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21 High Protein Low Carb Breakfast Recipes

When you are on a low carb diet but need to eat high protein meals to build muscles, it can be difficult to find recipes just for that. 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? For one, you want it to be low carb.

That’s because a breakfast low in carbs helps you lose weight fast. And to turbocharge your weight loss, make sure it’s also high in protein.

That’s because protein boosts your metabolism. Also, of all the macronutrients, protein fills you up the most.

And when you’re full, you’re less likely to crave those donuts lying around at the office.

So, today I’m sharing high protein, low carb breakfasts. They not only taste great, they’ll also help you fit into your skinny jeans.

So, let’s get cooking!

high protein low carb breakfast

1. Keto Sausage Egg Cups

Keto Sausage Egg Cups


Let’s face it: the mornings are pretty hectic. There’s hardly enough time to get ready, let alone sit down to breakfast.

So, despite your best intentions, you end up at the drive-thru…yet again.

These keto sausage egg cups are the perfect solution. Just grab one (or two) and go!

They’re moist and delicious and packed with yummy foods like eggs, sausage, and cheddar cheese. Yum.

They even have cherry tomatoes, spinach, and red bell peppers. So, you’re getting your veggies too.

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.

These egg cups are delicious just the way they are. But if you like, you can serve them with some butter coffee.

Per Serving:

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


2. Egg Casserole

Egg Casserole


It’s nice having guests over for the night. But coming up with the perfect breakfast can be a hassle.

You don’t want to be a short-order cook. That’s definitely no fun.

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 all your favorite breakfast foods: eggs, bacon, and cheese.

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

Best of all, one batch makes 10 servings. So, there’s enough for everyone.

Per Serving:

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


3. Keto Bacon Egg Muffins

Keto Bacon Egg Muffins


Did someone say bacon egg muffins? You had me at bacon… and eggs… and muffins.

These muffins are cheesy, savory, and just plain yummy. The green and red bell peppers and spinach add extra nutrition… Exactly what the doctor ordered.

To keep them from sticking, be sure to use a good non-stick muffin pan like this. Also, you can simply line your muffin pan with these reusable muffin baking cups.

Besides being great for breakfast, these muffins also make a nice lunch. Just serve with a side Garden Salad.

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

Per Serving:

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


4. Pea Feta & Mint Frittata

Pea Feta and Mint Frittata


Looking for some vegetarian eats? I’ve got you covered.

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

And the fresh mint adds freshness.

This dish is not only high in protein; it’s pretty nutritious too. It contains Vitamin A, which you need for a healthy immune system. So, eat up that frittata.

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

Per Serving:

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


5. Chocolate Protein Pancakes

Chocolate Protein Pancakes


I love pancakes, as I’m sure many of you do too. After all, what’s not to love about them?

Unfortunately, pancakes don’t love you back. That’s because they have tons of carbs.

Just one pancake can contain as much as 32 grams of net carbs. That’s almost double your daily net carbs allowance.

And we all know, you can’t stop at just one pancake, right?

These chocolate protein pancakes taste good, and they’re good for you too. They’re full of chocolatey goodness… Perfect for the chocolate lover in you.

To keep them low carb, use coconut flour in your batter. Not only is it low carb, but it’s also nutritious.

It’s rich in fiber, which keeps you full. And it’s an excellent source of iron, which keeps your energy levels up.

As an added bonus, it’s gluten-free. I usually get them online here.

And to boost the protein content, you’ll be using vanilla protein powder. To keep the carbs down, make sure you use one that is low in carbs.

I like this one here because it contains zero grams of net carbs per serving.

Top with berries or your favorite sugar-free maple syrup. Yum!

Per Serving:

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


6. Pepperoni Pizza Frittata

Pepperoni Pizza Frittata


Time for a pepperoni pizza frittata. Don’t tell me you’ve never had cold pizza for breakfast.

As we all know, everyone loves pizza. However, if you’re on a low carb diet, pizza is a No-No.

Just one slice of pepperoni pizza contains as much as 15 grams of net carbs. And as delicious as it is, it’s not worth blowing your ketosis.

This pepperoni pizza frittata won’t have you on Santa’s naughty list. One serving contains a mere 1 gram of net carbs.

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.

And the eggs make a nice “crust”. You’ll want this for breakfast, lunch, and dinner.

