High protein low carb breakfast is a breakfast idea with a high amount of protein to keep you feeling full and have low carbohydrates. This can help avoid fat deposits, burn all the calories quickly that breakfast gives, and helps maintain a healthy weight.

This article will discuss some breakfast ideas rich in protein, vitamins, and nutrients. Also, to make easily at home and serve oneself or your loved ones.

Also, it will cover what exactly protein does and why fewer carbs are necessary to have a healthy morning diet routine.


high protein low carb breakfast with scrambled eggs in a skillet and served in the form of a collage with slices of bread
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What does high protein low carb do to the body?

If eating only a high-carb diet can deposit a large number of fats(from calories) in the body, it may be difficult to burn all the fats(deposited from high calories) that one gets through carbs, which can lead to weight gain easily.

It is also the same with a complete high protein diet; this kind of diet is stored as fats (from protein calories) and may not burn completely and stored as fats.

Thus, it is essential to have a diet low in carbohydrates and high in proteins that can help cut down the fat throughout the day without storing those calories as fats in the body.

It is also essential to have the meal balanced without too many high carbs or too much protein.


meals under 200 calories

How does high protein help our body?

Protein is also a macronutrient similar to carbohydrates that give us calories with its intake but has different functions inside the body.

Protein intake in the body digests slowly, and this slow digestion keeps you full without increasing your appetite.

Carbs are of two types in terms of simple carbs and complex carbs. Simple carbs break down quickly and are stored as fats. They can lead to weight gain if those fats are not burnt.

Therefore, it is essential to have healthy carbs, which are complex carbs that do not break down quickly, such as whole-grain foods, etc…

They have fewer carbs and are a good option when making meals.

Therefore, eating a diet with good protein and fewer carbs is one of the healthy options for a good start.

What foods to avoid?

To maintain a high protein low carb breakfast, avoid foods such as bread made out of flour, pasta, white rice, and drinks that contain a lot of sugar and can cause a deposit of large amounts of fats in the body.

Always choose good carbs such as brown rice and whole grains to have a healthy intake of carbs.

Also, do not take too much protein in the form of meat which can cause increased health risks such as cancer, improper liver functioning, etc…

Always remember to have a balanced diet and, if in need, maintain a high protein, low carb diet to help lose weight and have lean mass in the body.

What kind of breakfast to include in this diet?

Have a diet with eggs or recipes made using eggs, such as scrambled eggs, egg sandwiches using whole-grain bread, and egg toasts using whole-grain bread.

Using greek yogurt to make oats or pudding is also an excellent option for a healthy breakfast.

Other foods can be tofu, cheese of different kinds such as cottage, mozzarella, or ricotta is an excellent choice to add while making breakfast. Also, nuts and various edible seeds make good choices for proteins.

Other delicacies in this category are lean meats such as chicken breast recipes, turkey or salads that include chicken or eggs, and other skinny red meat recipes.

Other than these meats, seafood such as salmon is a healthy option.

Some more foods include almonds, peanuts, peanut butter, and walnuts added to breakfast recipes to add flavor and give us the healthy protein the body needs.


detox smoothie

Frequently asked questions

What can I have for a high protein, low carb breakfast besides eggs?

Have a diet consisting of lean chicken stuffing on a healthy wrap, green protein smoothies, greek yogurt-based recipes, grab some healthy protein snacks, and almond flour to make baked breakfast recipes such as pancakes by replacing the white flour.

What to avoid to maintain a low-carb diet?

Avoid using foods that contain a high amount of sugar and not make smoothies or juices with sugar; also, cut down on white flour recipes, have healthy fruits, and include healthy veggies in breakfast recipes such as spinach, avocado and include seeds, nuts, berries, almonds, greek yogurt, cottage cheese to get more protein with fewer carbs.

High protein low carb breakfast recipes

If you are looking forward to making recipes that keep you full for a longer time and do not make you crave anything else, then check out some breakfast recipes with and without eggs that have a high amount of proteins and low amounts of carbs in them.


Low calorie breakfast ideas

high protein low carb breakfast recipes with lemon poppy seed muffins,  tomato egg bake, veggie cups, chicken avocado salad sandwich in a collage

1. Low carb lemon poppy seed protein muffins

If you are a muffin person and love muffins for breakfast, this is a perfect recipe for people who love baking and prefer baking recipes.

This is a go-to choice as a snack too, and making them for mornings or meal prepping them as make-ahead breakfast is a healthy option.

If you are a non-dairy milk person and love using almond milk, then enjoy making it.

This recipe uses healthy ingredients such as greek yogurt, coconut flour, oil, almond milk, and protein powder to make healthy muffins.

