Need help deciding between a high-protein or a high-carb breakfast? Continue reading to explore the benefits of a high-protein breakfast, find out if it’s the right fit, and discover the best high-protein, low-carb breakfast recipes for hitting your goals.
When it comes to breakfast, you’re either Team High-carb or Team High-protein.
There’s no middle ground, especially if you want maximum health benefits.
After decades of going back and forth, we finally figured it out: we’re Team High-Protein!
However, it’s not a one-size-fits-all answer, so this doesn’t necessarily mean the same for you.
That’s because protein and carbohydrates have different benefits, so the right answer would depend on whichever diet matches your fitness and health goals. (*)
Good news: we’re here to help you discover the right fit.
Here’s the main difference you need to know:
So what does this mean for you?
If you plan to do an intensive workout session in the morning, go for a high-carbohydrate breakfast for optimum performance.
On the other hand, choose a high-protein breakfast because weight loss is your goal.
If you’re on Team High-protein, congratulations!
To welcome you into our club, we decided to share some of the best high-protein, low-carb breakfast recipes to help you get started.
So what are you waiting for? Let’s egg-splore your best options!
Table High-Protein, Low-Carb Breakfasts – Nutritional Value Breakdown
Discover 14 Delicious High-Protein, Low-Carb Breakfasts to Energize Your Morning
When it comes to high-protein breakfast options, eggs are the first to come to mind. But don’t worry; we’ve thrown in a few non-egg choices below.
1. Bacon and Broccoli Egg Burrito: A Perfect Blend of Protein and Fiber
The delicious burrito is getting a protein-packed, low-carb makeover thanks to a simple tweak.
Here’s how you do it: wrap the bacon and broccoli in a fried scrambled egg instead of a tortilla wrap, and you’re done!
What we liked about it:
- One-pan recipe for easier cleanup
- Dietary fiber, vitamins, and minerals from broccoli
- Savory taste, crispy texture, and healthy fats from bacon bits
- High-quality proteins from eggs and cheese
- Ready in less than 20 minutes
Per serving: 259 calories, 18g fats, 15g protein, 3g fiber, and 7g net carbs
Editor’s Tip: Use a pan with an engineered nonstick coating like the one from OXO Good Grips to create perfect egg wraps. (*)
Get Recipe Here: https://www.eatingwell.com/
2. Savory Breakfast Fried Cauliflower Rice: A Tasty, Protein-Rich Start to Your Day
Rice for breakfast? We got you, fam!
This breakfast fried cauliflower rice is our favorite because it’s rich in proteins and fiber and packed with all the delicious breakfast flavors we love.
Why we like this high-protein, low-carb breakfast recipe:
- Savory umami taste from bagel seasoning
- Excellent protein content from eggs and bacon
- Superfood nutrition from the cauliflower and broccoli combo
- Only 10 minutes of hands-on prep time
Per serving: 312 calories, 22g fats, 15g protein, 5g fiber, and 9g net carbs
Editor’s Tip: Use ready-made cauliflower rice and frozen cauliflower florets to reduce prep time. (*)
Get Recipe Here: https://www.paleorunningmomma.com/
3. Innovative ‘Egg in a Hole’: Peppers with Zesty Avocado Salsa
Who says egg dishes are bland? This egg-in-a-hole dish is our go-to recipe to spice up our breakfast (literally and figuratively).
The recipe replaces the bread loaf with sliced peppers for a more creative, nutritious, and low-carb take on the traditional egg in the hole.
Here’s what to love about it:
- Healthy fats and dietary fiber from avocadoes
- A spicy kick and better metabolism from jalapeño pepper
- Mexican flavors from the guacamole toppings
- A zesty touch from the lime juice
Per serving: 285 calories, 20g fats, 15g protein, 6g fiber, and 8g net carbs
Editor’s Tip: Get a vegetable chopper to prep the vegetables quicker and easier. (*)
Get Recipe Here: https://www.eatingwell.com/
4. Baked Denver Omelet: A Classic, Protein-Packed Brunch Option
We love firmer and a bit crispier omelets, so this Denver Omelet recipe definitely fits the bill. The best part is it’s also much easier to make than the classic French Omelet, so even beginner cooks can do it. (*)
What we like about it:
- Delicious breakfast flavors and lots of protein from ham and cheese
- A bit fluffier texture, thanks to the milk
- Fiber, vitamins, and minerals from onion and bell pepper
- A splash of hot sauce to kickstart your metabolism
- Baked in an oven, so it’s a lot easier
Per serving: 251 calories, 14g fats, 22g protein, 1g fiber, and 8g net carbs
Editor’s Tip: Invest in a pre-seasoned cast iron skillet for even cooking. (*)
Get Recipe Here: https://reciperunner.com/
5. Spinach and Feta Lettuce Wraps: Superfood-Packed and Keto-Friendly Breakfast
This breakfast casserole dish has veggies, flavors, and lots of protein. The best part is it’s dairy-free and gluten-free, so you get all the nutrients and delicious taste without the downsides.
