• Crunch by Nuffnang

Easy Low-Carb Breakfast Recipes for The Go-Getters

by Jo-yee Lee. |

Being a young adult with new responsibilities, it can be difficult to find a balance to find the time to put fitness and our health first. But with information so easily and readily available, we are also getting more educated and conscious of what we consume.

If you're already on this journey to better your health, yay! But if you're new to this and are looking for ways to eat healthily, the tip is to really start at your own pace. Of course, we would need to still set goals to keep ourselves on track; perhaps, begin with at least choosing to eat better & healthy for 1 meal every day like breakfast.

With our busy urban lifestyle, we need that extra boost to make sure we have enough energy throughout the day and to get enough energy to hit the gym without feeling exhausted too.

Most recipes shared online might be hard to follow or they could be overly specific over the measurements or even ingredients that are hard to obtain. We've decided to come up with a few quick low-carb breakfast recipes before you head out to work or your classes:


Banana Strawberry Tofu Smoothie (Energy Booster)


  • Bananas

  • Strawberries

  • Japanese tofu

  • Soy Whey Protein

  • Milk (I prefer non-dairy options i.e. unsweetened soy, almond or oat milk)

  • Extra virgin coconut oil

  • Chia seeds


  1. Into the blender (according to this sequence): 2 medium size bananas, 1 cup of strawberries, half a box of no preservatives Japanese tofu, 4 tablespoons of chia seeds, milk (mixed with Soy Whey Protein).

  2. Blend for about 1 minute to 1 and a half minutes at medium speed (if set at smoothie setting, 1 minute maximum is more than enough)

Soy Matcha Smoothie (Detox)


  • Baby spinach (2 cups)

  • Matcha powder (3 tablespoons)

  • Non-dairy milk mixed with Soy Whey Protein (2x 3 quarther of a glass)

  • Any sweetener i.e. maple syrup (NOT maple flavoured syrup) or your preferred sweetener


  1. Into the blender (according to this sequence): - 2 cups of baby spinach - 3 tablespoonfuls of matcha powder - 2 (3 quarter full) glasses of non-dairy milk mixed with soy whey protein - 2 spoonfuls of maple syrup or your preferred sweetener

  2. Blend for about 1 minute to 1 and a half minutes at medium speed (if set at smoothie setting, 1 minute maximum is more than enough)

*For a thicker or more filling consistency, add in 1 cup of oats or 4-5 tablespoonful of chia seeds.


Smoothie Bowl with Cheerios

Image: Hip Foodie Mom


  • Cheerios (with ancient grains options)

  • EV coconut oil

  • Maple syrup

  • Dried fruits chips

  • Blueberries or any berries of your choice

  • Chia seeds

  • Soy milk or greek yoghurt

  • Soy Whey Protein (mixed into milk or greek yoghurt)


Only 1 step. Just mix 1 serving of Cheerios (with ancient grains options), 2 tablespoonful of EV coconut oil, 1 tablespoonful maple syrup, a sprinkle of dried fruits chips (however much you want la), blueberries or any berries (however much you want tooooo), 2 tablespoonful of chia seeds, soy milk or greek yogurt just covering the cereals and pre-mixed with, Soy Whey Protein.

*Fun fact: Cheerios is one of the cereals with the lowest sugar content! The total carb per serving is only 20g & if you are on a Keto Diet, you can still achieve ketosis if you are having ONLY Cheerios for breakfast with its low carb content (averagely to limit below 50g of carb per individual to achieve ketosis).

Chia Seed Pudding (Lasts up to 5 days)

Image: From My Bowl


  • Chia seeds, milk mixed with Soy Whey Protein (I prefer non-dairy options i.e. unsweetened soy, almond or oat milk)

  • Any sweetener i.e. maple syrup (NOT maple flavoured syrup) (1-1/2 tablespoons)

  • Extra virgin coconut oil (2-3 tablespoons)

  • Blueberries


  1. In a usual square container (about the size of a sandwich), with a ratio of 3/3: portion out ⅓ of the container for chia seeds and ⅔ for milk (mixed with Soy Whey Protein)

  2. Slowly stir until it is evenly mixed

  3. Add in blueberries and make sure it is evenly distributed

  4. Add in 2-3 tablespoonful of extra virgin coconut oil

  5. Add in about 1 to 1/2lf tablespoonful of your preferred sweetener (I always go for maple syrup)

Homemade Oat Milk (Recommended to consume within 3 days unless it's frozen in batches)

Image: Detox Insta


  • Australian rolled oats

  • Water

  • Vanilla extract (Or your preferred flavour/dates if you want it to be slightly sweetened, and salt.)

  • Soy Whey Protein



  1. Into the blender: ratio of 1 cup of oats to 4 cups of water, a pinch of salt, 1 teaspoon of vanilla extract.

  2. Blend for about a minute

  3. Strain it with cheesecloth (do not overstrain or apply too much pressure while straining as you don't want the sticky consistency)

  4. Store in glass bottles or jars.

  5. Add in Soy Whey Protein when consuming.

3-Ingredient Blueberry Jam (Lasts up to 7 days)

Image: The Busy Baker


  • Blueberries

  • Chia seeds

  • Any sweetener i.e. maple syrup (NOT maple flavoured syrup),


Refer to the detailed recipe by The Busy Baker.


Bacon Pancakes with Blueberry Jam


  • Butter

  • Milk

  • Pancake mix

  • Bacon bits

  • Topping: Blueberry jam you have made in the recipe above!


  1. On the night before the morning

  2. If you would like to enjoy the bacon pancakes for breakfast, mix the mixture according to the exact instructions of the pancake mix box

  3. Add bacon bits (however much that you would like) into the mixture

  4. Refrigerate the mixture overnight (to minimize any bubbling)

  5. When cooking: In a non-stick pan, add butter and your pancake mix you've made the night before.

  6. Serve it with maple syrup drizzle or the healthy blueberry jam you have made!

Personally, my favourite would be the banana tofu strawberry tofu smoothie because of how it tastes and more importantly, how easy it is to make and keeps me full throughout my entire morning!

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If you are going to give any of these recipes a try, do share it on IG Stories and tag us at @crunchbynuffnang. We would love to re-post them!

All the best and let's eat healthier, together!

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