These 9 easy high-protein low-carb breakfast recipes make it incredibly easy to fuel your body with 30 grams of protein or more per recipe.
Are you struggling to hit your protein goals? Or are you getting hungry just an hour or two after breakfast?
High-protein low-carb breakfasts are the secret to sustained energy all morning long with no sugar crashes or hanger.
Each of the recipes shared here is packed with at least 30 grams of protein and less than 20 grams of carbs. 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, setting you up for success in hitting your nutrition goals.
It’s time to swap out sugary cereals and highly processed breakfast options that leave you feeling tired and constantly hungry. With these whole-food recipes, you’ll feel an immediate difference in your energy and hunger levels all day long.
Let’s get into it with 9 low-carb high-protein breakfast ideas.
FROM THE EXPERT
Dr. Mark Hyman
âWhat should you eat for breakfast to get the best start to the day?
Protein protein protein protein protein.
Let me say it again. Protein. And you can add fat in there too. But protein and fat are basically the foods you should be eating for breakfast.”
Why is eating a high-protein breakfast so important?
There are so many benefits to eating a high-protein low-carb breakfast but let’s start by focusing on the wonderful powers of protein.
Protein is not just essential for muscle building, it has a role in almost every function within our bodies. From muscle repair to immune health and hormone balancing, this essential macronutrient can have a profound impact on your overall well-being.
Beyond the all-around health impacts, protein has many benefits for your hunger levels and energy throughout the day. Because it’s slow to digest, protein helps you feel fuller for longer and stabilizes blood sugar levels.
When you start your day with a powerful boost of protein, you’re giving your body everything it needs to keep your running on 100 avoiding the mid-morning crash.
If you’re curious to learn more, check out this study on the benefits of eating a high-protein breakfast.
High-Protein Foods
- Eggs
- Greek Yogurt
- Cottage Cheese
- Sausage
- Smoked Salmon
- Protein Powder
- Collagen Powder
Low-Protein Foods
- Toast and Bread
- Fruit (especially bananas, apples, and tropical fruits)
- Oatmeal
- Bagels & Pasteries
- Cereal
- Jam & Jelly
What’s the benefit of eating low-carb?
Carbs, or carbohydrates, are responsible for spikes in your blood sugar, particularly those coming from highly processed foods and refined sugars. You may be familiar with the feeling of a “sugar high” which is caused by these spikes.
However, if you know the feeling of a sugar high then you most certainly also know the feeling of the sharp drop that follows soon after. It may leave you feeling tired hungry, and even a little bit moody. You’re probably most familiar with the most extreme case of this that happens after eating a whole pint of ice cream or drinking a big soda but, they also happen many times throughout the day on a smaller scale.
Although these small peaks and valleys may not be as noticeable, when we eat a lower-carb diet we’re able to keep a more stable blood sugar level which leads to to more consistent energy levels throughout the day without hanger, sugar cravings, and wild appetite swings.
Carbs are essential to our bodies so there’s no reason to cut them out altogether but being mindful of the types of carbohydrates we’re eating for breakfast can lead to all the benefits discussed above.
Low-Carb Foods
- Eggs
- Avocados
- Leafy Greens
- Berries
- Chia Seeds
- Nuts & Nut Butters
- Sausage & Smoked Salmon
High-Carb Foods
- Fruit (especially bananas, apples, and tropical fruits)
- Oatmeal
- Toast & Bread
- Pancakes & Waffles
- Fruit Juice
- Hash Browns & Potatoes
Curious to learn more? Check our Dr. Hyman’s podcast for his recommendations on the best breakfast foods to supercharge your health.
Want to get serious? Here are some of our favorite tools for a high-protein breakfast meal prep:
Rubbermaid Brilliance BPA-Free Food Storage Containers
Why do we love them? Theyâre lightweight, leakproof, and easy to clean and store!
W&P Stainless Steel Utensils & Silicone Carrying Case
These make it cute and easy to avoid using disposable utensils. Plus, isnât it nicer to eat soup with a real spoon?
9 High-Protein Low-Carb Breakfast Ideas
- Greek Yogurt Parfait
- High-Protein Low-Carb Smoothie
- Low-Carb High-Protein Chia Seed Pudding
- Savory Cottage Cheese Bowl
- Scrambled Eggs & Avocado
- Smoked Salmon Roll-Ups
- Boiled Eggs, Sliced Turkey & Fresh Veggies
- Egg & Sausage Scramble
- Cottage Cheese & Nut Butter Pancakes
So let’s get into these high-protein breakfast meal prep ideas!
1. Greek Yogurt Parfait
Greek yogurt is loaded with protein and makes for a super easy breakfast that you can whip up in no time at all. Mix it with all kinds of protein boosters like collagen, protein powder, and even peanut butter powder. Plus, the topping options are endless so you can turn it 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.
How to Make It:
If you’re feeling fancy, make a little parfait by layering yogurt with the toppings of your choice. Start with your yogurt (pre-mixed with the protein booster of your choice) then add a layer of fruit or nuts then another layer of yogurt and finally topped with something crunchy like chia seeds.
Tip: Try a savory combination such as greek yogurt topped with diced cucumber, arugula, olive oil and sea salt.
Estimated Nutrition Facts: 455kcal | 57 grams protein | 18 grams carbohydrates | 13 grams fat
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 theyâre 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.
