Starting your day with a high protein low carb breakfast is a great way to stay full, support energy levels, and keep blood sugar steady. Whether you prefer egg muffins, protein pancakes, breakfast tacos, or a hearty breakfast wrap, getting enough protein in the first meal of the day can set you up for healthy eating success. From low carb foods like turkey sausage and ground beef to plant-based options like tofu scramble and chia pudding, there’s something for everyone. These low carb breakfast recipes are packed with protein-rich foods, healthy fats, and complex carbohydrates to keep you satisfied. No matter your different needs, these meal-prep ideas make it easy to enjoy a nutritious breakfast without the hassle.
How To Make 25 High Protein Low Carb Breakfasts
A good high-protein, low carb healthy breakfast starts with simple, whole ingredients. Eggs, meat, and dairy are easy go-to options that cook quickly and keep you full for hours. Scramble eggs with cheese and sausage for a quick skillet meal, or make a big batch of egg muffins with your favorite mix-ins for easy grab-and-go breakfasts. If you prefer something smooth and creamy, blend Greek yogurt with protein powder, nuts, or seeds for a filling alternative to sugary breakfast foods.
Cooking methods can make all the difference in texture and flavor. Using medium heat for eggs keeps them soft and fluffy, while roasting or sautéing vegetables brings out their natural sweetness. If you’re short on time, a microwave can work in a pinch for things like mug scrambles or reheating prepped meals. For heartier breakfasts, a slow cooker or Instant Pot can cook larger batches of egg-based dishes, sausage, or even high-protein casseroles without much effort.
Balancing protein with healthy fats ensures you stay satisfied. Adding cheese, avocado, or a drizzle of olive oil can help round out the meal without unnecessary carbs. Prepping ahead can also make mornings easier—things like cooked bacon, portioned-out yogurt, or ready-to-mix protein shakes save time when you’re in a rush. The key is to keep it simple, focus on protein-rich ingredients, and find what works best for your routine.
High Protein Low Carb Breakfast Recipes
1. Coffee Cake Chaffles | Olivia Wyles – This coffee cake chaffle has everything you love about a classic coffee cake—warm cinnamon spice, a buttery crumble topping, and a sweet drizzle of icing—all in a crispy, protein-packed waffle. Made with cream cheese, coconut flour, and a hint of vanilla, it’s a low-carb breakfast that feels like a treat. Just mix, cook, sprinkle on the crumble, and finish with a simple sugar-free icing! [Protein: 10 grams | Net Carbs: 5 grams]
2. 3 Ingredient Keto Pancakes | Olivia Wyles – These 3-ingredient keto pancakes are light, buttery, and so easy to make. Just blend cream cheese, eggs, and a touch of sweetener for a simple batter that cooks up golden and fluffy in minutes. Enjoy them stacked with butter and syrup or roll them up with fresh fruit for easy low carb crepes! [Protein: 17 grams | Net Carbs: 3 grams]
3. Spinach Feta Savory Pancakes | Joy Filled Eats – These spinach and feta pancakes have fresh greens, tangy cheese, and warm spices for a flavorful savory breakfast. Made with almond flour and eggs, they cook up golden and fluffy with a rich, cheesy bite. Great for breakfast or a light meal any time of day! [Protein: 5.5 grams | Net Carbs: 2.2 grams]
4. Egg Bites (Starbucks Egg White & Roasted Red Pepper) | Olivia Wyles – These keto egg bites are light, fluffy, and full of flavor with red bell pepper, spinach, green onion, and a blend of cottage cheese, feta, and colby jack. Blended egg whites give them a smooth, creamy texture, just like the Starbucks version—without the price tag or wait. Perfect for meal prep and easy to grab on busy mornings! [Protein: 7.1 grams | Net Carbs: 1.3 grams]
5. High Protein Granola | Mad Creations – This high-protein granola is crunchy, nutty, and lightly sweetened with sugar-free maple syrup and cinnamon. A mix of coconut flakes, pecans, macadamias, and seeds gets coated in whisked egg whites and whey protein for extra crispiness and a protein boost. Bake until golden, let it cool, and enjoy by the handful or over yogurt! [Protein: 21 grams | Net Carbs: 4 grams]
