56 Easy, Low Carb, High Protein Breakfast Meals

56 Easy, Low Carb, High Protein Breakfast Meals

ByRuby Grace

If you are trying to eat fewer carbs and more protein, breakfast is a great place to start. Protein is found in foods like eggs, meat, fish, yogurt, and cheese. It helps you feel full and strong. Low carb means you eat fewer things like bread, sugary cereal, and pastries. This helps your body use fat for energy.

This guide has 56 breakfast ideas. That is a lot. You will never get bored. There are eggs, bowls, smoothies, pancakes, and even make ahead meals. They are all easy to make and taste delicious. There is something here for everyone, no matter what you like to eat.

Why a High Protein, Low Carb Breakfast Is So Good For You

Eating protein in the morning has many benefits. Scientists have studied this. Here is what they found.

It keeps you full.

Protein makes you feel full and satisfied. When you eat a high protein breakfast, you will not get hungry again right away. You will not be looking for a snack at 10 a.m. This helps you eat less during the whole day.

It helps control your hunger hormones.

Your body has special chemicals called hormones. One hormone, called ghrelin, tells your brain you are hungry. A high protein breakfast lowers ghrelin. It also raises other hormones that tell your brain you are full. This helps you feel in control of your eating.

It boosts your metabolism.

Your body burns calories when it digests food. This is called the thermic effect. Protein has a higher thermic effect than carbs or fat. That means your body works harder and burns more calories when you eat protein. A high protein diet can help you burn extra calories every day.

It helps with weight management.

Because it keeps you full and boosts your metabolism, a high protein breakfast is a great tool for managing your weight. Studies show that people who eat a high protein breakfast lose more weight and have a smaller waistline than people who eat a breakfast with less protein.

It stabilizes your blood sugar.

When you eat a breakfast high in carbs, like sugary cereal or toast, your blood sugar spikes up and then crashes down. This crash makes you feel tired and hungry again. Protein helps keep your blood sugar steady. This gives you steady energy all morning.

How to Use This Guide

This guide has 56 recipes. They are split into groups to make it easy to find what you want. There are groups for eggs, yogurt bowls, smoothies, pancakes, plant based meals, and make ahead foods.

Each recipe tells you how long it takes to make, what ingredients you need, and step by step instructions. There is also nutrition information to help you see how much protein and how many carbs are in each meal.

You do not have to follow the recipes exactly. You can swap ingredients based on what you like or what you have in your fridge. The most important thing is to have fun and enjoy your food.

Let us get started with all these amazing breakfast ideas.

Egg Cellent Breakfasts

Eggs are a breakfast hero. They are full of protein and very easy to cook. You can make them in so many different ways. Here are many ideas for egg breakfasts.

1. Classic Scrambled Eggs with Smoked Salmon and Spinach

This breakfast looks fancy, but it is very simple. The eggs are soft and fluffy. The salmon is salty and smoky. The spinach adds a healthy touch.

Prep time: 5 minutes
Cook time: 5 minutes

Ingredients:

  • 3 large eggs
  • 1 tablespoon milk or unsweetened almond milk
  • 1 teaspoon butter or olive oil
  • 1 cup fresh spinach
  • 2 ounces smoked salmon, chopped into small pieces
  • A pinch of salt and pepper
  • Optional: 1 tablespoon chopped fresh chives or dill

Step by step instructions:

  1. Crack the 3 eggs into a medium bowl. Add the milk. Use a fork or a whisk to mix them until they are light and bubbly. Add a pinch of salt and pepper.
  2. Put a non stick skillet on the stove over medium heat. Add the butter or olive oil. Let it melt and get hot.
  3. Add the fresh spinach to the skillet. Cook for 1 to 2 minutes, stirring, until it gets soft and wilted.
  4. Pour the egg mixture into the skillet with the spinach.
  5. Use a spatula to gently stir the eggs. Keep stirring until they are cooked to your liking. This takes about 2 to 3 minutes.
  6. Take the skillet off the heat. Gently mix in the chopped smoked salmon and the fresh herbs if you are using them.
  7. Put the eggs on a plate and eat them right away.

Nutrition information (for one serving):

  • Calories: 350
  • Protein: 25 grams
  • Carbs: 3 grams
  • Fat: 26 grams

2. Cheesy Egg Muffins

These are like little omelets you can bake in a muffin tin. They are perfect for meal prep. Make a batch on Sunday and eat them all week. Just grab one and go.

Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

  • 12 large eggs
  • 1/2 cup milk or unsweetened almond milk
  • 1 cup shredded cheddar cheese
  • 1 cup finely chopped vegetables (like bell peppers, onions, or broccoli)
  • 1/2 cup cooked, crumbled bacon or sausage (this is optional)
  • A pinch of salt and pepper

Step by step instructions:

  1. Turn your oven on to 350 degrees Fahrenheit (180 degrees Celsius). Get a muffin tin and spray the cups with cooking oil so the eggs do not stick.
  2. In a large bowl, crack all 12 eggs. Add the milk. Use a whisk to mix them very well. Add salt and pepper.
  3. Add the shredded cheese, chopped vegetables, and cooked meat (if using) to the bowl. Stir everything together.
  4. Pour the egg mixture evenly into the 12 muffin cups. Fill each cup about 3/4 of the way full.
  5. Put the muffin tin in the oven. Bake for 15 to 20 minutes. The muffins are done when they are puffed up and firm. A knife poked in the center should come out clean.
  6. Let the muffins cool for a few minutes before you take them out of the tin.
  7. You can eat them warm, or store them in a container in the fridge for up to 4 days.

Nutrition information (for one muffin):

  • Calories: 150
  • Protein: 10 grams
  • Carbs: 2 grams
  • Fat: 11 grams

3. Avocado Boats with Baked Eggs

Avocados are creamy and full of good fats. They make the perfect bowl for a baked egg. This breakfast is simple, elegant, and very tasty.

Prep time: 5 minutes
Cook time: 15 minutes

Ingredients:

  • 2 ripe avocados
  • 4 large eggs
  • A pinch of salt and pepper
  • Optional toppings: chopped chives, crumbled bacon, or red pepper flakes

Step by step instructions:

  1. Turn your oven on to 400 degrees Fahrenheit (200 degrees Celsius).
  2. Cut each avocado in half lengthwise, from top to bottom, going all the way around the big seed in the middle. Twist the halves to separate them.
  3. Take out the seed. You can do this by gently hitting it with the blade of your knife and twisting, or just scooping it out with a spoon.
  4. Use a spoon to scoop out a tiny bit of the avocado flesh from the center. This makes the hole bigger so the egg will fit better.
  5. Place the avocado halves in a small baking dish. You might need to nestle them together so they do not tip over.
  6. Carefully crack one egg into each avocado half. Try to get the yellow yolk in the hole.
  7. Sprinkle the eggs with salt and pepper.
  8. Put the dish in the oven. Bake for 12 to 15 minutes. The egg whites should be set and not jiggly. The yolk can be a little runny or firm, whatever you like.
  9. Take the dish out of the oven. Sprinkle on any optional toppings. Let them cool for a minute before eating. The avocado will be hot.

Nutrition information (for two boats, which is one serving):

  • Calories: 500
  • Protein: 20 grams
  • Carbs: 18 grams
  • Fat: 40 grams

4. Low Carb Breakfast Burrito

You can still have burritos on a low carb plan. In this recipe, we use a thin egg crepe instead of a tortilla. It is a fun and delicious way to eat your eggs.

Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

  • 4 large eggs, divided
  • 2 tablespoons milk or unsweetened almond milk
  • 1/2 cup cooked, crumbled sausage or bacon
  • 1/4 cup shredded cheddar cheese
  • 1/4 avocado, sliced
  • 2 tablespoons salsa
  • A pinch of salt and pepper

Step by step instructions:

  1. First, make the egg crepes. In a small bowl, whisk together 2 of the eggs with 1 tablespoon of milk. Add a pinch of salt and pepper.
  2. Heat a lightly oiled small skillet (about 8 inches wide) over medium heat. Pour the egg mixture into the skillet and swirl it around to make a thin, even layer.
  3. Cook for 1 to 2 minutes. The edges will start to lift away from the pan. Carefully flip the crepe over with a spatula. Cook for another 30 seconds. Slide it onto a plate.
  4. Repeat this process with the other 2 eggs and the last tablespoon of milk to make a second crepe.
  5. Now, scramble the last 2 eggs in the same skillet. Just cook them until they are done.
  6. Time to build your burritos. Lay one egg crepe flat on a plate. Put half of the scrambled eggs, half the meat, half the cheese, half the avocado slices, and half the salsa in a line down the middle.
  7. Fold in the two sides of the crepe, then roll it up from the bottom.
  8. Repeat with the second crepe. Serve right away.

Nutrition information (for one burrito):

  • Calories: 450
  • Protein: 30 grams
  • Carbs: 5 grams
  • Fat: 34 grams

5. Mushroom Breakfast Stack

This is a great low carb alternative to a breakfast sandwich. A big portobello mushroom is the “bread.” It is meaty, flavorful, and holds all the other ingredients.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 4 large portobello mushrooms, stems removed
  • 1 tablespoon olive oil
  • 4 slices cooked bacon or 4 cooked sausage patties
  • 4 slices of tomato
  • 4 large eggs, poached or fried
  • A pinch of salt and pepper

Step by step instructions:

  1. Turn your oven on to 400 degrees Fahrenheit (200 degrees Celsius).
  2. Brush the portobello mushrooms with olive oil on both sides. Sprinkle them with salt and pepper.
  3. Put the mushrooms on a baking sheet. Bake them for 10 to 15 minutes, until they are soft and tender.
  4. While the mushrooms bake, cook your bacon or sausage. Also, cook your eggs. You can fry them or poach them.
  5. Now it is time to build the stacks. Put one mushroom cap on a plate, with the gill side up.
  6. Place a slice of bacon or a sausage patty on the mushroom.
  7. Add a slice of tomato.
  8. Top it all with a cooked egg.
  9. Serve right away. You can eat it with a knife and fork.

Nutrition information (for one stack):

  • Calories: 300
  • Protein: 20 grams
  • Carbs: 8 grams
  • Fat: 22 grams

6. Cauliflower Hash

Hash is usually made with potatoes. This version uses cauliflower instead. It is a great way to eat more vegetables in the morning. It is hearty, savory, and satisfying.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 1 bell pepper, chopped
  • 4 cups riced cauliflower (you can buy it already riced, or rice a head of cauliflower in a food processor)
  • 1/2 cup cooked, crumbled sausage or bacon
  • 4 large eggs
  • A pinch of salt and pepper

Step by step instructions:

  1. Put a large skillet on the stove over medium high heat. Add the olive oil.
  2. Add the chopped onion and bell pepper. Cook until they are soft, about 5 minutes.
  3. Add the riced cauliflower to the skillet. Cook for 5 to 7 minutes, stirring, until it is tender.
  4. Stir in the cooked sausage or bacon. Add salt and pepper.
  5. Use a spoon to make four small holes or wells in the cauliflower mixture.
  6. Crack one egg into each well.
  7. Put a lid on the skillet. Cook for 5 to 7 minutes. The eggs are done when the whites are set and not jiggly. The yolks can be runny or firm, whatever you like.
  8. Take the lid off and serve right away.

Nutrition information (for one serving):

  • Calories: 350
  • Protein: 25 grams
  • Carbs: 12 grams
  • Fat: 23 grams

7. Ham and Cheese Egg Cups

These are like the egg muffins, but with a ham cup. The ham gets a little crispy in the oven and holds the egg inside.

Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

  • 12 slices of deli ham
  • 12 large eggs
  • 1/2 cup shredded cheddar cheese
  • A pinch of salt and pepper

Step by step instructions:

  1. Turn your oven on to 375 degrees Fahrenheit (190 degrees Celsius). Grease a 12 cup muffin tin.
  2. Press one slice of ham into each muffin cup. Push it down so it forms a cup shape. The edges might stick up, that is okay.
  3. Crack one egg into each ham cup. Be careful not to break the yolk.
  4. Sprinkle each egg with a little salt and pepper. Sprinkle the shredded cheese on top.
  5. Put the muffin tin in the oven. Bake for 15 to 20 minutes. The eggs are done when the whites are set and not jiggly.
  6. Let them cool for a few minutes before taking them out of the tin. The ham will help them hold their shape.

Nutrition information (for one cup):

  • Calories: 150
  • Protein: 12 grams
  • Carbs: 1 gram
  • Fat: 11 grams

8. Crustless Quiche Lorraine

Quiche is a classic egg pie. This version has no crust, which makes it lower in carbs. It is filled with bacon, cheese, and creamy eggs.

Prep time: 15 minutes
Cook time: 35 to 40 minutes

Ingredients:

  • 6 large eggs
  • 1 cup heavy cream
  • 1 cup shredded Gruyère cheese (or Swiss cheese)
  • 1/2 cup cooked, crumbled bacon
  • 1/4 cup chopped green onions
  • 1/4 teaspoon nutmeg
  • A pinch of salt and pepper

Step by step instructions:

  1. Turn your oven on to 350 degrees Fahrenheit (180 degrees Celsius). Grease a 9 inch pie dish.
  2. In a large bowl, crack the 6 eggs. Add the heavy cream. Use a whisk to mix them until smooth.
  3. Stir in the shredded cheese, crumbled bacon, and green onions.
  4. Add the nutmeg, salt, and pepper. Stir everything together.
  5. Pour the egg mixture into the greased pie dish.
  6. Put the dish in the oven. Bake for 35 to 40 minutes. The quiche is done when the center is set and the top is lightly golden. A knife poked in the center should come out clean.
  7. Let the quiche cool for a few minutes before slicing it and serving.

Nutrition information (for one serving):

  • Calories: 400
  • Protein: 20 grams
  • Carbs: 4 grams
  • Fat: 35 grams

9. Steak and Eggs

This is a classic, hearty breakfast. It is simple, satisfying, and full of protein. It will keep you full for hours.

Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

  • 1 (8 ounce) sirloin steak
  • 1 tablespoon butter
  • 2 large eggs
  • A pinch of salt and pepper

Step by step instructions:

  1. Take the steak out of the fridge. Sprinkle both sides generously with salt and pepper.
  2. Put a large skillet on the stove over medium high heat. Add the butter and let it melt.
  3. Place the steak in the hot skillet. Cook for 3 to 5 minutes on the first side. Flip it over with tongs. Cook for another 3 to 5 minutes on the other side. This will cook it to medium. Cook it less for more rare, and more for well done.
  4. Take the steak out of the skillet and put it on a plate. Let it rest for a few minutes. This keeps the juices inside.
  5. In the same skillet, crack the two eggs. Cook them to your liking. You can fry them, or scramble them in the pan.
  6. Slice the steak and serve it with the eggs.

Nutrition information (for one serving):

  • Calories: 550
  • Protein: 50 grams
  • Carbs: 1 gram
  • Fat: 38 grams

10. Denver Omelette

This is a classic American omelette filled with ham, bell peppers, onions, and cheese. It is a complete meal in one pan.

