Whether you follow a keto diet or you just love high-protein food, starting your day right is important. These high protein low carb breakfast ideas will help you do just that!
Breakfasts can be tough. When you’re short on time or energy, it’s easy to skip them!
But what if you had a list of go-to recipes? What if some quick and easy breakfast ideas were on rotation in your fridge?
In this list, we’re going through twenty-one low-carb, high-protein ideas to stoke the dietary fire.
1. 3-Ingredient Breakfast Skillet
Source: allnutritious.com
Start your day with simplicity and flavor! This easy 3-ingredient breakfast skillet is a lifesaver for busy mornings.
Picture this: golden-brown eggs, perfectly cooked and nestled in a savory medley. The magic happens with just these three ingredients.
A quick high protein low carb meal for your morning rush.
Per Serving:
• Calories: 274
• Fats: 20g
• Protein: 19g
• Carbs: 3.2g
• Fiber: 0.8g
• Sugar: 1.9g
2. Baked Eggs with Spinach
Source: allnutritious.com
This protein-packed delight not only satisfies your taste buds but also provides a nutrient boost.
Imagine the velvety texture of baked eggs complemented by the earthy notes of spinach. An ideal low-carb option to kickstart your day on a healthy note.
Per Serving:
• Calories: 236
• Fats: 18g
• Protein: 13g
• Carbs: 6.8g
• Fiber: 2.1g
• Sugar: 2.6g
3. Salami Egg Cups
Source: allnutritious.com
Transform your breakfast routine with a touch of indulgence. Enter salami egg cups!
These savory delights bring together the rich flavors of salami and the protein punch of eggs. Picture a crispy edge giving way to a gooey, delicious center.
This is one of the best high protein brunch recipes!
Per Serving:
• Calories: 260
• Fats: 20g
• Protein: 17g
• Carbs: 1.2g
• Fiber: 0.2g
• Sugar: 0.3g
4. Broccoli Egg Bites
Source: allnutritious.com
For the veggie enthusiasts seeking a protein-packed morning, these broccoli egg bites are a dream come true.
Imagine fluffy eggs infused with the goodness of broccoli, creating a harmonious blend of taste and nutrition.
Per Serving:
• Calories: 31
• Fats: 2.5g
• Protein: 1.6g
• Carbs: 0.5g
• Fiber: 0.1g
• Sugar: 0.2g
5. Vegetable Egg Bake for Breakfast
Source: allnutritious.com
Packed with a rainbow of veggies and protein-rich eggs, this is a delightful way to start your day.
Imagine the aroma of fresh vegetables mingling with the satisfying taste of eggs, creating a symphony of flavors on your plate.
Per Serving:
• Calories: 119
• Fats: 7.3g
• Protein: 7.8g
• Carbs: 6g
• Fiber: 1.6g
• Sugar: 3.3g
6. Bacon Egg Cups
Source: allnutritious.com
Bacon lovers, rejoice! These bacon-wrapped egg cups bring a crispy, flavorful twist to your morning routine.
Picture the perfect marriage of smoky bacon and gooey eggs, creating a low carb high protein dish that’s as indulgent as it is protein-packed.
Per Serving:
• Calories: 209
• Fats: 17g
• Protein: 11g
• Carbs: 1.2g
• Fiber: 0.2g
• Sugar: 0.5g
7. White Cheddar Zucchini Muffins
Source: marisamoore.com
Cheesy, savory, and brimming with zucchini goodness—these muffins are a flavor explosion in every bite. Cheddar cheese and zucchini take center stage in this protein-rich creation.
You can prepare these muffins ahead of time to make your mornings even easier. They’re also great for taking to work with you for breakfast on the go.
This is a great high protein meal prep idea!
Per Serving:
• Calories: 196
• Fats: 15g
• Protein: 10g
• Carbs: 5g
• Fiber: 2g
• Sugar: 1g
8. Keto Ham and Cheese Egg Muffins
Source: how2doketo.com
Speaking of on-the-go breakfasts, here’s a recipe for keto ham and cheese egg muffins! These ham and cheese egg muffins are not only easy to make but also a portable protein powerhouse.
Imagine the convenience of a handheld breakfast packed with the goodness of ham, cheese, and eggs. Sign me up.
Per Serving:
• Calories: 150
• Fats: 10g
• Protein: 13g
• Carbs: 1g
• Fiber: 0g
• Sugar: 1g
9. 2-Ingredient Chaffle
Source: healthbeet.org
You might not know what a chaffle is, but this recipe is here to change that. It’s a cheese waffle! Think of it like a grilled cheese sandwich but upgraded.
This is a reinvented classic that’s great for anyone after a low-carb breakfast. Crispy edges, a fluffy interior… this proves that good things come in small packages.
Per Serving:
• Calories: 182
• Fats: 14g
• Protein: 12g
• Carbs: 1g
10. Roasted Red Pepper and Ricotta Frittata
Source: trinakrug.com
Spice up your mornings with a burst of flavor! This keto frittata stars roasted red peppers and creamy ricotta, creating a zesty and protein-rich breakfast.
Imagine the perfect balance of savory and creamy notes in each bite. What’s not to love? Frittatas are so easy to whip up in the morning, and they’re great for big families.
