s Talk Breakfast

We all know breakfast is the most important meal of the day. Starting your day with breakfast will give you energy to greet the day and keep you feeling full longer.

Eggs are a great low carb, high protein breakfast option, but you may not have time to cook in the morning. You can prepare a batch of simple, yet delicious egg “muffins” that will last you for the week. Simply whisk up 8-10 eggs, salt and pepper, chopped veggies of your choice, diced and cooked meat of your choice, and cheese. Pour into a muffin tin and bake at 350° until set, about 20 minutes. Store them in the fridge and heat up one or two in the microwave for breakfast.

If you’re not a fan of eggs or if you just need some variety, try our Low Carb Greek Yogurt Smoothie Mixes. Available in Chocolate, Strawberry, Banana and Vanilla, these smoothies are the perfect grab and go breakfast with 10g protein and 1 net carb! You will need plain whole milk Greek yogurt, heavy cream, vanilla extract and ice. You can even mix in a few pieces of fruit, some nut butter, coffee, unsweetened dark chocolate, etc. to make a unique flavor! These smoothie mixes are so versatile and contain a healthy dose of fiber and protein to fill you up!

What do you eat for your low carb breakfast? Let us know on our Facebook page!

Check back with us tomorrow for more low carb tips to keep you on track during the fall season!

Are Carbs Affecting Your Mental Health?

Mental health symbol conceptual design isolated on white backgroundYou know that foods that are full of carbs can impact your waistline. Now, researchers believe that they might also have something to do with your mental health. According to researchers from the Department of Psychiatry at Columbia University Medical Center, eating a diet full of refined carbs might cause depression in post-menopausal women.

Researchers came to this conclusion after analyzing data from more than 70,000 post-menopausal women. Not only did they determine that people who eat a lot of refined carbs are more likely to become depressed, but they also determined that women who consume lots of fruit, vegetables, diary, whole grains, and dietary fiber are less likely to become depressed.

In other words, stick with high fiber low carb foods and count your net carbs if you want to avoid depression later in life.

timthumb.phpThe Carb – Depression Link

It’s no coincidence that high carb foods increase the risk of depression. Whenever you eat foods that are high in carbs, your body’s blood sugar levels go up. That same response can cause fatigue, mood swings, and other symptoms that come with depression. In addition, eating a lot of carbs can cause inflammation and cardiovascular disease, which can also lead to depression.

What About Young People?

While the researchers only analyzed post-menopausal women, there is no reason to believe that younger women, as well as men, aren’t also affected by foods that are loaded with refined carbohydrates. Because of that, it is a good idea for anyone who has a history of depression to eat high fiber low carb foods.

donutAre Dietary Interventions on the Horizon?

It will be interesting to see what this discovery does for the future of mental health treatment. Don’t be surprised if dietary interventions are soon included with treatment for depression. Counselors may partner with dietitians to introduce high fiber low carb foods into diets for depressed clients. This could help people get better soon. It might also help them improve without taking antidepressants and other prescription medications.

More research needs to be done regarding the link between carbohydrates and depression. For now, though, it appears there is a link so you should consider that the next time you reach for a donut. It might feel good to eat that donut right now, but it is worth getting depressed over? If not, stick with high fiber low carb foods instead. You will feel better, both mentally and physically.

5 Facts About Avocados, You May Not Know!

An avocado is a super food with powerful antioxidants, vitamins, amino acids, essential oils and healthy fats! Avocados are perfect for any low carb diet due to their low sugar, high fiber, high protein and net carbohydrate profile.

Here are 5 facts about avocados, you may not know.


Avocados are often thought of as a vegetable because of their green exterior and green fleshy skin, but they are actually classified as a fruit. More specifically, an avocado is a large berry containing a single seed!



Perfect for a low carber, a single avocado contains about 975 milligrams of potassium, while a single banana contains only 487 milligrams of potassium.




While carrots usually get all of the eye-health attention, avocados contain powerful antioxidants including nutrients such as Lutein and Zeaxanthin which promote good eye health.


Piece of butter  on  white background5. AVOCADOS CAN BE USED IN PLACE OF BUTTER

Try substituting avocado for butter in your homemade baked goods! The creamy texture and healthy fats make for a surprisingly-easy baking substitution. And no, they won’t make your cookies green!



