Weight-Loss Friendly Breakfasts: High-Protein, Low-Carb Options

It is common knowledge that a healthy breakfast will keep your energy levels steady, your focus sharp and hunger at bay. It is even more important to choose the right breakfast when you’re following a specific eating plan, such as a low carb diet for weight loss. Low-carb eating can be beneficial, but only if you don’t go too low on carbs, and ensure that you get enough of other essential nutrients, such as protein. (Learn more about this below). You can achieve a healthy eating success with these high-protein low-carb meals.

Carbohydrates: Are they bad for you?
The simple answer is no. Complex carbohydrates like whole grains, legumes and vegetables and fruits are rich in essential vitamins. They also provide the majority of the fiber needed for a healthy diet. You don’t want to eat too little fiber because it will make you feel hungry and satisfied after eating. We recommend that you consume at least 120 grams of carbohydrates per day on a low carb diet. This is about 40% of your daily energy. This is a healthier way to consume low-carb than the Whole30 and keto diets, and it’s usually easier to stick to than trying to follow a very restrictive low-carb diet.

Why Is Protein Required?
Protein is essential for weight loss. Protein digests slowly and helps you feel fuller longer. You are more likely to feel satisfied if you include protein-rich foods at every meal. This is especially important when you’re trying to lose weight. Aim to consume at least 50 grams of proteins per day.

This plan offers you a variety of delicious low-carb, high-protein breakfast ideas. You’ll have everything you need to get started, from the ingredients to use to the recipes that you can try to tips for how to take low-carb meals on the move.

View a typical day: 7-Day High-Protein Low-Carb Meal plan at 1,200 energy

Excessive-Protein, Low-Carb Breakfast Meals
What can you actually eat if you follow a low-carb, high-protein eating plan? Answer: lots of healthy and delicious meals! This list of high-protein low-carb foods lays out all the best components to use to build a healthy and satisfying breakfast. It also includes vegetarian and vegan options (so that you do not just eat eggs and meat as keto diet breakfast recipes advocate). Combine these low-carb, high-protein meals with fresh fruits and vegetables and other healthy low-carb foods to create a well-rounded breakfast.

  • Eggs
  • Cottage cheese



  • Floor roosters, turkey and beef
  • Peanut Butter & other nut butters
  • Smoked salmon and trout
  • Greek yogurt
  • Ricotta cheese
  • Mozzarella cheese
  • Seitan


  • Nuts and seeds

Don’t miss: 30-Day low-carb Meal plan: 1,200 energy

Recipes for Low-Carb, High-Protein Breakfasts with Eggs
The easiest way to get a low-carb, high-protein breakfast is with eggs. Here are some of our favorite low-carb breakfast egg recipes that go beyond simple scrambled. For some recipes, a little bit more is needed to make it a balanced breakfast. This could be an extra serving of protein, or additional carbs in the form of fruits or whole grains (these are the best types of carbs to consume). Everyone has different needs for breakfast, so you can mix and match serving options to suit your tastes. Don’t forget the meal prep ideas for making the whole recipe or half ahead of time to have a quicker morning meal. If you are sick of eggs we have a variety of delicious high-protein and low-carbohydrate breakfast ideas without eggs. Scroll down.

Low-Carb Bacon & Broccoli Egg Burrito

Low-Carb Bacon & Broccoli Egg Burrito

Instead of using a tortilla to wrap eggs for a breakfast burrito we use an egg tortilla. The egg “wrap”, which is basically an omelet, is thin enough to wrap veggies and bacon for a healthy low-carb take on a burrito. The combination of eggs and bacon will give you 15 grams of proteins to keep you satisfied throughout the day. This healthy breakfast is best served with a side of fruit.

Preparing this Recipe for Breakfast: You can cook the veggies and bacon ahead of time, or use leftover vegetables from last night’s dinner to make a simple breakfast.

Tomato-Parmesan Mini Quiches

plate of mini quiche cups

This fun mini quiche is a twist on the traditional quiche. Ham slices are used to form a cup around the tomato-Parmesan egg mixture. These egg cups can be served with fruit like an apple, pear or pears to round out the meal. This will also help you get your carbs and energy up so that you don’t feel hungry an hour later.

Prepare this recipe in advance: Make two or more of these simple egg cups, and store them in the refrigerator for up to 3 days. You can also freeze them for up to 3 months. They make a great breakfast every now and then.

“Egg in Gap” Peppers w/ Avocado Salsa

This healthy version of the egg-in-a-hole is made with colourful bell pepper rings in place of bread. Prepare the eggs in the pepper rings, and top with a vibrant salsa of avocados for a healthy low-carb high-protein breakfast.