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 3 large eggs
  • 1 tablespoon milk or water
  • 1/4 cup diced ham
  • 1/4 cup diced bell pepper
  • 1/4 cup diced onion
  • 1/4 cup shredded cheddar cheese
  • 1 teaspoon butter
  • A pinch of salt and pepper

Step by step instructions:

  1. In a medium bowl, whisk together the eggs and milk. Add a pinch of salt and pepper.
  2. Put a non stick skillet on the stove over medium heat. Add the butter and let it melt.
  3. Add the diced ham, bell pepper, and onion to the skillet. Cook for 2 to 3 minutes, until the vegetables are soft.
  4. Pour the egg mixture over the vegetables in the skillet. Let it cook for 3 to 4 minutes. The edges will start to set.
  5. Sprinkle the shredded cheese over one half of the omelette.
  6. Use a spatula to carefully fold the other half of the omelette over the cheese.
  7. Cook for another minute, until the cheese is melted.
  8. Slide the omelette onto a plate and serve.

Nutrition information (for one serving):

  • Calories: 400
  • Protein: 28 grams
  • Carbs: 8 grams
  • Fat: 28 grams

11. Shakshuka

This is a dish of eggs poached in a spicy tomato sauce. It is from North Africa and the Middle East. It is very flavorful and fun to eat.

Prep time: 10 minutes
Cook time: 25 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cloves garlic, minced
  • 1 can (28 ounces) crushed tomatoes
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cumin
  • 4 large eggs
  • A pinch of salt and pepper
  • Optional: crumbled feta cheese and fresh cilantro for garnish

Step by step instructions:

  1. Put a large skillet on the stove over medium heat. Add the olive oil.
  2. Add the chopped onion and bell pepper. Cook until they are soft, about 5 minutes.
  3. Stir in the minced garlic, smoked paprika, and cumin. Cook for another minute.
  4. Pour in the can of crushed tomatoes. Add salt and pepper. Stir everything together. Let it come to a simmer and cook for 10 minutes.
  5. Use a spoon to make four small wells in the tomato sauce.
  6. Crack one egg into each well.
  7. Put a lid on the skillet. Cook for 5 to 7 minutes. The eggs are done when the whites are set and the yolks are cooked to your liking.
  8. If you want, sprinkle feta cheese and cilantro on top. Serve right away with a spoon.

Nutrition information (for one serving):

  • Calories: 300
  • Protein: 18 grams
  • Carbs: 20 grams
  • Fat: 18 grams

12. Breakfast Tacos with Egg and Chorizo

Tacos are not just for dinner. They make a great breakfast too. Chorizo is a spicy sausage that adds lots of flavor.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 4 ounces chorizo sausage
  • 4 large eggs, scrambled
  • 4 low carb tortillas or large lettuce leaves
  • 1/4 cup shredded Monterey Jack cheese
  • Optional toppings: salsa, avocado, sour cream

Step by step instructions:

  1. Put a skillet on the stove over medium high heat. Add the chorizo. Cook it until it is browned, breaking it up with a spoon as it cooks. Drain off any extra fat.
  2. Add the scrambled eggs to the skillet with the chorizo. Stir them together and cook until the eggs are done.
  3. Warm the low carb tortillas in a dry pan or in the microwave. Or get your lettuce leaves ready.
  4. Spoon the egg and chorizo mixture into the tortillas or lettuce leaves.
  5. Top with shredded cheese and any other toppings you like, like salsa or avocado.
  6. Serve right away.

Nutrition information (for two tacos):

  • Calories: 450
  • Protein: 30 grams
  • Carbs: 10 grams
  • Fat: 33 grams

13. Frittata with Asparagus, Goat Cheese, and Prosciutto

A frittata is like a baked omelet. It is perfect for a weekend brunch. This one has spring flavors from asparagus and prosciutto.

Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

  • 8 large eggs
  • 1/2 cup heavy cream
  • 1 bunch asparagus, trimmed and chopped
  • 4 ounces prosciutto, chopped
  • 4 ounces goat cheese, crumbled
  • A pinch of salt and pepper

Step by step instructions:

  1. Turn your oven on to 375 degrees Fahrenheit (190 degrees Celsius).
  2. In a large bowl, whisk together the eggs and heavy cream. Add a pinch of salt and pepper.
  3. Stir in the chopped asparagus, chopped prosciutto, and crumbled goat cheese.
  4. Pour the egg mixture into a greased 10 inch oven safe skillet or a pie dish.
  5. Put the skillet in the oven. Bake for 15 to 20 minutes. The frittata is done when the center is set and the top is lightly golden.
  6. Let it cool for a few minutes before slicing and serving.

Nutrition information (for one serving):

  • Calories: 380
  • Protein: 25 grams
  • Carbs: 6 grams
  • Fat: 29 grams

14. Huevos Rancheros

This is a classic Mexican breakfast. It has fried eggs on a bed of spicy beans and salsa. It is hearty and delicious.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 1 clove garlic, minced
  • 1 can (15 ounces) black soybeans, rinsed and drained
  • 1/2 cup salsa
  • 4 large eggs
  • Optional toppings: avocado, cilantro, cotija cheese

Step by step instructions:

  1. Put a large skillet on the stove over medium heat. Add the olive oil.
  2. Add the chopped onion. Cook until it is soft, about 5 minutes.
  3. Stir in the minced garlic and cook for another minute.
  4. Add the black soybeans and the salsa to the skillet. Stir everything together. Cook for 5 minutes, until it is hot.
  5. Use a spoon to make four small wells in the bean mixture.
  6. Crack one egg into each well.
  7. Put a lid on the skillet. Cook for 5 to 7 minutes. The eggs are done when the whites are set and the yolks are cooked to your liking.
  8. Serve with your favorite toppings like avocado, cilantro, or cheese.

Nutrition information (for one serving):

  • Calories: 350
  • Protein: 25 grams
  • Carbs: 20 grams
  • Fat: 20 grams

Yogurt and Cottage Cheese Bowls

Greek yogurt and cottage cheese are protein superstars. They are creamy and make a great base for many different toppings. You can make them sweet or savory.

15. Greek Yogurt Bowl with Berries and Nuts

This is a quick and refreshing breakfast. You do not need to cook anything. It is packed with protein, healthy fats, and antioxidants from the berries.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup plain, full fat Greek yogurt
  • 1/2 cup mixed berries (fresh or frozen), like raspberries, blueberries, and strawberries
  • 1/4 cup mixed nuts and seeds, like almonds, walnuts, chia seeds, and flax seeds
  • Optional: 1 teaspoon honey or maple syrup if you want it a little sweet

Step by step instructions:

  1. Get a bowl. Spoon the Greek yogurt into the bowl.
  2. Put the mixed berries on top of the yogurt.
  3. Sprinkle the nuts and seeds over the berries.
  4. If you want a little sweetness, drizzle the honey or maple syrup on top.
  5. Grab a spoon and eat it right away.

Nutrition information (for one serving):

  • Calories: 400
  • Protein: 23 grams
  • Carbs: 15 grams
  • Fat: 28 grams

16. Savory Cottage Cheese Bowl

Cottage cheese is not just for sweet toppings. It is also great with savory flavors. This bowl is fresh and satisfying.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup full fat cottage cheese
  • 1/4 cup chopped cherry tomatoes
  • 2 tablespoons chopped fresh chives
  • 1/4 avocado, diced
  • A pinch of salt and pepper

Step by step instructions:

  1. Spoon the cottage cheese into a bowl.
  2. Top it with the cherry tomatoes, chives, and diced avocado.
  3. Sprinkle with salt and pepper.
  4. Stir everything together gently and eat with a spoon.

