Category Archives: Low Carb Breakfasts

Caramelized onion omelet


Just when I didn’t think I could look at another bacon (or steak, if I had leftovers) and cheddar omelet topped with salsa, salvation arrived in the form of a lovely layered veggie: a sweet yellow onion.  I’m still having an omelet everyday, but using a caramelized onion and swiss cheese completely changes the flavor profile, and it feels like a whole new breakfast for me.  I’ve also taken to making one-egg omelets so I can really taste the onion; this version ends up being more like onions and swiss bound by a bit of egg.  It. Is. Divine.

Caramelized Onion Omelet
(net carbs – 5 to 6g, depending on how much cheese you use and the size of your onion quarter)

1/4 yellow onion, diced
2 Tbsp butter
1 thin slice of swiss
a small sprinkle of shredded cheddar
1 egg, beaten

Melt butter in a skillet over very low heat – I set my gas range at 2.  Add onion.  Allow to sautee 10 to 20 minutes, until just barely beginning to brown.  Give it a stir and let it cook another 5 to 10 min until everything is a nice golden brown.  Push your eggs together into the smallest flat circle (ie, not mounded) they will make.  Slowly pour the egg over the onions trying to cover everything.  I usually drizzle around the entire outer edge and then fill in the center.  You might end up with a few spots not entirely filled in.  It’s OK.  This isn’t about making a picture perfect omelet – just a delicious one.

Turn the heat up to about 6.  Let cook 20 to 30 seconds, until mostly set.  Spoon a smidge of water around the inside edge of the pan and quickly cover for 20 to 30 seconds, until top is set.  (The steam helps cook the top.  This is a great trick for omelets and fried eggs.)  Add cheese, repeat step with water and cover for 30 to 40 seconds.  Remove cover, fold omelet in half in pan, and let cook another minute or so, until the cheese is thoroughly melted.  Some will ooze out, and that’s fine – it gets a little crispy and adds to the final flavor.

Remove from pan with spatula rather than just dumping it out – this will leave the excess butter behind.  I find a generous amount of butter is necessary to keep the onions from burning, but you don’t necessarily want all of it covering your omelet.

This might sound complicated, but it’s really not.  I cut an onion into quarters at the beginning of the week, and wrap the extra quarters up in foil and put them in the fridge until I need them.  (I’ve been told I should dice the whole thing at the start, though, and refrigerate the diced onion.  I don’t know if that makes a big difference.)  So all I have to do is quickly dice 1/4 onion, which takes next to no time at all.  (It would take 0 time if you dice the whole thing on Day 1.)  I’ll often start the onions going right before I head up to take my shower.  Walking out of the bathroom to the smell of sauteeing onions is pretty much heaven!  Whether I do or not, though, the onions really don’t need much tending.  You might not even need to give them that extra stir – I happen to enjoy doing it because something about stirring sauteeing onions with a wooden spoon makes me feel happy on the inside. 🙂

Once the onions are ready, throwing the omelet together really only takes about 2-3 minutes at the stove since the pan is well heated and a single egg cooks very quickly.  Which is more time than I’d be willing to spend if I had to get into the car for a long commute.  But since I work from home, I usually start this process after the kids are at school, and if I’ve already showered, I begin my work day while the onions cook.  It’s really a very easy way to start the day with a delicious breakfast.


Lightly sweetened ricotta


This makes a simple and healthy snack, and it’s also quite filling.  I find it particularly nice if I’m craving pudding.  It’s my favorite snack to have at night, after the kids have gone to bed.

Lightly sweetened ricotta
(net carbs: varies based on brand of ricotta you use)

  • 1/2 cup ricotta cheese
  • 1 Tbsp sugar-free syrup (I generally use vanilla or caramel)

Simply mix together and eat!  It’s that fast and simple.  (Which is probably why I like it at night, when I’m tired and don’t feel like making anything that requires even a smidgen of effort.)  I also like to top it with a few chopped nuts (especially toasted pecans) to add a little crunch.