6. Protein Muffins | All Day I Dream About Food – These easy protein muffins are rich, chocolatey, and made with simple ingredients like nut butter, eggs, and collagen protein. They’re naturally low in carbs, packed with healthy fats, and have 12g of protein per serving. Soft, fudgy, and loaded with sugar-free chocolate chips—perfect for breakfast or a quick snack! [Protein: 12 grams | Net Carbs: 1.6 grams]
7. Southwest Breakfast Skillet | Kalyn’s Kitchen – This Southwest breakfast skillet is loaded with seasoned sausage, roasted red peppers, and salsa verde, all topped with melted cheese and perfectly baked eggs. The flavors are bold, the ingredients are simple, and everything comes together in one pan. A hearty, protein-packed way to start the day! [Protein: 32 grams | Net Carbs: 6.5 grams]
8. Hot or Iced Brown Butter Apple Protein Coffee (Proffee) | Olivia Wyles – This brown butter apple protein coffee is like sipping on a cozy fall morning. Freshly brewed coffee gets blended with nutty brown butter, warm spices, and a scoop of protein powder for a rich, creamy drink with an apple pie vibe. Enjoy it hot or iced, topped with whipped cream for an extra treat! [Protein: 27.2 grams | Net Carbs: 2 grams]
9. Keto Overnight ‘Oats’ | Sugar Free Londoner – These keto overnight ‘oats’ use chia seeds, hemp hearts, and coconut for a thick, creamy texture without the carbs. Mixed with almond milk and a touch of vanilla, they set overnight into a satisfying, nutrient-packed breakfast. Stir in Greek yogurt before serving for extra creaminess, or top with your favorite add-ins! [Protein: 9.7 grams | Net Carbs: 3.4 grams]
10. Chocolate Chip Protein Cookies | Olivia Wyles – These chocolate chip protein cookies are thick, chewy, and packed with rich chocolate flavor. Made with butter, monk fruit sweetener, and protein powder, they have the perfect balance of sweetness and texture. Chill the dough, bake until golden, and enjoy a delicious treat with a protein boost! [Protein: 5.2 grams | Net Carbs: 1 gram]
11. High Protein Sausage & Egg Breakfast Pizza Recipe | Healthy Little Peach – This breakfast pizza starts with a crispy low-carb tortilla, topped with a creamy cottage cheese sauce, fluffy scrambled eggs, and crumbled sausage. A layer of melted cheese ties it all together, with optional fresh veggies for extra flavor. Baked until golden and bubbly, it’s a protein-packed way to kick off the day! [Protein: 57 grams | Net Carbs: 7 grams]
12. Pumpkin Chaffles | Olivia Wyles – These keto pumpkin chaffles bring the warm, spiced flavors of fall into a crispy, protein-packed waffle. Made with cream cheese, pumpkin puree, and a touch of coconut flour, they cook up golden on the outside and tender on the inside. Just mix, pour, and let your waffle maker do the work—top with whipped cream or cinnamon for a cozy breakfast treat! [Protein: 9.3 grams | Net Carbs: 2.5 grams]
13. Low Carb Protein Bars | Wholesome Yum – These chocolate hazelnut keto protein bars are rich, fudgy, and made with a blend of hazelnuts, almond flour, cocoa powder, and collagen protein. A touch of almond butter and cocoa butter brings everything together for a smooth, chewy texture. Chill until firm, slice, and enjoy a low-carb, protein-packed snack with just 2g net carbs! [Protein: 6.5 grams | Net Carbs: 2.3 grams]
14. Carnivore Keto Egg Loaf | Olivia Wyles – This keto egg loaf is rich, custardy, and packed with protein from eggs and cottage cheese. Blended smooth with butter and a touch of cinnamon, it bakes up soft and slightly sweet, perfect for slicing and serving warm. Enjoy it plain, with sugar-free syrup, or crisped up into keto French toast! [Protein: 9.5 grams | Net Carbs: 1.5 grams]
15. Breakfast Burrito Bowl | Little Home In The Making – This breakfast burrito bowl is a quick and satisfying way to start the day. Fluffy scrambled eggs are topped with melty cheddar, fresh salsa, and creamy avocado for a simple, protein-packed meal. Ready in minutes, it’s a flavorful, low-carb alternative to the classic breakfast burrito! [Protein: 28 grams | Net Carbs: 6 grams]