Avocados are loaded with powerful antioxidants, amino acids and essential oils! Use the creamy flesh to naturally repair damaged hair and moisturize dry skin!



Health Benefits of Whey Protein

Whey protein powder in scoop isolated on whiteWhat is Whey Protein?

Whey protein is a mixture of proteins isolated from whey, the liquid part of milk that separates during production. Whey is found in the watery portion of milk an example is the liquid floating on the top of yogurt containers; this is whey.

Whey is separated during cheese production then goes through a series of processing steps to become whey protein, a powder which is generally added to shakes, meal replacements and protein bars.

arm_0Health Benefits of Whey Protein

Proteins are body building material which are assembled from amino acids, linked together.  Some amino acids are produced by the body’s cells others, known as “essential” amino acids, are attained from foods. Whey protein contains an impressive range of essential amino acids that help increase strength and muscle mass while significantly reducing body fat.

Whey protein also has been shown to positively benefit depression and help maintain normal blood pressure ranges as well as helping to maintain healthy blood sugar levels.  It is now being tested for impact in the treatment of symptoms of HIV and certain cancers.

Whey protein is high in Branched Chain Amino Acids (BCAAs) like Leucine, and also contains a large amount of Cysteine.  Studies show leucine to be the most anabolic (growth promoting) amino acid while cysteine helps to boost levels of cellular antioxidant Glutathione.

org_4651561Choosing Whey Protein

By itself whey protein does not taste very good so it is often flavored, hence it is important to read the ingredients list as some products contain unhealthy additives like refined sugar.

Whey protein, though generally well tolerated, is sometimes not appropriate for people with lactose intolerance or people who are allergic to whey.

The main types of whey protein are concentrate, isolate and hydrolysate.  They tend to vary in protein content, taste, digestibility and price.   How the whey is processed is the main difference between the three categories.

  • Concentrate: About 70-80% protein. Contains some lactose (milk sugar) and fat which gives it the best flavor.
  • Isolate: At least 90% protein. Contains less lactose and fat, but is without some nutrients found in whey protein concentrate.
  • Hydrolysate: This whey (hydrolyzed whey) is pre-digested so that it is absorbed faster. It causes a 28-43% greater spike in insulin levels than isolate.

Screen Shot 2015-08-14 at 10.15.27 AM

Low Carb Whey Protein

Low carb whey products emphasize protein while keeping carbs low. Low carb whey is a great addition to your favorite low carb smoothie recipe or can be added to any recipe for a healthy boost of protein! All our whey products are low carb whey and can be found in 3 different flavors: Unflavored, Chocolate and Peanut Butter.

Click Here to Browse our Low Carb Whey Protein Powders!

Benefits of Healthy Saturated Fats

Untitled design-9Recently, TIME Magazine did a feature article on the health benefits of saturated fats, entitled ‘Eat Butter,’ stating that the war on fat is unfounded. Research has shown that eating the right kinds of fats can have tremendous positive health implications. When coupled with a low carb diet, eating healthy saturated fats (avocados, butter, coconut oil, olives, etc) can improve the blood markers for heart disease, insulin resistance, and reduce the symptoms of diabetes.

Getting healthy monounsaturated and polyunsaturated and Omega-3 fats into your diet is easily done by eating nuts, seeds, and fish.

Specific foods containing these healthy fats are:


Olives.  When eaten on their own olives are high in healthy monounsaturated fats and low in calories.

Olive Oil. Olive oil is high in monounsaturated fats and contains modest amounts of vitamins E and K.  True extra virgin olive oil is loaded with antioxidants and contributes to heart health and reduced risk of cancer by decreasing inflammation in the body.

walnuts-contain-most-healthy-antioxidants_283Walnuts.  These nuts are high in Omega-3s and contribute to heart health by aiding in “vascular reactivity”, defined as the ability of our blood vessels to respond to stimuli in healthy ways.

Salad Dressing. Avoid commercial salad dressings as they are often high in sugar. Better to create homemade dressings with high-quality, cold-pressed olive oil, flaxseed oil, walnut oil or sesame oil.

ganze und halbe avocado isoliert auf weissAvocadosThough high in calories avocados are also rich in potassium, vitamin K, vitamin E, fiber, magnesium, and monounsaturated fat. In addition, they contain all B vitamins except B12; vitamin C, phosphorus, manganese, and copper and supply 8% of the recommended daily omega-3s.