Recipe:
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
How to Make It:
Blend all ingredients until smooth and serve!
Estimated Nutrition Facts: 300kcal | 31 grams protein | 18 grams carbohydrates | 13 grams fat
Here are some of our favorite recipes:
3. Low-Carb High Protein Chia Seed Pudding
High-protein chia seed pudding is an excellent high protein low carb breakfast idea because it holds up great in the fridge if you want to do some high-protein breakfast meal prep. Itâs filled with protein, fiber, and healthy fats making it a super nutrient dense option. Plus, 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 options)
- Âź cup greek yogurt
- 1 scoop collagen powder or unflavored protein powder
How to Make It:
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.
Estimated Nutrition Facts: 375kcal | 40 grams protein | 18 grams carbohydrates | 22 grams fat
4. Savory Cottage Cheese Bowl
Cottage cheese is a super versatile ingredient and is packed with protein. We prefer it in savory combinations that help to keep the carbs on the lower end. You can try all kinds of combinations to keep things exciting 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 youâre 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
Estimated Nutrition Facts: 280kcal | 30 grams protein | 14 grams carbohydrates | 10 grams fat
Hungry for more? Check out 7 Insanely Easy Healthy Sheet Pan Recipes To Save You Tons of Time.
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 they come together super quickly.
Try adding extra egg whites to amp up the protein. Plus, donât forget the fiber! Pair this breakfast with half an avocado for extra fiber and nutrients.
Fun Fact: Did you know that avocados have more potassium than bananas?
Recipe:
- 2 whole eggs
- Ÿ-½ cup of egg white
- ½ avocado
- â cup cottage cheese
How to Make It:
Scramble the eggs and egg whites. Serve with half an avocado filled with cottage cheese for an extra boost of protein.
Estimated Nutrition Facts: 370kcal | 32 grams protein | 11 grams carbohydrates | 22 grams fat
6. Smoked Salmon Roll-Ups
Smoked salmon is a great high-protein, low-carb breakfast option and itâs 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 for several days.
Recipe:
- 6oz of sliced smoked salmon
- 3 tbsp cream cheese or greek yogurt
- Thinly sliced avocado and cucumber
How To Make It:
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. We also love a fresh sqeeze of lemon just before eating.
Estimated Nutrition Facts: 450kcal | 47 grams protein | 10 grams carbohydrates | 25 grams fat
7. Boiled Eggs, Sliced Turkey & Fresh Veggies
This breakfast idea could not be more simple. Itâs super low-carb and packs in some veggies to start your day on a healthy note. Itâs 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)
How To Make It:
Pack into a fun meal prep box and enjoy your breakfast bento box!
Estimated Nutrition Facts: 325kcal | 37 grams protein | 6 grams carbohydrates | 17 grams fat
Hungry for more? Check out our roundup of the The Best Healthy Soup Recipes.
8. Egg & Sausage Breakfast Scramble
If you have a taste for classic breakfast flavors, you’re gunna love this low-carb high-protein breakfast option. There’s just nothing like the smell of breakfast sausage in the morning to wake up your appetite and it comes together in just 10 minutes. Plus, you can make a double or triple batch and pack individual portions for an easy to reheat high-protein breakfast meal prep.
Recipe:
- 3 large eggs
- 2 turkey sausage links (or 3 oz turkey sausage crumbles)
- 1 oz shredded cheddar cheese
- ½ cup baby spinach
How To Make It:
In a non-stick skillet on medium heat, cook the sausage until it starts to get brown and crispy. Add in the spinach and saute until wilted. Add in your whisked eggs and cook on low heat to your liking. Sprinkle with shredded cheese and serve!
Estimated Nutrition Facts: 450kcal | 34 grams protein | 6 grams carbohydrates | 32 grams fat
9. Cottage Cheese & Nut Butter Pancakes
I bet this isn’t a breakfast idea you hear of every day! Although it might sound like a weird combination, together cottage cheese and nut butter make an incredibly creamy and high-protein pancake batter. You get creaminess from the cottage cheese and a nice savory and sweet flavor from the nut butter.
Recipe:
- ½ cup low-fat cottage cheese
- 2 large eggs
- 1 tablespoon almond flour
- 1 tablespoon peanut butter or almond butter
- Âź teaspoon baking powder
- ½ teaspoon vanilla extract
- 1 tablespoon butter or coconut oil (for cooking)
How To Make It:
In a blender combine all the ingredients and blend until smooth. Heat a non-stick skillet over medium heat and add a thin coating of butter or coconut oil. Spoon the pancake batter into small pancakes and cook until bubbles form on the surface. Flip and cook until golden brown on both sides.
We recommend serving them with a drizzle of nut butter or some low-carb berries.
Estimated Nutrition Facts: 380kcal | 33 grams protein | 12 grams carbohydrates | 23 grams fat
With these high-protein low-carb breakfast meal prep ideas on rotation, youâll be fueling your body and hitting your goals!
Starting the day with a high-protein low-carb breakfast is a great way to get started on the right foot and give your body and mind what they need to perform at their best.
And if you’re looking for more healthy recipe ideas, we have you covered with this roundup the 10 Best Healthy Lunch Meal Prep Recipes.
Let us know if you try any of these recipes in the comments below!
Bon appĂŠtit,
A small note for my readers â Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using my links, I will earn a small commission at no extra cost to you.
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 Youâll Never Get Sick Of
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