16. Flaxseed Muffin in a Mug | Olivia Wyles – This keto flaxseed mug muffin is a quick, protein-packed breakfast with rich cocoa flavor and a fluffy texture. Made with ground flaxseeds, coconut flour, and a touch of vanilla, it comes together in a minute for an easy, low-carb start to the day. Just mix, microwave, and enjoy! [Protein: 11 grams | Net Carbs: 5.1 grams]
17. Protein Waffles | Chocolate Covered Katie – These crispy protein waffles are light, golden, and packed with over 45 grams of protein per batch. Made with protein powder, egg whites, and yogurt, they cook up fluffy on the inside with a crisp edge. Just mix, pour into your waffle maker, and enjoy a high-protein breakfast that keeps you satisfied! [Protein: 7.5 grams | Net Carbs: 4 grams]
18. Sonic Peanut Butter Bacon Shake | Olivia Wyles – This keto bacon peanut butter shake is a bold blend of creamy peanut butter, crispy bacon, and a rich vanilla protein base. Shaken up with heavy cream and topped with homemade whipped cream and more bacon, it’s the perfect mix of sweet and savory. A filling, high-protein treat for breakfast or any time of day! [Protein: 42 grams | Net Carbs: 8.3 grams]
19. Ham Egg & Cheese Roll-Ups | Delish – These ham and egg roll-ups are a simple, low-carb swap for a breakfast burrito. Fluffy scrambled eggs, melted cheddar, spinach, and tomatoes get wrapped in savory ham and broiled until crispy. Easy to make for a crowd and endlessly customizable with your favorite fillings! [Protein: 20 grams | Net Carbs: 2 grams]
20. Frosted Flakes Cereal | Olivia Wyles – These keto frosted flakes bring back the classic crunch without the carbs. Made with vanilla protein powder, sweetener, and vanilla extract, they bake into crisp, golden flakes that are perfect for breakfast or snacking. Just mix, bake, and break into pieces for a nostalgic cereal fix! [Protein: 6.5 grams | Net Carbs: 2 grams]
21. Chocolate Cereal | Olivia Wyles – This keto chocolate cereal is rich, crunchy, and perfect by the spoonful. Made with butter, cocoa powder, and protein powder, it bakes into crisp little bites that stay crunchy in almond or coconut milk. Enjoy it as a quick, low-carb breakfast or snack straight from the bowl! [Protein: 11 grams | Net Carbs: 4 grams]
22. Peanut Butter Cereal | Olivia Wyles – This keto chocolate peanut butter cereal delivers a crunchy, satisfying bite with the perfect balance of rich cocoa and creamy peanut butter. Made with protein powder, butter, and a touch of sweetness, it bakes into crisp pieces that hold up in milk or make a great on-the-go snack. A simple, low-carb way to start the day! [Protein: 19 grams | Net Carbs: 3 grams]
23. Cinnamon Cereal | Olivia Wyles – This keto cinnamon cereal is crunchy, buttery, and full of warm cinnamon flavor. Made with protein powder, sweetener, and a simple dough, it bakes into crisp, golden bites perfect for pairing with almond milk or snacking straight from the tray. A low-carb way to enjoy a classic breakfast favorite! [Protein: 11 grams | Net Carbs: 4.2 grams]
24. 4 Ingredient Breakfast Fat Bombs | Olivia Wyles – These 4-ingredient keto breakfast fat bombs are creamy, savory, and loaded with crispy bacon. Chopped boiled eggs and green onions get mixed with soft cream cheese, then rolled into bite-sized mounds and coated in crunchy bacon. A quick, low-carb snack or breakfast that’s ready in minutes! [Protein: 9 grams | Net Carbs: 2 grams]
25. Keto Chocolate Flaxseed Muffins | Olivia Wyles – These keto chocolate flaxseed muffins are rich, chocolatey, and naturally nut-free. Made with flaxseed meal, cocoa powder, and a touch of espresso, they bake up soft and moist with a deep chocolate flavor. Perfect for a low-carb breakfast or snack that’s both satisfying and gluten-free! [Protein: 7 grams | Net Carbs: 5 grams]
If you enjoyed these recipes, check out these other great breakfast ideas:
- 10 Quick & Easy High Protein Breakfast Ideas That Aren’t All Eggs
- 11 Amazing Quick & Easy 5-Minute Keto Breakfast Ideas
- 50 Carnivore Breakfast Recipes Ideas You Haven’t Tried Yet
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