Per Serving:

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


7. Keto Pumpkin Pancakes

Keto Pumpkin Pancakes


Do you look forward to the weekends? Me too!

Weekends are perfect for lazing in your pajamas. And binge-watching Netflix.

But you also need to eat too. And these pancakes are perfect for breakfast, ahem, brunch.

They’re 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.

These pancakes are delicious just the way they are. But if you like, you can top them with some keto cream cheese icing.

Per Serving:

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


8. Keto French Toast Sticks

Keto French Toast Sticks


Need another brunch idea? These French Toast sticks are a great option.

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.

To make it, just whisk together your bread ingredients in a microwave-safe dish. You’ll need butter, heavy cream, eggs, coconut flour, and baking powder.

Then, cook your bread in the microwave for 90 seconds. Finally, let it cool for a couple of minutes before slicing it into sticks.

Serve with sugar-free maple syrup.

Per Serving:

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


9. Ham, Egg & Cheese Roll-Ups

Ham, Egg and Cheese Roll-Ups


Breakfast burritos are so convenient. Just grab one and go.

But because of the tortilla, they’re a no go on a keto diet. Just one tortilla contains 13 grams of net carbs. Yikes!

These roll-ups are the perfect option. They’re packed with scrambled eggs, melted cheddar cheese, baby spinach, and tomatoes…your taste buds will be delighted.

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.

Now, these roll-ups contain a lot of sodium. So, if you’re watching your sodium, you may want to use low sodium ham to cut down on the sodium.

Per Serving:

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


10. Keto Overnight Oats

Keto Overnight Oats


Are you looking for a vegan grab and go breakfast? I have you covered.

These overnight oats are creamy, sweet, and filling. And there’s not an ounce of oats in them.

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.

This means that they provide all the amino acids that your body needs. They’re also rich in bone-building minerals like calcium, magnesium, and phosphorus.

Besides using them in overnight oats, you can add them to your smoothies and salads. You can even use them to make hemp milk. 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


11. Spinach Feta Savory Pancakes

Spinach Feta Savory Pancakes


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

These pancakes are sure to transport you to warmer climes. The combination of feta cheese and spinach is just plain yummy.

Best of all, one pancake contains only 2 grams of net carbs. So, you can have a couple and not feel guilty.

They have this little carbs only because we’re using almond flour.

It’s rich in manganese, magnesium, and phosphorus. So, it’s good for your bones.

And it’s an excellent source of Vitamin E. So, it’s good for your skin.

As an added bonus, it’s gluten-free. Need some? You can get some here.

Besides making a nice breakfast, these pancakes are also great for lunch. Just serve with a side arugula salad.

Per Serving:

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


12. Almond Flour Crepes

Almond Flour Crepes


It’s nice serving your partner breakfast in bed. After all, it’s the little things you do for each other that count, right?

And what can be more romantic than crepes? These crepes are light and sweet… Just like your sweetie.

And lucky for you, they contain less than 4 grams of net carb per serving. So, you can have some too.

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

Besides using it in your crepes, you can use it in your baked good. You can even add it to tea or coffee. 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


13. Low Carb Egg & Sausage Bake

Low Carb Egg and Sausage Bake


We all live busy lives, me included. We need to work, take care of the kids, go to school, or do all three…Yikes!

So, sometimes we need breakfasts that do double duty.

This sausage and egg bake does exactly that. You can have it for breakfast or dinner.

And it 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.

Now, that’s how I like to roll.

Per Serving:

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


14. Cheesy Roasted Tomato Egg Bake

Cheesy Roasted Tomato Egg Bake


Here’s another egg bake. After all, you can never have enough egg bakes, right?

This one is cheesy, creamy, and packed with Greek flavors. From the crumbly feta cheese to the juicy plum tomatoes, to the Greek seasoning… You’ll feel like you’re on a Greek island.

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


15. Easy Vanilla Low Carb Protein Waffles

Vanilla Low Carb Protein Waffles


Are waffles more your jam? These waffles are for you.

Now your typical waffle isn’t very filling. That’s because it doesn’t contain much protein.

Even worse, it’s loaded with carbs. So, you have a sugar high, then a sugar crash.

This leaves you, reaching for more and more carbs. And as we all know, too many carbs means ditching your skinny jeans.

These waffles are different. They contain a whopping 29 grams of protein.

What’s more, they contain a ton of fat and fiber. So, they’re extra filling.