I often wonder if freezing it might result in something akin to ice cream.  If I ever give it a try, I’ll post my results.  And if YOU try it, please post a comment and tell me how it was!

One-minute flax “muffin” (maple and banana nut varieties)


I discovered this recipe recently, and it was instantly a huge hit with everyone in my house.  I love it b/c the ingredients are so healthy (I sub real maple sugar or honey for the artificial sweetener when I make it for my kids), and it’s truly delicious and filling.  Flax is filled with all kinds of good fats and a ton of fiber.  For lower carbers, it has 0 net carbs b/c of all the fiber.

I originally started serving this with a maple “syrup,” and prepared like that, it’s sort of like a muffin/pancake hybrid.  But I recently found a way to make it like a banana nut muffin, and that’s my favorite way to have it.  I’ll include both variations here.

Note: You can use butter or coconut oil in this; both produce great results.  I prefer the coconut oil for its health benefits, but we’re out at the moment, so I use butter.

Flax “Muffin” with Maple “syrup”
(net carbs: 1g)

  • 1 Tbsp butter or coconut oil
  • 1/4 cup ground flax (regular or golden both work)
  • 1 Tbsp liquid sweetener (sugar-free syrup, maple syrup, honey, etc.)
  • 1 egg

In a large coffee cup, melt the butter or coconut oil in the microwave.  Remove and stir in sweetener and flax, then add egg and stir until egg is well beaten.  Microwave for one minute.  Flip into a bowl or on a plate, slice in half horizontally and then pour syrup (see below) over each half.

For syrup:

  • 1 Tbsp butter or coconut oil
  • 1 Tbsp sugar-free vanilla syrup
  • 1/2 tsp maple extract

Melt butter then stir in sweetener and extract.  Pour over both halves of muffin.

Banana Nut Flax “Muffin” with Caramel Syrup

Prepare same as above, only add 1/2 tsp banana extract to muffin mix and sub in sugar-free caramel syrup for the vanilla syrup if you have it.  (Target makes a generic brand that you can find in the coffee aisle.)  Top with caramel syrup (see below) and toasted pecans.

For syrup:

Same as above, only skip maple extract and use caramel sugar-free syrup rather than vanilla if you have it.

Easy fried eggs – no flipping involved!


I’ve always loved fried eggs, but until a few years ago, they were only a restaurant (or visiting mom’s house) treat.  The problem?  I like my eggs over easy, but I almost always failed at flipping them without breaking the yolk.  And if the yolk got hard, I just didn’t want it at all.  So it seemed stupid to make them when I had only about a 1 in 4 chance of actually getting to eat them.

And then I discovered the simplicity of steaming fried eggs.  I was pregnant with Gus when I read about this method, and once I discovered how easy it was, I think I had 2 fried eggs for breakfast every day for the rest of my pregnancy.  Here’s how it goes.

Easy Fried Eggs
(net carbs: 1g/egg)

  • Melt about 1-2 tsp butter in a small pan over medium.  I like to actually let it heat for 5 or 6 min until it starts to brown lightly.  It’ll make your eggs look like they just came off the griddle at the best greasy spoon diner, and the browned butter adds a nice touch to the overall flavor.
  • Crack your egg/s into the pan and let cook until the whites set.  This will happen pretty fast if you browned the butter – 20 to 30 seconds, I’d guess.
  • Pour about 1/2 tsp of water into a spoon.  (I don’t ever measure.  I just turn the faucet on to a very low stream and put some water in the bowl of a regular-sized spoon.)  Dump the spoon down the edge of the pan so that it immediately starts to steam and sizzle.
  • Cover the pan and cook about 85 seconds for over easy.  (This works based on my stove’s heat and when I add the water.  It may take a bit of experimentation for you to find the amount of time for you to get your yolks exactly the way you want them.)
  • Loosen edges from the pan with a fork if necessary and slide onto a plate.

It’s so darn easy!  The steam created by the water cooks the tops so that you don’t have to flip them.  Perfect eggs every time!