Nutrition information (for one serving):

  • Calories: 350
  • Protein: 30 grams
  • Carbs: 10 grams
  • Fat: 20 grams

17. Peanut Butter and Berry Cottage Cheese Bowl

This is a sweet and satisfying bowl. The peanut butter adds healthy fats and protein. The berries add a pop of sweetness.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup full fat cottage cheese
  • 2 tablespoons natural peanut butter
  • 1/2 cup mixed berries

Step by step instructions:

  1. Spoon the cottage cheese into a bowl.
  2. Add the peanut butter on top. You can dollop it or swirl it in.
  3. Top with the mixed berries.
  4. Stir everything together and enjoy.

Nutrition information (for one serving):

  • Calories: 450
  • Protein: 35 grams
  • Carbs: 15 grams
  • Fat: 28 grams

18. Tropical Greek Yogurt Bowl

This bowl will make you feel like you are on a beach. It has mango, coconut, and macadamia nuts.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup plain, full fat Greek yogurt
  • 1/4 cup diced mango
  • 2 tablespoons unsweetened shredded coconut
  • 1 tablespoon chopped macadamia nuts

Step by step instructions:

  1. Spoon the Greek yogurt into a bowl.
  2. Top with the diced mango, shredded coconut, and macadamia nuts.
  3. Serve right away.

Nutrition information (for one serving):

  • Calories: 380
  • Protein: 22 grams
  • Carbs: 18 grams
  • Fat: 25 grams

19. Pesto and Pine Nut Cottage Cheese Bowl

This is a fancy and flavorful savory bowl. The pesto adds a burst of herby flavor. The pine nuts add a nice crunch.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup full fat cottage cheese
  • 2 tablespoons pesto
  • 2 tablespoons toasted pine nuts
  • 1/4 cup chopped sun dried tomatoes

Step by step instructions:

  1. Spoon the cottage cheese into a bowl.
  2. Top with the pesto, pine nuts, and sun dried tomatoes.
  3. Stir everything together and eat.

Nutrition information (for one serving):

  • Calories: 420
  • Protein: 32 grams
  • Carbs: 12 grams
  • Fat: 28 grams

20. Chocolate Almond Greek Yogurt Bowl

This bowl tastes like dessert, but it is healthy. It is like eating chocolate pudding for breakfast.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup plain, full fat Greek yogurt
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon almond butter
  • 1/4 cup sliced almonds
  • Optional: a few drops of stevia or another low carb sweetener

Step by step instructions:

  1. In a bowl, mix the Greek yogurt with the cocoa powder. Stir until the cocoa is mixed in and the yogurt turns chocolatey. Add sweetener if you want it sweeter.
  2. Top with the almond butter and sliced almonds.
  3. Serve right away.

Nutrition information (for one serving):

  • Calories: 450
  • Protein: 28 grams
  • Carbs: 15 grams
  • Fat: 32 grams

21. Everything Bagel Cottage Cheese Bowl

This is a fun and trendy bowl. Everything bagel seasoning adds a ton of flavor with almost no calories.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup full fat cottage cheese
  • 1 tablespoon everything bagel seasoning
  • 2 tablespoons chopped red onion
  • 1/4 cup chopped cucumber

Step by step instructions:

  1. Spoon the cottage cheese into a bowl.
  2. Top with the everything bagel seasoning, red onion, and cucumber.
  3. Stir to combine and eat.

Nutrition information (for one serving):

  • Calories: 280
  • Protein: 30 grams
  • Carbs: 8 grams
  • Fat: 14 grams

Smoothies and Shakes

Smoothies are perfect for busy mornings. You just throw everything in a blender and go. They can be packed with protein, healthy fats, and greens.

22. Classic Low Carb Smoothie

This is a great basic smoothie recipe. You can change it up based on what you have.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 scoop (about 30 grams) of low carb protein powder (vanilla or chocolate)
  • 1 cup unsweetened almond milk or coconut milk
  • 1 tablespoon almond butter or another nut butter
  • 1 handful of fresh spinach or kale
  • 1/2 cup frozen berries
  • Optional: 1 tablespoon chia seeds or flax seeds for extra fiber

Step by step instructions:

  1. Put all the ingredients into a blender.
  2. Put the lid on tight. Blend until the smoothie is smooth and creamy. If it is too thick, add a tiny splash more milk.
  3. Pour it into a glass.
  4. Drink it right away.

Nutrition information (for one serving):

  • Calories: 380
  • Protein: 30 grams
  • Carbs: 15 grams
  • Fat: 22 grams

23. Green Keto Smoothie

This smoothie is full of healthy fats from the avocado and MCT oil. It will keep you full and give you steady energy.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup unsweetened almond milk
  • 1/2 avocado
  • 1 scoop vanilla protein powder
  • 1 handful spinach
  • 1 tablespoon MCT oil or coconut oil

Step by step instructions:

  1. Put all the ingredients into a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy.

Nutrition information (for one serving):

  • Calories: 450
  • Protein: 25 grams
  • Carbs: 15 grams
  • Fat: 35 grams

24. Coffee Protein Shake

This is for all the coffee lovers. It combines your morning coffee with protein. It is like a healthy, high protein iced latte.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup chilled black coffee
  • 1 scoop chocolate or vanilla protein powder
  • 1/4 cup heavy cream or full fat coconut milk
  • 1 tablespoon almond butter
  • Ice cubes

Step by step instructions:

  1. Put all the ingredients into a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and drink.

Nutrition information (for one serving):

  • Calories: 350
  • Protein: 28 grams
  • Carbs: 8 grams
  • Fat: 24 grams

25. Strawberry Cheesecake Shake

This shake tastes just like strawberry cheesecake. It is a delicious treat that is actually good for you.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup unsweetened almond milk
  • 1/2 cup frozen strawberries
  • 1/4 cup full fat cottage cheese or cream cheese
  • 1 scoop vanilla protein powder

Step by step instructions:

  1. Put all the ingredients into a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy.

Nutrition information (for one serving):

  • Calories: 380
  • Protein: 35 grams
  • Carbs: 15 grams
  • Fat: 20 grams

26. Peanut Butter Cup Shake

If you love peanut butter cups, you will love this shake. It is rich, chocolatey, and packed with protein.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 2 tablespoons natural peanut butter
  • 1 tablespoon unsweetened cocoa powder

Step by step instructions:

  1. Put all the ingredients into a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and drink.

Nutrition information (for one serving):

  • Calories: 420
  • Protein: 35 grams
  • Carbs: 12 grams
  • Fat: 28 grams

27. Pumpkin Spice Protein Shake

This shake tastes like fall. It is perfect for a cool morning. Pumpkin is also very healthy.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup unsweetened almond milk
  • 1/2 cup pumpkin puree
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon pumpkin pie spice
  • Optional: a few drops of stevia or another low carb sweetener

Step by step instructions:

  1. Put all the ingredients into a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy.

Nutrition information (for one serving):

  • Calories: 300
  • Protein: 28 grams
  • Carbs: 15 grams
  • Fat: 15 grams

28. Berry and Greens Smoothie

This is a great way to get your greens in the morning. The berries make it sweet, so you cannot even taste the spinach.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 1 cup water or unsweetened almond milk
  • 1 cup mixed greens (spinach, kale)
  • 1/2 cup mixed berries, frozen
  • 1 scoop unflavored or vanilla protein powder
  • 1 tablespoon chia seeds

Step by step instructions:

  1. Put all the ingredients into a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and drink.

Nutrition information (for one serving):

  • Calories: 320
  • Protein: 25 grams
  • Carbs: 20 grams
  • Fat: 15 grams

Pancakes, Waffles, and More

You do not have to give up pancakes and waffles on a low carb plan. These recipes use almond flour and coconut flour to make delicious, low carb versions of your favorites.