Pre-make this recipe: Prepare a double-batch of avocado salsa the night before. Serve with dinner to avoid waste and use it for the breakfast recipe.

Egg & Bacon Cauliflower English Muffin Breakfast Sandwiches

Egg & Bacon Cauliflower English Muffin Breakfast Sandwiches

Cauliflower English Muffins are a delicious breakfast sandwich made with riced cauliflower instead of wheat English muffins. This recipe is lower in carbs than other variations. Add a crispy bacon, avocado, tomato and a runny yolk to make a low-carb, high-protein breakfast.

Prepare the Cauliflower English muffins and bacon ahead of time. If you are taking this sandwich on the go, a hard-cooked rather than a runny yolk will make it easier to handle.

Tacky Egg-Stuffed Peppers

Tacky Egg-Stuffed Peppers

Bake omelets inside peppers to make a healthy, vegetable-filled breakfast. The ham and egg filling in candy bell peppers provides 12 grams of satisfying, high-protein protein. Consider having two of the stuffed bell peppers for a protein boost or serving with Greek yogurt, berries or cottage-cheese.

Prepare this recipe for a quick breakfast: Assemble your peppers the night before, but wait to add the eggs until the morning. When you wake up, pop these in the oven and they will be ready to eat by the time you’re done preparing.

Easy Baked Omelet Muffins with Loaded Omelet

Easy Baked Omelet Muffins with Loaded Omelet

Breakfasts that are packed with protein, such as baked mini-omelets or omelet muffins are perfect for those who have a busy schedule. You can make a large batch of omelet muffins to have on hand for those times you don’t have the time to cook. These low-carb muffins are great with some fruit.

Prepare this recipe for a meal: Make two batches and store in the refrigerator for up to 3 days. Or, individually wrap each muffin and freeze it for up to 1 month. Wrap the egg muffins in a paper towels and heat for 20-30 seconds.

Cauliflower hash with Eggs & Sausage

Cauliflower hash with Eggs & Sausage

This low-carb, healthy breakfast hash uses turkey sausage instead of breakfast sausage and cauliflower rice in place of potatoes. Start with fried egg for a filling breakfast that contains 26 grams of protein. Serve with some fruit like an orange half or grapefruit halves.

You can meal-prep this recipe by using frozen cauliflower riced. Make the hash in the evening before you want to eat it on a weekday morning. Then all you have to do is cook the eggs.

Sheet-Pan Eggs With Spinach & Ham

Sheet Pan Eggs With Spinach & Ham

This one-pan oven baked eggs recipe makes it easy to make a large batch of eggs. You can prepare 12 servings in just 45 minutes, whether you’re making breakfast for a large crowd or meal-prepping healthy breakfasts for the coming week. This egg bake can be served with fruit such as a banana or apple to round out the meal. It will also provide you with more energy and carbohydrates to make sure that you feel satisfied. Remember-eating too little carbs can make weight loss more difficult!

Prepare this recipe for a meal: Make two or more batches and wrap each square individually in plastic wrap, or place the squares in a sealed container with parchment paper between layers. You can freeze or refrigerate for up to 3 months. To reheat the food, remove plastic wrap, wrap it in a paper towel, and then microwave on High for 30-60 seconds.

Avocado & Smoked Salmon Omelet

Avocado & Smoked Salmon Omelet

Add avocado and smoked Salmon to your omelet for a filling breakfast. This low-carb, high-protein breakfast omelet provides 19 grams of protein in each serving. It only takes 10 minutes to prepare, so there’s no excuse not to have a healthy breakfast. To complete your meal, serve with some fruit. Try these avocado omelets made with kale or arugula.

Egg & Bacon Pancake breakfast Wraps

Egg & Bacon Pancake breakfast Wraps

This easy grab-and go breakfast wrap is an intelligent low-carb alternative to a traditional breakfast burrito that uses tortillas with high carbohydrate and calorie content. This crepe-like batter is thinly spread in the pan to reduce carbs and make rolling easier. Add scrambled high-protein eggs and bacon to the pancake batter and drizzle with maple syrup if desired.

Prepare this recipe for meals in advance: You can freeze or refrigerate additional crepes for up to a month. Wrap this wrap in aluminum foil for on-the-go meals.

Eggless Breakfasts High-Protein and Low-Carb
These high-protein and low-carb breakfast combinations are perfect for when you’re sick of eggs.

Cauliflower the whole bagels

Bagels with cauliflower and everything else

You can enjoy the same flavour as basic everything bagels, but with less carbs and calories. The grain-free bagels are a great way to enjoy traditional bagel toppings such as cream cheese, smoked salmon or mashed avocado. These toppings help to give this breakfast a boost of energy, carbs and protein.

