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21 High Protein Low Carb Breakfast Ideas

Check out these high-protein, low-carb breakfasts to start your day with.

Are you trying to lose weight? Then starting the day with a good breakfast is key.

In fact, more than 70% of successful losers *for weight loss* eat a good breakfast.

But what exactly should you eat? You want it to be low-carb – but also high in protein to boost your metabolism and keep you full.

So, today I’m sharing high protein, low carb breakfasts.

high protein low carb breakfast recipes

1. Keto Sausage Egg Cups

Keto Sausage Egg Cups

Credit: lazy-girl.tips

These keto sausage egg cups are moist and delicious and packed with yummy foods.

One batch makes 12 egg cups. So, they’re perfect for meal prep.

To keep them fresh for longer, make sure you store them in airtight food storage containers. I recommend these glass ones here.

Per Serving:

  • Calories: 160
  • Fats: 12.7g
  • Protein: 10.3g
  • Carbs: 0.5g
  • Fiber: 0.1g
  • Sugar: 0g

Recipe

2. Egg Casserole

Egg Casserole

Credit: joyfoodsunshine.com

This egg casserole takes the stress out of hosting overnight guests. All it takes is 15 minutes of prepping, and then you let your oven do the baking.

And it’s pretty yummy. That’s because it contains:eggs, bacon, and cheese.

And the red and green bell peppers add tons of color and freshness.

Per Serving:

  • Calories: 180
  • Fats: 13g
  • Protein: 11g
  • Carbs: 4g
  • Fiber: 1g
  • Sugar: 2g

Recipe

3. Keto Bacon Egg Muffins

Keto Bacon Egg Muffins

Credit: staysnatched.com

These muffins are cheesy, savory, and just plain yummy. The green and red bell peppers and spinach add extra nutrition.

To keep them from sticking, be sure to use a good non-stick muffin pan like this.

Check out these egg muffin cups. They’re low in net carbs and high in protein!

Per Serving:

  • Calories: 144
  • Fats: 11g
  • Protein: 10g
  • Net Carbs: 2g

Recipe

4. Pea Feta & Mint Frittata

Pea Feta and Mint Frittata

Credit: goodiegoodielunchbox.com.au

This frittata is full of flavor. The peas add sweetness, while the feta cheese adds a nice saltiness.

And the fresh mint adds freshness.

Besides being yummy, it’s also easy to make. All you need are 4 ingredients: peas, eggs, mint, and feta cheese.

Per Serving:

  • Calories: 134
  • Fats: 8.5g
  • Protein: 10.6g
  • Carbs: 3.1g
  • Fiber: 0.8g
  • Sugar: 1.4g

Recipe

5. Chocolate Protein Pancakes

Chocolate Protein Pancakes

Credit: diabetesstrong.com

Just one pancake can contain as much as 32 grams of net carbs.

To keep these chocolate protein pancakes low carb, use coconut flour in your batter.

I usually get them online here.

And to boost the protein content, you’ll be using low-carb vanilla protein powder.

I like this one here.

Per Serving:

  • Calories: 379
  • Fats: 31.3g
  • Protein: 19g
  • Carbs: 5.4g
  • Fiber: 2.8g
  • Sugar: 1.4g

Recipe

6. Pepperoni Pizza Frittata

Pepperoni Pizza Frittata

Credit: cookathomemom.com

This pepperoni pizza frittata contains a mere 1 gram of net carbs per serving.

So, you can have a few slices and not worry.

The crispy pepperoni, fresh green peppers, basil leaves, and tomato sauce give you all the taste of pizza without all the carbs.

Per Serving:

  • Calories: 151
  • Fats: 11g
  • Protein: 11g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g

Recipe

7. Keto Pumpkin Pancakes

Keto Pumpkin Pancakes

Credit: fittoservegroup.com

These pancakes are fluffy and delicious. The cinnamon powder, nutmeg, and ground ginger add warmth.

And the pumpkin puree adds natural sweetness.

To add extra sweetness, you’ll be using Lakanto Golden Monkfruit Sweetener. It doesn’t spike your blood sugars.

And unlike regular sugar, it doesn’t cause cavities. You can get some here.