Each muffin has 8.6g of high protein and 5.7g of low in carbs, making it a go-to choice if you love to keep weight in control.


mini bundt cake recipes

2. Cheesy roasted tomato egg bake

Like tomatoes for breakfast? Try out this baked recipe with tomatoes; those who don’t like eggs and tomato combinations? This is another baked recipe with dairy flavors such as milk and eggs.

The combination of egg mix with roasted tomatoes baked in the oven for a couple of minutes makes a healthy high, protein breakfast to lose weight quickly and healthily start the day.

If you are a cheese person, then crumbling some cheese of your choice makes this a go-to dish for cheese lovers.

Try this cheese-baked tomato recipe with 15 g of protein and 5 g of carbohydrates; and is a good fit for this category.

3. High protein veggie egg cups

Love to have loads of veggies for breakfast? Check out these vegetable-loaded muffins made using eggs that make a healthy breakfast combined with a high amount of protein to keep you satisfied for a longer time without feeling hungry.

The recipe does not take up a long time and just needs some sautéing of veggies, placing them in a muffin tin and adding the egg mix, and baking for a couple of minutes gives us a quick to make healthy morning breakfast with low carbs.

It uses green veggies such as broccoli and kale along with some cheesy flavors to enhance the flavors of the muffins and make them more cheesy.

It has 17 g of protein and 5 g of fiber to start your day.

4. Healthy chicken avocado salad sandwiches with low carb

Love salads or stuffings to fill in slices of bread or sandwiches? Make this salad that makes use of mashed avocado and shredded cooked chicken.

This is a creamy salad or sandwich stuffing that goes well with any bread.

Using greek yogurt to mix mashed avocado, chopped onions, shredded chicken, and some flavorful herbs and spices make it a creamy salad filling with a high protein amount of 27.6 g and carbohydrates of 6.3 g.

Stuff it in sandwich bread; for healthy options, use whole wheat bread or healthy whole wheat tortillas or any way you prefer. Works great as a make-ahead salad. Just prep It up at night, refrigerate and use it for fillings or stuffings.

breakfast muffins, burritos and protein french toast sticks for a healthy breakfast

5. Healthy Breakfast Muffins

Want to have different kinds of muffins every time? Try these veggie mix hash brown muffins with dairy and eggs for a quick breakfast or a make-ahead breakfast in no time.

It has the energy to get going from potatoes by using sautéed shredded potatoes and some turkey sausage in the muffin mixture. This healthy mix makes it healthier, tastier and filling simultaneously.

It has all the protein that the body needs, from greek yogurt, cheese, turkey sausage crumbles, and egg mix, which puts it on top of the list for protein-rich breakfast.

Healthy muffins in the morning keep us active throughout the day and help a person manage weight without gaining too much. It has a protein of 10 g and carbs of 6 g in each hash brown muffin.

6. High protein freezer breakfast burritos

Burritos make a filling and leisurely breakfast if you cook them as a make-ahead dish. The burritos need some time to cook, and making them on weekends or during free time and storing them in freezer bags makes a healthy meal plan.

Prepare the mix by scrambling eggs, cooking ground chicken and turkey sausage separately, then filling a whole wheat tortilla with this burrito mixture and wrapping it up.

To give it more protein adding a cheese slice to the bottom layer of the tortilla and then adding the egg and chicken mixture makes it super yummy and a complete breakfast meal.

Reheating the burritos on a stove, microwave or oven gives us plenty of options to make it ahead and have them as a ready-to-eat breakfast with 24 g of protein and 8 g of carbs in total muffins made.


7. High protein chicken taco egg mini muffins

Like taco flavors in a muffin? Do try this taco seasoning mini muffin mixture with ground chicken and eggs.

Cooking the ground chicken separately by sautéing, adding to the egg mixture, and making mini muffins out of this mix makes another type of muffin breakfast.

The recipe uses egg mixture, some ground chicken in the egg mix, and some seasonings, herbs, and spices that give the resulting muffin a perfect texture and taste.

This mini chicken taco egg muffin has 3.3 g of protein and 0.9 g of carbs in each serving of these muffins.

Adding some cheese to the egg mix increases the protein value and makes it a high protein, low carb breakfast to enjoy as a grab-and-go recipe.

8. High protein french toast sticks recipe

This high protein low carb French toast is another healthier choice to make quickly with a protein touch to it, and this protein comes from protein powder and eggs added to the toasted mix to dip the slices of bread and cook.

Simply making the mix by adding some flavors of cinnamon and vanilla to the egg mixture and some protein in the form of a powder makes a delicious mix to dip the bread and cook in the oven.

The whole egg and protein mix has 46 g of protein and 3 g of carbs and is sufficient to make toast sticks with at least four bread slices.

cottage cheese bowl, cheese pancakes. eggs and salmon benedict, pesto eggs and protein waffles in collage as healthy high protein breakfasts

9. Cottage cheese breakfast bowl

Want to have some cheesy cottage breakfast as a complete meal and not just as a topping to any dish?