Avoid using oils that have been damaged by exposure to high heat, light or oxygen.  And never use oil that has begun to smell or taste rancid or bitter.

In summary, remember that the cause of heart disease is no longer attributed to the consumption of fat but to a number of factors inherent in our modern diets.  These factors include the consumption of vegetable oils and hydrogenated fats as well as high amounts of fructose. The human body needs some amount of fat to stay healthy.  What it does not need are trans fats and fructose in excess of 15 grams per day.  Unfortunately, the average US adolescent is now consuming 75 grams of trans fat and fructose per day which helps to explain the growing epidemic of obesity and heart disease among younger and younger people. The easiest way to avoid unhealthy fats is to eliminate processed foods from your diet.  Sugar, carbohydrates, and dangerous types of fats are detrimental to your health.

The 5 Best Apps For Counting Carbs and Losing Weight

So, you’ve waited for summer and the weight loss is not quite where you want it to be. You are thinking of joining a health club to get those extra pounds off fast, but there’s still more you can do in your weight loss quest.

If you like tracking carbs in order to shed pounds, (or you follow a low carb diet, or like low carb, ketogenic or paleo foods) there’s an app for that! With the rise in popularity of the Keto diet in recent years, there are numerous apps to choose from. We’ve compiled a list of 5 great choices to help you out.

Everything is easier on your smartphone; and here are some apps for helping you to count carbs, lose weight, and be successful in your low carb/ketogenic lifestyle.

DailyCarbProAppDaily Carb Pro. (2.99) Here is a great easy-to-use app. This one is especially good if you are tracking information in addition to carbs. It allows you to track glucose, medications, exercise, water intake, weight loss and blood pressure. With this one you can create daily exercise logs as well as log in heart rate, triglycerides and cholesterol, too.


CarbManagerAppCarb Manager: Keto Diet App. (FREE) This app is great for anyone on a Keto, low carb, or Whole 30 diet because it allows you to track your macros. You can set up meal reminders that alert you when it is time to eat and includes your carb goals for that meal. Count net carbs or total carbs with Carb Manager. They have an extensive database of foods with macros, carb counts (net and total) and sugar alcohols, plus you can create custom foods and recipes. Track your exercise, weight loss, water intake, etc.


My Fitness PalMy Fitness Pal. (FREE) This one is not specific to low carb or keto, but it is one of the top calorie counter and diet tracker apps out there, plus it is simple to use. With a database of over 6 million foods, you will find it easy to track your carbs. It also shows you a breakdown of your macros. You can also sync this app with other fitness apps like Fitbit, to track your exercise and steps. It is easy to track food, weight loss, and exercise, plus it offers a support system by allowing you to connect with friends.


AtkinsAppAtkins Carb & Meal Tracker. (FREE) This app is free and very easy to use. It includes the tools you need to set daily goals, log meals and track net carbs. This app also includes recipes and carb counts of common foods, making it easy to find and fix low-carb meals! If you’re looking for a straightforward carb counter and weight loss tracker, this one is for you.



MyKetoMy Keto: Ketogenic Diet Log. (FREE) My Keto helps you to quickly become an expert in the low carb diet with a built-in macros calculator, food reference guide, recipes and meal prep ideas, and a calorie and carb counter. Use their macros calculator to determine your specific macros based on your body height, weight, activity level and gender. You can view charts and graphs of your weight loss progress and macros consumption.



Most apps will allow you to save your favorite foods; create recipes; search for food, including common foods as well as name brands; track your fitness goals; as well as many other features and options.

Now, planning your low carb lifestyle doesn’t have to be time-consuming. Just like everything else in life these days, there’s an app for that!

This article has was originally published on July, 3, 2018. It has been updated as of June 21, 2018.

Summer Grilling Just Got Better With Low Carb Rolls

shutterstock_138344528Is summer the best season of them all? Summer days are defined by warm weather, chances to swim or boat, taking vacations, having parties by the pool, and just hanging out and soaking up the sun. Don’t forget about the grilling and barbecuing, and the pleasure of enjoying your favorite foods. Who could ask for more?