29. Two Ingredient Pancakes

These pancakes are almost magic. You only need two ingredients: bananas and eggs. They are naturally sweet, fluffy, and gluten free.

Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

  • 2 ripe bananas (the riper they are, the sweeter they will be)
  • 4 large eggs
  • Optional: 1/2 teaspoon cinnamon
  • Toppings: fresh berries, a dollop of Greek yogurt, or chopped nuts

Step by step instructions:

  1. Get a medium bowl. Put the bananas in the bowl and mash them with a fork until they are smooth.
  2. Crack the eggs into the bowl with the bananas. Add the cinnamon if you are using it. Whisk everything together until it is well mixed.
  3. Heat a lightly oiled non stick skillet over medium heat.
  4. Pour about 1/4 cup of the batter onto the skillet for each pancake.
  5. Cook for 2 to 3 minutes. You will see bubbles form on the top. Flip the pancake over with a spatula.
  6. Cook for another 2 to 3 minutes on the other side, until it is golden brown.
  7. Put the pancakes on a plate. Add your favorite toppings and serve warm.

Nutrition information (for half the recipe, which is about 2 to 3 pancakes, without toppings):

  • Calories: 280
  • Protein: 14 grams
  • Carbs: 28 grams
  • Fat: 10 grams

30. Almond Flour Pancakes

These pancakes are light, fluffy, and very satisfying. They are made with almond flour, which is low in carbs.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 1/2 cups almond flour
  • 1/2 cup unsweetened almond milk
  • 3 large eggs
  • 2 tablespoons melted butter or coconut oil
  • 1 tablespoon low carb sweetener (like erythritol)
  • 1 teaspoon baking powder
  • 1/2 teaspoon vanilla extract

Step by step instructions:

  1. In a large bowl, whisk together the almond flour, sweetener, and baking powder.
  2. In a separate bowl, whisk together the almond milk, eggs, melted butter, and vanilla extract.
  3. Pour the wet ingredients into the dry ingredients. Stir until just combined. Do not over mix.
  4. Heat a lightly oiled non stick skillet over medium heat.
  5. Pour about 1/4 cup of the batter onto the skillet for each pancake.
  6. Cook for 2 to 3 minutes per side, until golden brown and cooked through.
  7. Serve warm with butter and sugar free syrup.

Nutrition information (for two pancakes):

  • Calories: 350
  • Protein: 15 grams
  • Carbs: 8 grams
  • Fat: 30 grams

31. Coconut Flour Waffles

Coconut flour is different from almond flour. It is very light and makes fluffy waffles. These are delicious.

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 1/2 cup coconut flour
  • 4 large eggs
  • 1/2 cup unsweetened almond milk
  • 2 tablespoons melted butter or coconut oil
  • 1 tablespoon low carb sweetener
  • 1 teaspoon baking powder

Step by step instructions:

  1. Turn on your waffle iron so it can heat up.
  2. In a large bowl, whisk together the coconut flour, sweetener, and baking powder.
  3. In a separate bowl, whisk together the eggs, almond milk, and melted butter.
  4. Pour the wet ingredients into the dry ingredients. Stir until a thick batter forms.
  5. Pour the batter onto the hot waffle iron. Cook according to the instructions that came with your waffle iron. It usually takes 3 to 5 minutes.
  6. Serve warm.

Nutrition information (for one waffle):

  • Calories: 250
  • Protein: 10 grams
  • Carbs: 10 grams
  • Fat: 20 grams

32. Protein Crepes

Crepes are very thin pancakes. They are perfect for rolling up with yummy fillings. This recipe adds protein powder to the batter.

Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

  • 2 large eggs
  • 1 scoop vanilla or unflavored protein powder
  • 1/4 cup unsweetened almond milk
  • 1 tablespoon melted butter

Step by step instructions:

  1. Put all the ingredients into a blender. Blend until the batter is smooth.
  2. Heat a lightly oiled non stick skillet over medium heat.
  3. Pour about 1/4 cup of the batter into the skillet. Immediately swirl the pan around so the batter covers the bottom in a thin layer.
  4. Cook for 1 to 2 minutes. The edges will start to lift. Carefully flip the crepe with a spatula.
  5. Cook for another 30 seconds to 1 minute on the other side.
  6. Slide the crepe onto a plate. Fill it with your favorite fillings. You can use cream cheese and berries, or ham and cheese for a savory option.

Nutrition information (for one crepe, without filling):

  • Calories: 150
  • Protein: 15 grams
  • Carbs: 3 grams
  • Fat: 9 grams

33. Savory Chaffles

Chaffles are waffles made with cheese and eggs. They are very popular in the low carb world. They are crispy, cheesy, and delicious.

Prep time: 5 minutes
Cook time: 5 minutes

Ingredients:

  • 1 large egg
  • 1/2 cup shredded mozzarella cheese
  • 1 tablespoon almond flour
  • Optional: 1/4 teaspoon garlic powder, onion powder, or Italian seasoning

Step by step instructions:

  1. Turn on your mini waffle maker so it can heat up.
  2. In a small bowl, whisk together the egg, mozzarella cheese, and almond flour. Stir in any optional seasonings.
  3. Pour half of the batter into the hot waffle maker. Close the lid.
  4. Cook for 3 to 5 minutes, until the chaffle is golden brown and crispy.
  5. Repeat with the remaining batter. You can top them with things like cream cheese or a fried egg.

Nutrition information (for one chaffle):

  • Calories: 180
  • Protein: 12 grams
  • Carbs: 3 grams
  • Fat: 14 grams

34. Cinnamon Roll Chaffles

This is a sweet version of a chaffle. It tastes just like a cinnamon roll, but it is low carb.

Prep time: 5 minutes
Cook time: 5 minutes

Ingredients:

  • 1 large egg
  • 1/2 cup shredded mozzarella cheese
  • 2 tablespoons almond flour
  • 1 tablespoon low carb sweetener
  • 1/2 teaspoon cinnamon
  • For the glaze: 2 tablespoons cream cheese, softened; 1 tablespoon powdered low carb sweetener; 1 to 2 teaspoons unsweetened almond milk

Step by step instructions:

  1. Turn on your mini waffle maker.
  2. In a small bowl, whisk together the egg, mozzarella cheese, almond flour, sweetener, and cinnamon.
  3. Pour half of the batter into the hot waffle maker. Cook for 3 to 5 minutes, until golden brown and crispy.
  4. Repeat with the remaining batter.
  5. While the chaffles cook, make the glaze. In a small bowl, mix the softened cream cheese, powdered sweetener, and almond milk. Stir until smooth.
  6. Drizzle the glaze over the warm chaffles and serve.

Nutrition information (for one chaffle with glaze):

  • Calories: 250
  • Protein: 15 grams
  • Carbs: 5 grams
  • Fat: 20 grams

35. Keto French Toast

French toast is a classic weekend breakfast. This low carb version uses keto friendly bread so you can still enjoy it.

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 4 slices keto friendly bread
  • 2 large eggs
  • 1/4 cup heavy cream or unsweetened almond milk
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon butter

Step by step instructions:

  1. In a shallow dish, whisk together the eggs, heavy cream, cinnamon, and vanilla extract.
  2. Dip each slice of keto bread into the egg mixture. Let it soak for a few seconds on each side.
  3. Put a large skillet on the stove over medium heat. Add the butter and let it melt.
  4. Place the soaked bread in the skillet. Cook for 2 to 3 minutes per side, until golden brown.
  5. Serve warm with butter and sugar free syrup.

Nutrition information (for two slices):

  • Calories: 400
  • Protein: 20 grams
  • Carbs: 10 grams
  • Fat: 32 grams

Plant Based Powerhouses

These breakfasts are for people who do not eat eggs or dairy. They are full of plant based protein and are very satisfying.

