Everything you need to produce healthy, high-protein, low-carb breakfast meals is right here—the ingredients to use, the recipes to make, and the motivation to plan and prepare daily breakfasts.
We’ve all heard that eating a healthy meal first thing in the morning is essential for keeping energy levels consistent, focus sharp, and hunger at bay. When following a particular diet, such as a low-carb diet for weight loss, eating a good breakfast and being smart about the items you choose becomes even more crucial.
Going low-carb can be beneficial, but only if you don’t go too low in carbs and make sure to obtain plenty of other vital nutrients, such as protein (read more on this below). This high-protein, low-carb breakfast will set you up for success with healthy eating, allowing you to feel your best while losing weight.
Are Carbohydrates Bad for You?
The short answer is no. Complex carbs, such as whole grains, legumes, fruits, and vegetables, are high in nutrients and supply the majority of fiber in the diet. Fiber is beneficial for weight loss since it keeps you feeling full and content after meals, which is why you should avoid eating too little carbs.
On a low-carb diet, we recommend getting roughly 40% of your calories from carbs, or at least 120 grams of carbs altogether, each day. This is a better approach to low-carb eating than the keto, and Whole30 diets recommend, and it’s more manageable than attempting to keep to a super-restrictive low-carb diet.
What is the significance of protein?
Getting adequate protein at breakfast and throughout the day might make or break your weight-loss efforts. Protein digests slowly, which helps you feel fuller for a longer period of time.
By including protein-rich foods at every meal, you’re more likely to feel filled rather than hungry, which is especially crucial when trying to lose weight while eating fewer calories. Make an effort to consume at least 50 grams of protein per day.
The high-protein, low-carb breakfast options shown below demonstrate all of the tasty meals that may be prepared when following a low-carb diet for weight loss. From the items to use, the dishes to attempt, and the advice for taking these low-carb breakfasts on the road, you’ll have no reason not to have breakfast.
Breakfast Foods High in Protein and Low in Carbohydrates
What exactly can you consume on a high-protein, low-carb diet? The answer is lots of nutritious and enjoyable foods! This collection of high-protein, low-carb dishes includes vegetarian and vegan options, so you’re not just eating eggs and meat, as keto diet breakfast recipes would suggest.
To make well-rounded and full breakfasts, combine this high-protein, low-carb items with fresh fruits and vegetables and other healthy low-carb foods:
- Eggs
- The cottage cheese
- Tofu\sBacon
- Ground beef, turkey, and chicken
- Peanut and other nut butter
- Salmon or trout smoked
- Yogurt from Greece
- Ricotta is a type of cheese.
- Cheese, mozzarella
- Seitan\sEdamame
- Nuts and seeds
Breakfast Recipes With Eggs That Are High in Protein and Low in Carbohydrates
Eggs are the most convenient high-protein, low-carb breakfast option. Here are our favorite low-carb egg breakfast recipes that are more than just scrambled eggs. Some recipes require protein or additional carbs in the form of fruit to be considered a balanced meal.
Because everyone’s breakfast requirements vary, feel free to mix and match the serving suggestions. Don’t forget to check out the meal-prep options for cooking some or all of the recipes ahead of time for a quick morning meal. If eggs aren’t your thing, there are lots of other excellent high-protein, low-carb breakfast alternatives without them—just scroll down.
Burrito with low-carb bacon and broccoli, and eggs
Instead of covering eggs in a tortilla for a traditional breakfast burrito, we’re wrapping veggies and bacon in an egg tortilla. The egg “wrap” is an omelet thin enough to wrap the veggies and bacon within for a low-carb spin on a burrito. The eggs and bacon combine to provide 15 grams of protein, which should keep you full throughout the morning. To round up this healthy meal, serve it with a side of fruit.
Preparing This Recipe for a Meal: For a simple next-day breakfast, cook the bacon and vegetables ahead of time or just use leftover veggies from last night’s meal.
Mini Tomato-Parmesan Quiches
These small quiches are a creative twist on classic quiches, with pieces of ham serving as a cup for the diced tomatoes and eggs. Serve these quiches with a piece of fruit, such as an apple or a pear, to balance out the meal and increase the calories and carbs so you don’t feel hungry an hour later.
Preparing This Recipe for a Meal: Make a batch or two of these simple egg cups. You can store this dish in the refrigerator for about 3 days or freeze them for up to 3 months for a quick breakfast later.
Peppers “Egg in a Hole” with Avocado Salsa
In this healthy take on an egg in a hole, colorful bell pepper rings replace bread. For a high-protein, low-carb breakfast, cook the eggs inside the pepper rings and top them with colorful avocado salsa.
Preparing This Recipe for a Meal: Make plenty of avocado salsa the night before and store some for this breakfast meal.
Stuffed Peppers with Cheesy Eggs
Bake omelets in peppers for a nutritious, veggie-rich breakfast. Sweet bell peppers are stuffed with a creamy ham-and-egg mixture that has 12 grams of protein. Consider having two stuffed peppers for extra protein, or serve with Greek yogurt and berries or cottage cheese.
Preparing This Recipe for a Meal: Prepare the peppers the night before, but save the scrambled eggs for the morning. Put these in the oven when you first wake up—they’ll be ready to eat by the time you’re done getting ready.