Per Serving:

  • Calories: 130
  • Fats: 10.6g
  • Protein: 5g
  • Carbs: 2.9g
  • Fiber: 0.6g
  • Sugar: 0.8g

Recipe

8. Keto French Toast Sticks

Keto French Toast Sticks

Credit: kimspireddiy.com

These French Toast sticks are a great brunch idea.

They look and taste amazing. You’ll want to keep munching on them.

To keep them low carb, use homemade keto bread. But don’t worry, making the bread is so simple and takes only 90 seconds…yes, you read that right.

Serve with sugar-free maple syrup.

Per Serving:

  • Calories: 142
  • Fats: 11g
  • Protein: 8g
  • Carbs: 1g
  • Fiber: 1g
  • Sugar: 0g

Recipe

9. Ham, Egg & Cheese Roll-Ups

Ham, Egg and Cheese Roll-Ups

Credit: delish.com

These roll-ups are the perfect breakfast for a keto diet.

Instead of rolling your ingredients in a tortilla, you’re rolling them in ham slices. So, you ditch the carbs.

As an added bonus, the ham adds protein and fat. This makes them pretty filling.

Per Serving:

  • Calories: 410
  • Fats: 26g
  • Protein: 38g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 4g

Recipe

10. Keto Overnight Oats

Keto Overnight Oats

Credit: sugarfreelondoner.com

Instead of oats, you’ll be using a mixture of hemp hearts, chia seeds, sesame seeds, and unsweetened coconut.

Hemp hearts, aka hemp seeds, are a great way to add protein to your vegan lifestyle. That’s because they are a complete protein.

If you’d like to give them a try, you can get some here.

Per Serving:

  • Calories: 244
  • Fats: 18.4g
  • Protein: 9.7g
  • Carbs: 10.3g
  • Fiber: 6.9g
  • Sugar: 1.5g

Recipe

11. Spinach Feta Savory Pancakes

Spinach Feta Savory Pancakes

Credit: joyfilledeats.com

Do you prefer your pancakes savory? These pancakes are for you.

The combination of feta cheese and spinach is just plain yummy.

Best of all, one pancake contains only 2 grams of net carbs because we’re using almond flour.

Need some? You can get some here.

Per Serving:

  • Calories: 137
  • Fats: 12g
  • Protein: 5.5g
  • Carbs: 3.6g
  • Fiber: 1.5g
  • Sugar: 0g

Recipe

12. Almond Flour Crepes

Almond Flour Crepes

Credit: sweetashoney.co

These crepes are light and sweet.

And they contain less than 4 grams of net carb per serving.

To keep them low carb, sweeten them with erythritol. Erythritol is an all-natural sweetener that doesn’t spike your blood sugars.

Give it a try, get some here.

Per Serving:

  • Calories: 127
  • Fats: 8.5g
  • Protein: 7.6g
  • Carbs: 4.6g
  • Fiber: 0.8g
  • Sugar: 0.5g

Recipe

13. Low Carb Egg & Sausage Bake

Low Carb Egg and Sausage Bake

Credit: stepawayfromthecarbs.com

This sausage and egg bake tastes so yummy. The creamy egg yolk complements the chunky sausage nicely.

You won’t mind having it for breakfast, then having the leftovers for dinner.

Making it is pretty easy. All it takes is 5 minutes of prep time. Then you let your oven do the baking.

Per Serving:

  • Calories: 474
  • Fats: 40g
  • Protein: 25g
  • Carbs: 0.6g
  • Fiber: 0g
  • Sugar: 0g

Recipe

14. Cheesy Roasted Tomato Egg Bake

Cheesy Roasted Tomato Egg Bake

Credit: skinnyfitalicious.com

Here’s another egg bake that is cheesy, creamy, and packed with Greek flavors.

From the crumbly feta cheese to the juicy plum tomatoes, to the Greek seasoning.

But even though it’s rich, it doesn’t contain a ton of calories. So, it makes the perfect light breakfast.

Per Serving:

  • Calories: 108
  • Fats: 3g
  • Protein: 15g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 3g

Recipe

15. Easy Vanilla Low Carb Protein Waffles

Vanilla Low Carb Protein Waffles

Credit: wholesomeyum.com

To keep these waffles high in protein and low carb, make sure you choose a high-quality, low carb protein powder like this.