Why we like this high-protein, low-carb breakfast recipe:
- Milk, eggs, and sausage deliver vast amounts of protein that will make you feel fuller for longer
- It is packed with vegetables (mushrooms, kale, and red bell pepper), so it’s highly filling
- Ground sausage or chicken delivers a meaty bite and tons of flavor
- It is low in calories, so it’s also the perfect weight-loss casserole
Per serving: 168 calories, 8g fats, 17g protein, 2g fiber, and 5g net carbs
Pro Tip: Skip the sweet potato to reduce the carb content further.
Editor’s Tip: We highly suggest making more than you can eat, transferring the leftovers to an airtight container, and storing them in the freezer. (*) Just thaw and reheat, then you can already have something to eat despite the busy mornings.
Get Recipe Here: https://www.eatingbirdfood.com/
6. Spinach and Feta Lettuce Wraps– Superfood for Breakfast
Who needs tortilla wraps when you have a healthier keto-friendly alternative? This recipe is a high-fiber version of breakfast wraps because it uses lettuce leaves instead.
With the combination of vegetables and cheeses, this dish is the perfect option for getting superfood nutrition and enjoying a fluffy egg texture and a cheesy taste.
Here’s what to love about it:
- More egg whites so you get the protein without the excess fats
- Crisp bite from the lettuce wraps
- Tangy and cheesy combo that will tickle your taste buds
- Greek flavors, healthy fats, and crumbly texture from feta cheese (*)
Per serving: 291 calories, 10g fats, 7g protein, 3g fiber, and 4g net carbs
Editor’s Tip: Add Greek Yogurt to your eggs to make them extra fluffy and increase your protein intake.
Get Recipe Here: https://skinnyms.com/
7. Colorful Keto Breakfast Bowl: A Vibrant, Nutrient-Dense Morning Treat
Featuring bold and vibrant colors, this breakfast bowl will definitely brighten your day.
It’s the perfect choice for getting fiber and proteins that will fill and energize you throughout the day because it’s packed with eggs, sausages, and vegetables.
What we like about it:
- Bright colors make the meal more appetizing
- Good amount of dietary fiber from the greens, so it’s highly filling
- Healthy fats from heavy cream and sausages for stable energy levels
- Minimal cooking and prep needed
Per serving: 254 calories, 17.7g fats, 14.4g protein, 2.3g fiber, and 6g net carbs
Editor’s Tip: Store the ingredients separately in different airtight containers. Just thaw, microwave, then assemble afterwards, and you’re good to go.
To save on cleanup time, use a microwave- and freezer-friendly container like the ones from Rubbermaid. (*)
Get Recipe Here: https://mylifecookbook.com/
8. Innovative Low-Carb Breakfast Burrito Bowls: Delicious Without the Tortilla
No tortilla? No problem! We found the perfect solution with this recipe—dump all the ingredients in a bowl, and you’re good to go.
It’s an easier, quicker, and more low-carb way of eating your favorite burrito.
Why we like this high-protein, low-carb breakfast recipe:
- Bright and fresh flavors from the salsa and avocado cubes
- Highly customizable so that you can experiment with the meats and vegetables you’ll use
- Simple ingredients you already have at home
- Less than 10 minutes of total cooking time (including prep!)
Per serving: 607 calories, 50g fats, 28g protein, 8g fiber, and 6g net carbs
Editor’s Tip: Use Frontera Gourmet Double Roasted Tomato Salsa because it has only 1g net carb and adds a smoky taste. (*)
Get Recipe Here: https://www.littlehomeinthemaking.com/
9. Pumpkin Protein Waffles: A High-Protein, Low-Carb Delight for Waffle Lovers
Waffles are at the bottom of everyone’s list of high-protein, low-carb breakfast recipes, but this is the exception.
Made with protein powder, these waffles will give you much-needed protein intake and a crave-worthy waffle bite.
Here’s what to love about it:
- Pumpkin spice flavor that’s perfect for fall
- Pumpkin’s high fiber and magnesium content (*)
- Slight sweetness without the carbs from erythritol (*)
- Almond flour for a low-carb count
Per serving: 277 calories, 19.67g fats, 17.92g protein, 2.65g fiber, and 4.67g net carbs
Editor’s Tip: Use only veggie-based or whey protein powders like the ones from Ascent. (*) Avoid collagen protein powder as it tends to stick to the waffle maker.