Summer just got a little bit better. To go along with your hamburgers and hot dogs, you can now enjoy low carb rolls. And they are fresh baked!

Low Carb Never Tasted So Good

Hamburger rolls have always been a food item to avoid when sticking with food that is low in carbs. ‘Hold the bun’ sometimes just isn’t fun.

Our Fresh Baked Low Carb Hamburger Rolls are so good you will be coming back for more.

fresh-baked-hamburger-rolls-4-pack-900x900Nutrition facts to know for LC Foods hamburger rolls

2 net carbs per roll

17g of dietary fiber

25g of protein

All low carb recipes are not the same. Just check out what’s in these low carb hamburger rolls. There are premium wheat proteins, natural ingredients, and no artificial sweeteners. Never any funny taste, just fresh baked goodness that tastes like a regular, delicious hamburger roll.

Fresh Baked Low Carb Hot Dog Rolls, in addition to being fresh baked for you, are the best tasting roll you will ever experience.

fresh-baked-hot-dog-rolls_12-900x900Nutrition facts to know for LC Foods hot dog rolls:

1 net carb per roll

9.7g of dietary fiber

14g of protein

As with hamburger rolls, there are premium wheat proteins, no artificial sweeteners, and only natural ingredients.

Both of these rolls can be used for so much more than merely picnics and barbecues. They go great with peanut butter no sugar added preserves or low carb chocolate spreads, too. Or use as substitutes for garlic bread, as well as any low carb sandwich you can think of.

Low Carb Hamburger and Hot Dog Rolls Perfect for Summer Eating

Totally sugar free and never pre-frozen; just lots of fresh baked goodness from the moment you open the bag.

Our rolls are delivered to you on the same day they are baked in our ovens. Nothing more for you to do than to open them up and enjoy their wholesomeness.

Summer eating will have you looking and feeling good. All of our food products are healthy low carb recipes perfect for the diabetic, sugar-free, and paleo lifestyles.

Surprising Facts about the Sugar Contained in Fruit

colorful ripe fruit composition isolated on whiteFruits are some of Nature’s most prized possessions. They are delicious all on their own or in pies, cakes, jellies, jams and preserves.

Because you want to reduce the sugars in the foods you eat, you may be assuming that substituting fresh fruits into your diet will help. Fresh fruits contain fructose, which differs from glucose. Glucose is the form of sugar that the body produces when it breaks down carbohydrates. Whether you consume sugars in the form of fruit (fructose) or soda (glucose) for example, you will want to know how much sugar you are taking in.

The following is a list of common fruits and their total content in grams. Listed from highest sugar content to lowest sugar content, they may surprise you.

Figs 13.8
Grapes 13.8
Mangoes 12.7
Pomegranates 11.6
Cherries 10.9
Bananas 10.1
Kiwis 9.2
Tangerines 9
Apples 8.8
Blueberries 8.4
Pineapple 8.4
Pears 8.4
Plums 8.4
Apricots 7.8
Oranges 7.2
Peaches 7.1
Nectarines 6.7
Cantaloupe 6.7
Grapefruit 5.9
Watermelon 5.2
Papaya 5
Guavas 4.7
Strawberries 4.1

As you can see, many of summer’s best fruits, like blueberries, cherries, plums, mangoes, grapes and kiwis are very high in natural sugar content. Even everyday fruits such as apples, bananas, oranges and peaches are not far behind.

jam-075When looking for an all-natural jam or fruit preserve, you aren’t going to want a product that has even more sugar in it. Most preserves are made with extra sugar. Most, but not all!

Our fruit preserves have no added sugar. They are available in six tempting flavors; blueberry, strawberry, peach, cranberry, blackberry, and raspberry. Click here to browse our selection of low carb preserves!

There are so many ways to enjoy these fruit preserves. Besides just for breakfast on low carb bread, these spreads taste great all on their own or when combined in cookies, cakes, spreads and more. Or how about using any of them as glazes for beef, chicken or pork dishes. The possibilities are endless!

Want more? To help you live a low carb lifestyle, LC Foods offers a free low carb pocket reference guide. This guide will give you the descending order of carbohydrates in many vegetables, fruits, nuts, seeds, cheeses and alcohol. Click here to download your free pocket guide!