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Almond Flour Scones, Chia Seed Pudding, & 3 More Low-Carb, High-Protein Breakfast Ideas

low-carb recipes weight loss tips Feb 04, 2021

Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. 

Research has shown that when combined with strength training, eating a high protein diet, versus a high carbohydrate diet is more beneficial for gaining lean muscle mass and reducing fat mass, thus boosting metabolism and making weight loss more sustainable.

If you’re transitioning to a low-carb lifestyle, I’ve got 5 low carb breakfast ideas that are healthy, delicious, quick and easy: almond flour scones, a berry protein smoothie, a chocolate peanut butter protein smoothie, an egg scramble, and chia seed pudding.

As a disclaimer, I must tell you my honest opinion that the best breakfast is a delayed breakfast or no breakfast at all, at least most of the time. I like to practice intermittent fasting for 16-18 hours Monday through Friday, then on the weekends I’m more flexible and enjoy a healthy breakfast with my family. As women’s fasting expert Cynthia Thurlow says, “Breakfast is the most important meal of the skip!” 


High-Protein, Low-Carb Chia Seed Pudding


  • 1 container low-sugar Greek yogurt (I like Oikos Triple Zero orTwo Good fruit or vanilla flavor)
  • 3 tablespoons chia seeds
  • 1 cup unsweetened vanilla almond milk, or unsweetened milk of your choices
  • ¼ cup rolled or quick oats (can omit if wanting lower carb option)
  • ¼ cup fruit (I like berries or pomegranate seeds)
  • Optional to top in the morning:  hemp hearts, coconut flakes, walnuts, almonds


  1. Mix first four ingredients in a Tupperware container until well combined and refrigerate overnight.
  2. Top in the morning with desired extra ingredients. 

High-Protein Low-Carb Berry Smoothie


  • 1 ½ cups unsweetened vanilla almond milk (or any unsweetened milk)
  • 15 grams (usually 1 scoop) of vanilla protein powder
  • 1 container low sugar, full fat Greek yogurt
  • 1⁄2 cup frozen berries (any kind)
  • 1-2 Tablespoons (Tbs) Chia Seeds
  • 3 cups of fresh spinach (or fresh spinach that you threw in the freezer because it was going bad!)


  1. Blend all ingredients in a stand blender. 


High-protein, Low-carb Chocolate Peanut Butter Smoothie 


  • 1 ½ cups unsweetened vanilla almond milk (or any unsweetened milk)
  • 20-30 grams of vanilla protein powder
  • 3 tablespoons of peanut butter powder or 2 tablespoons peanut butter
  • 1-2 tablespoons (Tbs) Chia Seeds
  • Ice and/or ½ frozen banana (can omit banana if wanting lower-carb)
  • 3 cups fresh spinach (or fresh spinach you put in the freezer because it was going bad!)
  • (Optional if you are using vanilla powder): 2-3 tablespoons cocoa powder


  1. Blend all ingredients in a stand blender. 

If you don’t want the carbs just use ice. Sometimes when I’m on the ball I’ll freeze leftover coffee in ice cube trays and put that in so it’s a coffee, peanut butter, coffee smoothie...delicious!


Low-carb Almond Flour Scones (Chocolate, Peanut Butter, Coconut)

Ingredients for Scones:

  • 2 ¾ cups almond flour
  • 1 tablespoon baking powder
  • ½ cup swerve (or sweetener of your choice)
  • ¼ cup powdered peanut butter
  • ½ cup creamy peanut butter
  • ¼ cup coconut oil
  • 2 eggs
  • 2 tablespoons half and half
  • 1 teaspoon vanilla
  • ¼ cup mini chocolate chips (I like Lily’s Brand)
  • ½ cup shredded coconut 

Ingredients for Glaze:

  • 2 tablespoons chocolate chips
  • 2 tablespoons peanut butter


  1. Preheat oven to 325 degrees. Prepare baking sheet with cooking spray or parchment paper.
  2. Combine and mix almond flour, baking powder, sweetener, and powdered peanut butter.
  3. Melt peanut butter and coconut oil in microwave, mix together. 
  4. Add peanut butter, coconut oil, eggs, half and half, and vanilla to dry ingredients, mix to combine. 
  5. Stir in coconut flakes and chocolate chips.
  6. Scoop individual scones onto cookie sheet.
  7. Bake for about 16 minutes or until done. 
  8. Melt chocolate and peanut butter together for glaze. Put into Ziplock bag and snip a small corner off to drizzle over scones. 


High-protein Low-carb Egg Scramble 


  • 3-4 eggs
  • (Optional): Meat
  • (Optional Scramble Ingredients): Diced bell peppers, diced onions, chopped broccoli, black or kidney beans
  • (Optional Toppings): Shredded cheese, avocado


  1. Preheat the pan to medium heat.
  2. If you are using the sausage, cut into coins and fry on both sides until golden brown, remove from the pan.
  3. Melt the butter then add your optional ingredients like peppers, onion, broccoli, meat, etc.
  4. Cook until your desired doneness.
  5. Add and cook your eggs.
  6. Top with cheese, avocado, salt/pepper, etc.

I like ensuring I’m getting fiber with my eggs with beans, avocado, or berries.


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Resources From This Episode

>> Join Zivli

>> Freebie: Weight Loss Mindset Audio Training

>> Freebie: The Ultimate Food Guide

>> Favorite Breakfast Recipe Downloads

>> Our Favorite Things Page With Links To Many Listed Ingredients