Get Recipe Here: https://alldayidreamaboutfood.com/
10. Skillet Eggs with Mustard Greens: A Spicy and Creamy Morning Delight
This is the most delicious and nutritious skillet eggs that we’ve tried.
Featuring a combination of poached eggs and mustard greens, which is topped off with a lemon Hollandaise sauce, you get a creamy texture and the perfect zesty and spicy taste to jumpstart your day.
What we like about it:
- Added healthy fats and crunchy bite from bacon
- Vitamin K and fiber from mustard greens (*)
- More fats, lots of protein, and tons of flavor from the Hollandaise sauce
- One-skillet recipe for minimal cleanup
Per serving: 280 calories, 23g fats, 12g protein, 4g fiber, and 4g net carbs
Editor’s Tip: Replace the crusty bread with a low-carb bread to make it keto-friendly. (*)
Warning: The eggs aren’t fully cooked, so avoid serving this to pregnant women, children, or the elderly. (*)
Get Recipe Here: https://www.womansday.com/
11. Cottage Cheese Bowl: A Simple, Protein-Packed Breakfast Alternative
Step aside, smoothie bowl. Cottage cheese bowl is here to take your place.
Don’t get us wrong. We love our smoothie bowls, too.
However, this cottage cheese bowl is our best bet whenever we need something low in calories and carbs but also high in proteins and a wide range of vitamins and minerals.
Why we like this high-protein, low-carb breakfast recipe:
- Cottage cheese’s mild flavor and low calorie makes it a great base
- Highly versatile since you can top it off with various vegetables
- Extra protein and fats as well as added crunch from pistachios
Per serving: 221 calories, 8g fats, 25g protein, 4.5g fiber, and 14.5g net carbs
Pro Tip: Replace the cottage cheese with Greek yogurt for a smoother texture.
Editor’s Tip: Choose full-fat cottage cheese as it contains more healthy fats and fewer carbs than reduced or non-fat cottage cheese.
Get Recipe Here: https://www.skinnytaste.com/
12. Deviled Eggs Reinvented: Creative and Tasty Variations for Breakfast
When we want a more creative and unique way to serve eggs, we go for these deviled eggs. What we like the most about this is you can experiment with different toppings and flavorings. In fact, it’s so versatile that you can prepare this recipe in 12 different ways.
Here’s what to love about it:
- Steaming is the easiest and most convenient way to make deviled eggs
- Transforms a simple egg into a fancy breakfast dish
- 12 topping and flavor options available
- Contains less than 1g net carb per serving
Per serving: 4.4g fats, 3.2g protein, 0.1g fiber, and 0.3g net carbs
Editor’s Tip: Get a steamer designed for cooking eggs, like the one from Chefman, so you can make these deviled eggs hassle-free. (*)
Get Recipe Here: https://www.onelovelylife.com/
13. Cloud Eggs with Bacon and Gruyere: A Light, Fluffy, and Flavorful Breakfast Creation Gruyere
When we first saw cloud eggs on Instagram, we swore we would never make it. But that all changed when we realized how simple and delicious it is.
Living up to its name, the eggs are light, fluffy, and cloud-like. Add the smoked bacon and cheese, and it instantly transforms into the most heavenly breakfast we’ve ever tasted.
What we like about it:
- Fluffy meringue-like texture
- Humble and simple ingredients
- Added proteins from cheese and bacon
- Crunchy, meaty bite, healthy fats, and smoky taste from the bacon
- Big batches can be made at a time
Per serving: 145 calories, 0-1g net carb (depending on the toppings)
Editor’s Tip: Cook loose and watery eggs in ramekins to help keep their shape. (*)
Get Recipe Here: https://foodnessgracious.com/
14. Skinny Breakfast Popovers: A Sweet, Low-Carb Indulgence to Start Your Day
The classic popovers are made with refined white flour, so it’s a no-no on keto. Luckily, this keto popover recipe uses coconut flour, a more flavorful and low-carb alternative.
Why we like this high-protein, low-carb breakfast recipe:
- Classic light and fluffy texture
- Freedom to add any toppings you want
- Perfect for both savory and sweet breakfast options
- Gluten-free and low-carb popover version
Per serving: 112 calories, 8g fats, 5g protein, 1g fiber, and 5g net carbs
Editor’s Tip: Mix or top bits of ham and shredded cheeses into the popover to increase protein content.
Get Recipe Here: https://skinnyms.com/