 Try this cottage cheese breakfast bowl that is a low-fat cottage cheese mix with seasonings and some healthy toppings such as sliced avocado, tomatoes, cucumbers, or any other preferred fruit or veggies of your choice.

Cottage cheese is a good choice of high protein low carb breakfast, and it keeps you complete and doesn’t take a long time to make it.

This kind of breakfast recipe helps us have a good meal and not skip breakfast simultaneously.

Having 19 g of protein and 16 g of carbs in one bowl helps us to have a filling breakfast and also does not let us look at other unhealthy quick foods that can easily add in more carbs and calories.

10. Low-carb cottage cheese pancakes

Like pancakes for breakfast with a different twist? Check out these cheese protein pancakes that are easy to make and made differently from regular flour pancakes.

These are made using dry cottage cheese, egg, and rice flour, mixed in the dough, and then assembled like a patty to shallow fry them in very little oil on a non-stick pan.

This recipe has 33.4 g of protein and 17.9 carbs in each serving.


recipes with pancake mix

11. Smoked Salmon Eggs Benedict

Love to have salmon for breakfast? Then try this non-dairy breakfast option that does not use any milk in the making and is purely a non-vegetarian recipe.

The recipe uses poached eggs with smoked salmon, which adds more protein to the formula.

A combination of lean seafood such as salmon with eggs is a powerful combination for a healthy breakfast.

Not just poached eggs but also boiled eggs that are hard can be combined with smoked salmon and make it a leisurely breakfast to use on toast or stuff between a sandwich.

This meal has 16 g of protein and a few carbs that make it to the top in the list of healthy recipes.

12. Quick Pesto Eggs

Love to have a good protein recipe with pesto sauce? Try this one, and it will never disappoint you.

Simple ingredients and very few ingredients, such as pesto sauce and cooking eggs within the pesto, and using the mix as a topping on toast or bread makes it delicious.

Adding some more carbs by using mashed avocado as a spread on a toast gives us some energy and makes it a quick and fast breakfast recipe to make for a high protein value along with fewer carbs.

13. Three Ingredient protein waffle

Tired of making muffins and want to try a different breakfast? Make protein pancakes that make a lovely breakfast for kids too.

Kids and young ones love waffles, and making them quickly is an added advantage.

Just making a waffle mix of egg, protein powder, baking soda, and water, adding it to the waffle maker, and cooking the waffles makes a super yummy high protein low carb breakfast.

The recipe has 25 g of protein and just 1 g of carb, making it a healthy protein breakfast without craving other food recipes.


high protein low carb breakfast with scrambled eggs in a skillet and served in the form of a collage with slices of bread

High protein low carb breakfast


High protein low carb breakfast with scrambled eggs, cheese and spinach

Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course Breakfast, high protein, low carb, weight loss

Cuisine American, International

Servings 1

Calories 421 kcal


  • 1 tablespoon olive oil
  • 3 cups baby spinach
  • 4 eggs (large in size)
  • salt and pepper to taste
  • 1 teaspoon minced garlic
  • 2 tablespoon finely chopped onions
  • 3 cherry tomatoes (cut into halves)
  • 2 tablespoon grated cheese (mozzarella or cheddar)
  • 2 whole wheat bread toasts to serve


  • Break large eggs into a mixing bowl and whisk them well.

  • Add salt and pepper powder as per taste and mix well and keep aside.

  • Take a pan, drizzle a tablespoon of olive oil and heat it.

  • Add a teaspoon of minced garlic, two tablespoon chopped onions, and three to four cut cherry tomatoes.

  • Saute for a few seconds.

  • Add three cups of baby spinach and saute them for a minute or two until the leaves come close to each other.

  • Add the beaten egg mixture and cook for a few seconds.

  • Scramble the eggs and let them cook for a minute or two.

  • Add two tablespoons of grated cheese(mozzarella or cheddar) and mix well.

  • Remove the pan from the stove and serve hot.

  • Serve the scrambled eggs as a topping on a whole-grain bread toast or enjoy it directly as a quick breakfast for more protein value.


Nutrition Facts

High protein low carb breakfast

Amount Per Serving (1 person)

Calories 421
Calories from Fat 270

% Daily Value*

Fat 30g46%

Saturated Fat 11g69%

Trans Fat 1g

Polyunsaturated Fat 4g

Monounsaturated Fat 11g

Cholesterol 680mg227%

Sodium 493mg21%

Potassium 876mg25%

Carbohydrates 7g2%

Fiber 2g8%

Sugar 2g2%

Protein 31g62%

Vitamin A 9895IU198%

Vitamin C 37mg45%

Calcium 374mg37%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.



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