Just put your ingredients in a blender and blend until smooth.

Next, pour your batter into a preheated waffle iron. This one should do the trick.

Then cook for about 5 minutes.

Per Serving:

  • Calories: 439
  • Fats: 32g
  • Protein: 29g
  • Carbs: 11g
  • Fiber: 6g
  • Sugar: 2g

Recipe

16. Keto Low Carb Protein Bars Recipe

Keto Low Carb Protein Bars

Credit: wholesomeyum.com

These high protein bars are creamy, packed with chocolate and hazelnut goodness and rich in heart-healthy fats.

What I love most about these bars is that they’re perfect for meal prep. Just store the rest in your fridge or freezer.

When you’re heading out in the morning, grab one and go.

Per Serving:

  • Calories: 182
  • Fats: 16g
  • Protein: 8g
  • Carbs: 5g
  • Fiber: 3g
  • Sugar: 1g

Recipe

17. Healthy Low Carb Breakfast Burritos

Low Carb Breakfast Burritos

Credit: kaseytrenum.com

Keep these burritos low carb by using low carb tortillas. These ones here contain only 3 grams of net carbs per tortilla.

As an added bonus, one tortilla provides 54% of your daily fiber needs.

These burritos freeze pretty well. So, they’re perfect for meal prep.

Per Serving:

  • Calories: 405
  • Fats: 34g
  • Protein: 22g
  • Carbs: 17g
  • Fiber: 11g
  • Sugar: 0g

Recipe

18. Low Carb Southwestern Egg Skillet

Southwestern Egg Skillet

Credit: kalynskitchen.com

You have nicely browned sausage, fried eggs, melted Mexican blend cheese, and salsa verde.

It contains tons of protein and fat to keep you going until lunch, or even longer.

To make it, you’ll need an ovenproof skillet. I recommend this one here because it distributes heat pretty evenly.

Per Serving:

  • Calories: 571
  • Fats: 45g
  • Protein: 32g
  • Carbs: 8.5g
  • Fiber: 2g
  • Sugar: 7g

Recipe

19. Blueberry Cheese Muffins

Blueberry Cheese Muffins

Credit: lowcarbyum.com

There are so many temptations to watch out for on a low carb diet.

With the muffins, you can eat your cake, and have them too. They’re like cheesecakes but in muffin form.

Best of all, one muffin contains only 2 grams of net carbs. So, you can eat them guilt-free.

Per Serving:

  • Calories: 155
  • Fats: 15g
  • Protein: 4g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 2g

Recipe

20. Mushroom Spinach Bacon Egg Cups

Mushroom Spinach Bacon Egg Cups

Credit: ambitiouskitchen.com

These bacon egg cups are a pretty tasty way to eat your veggies. Crispy bacon slices are wrapped in a circle.

Then they’re filled with sauteed mushrooms and spinach and topped with feta cheese.

If you like, you can serve them with avocado slices for a burst of heart-healthy fats.

Per Serving:

  • Calories: 209
  • Fats: 15.5g
  • Protein: 16.3g
  • Carbs: 2.7g
  • Fiber: 0.9g
  • Sugar: 1g

Recipe

21. Low Carb Waffled Tuna Cakes

Low Carb Waffled Tuna Cakes

Credit: officiallyglutenfree.com

These tuna cakes are pretty yummy and nicely crusted on the outside.

Besides being packed with protein, tuna contains heart-healthy omega-3s.

And it’s low in calories. So, it’s good for weight loss.

To keep them low carb, you’ll be using crushed pork rinds as your binder. So, make sure you have some.

Per Serving:

  • Calories: 155
  • Fats: 9.8g
  • Protein: 16.4g
  • Carbs: 0.2g
  • Fiber: 0g
  • Sugar: 0g

Recipe

sandy

Thursday 24th of June 2021

need a low carb low sodium recipes. can you help. thanks sandy

Karo @ AllNutritious

Sunday 25th of July 2021

Hi Sandy,

I currently don't have an article on these but thanks for the suggestion. :)