Baked Loaded Omelet Muffins
For a quick breakfast, try protein-packed omelet muffins or baked tiny omelets. Make a large batch ahead of time for days when you don’t have time to cook from scratch. Serve these low-carb egg muffins with fresh fruit to round out the meal.
Preparing This Recipe for a Meal: Make a batch or two and store in the refrigerator for up to three days, or individually wrap and freeze for up to a month. Wrap the egg muffin in a wet paper towel and warm it up in a microwave for 20 to 30 seconds.
Hash with Cauliflower, Sausage, and Eggs
For a healthy, low-carb breakfast, this quick and nutritious version of morning hash substitutes cauliflower rice for potatoes and turkey sausage for breakfast sausage. Finish with fried eggs for a substantial morning meal with 26 grams of protein. Serve with fruit, such as an orange or half a grapefruit.
Preparing This Recipe for a Meal: To make this meal as quickly as possible, use frozen riced cauliflower. If you want to have this for breakfast on a weekday morning, prepare the hash the night before, so all you have to do is cook the eggs.
Eggs on a Sheet Pan with Spinach and Ham
With this one-pan oven-baked egg recipe, making a large batch of eggs has never been easier. You’ll have 12 servings ready in 45 minutes. Whether you’re hosting a crowd or just want to meal-prep healthy breakfasts for the week. Serve this baked egg with a side of fruit, such as a banana, apple, or pear, to round out the meal and increase the calories and carbs, so you feel full. Remember that eating too few carbs can make losing weight more difficult!
Preparing This Recipe for a Meal: Make a batch or two and individually wrap the squares in plastic wrap or store them in a tight container between layers of parchment paper. Store it in the refrigerator for about 3 days or freeze it for up to 3 months. Remove the plastic wrap, wrap it in a wet paper towel, and microwave it for 30 to 60 seconds to reheat.
Omelet with avocado and smoked salmon
If you add avocado and smoked salmon to your omelet, you’ll be satiated till lunch. This high-protein, low-carb morning omelet contains 19 grams of protein per dish, which helps you feel satiated for longer.
And, because it just takes 10 minutes to prepare, there’s no reason not to eat a nutritious breakfast. To round up the meal, serve it with a piece of fruit. Another avocado omelet with kale and arugula to try.
Pancake Breakfast Wraps with Eggs and Bacon
This quick breakfast wrap is a brilliant low-carb spin on the conventional breakfast burrito, which is generally cooked using calorie- and carb-heavy tortillas.
The pancake batter is spread thinly on the pan like a crepe for fewer carbs and easier rolling than a regular pancake. Insert high-protein scrambled eggs and bacon, then drizzle with maple syrup if desired. Yes, a small amount of maple syrup can be consumed on a low-carb diet.
Preparing This Recipe for a Meal: Make extra crepes and freeze or chill for up to 2 days between sheets of wax paper. Roll this wrap in foil to take with you.
Banana Pancakes with Only Two Ingredients
These delicious and incredibly simple pancakes are best eaten immediately after cooking. Grain-free pancakes can be made with just eggs and a banana.
Instead of maple syrup, combine the ingredients to make a peanut butter sauce to spread on top. Serve with Greek yogurt and high-fiber fruit to round out the meal.
Seeded Quick Bread with Low Carbs
This low-carb bread is packed with seeds and flour that mimic traditional bread while keeping carb counts low.
To increase the calories and protein, add a spoon full of cream cheese, slices of strawberries, and apple slices, along with melted cheddar cheese or hummus and cilantro.
Preparing This Recipe for a Meal: Refrigerate for up to 5 days or store airtight at room temperature for up to 3 days.
Cauliflower Everything Bagel
All the flavor of traditional everything bagels but with fewer carbs and calories.
These grain-free cauliflower bagels have plenty of room for garlicky everything bagel spice and conventional bagel toppings like cream cheese and smoked salmon, mashed avocado, ham and cheese, and fried eggs if you haven’t had enough of them.
Toppings will assist in bulking up this meal with more protein, calories, and carbs for a filling breakfast.
Preparing This Recipe for a Meal: You should make a large batch and freeze the baked bagels in an airtight container between layers of wax paper for up to 3 months.
“Toast” Cauliflower
Looking for a low-carb alternative to toast in the morning? Try these cauliflower rice, egg, and cheese toasts. Make a large quantity to freeze for a quick breakfast or a healthy base for a sandwich (like grilled cheese!) at any time.
To make it a proper breakfast, you’ll want to add some toppings. We recommend cream cheese and smoked salmon, mashed avocado, ham, and cheese, and if you haven’t had enough of them, fried eggs for toppings.
Preparing This Recipe for a Meal: Baked toast can be frozen in an airtight container between layers of wax or parchment paper for up to 3 months.
Chicken Meatballs Made Simple
Consider these meatballs to be a healthy alternative to breakfast sausage. Make a double batch one night for dinner and keep the leftovers for breakfast the next day.
For a nutritious Mediterranean-style breakfast, serve with a dip, such as tzatziki or hummus, with sliced tomatoes and cucumber on the side.
This recipe can be meal-prepped ahead of time by storing cooked meatballs in a zip-lock or an airtight container in a refrigerator for about 3 days or up to 3 months in a freezer.
To Conclude
Starting the day well with a balanced and nutritious breakfast is critical, especially when on a specific diet, such as a low-carb diet for weight loss.
This high-protein, low-carb breakfast will set you up for a successful day of healthy eating by keeping you full and satisfied throughout the day.