But the best part is that they’re super delicious. You won’t miss those frozen waffles you get at the grocery store.

The key to them being so high in protein is that you use protein powder. To keep them low carb, make sure you choose a high-quality, low carb protein powder like this.

What I love most about these waffles is how easy it is to make them. 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


16. Keto Low Carb Protein Bars Recipe

Keto Low Carb Protein Bars


Do you find yourself skipping breakfast because you’re too busy? Then be sure to make these protein bars.

They’re creamy and packed with chocolate and hazelnut goodness. You’ll think you’re having dessert for breakfast.

But they’re pretty good for you. Besides being high in protein, they’re 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.

And then, when you’re heading out in the morning, grab one and go. No more excuses not to eat breakfast.

Per Serving:

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


17. Healthy Low Carb Breakfast Burritos

Low Carb Breakfast Burritos


Breakfast burritos are another great grab-and-go breakfast. And since these ones are low carb, they won’t leave you in a carb coma.

And they’re full of flavor. From the crunchy bacon pieces, fluffy scrambled eggs, and ooey-gooey cheddar cheese… You’ll be glad you didn’t skip breakfast.

To keep them low carb, you’ll want to use 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. Now, that’s a whole lotta fiber!

What I love most about these burritos is that they freeze pretty well. So, they’re perfect for meal prep.

Per Serving:

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


18. Low Carb Southwestern Egg Skillet

Southwestern Egg Skillet


Craving some good old Southwestern eats? Then give this egg skillet a try.

You have nicely browned sausage, fried eggs, melted Mexican blend cheese, and salsa verde. This dish screams: “Eat me!”

And you’ll be sure glad you did. 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


19. Blueberry Cheese Muffins

Blueberry Cheese Muffins


There are so many temptations to watch out for on a low carb diet. Temptations: like those muffins that your coworkers bring into the office.

Before you know, you’ve inhaled a few. And your waistline pays the price.

With the muffins, you can eat your cake, ahem muffins, 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


20. Mushroom Spinach Bacon Egg Cups

Mushroom Spinach Bacon Egg Cups


We could all do with more veggies. And having some at breakfast is a good way to boost your veggie intake.

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… These egg cups are Mmm mmm good!

These egg cups are great just the way they are. But 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


21. Low Carb Waffled Tuna Cakes

Low Carb Waffled Tuna Cakes


Not a big fan of sweet breakfasts? These tuna cakes are a great option.

These tuna cakes are pretty yummy and nicely crusted on the outside. And unlike many tuna cakes, they hold up pretty well.

Besides being packed with protein, tuna is pretty nutritious. It contains heart-healthy omega-3s.

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

To make these tuna cakes, you’ll be placing your tuna mixture in a waffle iron and using it to make waffles.

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

Besides acting as a good binder, pork rinds are great for crusting your meats. And they’re great for snacking on.

Per Serving:

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


high protein low carb breakfasts

21 High Protein Low Carb Breakfast Recipes

Yield: 4-8
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Want to keep your protein intake high while still eating a low-carb diet? These High Protein Low Carb Breakfast Recipes will help you do just that.


  • 1. Keto Sausage Egg Cups
  • 2. Egg Casserole
  • 3. Keto Bacon Egg Muffins
  • 4. Pea Feta & Mint Frittata
  • 5. Chocolate Protein Pancakes
  • 6. Pepperoni Pizza Frittata
  • 7. Keto Pumpkin Pancakes
  • 8. Keto French Toast Sticks
  • 9. Ham, Egg & Cheese Roll-Ups
  • 10. Keto Overnight Oats
  • 11. Spinach Feta Savory Pancakes
  • 12. Almond Flour Crepes
  • 13. Low Carb Egg & Sausage Bake
  • 14. Cheesy Roasted Tomato Egg Bake
  • 15. Easy Vanilla Low Carb Protein Waffles
  • 16. Keto Low Carb Protein Bars Recipe
  • 17. Healthy Low Carb Breakfast Burritos
  • 18. Low Carb Southwestern Egg Skillet
  • 19. Blueberry Cheese Muffins
  • 20. Mushroom Spinach Bacon Egg Cups
  • 21. Low Carb Waffled Tuna Cakes


  1. Scroll up to get a bunch of easy, yummy, and delicious breakfast recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next High Protein Low Carb Breakfast!


Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

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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. :)

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