Not a big breakfast eater and in no way carbohydrate-avoidant but have cut way down on carbs and sugar in my dotage.
Two or three eggs (I love eggs) quick-scrambled in olive oil with onions, greens, broccoli or cheese. Or all of the above.
Yoghurt blended with fruit or berries.
Canned sardines or kippers (weird, I know.)
An avocado with lemon pepper.
Or when I’m craving fat and protein and no time to make brekkie and on the way to work and hungry, a McDonald’s sausage egg McMuffin.
2 pieces of turkey sausage, one slice of cheese, & Cholula hot sauce, all rolled up in a low carb wrap and microwaved for 45 seconds.
The above is what I have if I’m really hungry, maybe once or twice a week. I usually just have 100 calories worth of turkey sausage and a large glass of water.
For a lot of the world and a lot of history there isn’t a separate category of “breakfast food”, breakfast was typically last night’s leftovers. Which works for my spouse - that is his breakfast, whatever was leftover from last night’s dinner (assuming there were leftovers). Soup, stir fry, steak, pizza… whatever. When there’s not leftovers he’ll have hummus on whatever crackers or bread is available.
Me, my go-to is cheese on whole grain bread. When really exerting myself or working outside in the winter I’ll add a slab of fish, usually salmon. Once in awhile it’s eggs and bacon or eggs and sausage. My mid-morning snack is usually a handful or two of nuts. Sometimes I have beef jerky.
There are a lot of options, don’t hold yourself to just “traditional” choices.
My favorite breakfast of all time is plain greek yogurt with a packet of Splenda, strawberries (or blueberries) and a half cup of Special K Protein cereal. If no Special K then flax meal.
Every so often SO and I go on a low-carb-as-we-can-get binge and go the smoothie/Greek yogurt route. Thing we’ve found is that neither of them fill us up. I NEED to eat something within the first hour I’m up or my blood sugar will crash. It’s not pretty.
I’m not particularly an egg fan – once in a while is fine, but not everyday.
I can’t wrap my head around having a non-breakfasty item for breakfast. I know other people do it. For some reason I just can’t.
We sometimes buy these frozen egg-white-and-veggie (or turkey sausage) wraps from BJ’s which are delicious. One will fill me but a couple of hours later I’m hungry again.
My usual breakfast is a bagel with VERY thinly spread cream cheese OR Smart Balance, coffee, and a serving vanilla Greek yogurt drizzled with honey and sprinkled with granola. Keeps me sated until mid-late afternoon (I rarely eat lunch, btw).
If it were not for the breakfast sandwich I would quickly tire of eggs, but using 1/2 of a thin bagel (20 net carbs - excluding fiber) I can make a very satisfying sammy (meat, eggs cheese) that I can enjoy every day. When I was stricter low carbs I would look to push that lower with low carb alternative breads, even cut down the bread size even more, but that usually comes at the cost of the balance of flavors and convenience.
Half a bell pepper, diced, a roma tomato, also diced, two eggs in a scramble. Salt, pepper, and a dash of a spice mix with turmeric, cumin & paprika.
And coffee with probably too much milk. I’ve been told I should switch to using a smaller volume of heavy cream to decrease the amount of milk, but that gets expensive.
Buckwheat groats make a stiff porridge or rice-like food and are quite low in carbs. In my family we eat it savory, with onions, but buckwheat tastes fine in pancakes so with some cream and cinnamon and nutmeg and a little low-sugar preserves, it might be good. Good enough, anyway. 3/4 cup cooked has like 20 carbs.
However the thing about buckwheat is it always, always tastes like buckwheat. You either like it or you don’t.
I scramble two eggs with Pam, sometimes with a pinch of shredded cheese. When the eggs are done I re-Pam and throw in two sliced roma tomatoes, which I cook till warm and slightly charred on one side.
Most mornings it’s plain Greek yogurt (regular not fat free) with walnuts. Sometimes it’s eggs with sausage or meat left over from dinner. Maybe some cheese. Sometimes it’s just leftover dinner.
I’ve always had proteins for breakfast: you give me a cup of coffee and a pastry, or breakfast cereal, and on one hand I feel bloated but on the other my stomach is left saying “ok, where’s the real food? Hellooooo! It’s morning! Where’s my food!?”
A fried egg OR some cold cuts (I like them cold but certain kinds are good nuked or at room temperature) OR serrano (which shouldn’t be fridge-cold), with a big glass of milk or a yoghurt. Mom always insisted on adding a glass of freshly-squeezed OJ before all the rest; I like my OJ with the rest of the orange attached to it, and prefer to leave it for snacks.
Sliced kielbasa, cooked up in a pan with asparagus/brussel sprouts/kale/spinach/broccoli/dark green something, with black pepper and a splash of soy sauce.
Not being a morning person, I don’t like to put a lot of effort into breakfast. I have coffee with heavy cream every morning. My breakfast food staples are eggs, sausages of various kinds, bacon, cheese and nuts. Today it’s leftover deviled eggs.