High-protein Low-carb Breakfast Without Eggs – 13 IDEAS

Whoever said breakfast would only be complete with eggs has yet to try these amazing ideas for a high-protein, low-carb breakfast without eggs.

Unpopular belief: You can have breakfast without eggs.

And there are many *totally valid * reasons why anyone would like an eggless breakfast.

Maybe you’ve recently been diagnosed with adult-onset egg allergy? It’s rare, but it happens. (*)

  • Or maybe you just decided to go the vegan or vegetarian route?
  • Or are you trying to manage your blood cholesterol levels?
  • Or it may be a nasty case of palate fatigue. (*)

Whatever your reasons are, there’s one crucial thing that we want you to know:

With the right meals, going eggless for breakfast isn’t just possible– it can even be exciting!

And we have even better news: we’re here to ensure you will never run out of eggless options.

With that said, continue reading to discover our list of all the amazing breakfast without eggs options you can enjoy at work or home.

13 Delicious Egg-Free Breakfasts: High-Protein, Low-Carb Delights

Not all breakfast dishes do and should come with eggs. A case in point is these delicious non-egg breakfast dishes loaded with proteins that you need to jumpstart your day.

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Effortlessly Tasty: Simple Yet High-Protein, Low-Carb Breakfasts

Breakfast doesn’t have to be complicated. These ideas for a high-protein, low-carb breakfast without eggs will prove our point.

1. Savory Cheesy Sausage Skillet: A Flavorful, Egg-Free Morning Kickstart

You don’t need eggs to make a good breakfast skillet; this cheesy sausage skillet recipe is a good example.

You wouldn’t miss out on the delicious breakfast flavors because it contains turkey breakfast sausage links.

The sausages are paired with cremini mushrooms that deliver added fiber and an earthy and herby twist.

As if this combo is not enough, the sausages are topped with Mozzarella cheese for a touch of cheesiness and that crave-worthy ooey, gooey texture.

Per serving: 285 calories, 22g fats, 18g protein, 1g fiber, and 4g net carbs

Editor’s Tip: Use a cast iron skillet with a silicone hot handle holder to prevent unwanted accidents when getting it out of the oven. (*)

Learn more: https://kalynskitchen.com/cheesy-low-carb-no-egg-sausage-mushroom-breakfast/

2. Kimchi Tofu Scramble: A Zesty and Easy Alternative to Scrambled Eggs

Are you missing scrambled eggs’ light and fluffy texture? We’ve found the next best alternative for you—scrambled tofu.

Aside from having the same high protein content, tofu and eggs also share the same fluffy texture. (*)

The recipe has an eggy sauce to give it that perfect egg-like texture. The sauce is made of thick and flavorful condiments and nutritional yeast, giving it a granular texture and enriching it with B vitamins and fiber.

Not only that, but the dish also contains a surprising ingredient: kimchi. This Korean superfood is bursting with spicy, sour, and tangy flavors and healthy fermented goodness to the meal. (*)

The best part? This flavor-packed, protein-rich breakfast will be ready in just under 15 minutes.

Per serving: 300 calories, 18g fats, 26.2g protein, 2.6g fiber, and 10.3g net carbs

Editor’s Tip: Replace the soy sauce with Bragg Liquid Aminos, which contains 0g net carbs, to lower the carb count. (*)

Learn more:  https://www.okonomikitchen.com/kimchi-tofu-scramble/

3. Keto-Friendly Cereal: A Convenient, Make-Ahead Breakfast

Warning: The recipe includes an egg white, which you can easily skip. 

Here’s a simple classic breakfast recipe that you can make in bulk and in advance, so it’s perfect for those busy mornings we don’t like to have.

The low-carb cereal alternative is packed with different superfoods (chia and flaxseed), nuts and seeds. All ingredients contain fiber, protein, fats, and trace minerals your body needs in the morning.

The best part is the “cereals” are seasoned with vanilla and cinnamon, giving them a sweet and creamy flavor with a hint of spiciness.

Per serving: 1052 calories, 99g fats, 24g protein, 20g fiber, and 12g net carbs.

Editor’s Tip: Store the cereal in airtight containers at room temperature to keep them nice and crunchy. (*)

Learn more: https://www.delish.com/cooking/recipe-ideas/a25238263/keto-cereal-recipe/

4. Soothing Chicken Cauliflower Rice Congee: Your Post-Workout Recovery Meal

We can’t recall how many times this recovery soup has saved from cold or post-drinking mornings. That’s because it has all the comforting and nutritious ingredients that leave us feeling warm and satisfied.