Meal-Prep this Recipe: Bake a batch of bagels and place them between parchment paper or waxed paper in a hermetic container. You can freeze these for up to 3 months.

Cottage Cheese Bowls

Bowls of cottage cheese with toppings

Cottage cheese can be enjoyed in many different ways, whether it is sweet or savory. A 1/2 cup serving of cottage cheese at 2% contains 92 calories, 5 grams of carbs and 12 grains protein. It can be made into a healthy breakfast by adding foods like blueberry, avocado and bacon. Try these combinations!

The following ingredients are needed: 1/2 cup cottage, 1/2 cup blueberries, and 1 tablespoon chopped walnuts. Chop walnuts

Cottage cheese with Avocado, Bacon & Scorching pepper: 1/2 cup cottage, 1 slice crumbled bacon and 3 slices avocado. Add crushed red pepper to taste.

Cottage cheese with pineapple & macadamia nuts: 1/2 cup cottage, 1/2 cup diced apple and 1 tbsp. chopped macadamia nuts

Cottage Cheese with Cherry Tomatoes and Black Pepper: 1/2 Cup cottage cheese, 1/4 Cup quartered cherry tomatoe, 1 Tbsp. To style, add chopped basil and pepper.

Two-Ingredient Banana Pancakes

Two-Ingredient Banana Pancakes

The best time to enjoy these delicious and easy pancakes is right after they are cooked. You can make healthy grain-free, egg and banana pancakes. Instead of maple syrup drizzle a peanut sauce on top and add Greek yogurt with high-fiber berries.

Greek Yogurt and Strawberries

Greek Yogurt and Strawberries

This super-easy and filling meal is made with protein-rich Greek yogurt, candy strawberries and a variety of other ingredients. The recipe was originally made as a healthy snack. Double the servings to make this a filling breakfast.

Straightforward Italian Hen Meatballs

Straightforward Italian Hen Meatballs

These meatballs are a healthier alternative to breakfast sausages. Double the recipe one evening and serve it for dinner. Save the leftovers to enjoy for breakfast. Serve with a dip like tzatziki, hummus or tomato and cucumber slices on top for a healthy Mediterranean breakfast.

Meal-Prep this Recipe: Cooked beef meatballs can be stored in an airtight container for up to 3 days within the refrigerator or 3 months within the freezer.

Beefless Floor Beef

The Best Vegan Proteins for Weight Loss

Tofu that has been crumbled into extra-firm pieces can be used to replace floor beef in a meatless dish. Garlic powder, paprika, and tamari are used to enhance the flavor, but you can add any other flavors that you like. Serve with pice de Gallo, shredded cheddar, diced Avocado, and scorching sauce as a breakfast Burrito Bowl.

You can meal-prep this recipe by making the Beefless floor beef ahead of time. Refrigerate for up to 2 days. This recipe can be prepared ahead of time and frozen up to 1 month.

Low-Carb Seeded Quick Bread

Low-Carb Seeded Quick Bread

This low-carb loaf is full of seeds and flours, which make it resemble basic bread while keeping carb counts low. To boost the protein and energy, top a slice of low-carb bread with cream cheese and strawberry slices, apple slices with melted cheddar cheese, or hummus.

Preparing Meals This Recipe: Store hermetic at room temperatures for up to 3 days, or in the refrigerator for up to 5 days.

Clementine & Pistachio Ricotta

Fruit and Nuts

Ricotta is a great alternative to sugar-sweetened yogurt. It is a healthy breakfast meal that can be topped with fresh fruit and nuts. This recipe was originally made as a healthy snack. Increase the portion size to make it satisfying enough for breakfast.

Are you looking for a low carb way to enjoy toast in the morning? Try these toasts made from egg, cheese and cauliflower rice. Make a large batch and freeze it for an easy breakfast or healthy base for a sandwich. Any time. You can make this a complete breakfast by adding some toppings to the mix. For example, cream cheese with smoked salmon or mashed avocado.

Freeze toasts between layers wax paper or parchment paper and store in an airtight container.

Southwestern Tofu Scramble

Southwestern Tofu Scramble

By cooking crumbled tofu and adding a few spices in a skillet, you can create a vegan version of scrambled egg. This wholesome breakfast, which is full of greens, is an excellent way to begin the day. Serve with grated cheese, bitter cream and salsa on top.

The Backside Line
It is important to start the day off right, especially when you are following a specific diet, such as a low carbohydrate eating plan for weight loss. These low-carb, high-protein breakfasts can help you achieve healthy eating success. They will keep you satisfied and happy throughout the day. Find lunch and dinner ideas by browsing our healthy low-carb recipes!

Watch: How to make Tomato Parmesan mini quiches

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