36. Tofu Scramble

This is a hearty and flavorful breakfast for people who do not eat eggs. Tofu is made from soybeans and is full of protein. The secret to making it taste good is using the right spices.

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 1 block (14 to 16 ounces) of firm or extra firm tofu
  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 1 bell pepper, chopped
  • 1 cup fresh spinach
  • 2 tablespoons nutritional yeast (this gives it a cheesy flavor)
  • 1 teaspoon turmeric (this gives it a yellow color)
  • 1/2 teaspoon garlic powder
  • A pinch of salt and pepper

Step by step instructions:

  1. Take the tofu out of the package and drain the water. You can press it between paper towels to get more water out. Then, use your hands to crumble the tofu into a bowl. It should look like scrambled eggs.
  2. Put a large skillet on the stove over medium high heat. Add the olive oil.
  3. Add the chopped onion and bell pepper to the skillet. Cook until they are soft, about 5 minutes.
  4. Add the crumbled tofu to the skillet. Cook for 5 to 7 minutes, stirring now and then, until the tofu is hot.
  5. Add the spinach, nutritional yeast, turmeric, and garlic powder. Stir everything together. Cook for another 2 to 3 minutes until the spinach is wilted.
  6. Add salt and pepper to taste. Serve it warm.

Nutrition information (for one serving):

  • Calories: 300
  • Protein: 25 grams
  • Carbs: 10 grams
  • Fat: 18 grams

37. Vegan Breakfast Bowl

This is a simple and satisfying bowl with tofu, beans, and avocado.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1/2 block firm tofu, cut into small cubes
  • 1/2 cup black soybeans, rinsed and drained
  • 1/2 avocado, diced
  • 1/4 cup salsa
  • 1 tablespoon olive oil
  • 1/2 teaspoon chili powder

Step by step instructions:

  1. Put a skillet on the stove over medium high heat. Add the olive oil.
  2. Add the cubed tofu to the skillet. Cook until it is golden brown on all sides.
  3. Stir in the black soybeans, salsa, and chili powder. Cook for about 5 minutes, until everything is hot.
  4. Put the mixture in a bowl. Top with the diced avocado.
  5. Serve right away.

Nutrition information (for one serving):

  • Calories: 400
  • Protein: 28 grams
  • Carbs: 20 grams
  • Fat: 25 grams

38. Chickpea Flour Omelette

Chickpea flour is made from ground chickpeas. It is high in protein and fiber. You can make a savory omelette with it that is vegan.

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 1/2 cup chickpea flour
  • 1/2 cup water
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon black salt (kala namak), this gives it an eggy flavor
  • 1 tablespoon nutritional yeast
  • 1 tablespoon olive oil
  • 1/2 cup chopped vegetables (like mushrooms, spinach, or onions)

Step by step instructions:

  1. In a bowl, whisk together the chickpea flour, water, turmeric, black salt, and nutritional yeast until smooth.
  2. Put a skillet on the stove over medium heat. Add the olive oil.
  3. Add the chopped vegetables to the skillet. Sauté them until they are tender.
  4. Pour the chickpea batter over the vegetables in the skillet. Spread it out evenly.
  5. Cook for 3 to 5 minutes. The edges will start to set. Carefully flip the omelette over with a spatula.
  6. Cook for another 2 to 3 minutes on the other side.
  7. Slide it onto a plate and serve.

Nutrition information (for one serving):

  • Calories: 350
  • Protein: 15 grams
  • Carbs: 30 grams
  • Fat: 18 grams

39. Vegan Protein Pancakes

These pancakes use vegan protein powder and almond flour. They are fluffy and delicious.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 scoop vegan protein powder
  • 1/2 cup almond flour
  • 1 tablespoon ground flaxseed
  • 1 teaspoon baking powder
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon maple syrup (optional)

Step by step instructions:

  1. In a bowl, mix together the protein powder, almond flour, flaxseed, and baking powder.
  2. Stir in the almond milk and maple syrup (if using) until a batter forms.
  3. Heat a lightly oiled non stick skillet over medium heat.
  4. Pour about 1/4 cup of the batter onto the skillet for each pancake.
  5. Cook for 2 to 3 minutes per side, until golden brown.
  6. Serve warm with your favorite toppings.

Nutrition information (for one serving):

  • Calories: 400
  • Protein: 30 grams
  • Carbs: 15 grams
  • Fat: 25 grams

40. Tempeh Bacon

Tempeh is made from fermented soybeans. It is very firm and has a nutty flavor. When you slice it thin and bake it with spices, it tastes like bacon.

Prep time: 10 minutes (plus marinating time)
Cook time: 15 minutes

Ingredients:

  • 1 (8 ounce) package tempeh, thinly sliced
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon maple syrup
  • 1 teaspoon liquid smoke
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon olive oil

Step by step instructions:

  1. In a shallow dish, whisk together the soy sauce, maple syrup, liquid smoke, and smoked paprika.
  2. Add the tempeh slices to the dish. Turn them to coat them in the marinade. Let them sit for at least 30 minutes. The longer, the better.
  3. Put a skillet on the stove over medium high heat. Add the olive oil.
  4. Place the tempeh slices in the skillet. Cook for 3 to 4 minutes per side, until they are crispy and browned.
  5. Serve them like bacon, alongside eggs or in a breakfast sandwich.

Nutrition information (for one serving):

  • Calories: 250
  • Protein: 20 grams
  • Carbs: 15 grams
  • Fat: 15 grams

41. Savory Vegan Waffles

These waffles are not sweet. They are savory and perfect for topping with things like avocado or tofu scramble.

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 1 cup almond flour
  • 1/4 cup nutritional yeast
  • 1 tablespoon ground flaxseed
  • 1 teaspoon baking powder
  • 1 cup unsweetened almond milk
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic powder

Step by step instructions:

  1. Turn on your waffle iron.
  2. In a bowl, mix together the almond flour, nutritional yeast, flaxseed, baking powder, and garlic powder.
  3. Stir in the almond milk and olive oil until a batter forms.
  4. Pour the batter into the hot waffle iron. Cook according to the instructions for your waffle iron.
  5. Serve warm with savory toppings.

Nutrition information (for one waffle):

  • Calories: 380
  • Protein: 15 grams
  • Carbs: 10 grams
  • Fat: 32 grams

42. Vegan Breakfast Sausage Patties

You can make your own sausage patties with lentils and spices. They are healthy and delicious.

Prep time: 15 minutes
Cook time: 10 minutes

Ingredients:

  • 1 cup cooked lentils or black soybeans
  • 1/2 cup vital wheat gluten
  • 1/4 cup nutritional yeast
  • 2 tablespoons soy sauce
  • 1 tablespoon maple syrup
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon sage
  • 1 tablespoon olive oil

Step by step instructions:

  1. In a food processor, combine the lentils, vital wheat gluten, nutritional yeast, soy sauce, maple syrup, and spices. Pulse until a dough forms. Do not over mix.
  2. Take the dough out and form it into small patties with your hands.
  3. Put a skillet on the stove over medium high heat. Add the olive oil.
  4. Place the patties in the skillet. Cook for 3 to 4 minutes per side, until they are browned and cooked through.
  5. Serve them hot.

Nutrition information (for one patty):

  • Calories: 100
  • Protein: 12 grams
  • Carbs: 8 grams
  • Fat: 2 grams

Make Ahead and Grab and Go

Mornings can be busy. These recipes are perfect for meal prep. Make them on the weekend and grab them during the week.