It uses cauliflower rice instead of glutinous rice, so it’s as filling as congee but without the carbs.

It also has protein-rich ingredients like chicken stock and chicken meat, which increases the dish’s satiety power.

Per serving: 312.67 calories, 85.52 fats, 17.59g protein, 2.33g fiber, and 8.62g net carbs

Editor’s Tip: Top it off with crispy tofu cubes or strips to boost its protein content further.

Learn more: https://www.ruled.me/cauliflower-rice-congee/

Versatile and Nutritious: Our Top Picks for Egg-Free Breakfast Bowls

For many good reasons, breakfast bowls are always at the top of our list of low-carb, high-protein breakfasts without eggs. Most of all, the bowls are packed with different textures, making our mornings much more enjoyable.

5. Nutrient-Packed Breakfast Smoothie Bowl: A Wholesome Start to Your Day

You may wonder: why put a smoothie in a bowl when you can just drink it?

We like serving smoothies in a bowl because doing so gives us the freedom to experiment with different toppings. The best part is that toppings are the perfect way to boost the smoothie’s nutritional bowl further (i.e., fruits, seeds, nuts, etc.).

Oh, and of course, the smoothie is already a nutritional powerhouse. Just imagine you have spinach for added fiber, coconut oil, heavy cream, and almond milk for healthy fats.

As if that’s not too much, it even has protein powder for good measure.

Per serving: 570 calories, 35g fats, 35g protein, and 4g net carbs

Editor’s Tip: Make sure to use a low-carb protein powder like the one from LevelUp Keto protein powder, which has zero carbs. (*)

Learn more: https://www.tasteaholics.com/recipes/lunch-recipes/5-minute-low-carb-smoothie-bowl/

6. Cottage Cheese Power Bowl: A Quick and Nutritious Morning Fix

Try this cottage cheese breakfast bowl if you want a more versatile power bowl than a smoothie bowl.

This delicious meal has cream cheese, one of the highest-protein cheeses. (*) With this,  you can get your fill of protein first thing in the morning. 

On top of that (literally), you’ll enjoy various textures, from the crunchy walnuts, crisp chia seeds, and the fleshy mixed berries.

And, of course, there’s the flaxseed oil drizzle that’s jam-packed with heart-healthy omega 3s. (*)(*)

Per serving: 311 calories

Editor’s Tip: You can quickly transform this into a delectable savory bowl by topping it with tomatoes, nuts, and bacon bits.

Learn more: https://www.theworktop.com/breakfast-brunch-recipes/cottage-cheese-breakfast-bowl/

7. Refreshing Low-Carb Taco Bowls: A Hearty Way to Start Your Morning

Nothing can get more energizing and satisfying than having a bowl loaded with good proteins and rich flavors for breakfast, and this low-carb taco bowl definitely fits the bill.

Packed with a ton of cheeses, ground meat, and avocado slices, the meal is filled with complete protein sources that will get you through the day in the most delicious way possible.

It even has cauliflower rice that will fill you up and keep you full for longer.

Let’s also not forget about the nutritious toppings and perfect blend of seasonings that make the meal more exciting and definitely a lot more flavorful.

Per serving: 360 calories, 28g fats, 21g protein, 2g fiber, and 3g net carbs

Learn more: https://www.saltandlavender.com/low-carb-taco-bowls/

On-The-Go Breakfasts: Quick, Healthy, and Satisfying Choices

Hey, busy bees, these are for you!

Of course, we had to include excellent breakfast ideas you can grab and go– just the saving grace you need for those hectic mornings.

8. Almond Flour Breakfast Grits: A Hearty, Low-Carb Morning Feast

You can enjoy these delicious grits even on a low-carb diet, thanks to almond flour. But this simple tweak is not the only one you’ll love from this recipe. The key to transforming a simple grit into a must-try low-carb, high-protein breakfast with no eggs is its toppings.

The low-carb grits are topped with the perfect meaty and earthy combination of protein-rich sausages and high-fiber baby button mushrooms.

Oh, and it also has olive oil drizzle for more healthy fats and a tastier touch.

