Here’s everything you need to whip up healthy, protein-packed, low-carb breakfasts: the ingredients to use, recipes to try, and inspiration to help you plan and prep your meals.
Starting your day with a healthy breakfast is key to maintaining steady energy levels, staying focused, and avoiding those pesky cravings. When you're following a specific diet, like a low-carb diet for weight loss, it becomes even more crucial to choose nutritious foods and plan your meals wisely.
Opting for a low-carb diet can have its perks, as long as you don’t cut carbs too drastically and ensure you’re getting enough other essential nutrients, like protein. These protein-packed, low-carb breakfasts will set you up for success, helping you lose weight while staying in top form.
Are Carbs Really That Bad for You?
The short answer is no. Complex carbs, like whole grains, legumes, fruits, and vegetables, are chock-full of essential nutrients and provide the majority of the fiber you need. Fiber is fantastic for weight loss because it helps you feel full and satisfied after meals, which is crucial for avoiding those mid-morning snack attacks.
At Fit&Well, we recommend getting about 40% of your calories from carbs when you’re on a low-carb diet—that’s at least 120 grams of carbs per day. This approach is healthier and more realistic than ultra-restrictive diets like keto or Whole30.
Why Are Proteins So Important?
Getting enough protein at breakfast and throughout the day can make all the difference in your weight loss success. Protein digests slowly, helping you feel fuller for longer. By including protein-rich foods in every meal, you’re less likely to experience intense hunger, which is especially important when you're eating fewer calories to lose weight. Aim for at least 50 grams of protein per day.
The high-protein, low-carb breakfast ideas we’re sharing below show you all the delicious meals you can make when you’re following a low-carb diet for weight loss. Whether you’re looking for inspiration to get started or need tips on taking these breakfasts to go, you’ll have no excuse not to eat a nutritious breakfast.
High-Protein, Low-Carb Breakfast Foods
What can you eat when you’re on a high-protein, low-carb diet? The answer: loads of healthy, delicious foods! This list of high-protein, low-carb foods gives you the best ingredients to create a healthy, satisfying breakfast, including vegetarian and vegan options, so you’re not just limited to eggs and meat.
Here are some examples:
- Eggs
- Cottage cheese
- Tofu
- Bacon
- Ground chicken, turkey, or beef
- Peanut butter and other nut butters
- Smoked salmon or trout
- Greek yogurt
- Ricotta cheese
- Mozzarella cheese
- Seitan
- Edamame
- Nuts and seeds
High-Protein, Low-Carb Breakfast Recipes with Eggs
Eggs are the easiest option for a high-protein, low-carb breakfast. Here are our top egg-based breakfast recipes, which go way beyond just scrambled eggs. Some recipes might need a little extra to make a balanced meal, like adding an additional serving of protein or more carbs in the form of fruits or whole grains.
- Egg, Bacon, and Broccoli Burrito: A burrito makeover where eggs form the tortilla to wrap around the veggies and bacon, offering 15g of protein to keep you full all morning.
- Parmesan and Tomato Mini Quiches: These individual quiches use ham slices to create a cup that holds the eggs, parmesan, and tomatoes. Perfect for a quick and balanced breakfast.
- Bell Pepper Egg Nests with Avocado Salsa: Bell pepper rings replace bread in this nutritious take on egg nests. It’s all topped with a vibrant avocado salsa for a high-protein, low-carb breakfast.
High-Protein, Low-Carb Breakfast Recipes Without Eggs
If you’re looking for high-protein, low-carb breakfast options without eggs, here are a few simple ideas for you.
- Cottage Cheese Bowls: Cottage cheese is a high-protein, low-carb breakfast idea that can be enjoyed in many ways, sweet or savory.
- Greek Yogurt with Strawberries: A simple and satisfying meal with protein-rich Greek yogurt and sweet strawberries.
- Scrambled Tofu: A great meat substitute, seasoned with garlic powder, paprika, and tamari for a vegan, high-protein breakfast bowl.
Conclusion
Starting your day with a balanced and nutritious breakfast is essential, especially when you’re following a low-carb diet for weight loss. These high-protein, low-carb breakfasts will set you up for success and keep you full and satisfied all day long.