Per Serving:
• Calories: 276
• Fats: 21g
• Protein: 17g
• Carbs: 4g
• Fiber: 1g
• Sugar: 1g
11. Turkey Apple Sage Breakfast Sausage
Source: kristyskitchn.com
Sweet meets savory in these turkey apple sage breakfast sausages. Imagine savoring the unique blend of juicy turkey, crisp apple, and aromatic sage.
A protein-packed breakfast that’s both delicious and distinct. Nothing suits a keto diet quite like a great sausage.
Per Serving:
• Calories: 185
• Fats: 13g
• Protein: 14g
• Carbs: 2g
• Fiber: 0.4g
• Sugar: 1g
12. Crustless Quiche
Source: chewoutloud.com
Dive into a delightful morning with this Spinach, Ham, and Cheese Quiche. A surefire way to start your day on a tasty and nutritious note.
Packed with protein, it’s a savory masterpiece that combines the goodness of spinach, ham, and cheesy perfection in every bite.
Per Serving:
• Calories: 253
• Fats: 19g
• Protein: 15g
• Carbs: 5g
• Fiber: 1g
• Sugar: 3g
13. Greek Yogurt Protein Fluff
Source: likehotketo.com
Fluffy, light, and protein-packed, this Greek Yogurt Protein Fluff is a dreamy breakfast treat. Whip up a bowl of this delightful fluff!
This brings together the creaminess of Greek yogurt and the goodness of protein. It’s a lot like having marshmallow fluff for breakfast without the health concerns.
Per Serving:
• Calories: 139
• Fats: 2.7g
• Protein: 22.5g
• Carbs: 6.6g
• Fiber: 2.2g
14. Air Fryer Scrambled Eggs
Source: laraclevenger.com
Quick, easy, and oh-so-fluffy, these eggs are cooked to perfection in the air fryer. I love this recipe because it saves time, energy, and hassle on a busy morning.
Say goodbye to the hassle and hello to a plateful of scrambled egg excellence. These will have you coming back for seconds.
Per Serving:
• Calories: 199
• Fats: 13g
• Protein: 17g
• Carbs: 2g
• Fiber: 0.1g
• Sugar: 1g
15. Cream Cheese Pancakes
Source: hurrythefoodup.com
This one goes out to the pancake lovers! Enjoy the fluffy goodness of pancakes with a cream cheese kick, making every bite a delightful experience.
The cream cheese adds to the texture, but it also packs the pancakes with protein. Tweak the recipe to suit your tastes!
Per Serving:
• Calories: 255
• Fats: 19g
• Protein: 14g
• Carbs: 6g
• Sugar: 4g
16. Keto Porridge
Source: madcreationshub.com
Warm, comforting, and keto-friendly, this porridge recipe is a game changer. Porridge is a classic choice. It’s easy to make, a crowd-pleaser, and super versatile.
This is perfect for those looking to kickstart their day with a hearty and wholesome breakfast option.
Per Serving:
• Calories: 112
• Fats: 7g
• Protein: 9g
• Carbs: 5g
• Fiber: 4g
• Sugar: 1g
17. Scrambled Eggs with Avocado
Source: sweetashoney.co
Nothing wrong with a classic! These eggs are fluffy, flavorful, and full of protein. Scrambled eggs are a great choice for busy mornings because they’re easy to prepare.
However, sometimes you need some extra nutrition! That’s where the avocado comes in. Round out your diet with this keto-friendly breakfast choice.
Per Serving:
• Calories: 294
• Fats: 31.5g
• Protein: 18.3g
• Carbs: 1.5g
• Fiber: 0g
• Sugar: 1.5g
18. Breakfast Egg Muffins
Source: dinneratthezoo.com
Many people prefer to have breakfast on the go. Whether you’re a busy person or you prefer a pre-made breakfast, these egg muffins are for you!
Whip them up ahead of a busy week and nail your breakfast every morning. One or two of these in the morning will easily satisfy your breakfast protein needs.
Per Serving:
• Calories: 129
• Fats: 10g
• Protein: 10g
• Carbs: 1g
19. Ham and Cheese Egg Muffins
Source: easyfamilyrecipes.com
Speaking of egg muffins, here’s another recipe for your consideration! These egg muffins feature ham, cheese, and broccoli. In other words, they’re the whole package.
Once again, this high protein meal is super easy to make ahead of time. You can even freeze these to enjoy weeks after you make them, so they’re the ultimate breakfast meal prep.
Per Serving:
• Calories: 80
• Fats: 5g
• Protein: 8g
• Carbs: 2g
• Fiber: 0.4g
• Sugar: 1g
20. Ham and Egg Cups
Source: dinneratthezoo.com
Ham and egg cups are similar to muffins, but they have a unique edge to them.
Nestled in ham, these egg cups are a savory delight that will leave you feeling satisfied and ready to conquer the day. A must-try for busy mornings!
Per Serving:
• Calories: 251
• Fats: 17g
• Protein: 19g
• Carbs: 1g
21. Turkey Breakfast Sausage
Source: getinspiredeveryday.com
Packed with flavor and protein, these patties add a gourmet touch to your morning.
Enjoy the aromatic blend of rosemary and savory goodness for a breakfast that’s both delicious and nutritious.
Per Serving:
• Calories: 132
• Fats: 2g
• Protein: 27g
• Carbs: 1g
• Fiber: 0.3g
• Sugar: 0.1g
With that done, you have plenty of inspiration for the week of breakfasts ahead! High protein and low carb, these are ideal for keto-friendly lovers who need something easy and tasty.