43. Chia Seed Pudding

This is a make ahead breakfast. You make it the night before, and it is ready in the morning. Chia seeds are tiny but powerful. They are full of fiber, protein, and healthy fats.

Prep time: 5 minutes
Cook time: 0 minutes (plus overnight in the fridge)

Ingredients:

  • 3 tablespoons chia seeds
  • 1 cup unsweetened almond milk or coconut milk
  • 1/2 teaspoon vanilla extract
  • Optional: 1 tablespoon maple syrup or another low carb sweetener
  • Toppings: fresh berries, nuts, seeds, or shredded coconut

Step by step instructions:

  1. Get a jar or a bowl with a lid. Put the chia seeds, almond milk, vanilla, and sweetener (if using) into the jar.
  2. Put the lid on tight and shake it very hard for about 30 seconds. This stops the seeds from clumping together.
  3. Open the jar and stir it with a spoon to make sure there are no clumps at the bottom.
  4. Put the lid back on and put the jar in the fridge. Let it sit for at least 4 hours, but overnight is best.
  5. In the morning, take the jar out. The mixture will be thick like pudding. Stir it again.
  6. Spoon it into a bowl and add your favorite toppings like berries or nuts. Enjoy it cold.

Nutrition information (for one serving, without toppings):

  • Calories: 250
  • Protein: 10 grams
  • Carbs: 20 grams (15 of those grams are fiber, which is good for you)
  • Fat: 15 grams

44. Homemade Nutty Granola

Store bought granola is often full of sugar. This homemade version is much healthier. It is crunchy, nutty, and perfect to eat with Greek yogurt or a little milk.

Prep time: 10 minutes
Cook time: 30 minutes

Ingredients:

  • 2 cups mixed raw nuts (like almonds, walnuts, and pecans)
  • 1 cup mixed raw seeds (like pumpkin seeds and sunflower seeds)
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup melted coconut oil
  • 2 tablespoons maple syrup or another low carb sweetener
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon

Step by step instructions:

  1. Turn your oven on to 300 degrees Fahrenheit (150 degrees Celsius). Line a baking sheet with parchment paper.
  2. In a large bowl, mix together the nuts, seeds, and shredded coconut.
  3. In a small bowl, whisk together the melted coconut oil, maple syrup, vanilla, and cinnamon.
  4. Pour the wet ingredients over the dry ingredients. Use a spoon to toss everything together until the nuts and seeds are coated.
  5. Spread the granola mixture in a thin, even layer on the prepared baking sheet.
  6. Bake for 25 to 30 minutes. Stir it once halfway through to help it cook evenly. It is done when it is golden brown and smells toasty.
  7. Take the baking sheet out of the oven. Let the granola cool completely on the sheet. It will get crunchier as it cools.
  8. Break it into clusters and store it in an airtight container at room temperature.

Nutrition information (for a 1/4 cup serving):

  • Calories: 250
  • Protein: 7 grams
  • Carbs: 8 grams
  • Fat: 22 grams

45. Salmon and Cream Cheese Roll Ups

These are elegant and effortless. You do not need to cook anything. The classic combination of smoked salmon and cream cheese is always a winner.

Prep time: 5 minutes
Cook time: 0 minutes

Ingredients:

  • 4 ounces smoked salmon
  • 4 tablespoons cream cheese, softened (let it sit out for a few minutes)
  • 1 tablespoon chopped fresh dill or chives
  • Optional: capers, thinly sliced red onion, or cucumber sticks

Step by step instructions:

  1. Lay the slices of smoked salmon flat on a cutting board or a plate.
  2. In a small bowl, mix the softened cream cheese with the fresh herbs.
  3. Spread the cream cheese mixture evenly over each slice of salmon.
  4. If you are using capers or red onion, sprinkle them on top now. If you are using cucumber, place a stick at one end of the salmon slice.
  5. Tightly roll up the salmon slices. You can serve them like this, or slice them into smaller, bite sized pinwheels.
  6. Eat them right away.

Nutrition information (for one serving):

  • Calories: 250
  • Protein: 20 grams
  • Carbs: 3 grams
  • Fat: 18 grams

46. Overnight Keto Oats

These are not really oats. They are a mix of seeds that soak up milk and become soft and creamy, just like oatmeal.

Prep time: 5 minutes
Cook time: 0 minutes (plus overnight refrigeration)

Ingredients:

  • 3 tablespoons hemp hearts
  • 2 tablespoons chia seeds
  • 1 tablespoon ground flaxseed
  • 1 cup unsweetened almond milk
  • 1 scoop protein powder (optional)
  • Toppings: berries, nuts, seeds

Step by step instructions:

  1. In a jar, combine the hemp hearts, chia seeds, flaxseed, and protein powder (if using).
  2. Add the almond milk and stir very well.
  3. Put the jar in the fridge and let it sit overnight.
  4. In the morning, stir it again. It will be thick and creamy. Top with your favorite low carb toppings and eat.

Nutrition information (for one serving, without toppings):

  • Calories: 350
  • Protein: 25 grams
  • Carbs: 15 grams (10 of those grams are fiber)
  • Fat: 20 grams

47. Breakfast Sausage Balls

These are little balls of sausage, cheese, and almond flour. They are great for meal prep. Just grab a few and heat them up.

Prep time: 15 minutes
Cook time: 20 minutes

Ingredients:

  • 1 pound ground sausage
  • 1 cup almond flour
  • 1 cup shredded cheddar cheese
  • 4 ounces cream cheese, softened

Step by step instructions:

  1. Turn your oven on to 350 degrees Fahrenheit (180 degrees Celsius).
  2. In a large bowl, combine all the ingredients. Use your hands to mix them together very well.
  3. Roll the mixture into small balls, about 1 inch in size. Place them on a baking sheet.
  4. Bake for 15 to 20 minutes, until they are golden brown and cooked through.
  5. Let them cool slightly before eating. Store leftovers in the fridge.

Nutrition information (for one ball):

  • Calories: 150
  • Protein: 8 grams
  • Carbs: 2 grams
  • Fat: 13 grams

48. Keto Breakfast Cookies

Cookies for breakfast? Yes, when they are made with healthy ingredients. These are more like a baked good, but they are low in carbs and high in protein.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 cup almond flour
  • 1/2 cup shredded coconut
  • 1/4 cup low carb sweetener
  • 1/4 cup melted butter
  • 1 large egg
  • 1/2 cup chopped nuts
  • 1/4 cup sugar free chocolate chips

Step by step instructions:

  1. Turn your oven on to 350 degrees Fahrenheit (180 degrees Celsius).
  2. In a bowl, mix all the ingredients together until a dough forms.
  3. Drop spoonfuls of the dough onto a baking sheet lined with parchment paper.
  4. Bake for 12 to 15 minutes, until the edges are golden brown.
  5. Let them cool on the baking sheet before eating.

Nutrition information (for one cookie):

  • Calories: 200
  • Protein: 5 grams
  • Carbs: 8 grams
  • Fat: 18 grams

49. Turkey and Cheese Pinwheels

These are made with low carb tortillas, turkey, and cheese. They are easy to make and easy to grab and go.

Prep time: 10 minutes
Cook time: 0 minutes

Ingredients:

  • 4 large low carb tortillas
  • 8 ounces cream cheese, softened
  • 1 pound sliced turkey breast
  • 8 slices provolone cheese

Step by step instructions:

  1. Lay one tortilla flat on a cutting board.
  2. Spread a thin layer of cream cheese all over the tortilla.
  3. Layer turkey slices on top of the cream cheese.
  4. Layer provolone cheese slices on top of the turkey.
  5. Roll the tortilla up tightly, from one end to the other.
  6. Use a sharp knife to slice the rolled tortilla into pinwheels, about 1 inch thick.
  7. Repeat with the remaining tortillas. Store them in the fridge.