Per serving: 421 calories, 33g fats, 25g protein, 7g fiber, and 8g net carbs

Editor’s Tip: Transfer this into mason jars (preferably with a handle and cover) so you can bring this savory meal anywhere you go. (*)

Learn more: https://iheartumami.com/whole30-breakfast-grits/

9. Pulled Pork Stuffed Avocado Boats: A Protein-Rich, Flavorful Treat

Avocado boats? More like protein boats!

The boat is packed with proteins, but the toppings make it even better. It has leftover pulled pork topped with BBQ sauce, which gives it a meaty bite and a tangy and smoky taste.

The cherry on top of this delicious breakfast is the ranch dressing, which delivers a refreshing twist and a dose of healthy fats.

Per serving: 423 calories, 34g fats, 23.5g protein, 5g fiber, and 4g net carbs

Editor’s Tip: Use an avocado tool to split, pit, and slice avocadoes in the easiest way possible. (*)

Learn more: https://www.lowcarbmaven.com/stuffed-avocado/

10.  Sushi-Style Smoked Salmon Roll-Ups: A Low-Carb Seafood Delight

If you find pulled pork too heavy for breakfast, we have a light and refreshing option—salmon roll-ups.

These are high-fat, protein-rich, and-carb versions of sushi. This recipe skips the high-carb rice and uses salmon as the wrapper. The result? A fishier taste in every bite!

Not only that, but it also comes with avocado slices and cream cheese. This amazing duo delivers extra proteins along with a creamy and refreshing taste that perfectly cuts through the fish’s richness.

Per serving: 445 calories, 35.8g fats, 30.8g protein, 3.7g net carbs

Editor’s Tip: Invest in a sushi-making kit to make rolling a breeze. (*)

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Learn more: https://ketodietapp.com/Blog/lchf/keto-sushi-smoked-salmon-roll-ups

11. Cheesy Chicken Quesadilla: A Protein-Packed, Low-Carb IndulgenceChicken Cheese Quesadilla

This is the cheesiest quesadilla you’ll ever have, and we’re not exaggerating! That’s because this dish is cheese in and cheese out, and we mean that literally!

It has a cheese crust on the outside, and an incredibly cheesy filling on the inside—precisely what we call protein on protein.

Between all the cheesiness, you’ll also get a few bites of tender chicken flakes, tangy tomatoes, and pungent and earthy bell pepper. How perfect is that?

Per serving: 599 calories, 40.5g fats, 52.7g protein, 0.7g fiber, and 5.4g net carbs

Learn more: https://www.officiallyglutenfree.com/keto-chicken-quesadilla/

Sweet Beginnings: Indulgent Yet Healthy Smoothies and Treats

Desserts are not just a sweet ending to your meal. They can also be the best way to begin your day. Here are your best options if you want to start your day on a sweet note: 

12. Protein-Enriched Chia Pudding: A Fiber-Rich, Energizing Breakfast

Here’s a breakfast recipe perfect for the busiest bees out there. Why? It’s an overnight recipe that you can make ahead of time.

But wait, there’s more: it’s also a dump-style recipe, meaning you just need to pour all the ingredients into a jar—no cooking required!

Despite the recipe’s simplicity, it’s packed with nutritious yet delicious ingredients. It has fruits, nut butter, yogurt, protein powder, and chia seeds—the works. 

Per serving: 243 calories, 14g fats, 19g protein, 6g fiber, and 7g net carbs

Editor’s Tip: Go for pea protein powder containing all 9 essential amino acids. (*)

Learn more: https://www.eatingbirdfood.com/protein-chia-pudding/

13. Vegan Tofu French Toast: A Creative, Low-Carb Morning Twist

We told you we’ve become so creative with our protein sources, right? That’s why we got to the point that we turned a simple tofu into the most tofu-riffic dessert/ breakfast—French toast.

Like bread, the tofu slices soak up the syrupy goodness, filling your every bite with much-needed sweetness.

It also has cinnamon to achieve French Toast’s complete flavor profile.

As if that’s not enough, the tofu is covered with almond flour, which gives it a bread-like crispy texture.

Per serving: 428 calories, 31g fats, 20g protein, 7g fiber, and 13g net carbs

Editor’s Tip: Swap the brown sugar with a keto sweetener to keep the carb count as low as possible. (*)

Learn more:  https://www.abbeyskitchen.com/vegan-tofu-french-toast-low-carb-gluten-free/

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