This post shares 7 high-protein low-carb breakfast ideas that you can prepare in less than 10 minutes to start your day on the right foot.
Disclaimer: This post may contain affiliate links, meaning we will earn a small commission if you purchase through our link at no extra cost to you.
These 7 easy high-protein low-carb breakfast ideas make it incredibly easy to fuel your body and hit your goals every single morning.
Each recipe is packed with at least 25 grams of protein with less than 20 grams of cabs. They are quick and easy to prepare and you can even meal prep them and keep them in the fridge to grab and go throughout the week.
Eating a high-protein low-carb breakfast is a great way to start the day. It has many benefits including sustained energy levels, no sugar crash, appetite control, and allows you to have improved focus and concentration all day long.
Protein is the slowest macronutrient to digest meaning that it gives you sustained energy and helps you feel full for longer. Keeping the carb count low means no blood sugar spikes and no crashes. It helps to regulate your hunger hormones and keep you operating on 100.
Want to get serious? Here are some of our favorite meal prepping tools:
Rubbermaid Brilliance BPA Free Food Storage Containers
W&P Stainless Steel Utensils & Silicone Carrying Case
These make it cute and easy to avoid using disposable utensils. Plus, isn’t it nicer to eat soup with a real spoon?
Anova Sous Vide Precision Cooker
Keep the smoothie mess to a minimum with a portable blender. Make your smoothie and take it on the go with no additional clean up.
Getting hungry? Let’s dig into these 7 high-protein low-carb breakfast ideas that you can prepare in under 10 minutes.
7 High-Protein Low-Carb Breakfast Ideas Ready in 10 Minutes
1. Greek Yogurt Parfait
Greek yogurt is loaded with protein and makes for a super easy breakfast to throw together. You can mix it with all kinds of protein enrichments like collagen, protein powder, and even peanut butter powder. Plus, the topping options are endless to turn into something new and exciting every morning. For an extra filling option, add a source of fiber such as chia seeds or flax seeds.
Recipe:
- 1 ½ cup greek yogurt
- Optional protein enrichment: collagen powder, protein powder, peanut butter powder
- Toppings of your choice: nut butter, low carb fruit, nuts, chia seeds, etc.
Mix yogurt and protein enrichment until evenly combined and top as you desire. It can also be made ahead and stored in the fridge for up to three days.
Tip: Try a savory combination such as greek yogurt topped with diced cucumber, arugula, olive oil and sea salt.
2. High-Protein, Low-carb Smoothie
Smoothies check a lot of boxes in the breakfast category. They are relatively easy to make, you can customize them to your taste and nutrition goals, and they’re flexible to your dietary preferences. When making the perfect high-protein, low-carb smoothie, we prefer to opt for lower-sugar fruits, veggies, fiber rich seeds, and a healthy source of fat. Mix and match the below ingredients to find your perfect combo.
Fruit:
- Wild blueberries
- Cranberries
- Blackberries
Veggies:
- Frozen spinach
- Frozen cauliflower rice
- Frozen zucchini
Fiber:
- Chia seeds
- Flax seeds
- Psyllium husk
Fats:
- Walnuts
- Brazil nuts
- Avocado
- Nut butters
Protein:
- Collagen powder
- Flavored or unflavored whey protein powder
- Vegan protein powder
- Hemp hearts
Extras:
- Lemon (try adding a small slice with another fruit above)
- Cinnamon
- Cacao Nibs
Blend all ingredients until smooth and serve!
Here are some of our favorite recipes:
3. High-Protein Low-Carb Chia Seed Pudding
High-protein chia seed pudding stands out as an excellent high protein low carb breakfast idea because it holds up great in the fridge if you want to meal prep. It’s filled with protein, fiber, and healthy fats making it a super nutrient rich option. You can get creative with endless flavor combos.
Recipe:
- 2 tbsp chia seeds
- 2 tbsp hemp hearts
- ½ cup milk of your choice (cow milk, almond milk, and coconut are some of the lowest carb)
- ¼ cup greek yogurt
- 1 scoop collagen powder or unflavored protein powder
Combine ingredients and let it set in the fridge for several hours or overnight. Top with your favorite low-carb toppings such as nut butters and low-sugar fruit.
4. Savory Cottage Cheese Bowl
Cottage cheese is a super versatile ingredient and is packed with protein. We prefer it in savory combinations that keep this super tasty and low-carb. You can try all kinds of combos to keep things fresh such as fresh chives, zingy lemon, and crunchy cucumber
Here are some of our favorite combos.
Chives & Lemon:
- 1 ½ cup cottage cheese
- 2 tbsp chopped chives (fresh is preferred)
- 1 squeeze of lemon
- Drizzle of olive oil
- Pinch of sea salt (or try truffle salt if you’re feeling fancy)
Zingy Lemon:
- 1 ½ cup cottage cheese
- Zest of ½ lemon
- Juice of ½ lemon
- Pinch of salt
Crunchy Cucumber:
- 1 ½ cup cottage cheese
- ½ cup diced cucumber
- Sprinkle fresh or dried dill
- 1 squeeze of lemon
- Drizzle of olive oil
- Pinch of sea salt
5. Scrambled Eggs & Avocado
This high-protein low-carb breakfast idea is a true classic. And for good reason! Eggs are a great source of protein and come together super quickly. Try adding extra egg whites to amp up the protein. Plus, don’t forget the fiber! Pair this breakfast with half an avocado for extra fiber and nutrients. Did you know that avocados have more potassium than bananas?
Recipe:
- 2 whole eggs
- ¼-½ cup of egg white
- ½ avocado
- ⅓ cup cottage cheese
Scramble the eggs and egg whites. Serve with half an avocado filled with cottage cheese for an extra boost of protein.
6. Smoked Salmon Roll-Ups
Smoked salmon is a great high-protein, low-carb option and it’s filled with healthy omega 3s. This recipe comes together in no time and packs a flavor punch. It also makes a great lunch or snack and stores well in the fridge.
Recipe:
- 6oz of sliced smoked salmon
- 3 tbsp cream cheese or greek yogurt
- Thinly sliced avocado and cucumber
Lay out the slices of smoked salmon. Thinly spread the cream cheese or greek yogurt and top with cucumber and avocado slices. Then roll it up and slice into pinwheels.
7. Boiled Eggs, Sliced Turkey & Fresh Veggies
This breakfast idea could not be more simple. It’s super low-carb and packs in the veggies to start your day on a healthy note. It’s easy to prepare in advance and can be eaten on the road. You can mix it up with different proteins and veggies so you never get sick of eating the same thing everyday.
Recipe:
- 2-3 boiled eggs (boil to your preference)
- 3oz sliced turkey
- 1 cup sliced veggies such as cucumber, bell pepper, tomatoes, etc (aim for lower carb options)
Pack into a fun meal prep box and enjoy your breakfast bento box!
With these high-protein low-carb breakfast ideas on rotation, you’ll be fueling your body for success. Starting the day with a high-protein low-carb breakfast is a great way to get the day started on the right foot and give your body and mind what they need to perform at their best.
Let us know if you try any of these recipes in the comments below!
Hungry for more?
- 7 Easy High Protein Breakfast Ideas Ready in Under 10 Minutes
- 7 Easy High Protein Lunch Ideas Ready in Under 10 Minutes
- 10 Healthy Lunch Meal Prep Recipes You’ll Never Get Sick Of
Leave a Reply