Nutrition information (for one tortilla, cut into pinwheels):

  • Calories: 450
  • Protein: 35 grams
  • Carbs: 10 grams
  • Fat: 30 grams

Other Savory Breakfasts

If you do not like sweet breakfasts, these are for you. They are all savory, hearty, and delicious.

50. Breakfast Pizza

Pizza for breakfast? Yes. Use a low carb pizza crust and top it with eggs, bacon, and cheese.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 low carb pizza crust (you can buy one or make one from cauliflower or almond flour)
  • 1/2 cup shredded mozzarella cheese
  • 4 large eggs
  • 1/2 cup cooked, crumbled bacon or sausage
  • Optional: chopped bell peppers, onions, or mushrooms

Step by step instructions:

  1. Turn your oven on to 400 degrees Fahrenheit (200 degrees Celsius).
  2. Place the pizza crust on a baking sheet.
  3. Sprinkle the mozzarella cheese over the crust.
  4. Carefully crack the eggs onto the cheese, spacing them out evenly.
  5. Sprinkle the bacon or sausage and any other toppings over the eggs.
  6. Put the pizza in the oven. Bake for 10 to 15 minutes. The crust should be golden and the egg whites should be set.
  7. Let it cool for a minute before slicing and serving.

Nutrition information (for half the pizza):

  • Calories: 500
  • Protein: 35 grams
  • Carbs: 15 grams
  • Fat: 35 grams

51. Savory Fat Bombs

Fat bombs are small, high fat snacks that are popular on low carb diets. These are savory and delicious.

Prep time: 15 minutes
Cook time: 0 minutes (plus chilling time)

Ingredients:

  • 8 ounces cream cheese, softened
  • 1/2 cup crumbled bacon
  • 1/4 cup shredded cheddar cheese
  • 2 tablespoons chopped chives

Step by step instructions:

  1. In a bowl, mix all the ingredients together until well combined.
  2. Roll the mixture into small balls, about 1 inch in size.
  3. Place the balls on a plate lined with parchment paper.
  4. Put the plate in the fridge for at least 30 minutes to let the balls firm up.
  5. Store them in the fridge and eat them as a snack.

Nutrition information (for one fat bomb):

  • Calories: 100
  • Protein: 4 grams
  • Carbs: 1 gram
  • Fat: 9 grams

52. Smoked Salmon Breakfast Bowl

This is a simple and elegant bowl with no cooking required. It is like a deconstructed bagel and lox.

Prep time: 10 minutes
Cook time: 0 minutes

Ingredients:

  • 4 ounces smoked salmon
  • 1/2 avocado, sliced
  • 1 hard boiled egg, sliced
  • 1/4 cup chopped red onion
  • 1 tablespoon capers
  • Everything bagel seasoning

Step by step instructions:

  1. Arrange the smoked salmon, avocado slices, and hard boiled egg slices in a bowl.
  2. Sprinkle the red onion and capers over the top.
  3. Sprinkle everything with everything bagel seasoning.
  4. Eat with a fork.

Nutrition information (for one serving):

  • Calories: 400
  • Protein: 25 grams
  • Carbs: 10 grams
  • Fat: 30 grams

53. Prosciutto Wrapped Asparagus with Poached Eggs

This looks very fancy, but it is easy to make. The salty prosciutto and the tender asparagus are a perfect match for a poached egg.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 bunch asparagus, trimmed
  • 8 slices prosciutto
  • 4 large eggs, poached
  • 1 tablespoon olive oil

Step by step instructions:

  1. Take 3 or 4 asparagus spears and wrap a slice of prosciutto around them, starting at one end and going to the other. Repeat with the remaining asparagus and prosciutto.
  2. Put a skillet on the stove over medium high heat. Add the olive oil.
  3. Place the asparagus bundles in the skillet. Cook for 5 to 7 minutes, turning them occasionally, until the prosciutto is crispy and the asparagus is tender.
  4. While the asparagus cooks, poach the eggs.
  5. Serve the asparagus bundles on a plate with a poached egg on top.

Nutrition information (for one serving):

  • Calories: 350
  • Protein: 25 grams
  • Carbs: 8 grams
  • Fat: 25 grams

54. Leftover Steak and Egg Hash

This is a great way to use up leftover steak from dinner. It is quick, easy, and delicious.

Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

  • 1 cup leftover cooked steak, chopped
  • 1/2 cup chopped onions and peppers
  • 2 large eggs
  • 1 tablespoon olive oil

Step by step instructions:

  1. Put a skillet on the stove over medium high heat. Add the olive oil.
  2. Add the chopped onions and peppers. Cook until they are soft, about 5 minutes.
  3. Add the chopped leftover steak to the skillet. Cook until it is heated through.
  4. Use a spoon to make two wells in the hash. Crack an egg into each well.
  5. Put a lid on the skillet. Cook for 5 to 7 minutes, until the egg whites are set.
  6. Serve right away.

Nutrition information (for one serving):

  • Calories: 450
  • Protein: 40 grams
  • Carbs: 8 grams
  • Fat: 28 grams

55. Sardine and Avocado Toast

Sardines are very healthy. They are full of protein and good fats. This is a simple and nutritious breakfast.

Prep time: 5 minutes
Cook time: 5 minutes

Ingredients:

  • 2 slices keto friendly bread, toasted
  • 1 can (3.75 ounces) sardines in olive oil, drained
  • 1/2 avocado, mashed
  • Lemon juice, salt, and pepper to taste

Step by step instructions:

  1. In a small bowl, mash the sardines together with the mashed avocado. Use a fork.
  2. Add a squeeze of lemon juice, and a pinch of salt and pepper. Mix well.
  3. Spread the mixture onto the toasted keto bread.
  4. Eat right away.

Nutrition information (for one serving):

  • Calories: 400
  • Protein: 25 grams
  • Carbs: 12 grams
  • Fat: 30 grams

56. Chicken Liver Pâté with Celery Sticks

Pâté is a fancy word for a smooth, creamy spread. Chicken liver pâté is very rich and full of nutrients. It is great with crunchy celery sticks.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 1 pound chicken livers
  • 1/4 cup butter
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1/4 cup heavy cream
  • 1 tablespoon brandy or cognac (this is optional)
  • Celery sticks for serving

Step by step instructions:

  1. Put a skillet on the stove over medium heat. Add the butter and let it melt.
  2. Add the chopped onion and garlic. Cook until they are soft.
  3. Add the chicken livers to the skillet. Cook them until they are browned on the outside but still a little pink on the inside. Do not overcook them or they will get tough.
  4. Carefully transfer the mixture to a food processor. Add the heavy cream and brandy (if using).
  5. Blend until the mixture is completely smooth.
  6. Spoon the pâté into a serving dish. Cover it and put it in the fridge to chill for at least an hour.
  7. Serve the pâté with crunchy celery sticks for dipping.

Nutrition information (for 1/4 cup of pâté):

  • Calories: 250
  • Protein: 15 grams
  • Carbs: 5 grams
  • Fat: 20 grams

Final Thoughts

Wow. You made it through 56 breakfast ideas. That is a lot of choices. You should never be bored with breakfast again.

This list shows you that eating low carb and high protein does not have to be hard or boring. You can have eggs, bowls, smoothies, pancakes, and even pizza. There are sweet options and savory options. There are quick options and fancy options for weekends.

Starting your day with a good breakfast sets you up for success. It gives you energy. It keeps you full. It helps you make good choices for the rest of the day.

Pick a few recipes that look good to you. Try them this week. See how you feel. You might be surprised at how much you enjoy eating this way. Your body will thank you for all the good fuel.

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