Here you’ll find easy low carb breakfast recipes on the go. These recipes are easy, quick and perfect for anyone, not just for those who follow a low-carb diet.
Low Carb Breakfast Recipes
As a Registered Dietitian, I often get asked whether or not breakfast is necessary, and I will say that it depends. If you are someone who skips breakfast only to overeat later in the day, then my suggestion is to start making time for breakfast. If you do not enjoy eating first thing in the morning, then it is okay to eat later. This decision is truly dependent on the individual. Personally, I believe that breakfast is the most important meal of the day and is especially important to get it in on busy mornings.
Another question I get asked in leu of a low carb diet is whether or not the keto diet is a “good diet” for weight loss and health. Basically, the ketogenic diet is a super high in fat (65-75% of your diet is fat), a super low carbohydrate (<5% of your diet) and moderate in protein (15-20% of your diet). This is not the most balanced diet, that’s for sure. I’m a big believer that everything – especially carbs – can be enjoyed in moderation. The best diet is whatever way of eating YOU find most pleasurable AND sustainable that also meets your body’s unique needs.Here is a blog postI wrote explaining how to build your meals for sustainable weight loss.
Having said that, I can definitely understand wanting some low-carb breakfast ideas on hand that are easy grab and go. But first, let’s quickly talk about some benefits of a high protein low-carb option for breakfast.
The Benefits of Eating a High-Protein Breakfast
Eating a high protein breakfast can make a huge difference in your weight loss journey. Protein digests slowly, which keeps you feeling fuller for longer. By including protein-rich foods in your snacks and meals, you’re able to balance blood sugar levels helping you feel satisfied which is important when eating fewer calories to lose weight.
Are Carbs Bad for You?
I know carbs get a bad rep, but the answer is no! In fact, complex carbohydrates, such as whole grains, legumes, fruits and vegetables, are full ofessential nutrientsand provide the majority of fiber in your diet. Fiber is great for weight lossbecause it helps keep you feeling full and satisfied after meals, it is important for gut health, hormone balance and so much more. In fact, long-term success on a low carb diet can be challenging especially for women.
If you prefer to follow a low-carb diet, I recommend getting about 40 percent of your calories from carbs, or at least 120 grams of carbs total per day. This is a healthier and more sustainable approach to low-carb eating than what other more restrictive diets suggest, like the Keto diet or Whole 30.
The best high-protein breakfast foods
- Eggs
- Greek Yogurt
- Cottage Cheese
- Smoked Salmon
- Tofu
- Black Beans
- Protein Powder
- Ricotta cheese
- Mozzarella cheese
- Seitan
- Edamame
- Nuts & seeds
Great ways to get your busy morning to go as planned:
- Prep your breakfast the night before. These low carb recipes will help to make your busy morning more efficient.
- Make sure your fridge is packed with breakfast staples, like eggs, Greek yogurt, nuts and seeds.
- Keep frozen fruit and vegetables ready to go in the freezer.
17 Low Carb Breakfast Recipes on the Go:
Low-Carb Green Smoothie Bowl Recipe With Spinach
This Green Smoothie Bowl takes only two minutes to make. Just blend the ingredients and top with some shredded coconut and fresh fruit. To make the smoothie process quicker, prep the blender, and have all of your ingredients ready to go in one container. Recipe here.
Nutrition: 319 calories , 15 g carbs , 10 g protein, 10 g fiber
Low Carb Keto Blueberry Muffins with Almond Flour
These low carb blueberry muffins are the perfect addition to your low-carb breakfast recipes list. Made with simple ingredients, only 3 g net carbs, are great for meal prep and baking a big batch ahead of time. I like to add a little cream cheese on top for a more indulgent breakfast. Recipe here.
15-Minute Low-Carb Blueberry Chia Pudding
Chia seed pudding has completely taken over the internet! If you do not know what it is, it is simply soaked chia seeds with any toppings and add-in’s. This chia seed pudding recipe is best prepared the night before as chia seeds need time to soak and expand, which is important for improved digestion of the seed. Simply add all the ingredients in a mason jar the night before and enjoy once the seeds have swollen. I like to add peanut butter, or almond butter, and seeds like hemp seeds, for added healthy fats and nutrients. Recipe here.
Nutrition: 410 calories , 22 g carbs , 7 g protein, 13 g fiber
Smoked Salmon, Goat Cheese, and Chive Omelet
This low carb recipe might sound like it takes time to make, but it actually just takes 5 minutes. Add the ingredients into a pan and whisk away for a high-protein low carb breakfast! If you want to, you can add smoked salmon and cheese omelet on keto bread and it would still be low carb and possibly more filling. Recipe here.
Avocado with everything bagel seasoning
If you are super crammed in the morning, an avocado is a delicious way to grab breakfast on the go. Just one-half of an avocado contains 14 grams of good fat! Just add Everything Bagel Seasoning and lemon zest to the avocado and breakfast is served! Recipe here.
High Fiber Smoothie Recipes for Weight Loss
This high fiber smoothie is tasty, filling, delicious and dietitian-approved. This smoothie doubles up as a complete morning meal since it’s packed with healthy fats like chia seeds, fresh fruits like berries and bananas, and protein like Greek yogurt. This smoothie is a great way to stay on track of your weight loss goals. It has zero grams of added sugar and is still naturally sweet and a great way to start your day! Recipe here.
Nutrition: 457 calories , 60 g carbs , 18 g protein, 22 g fiber
Healthy Overnight Oats Recipe for Weight Loss (Easy)
If you’re looking for a quick breakfast recipe that is going to make weight loss a little less overwhelming, you’re going to love this healthy overnight oats recipe. This is an easy, healthy and balanced creamy overnight oats combination made with yogurt, a perfect make-ahead breakfast. Recipe here.
Nutrition: 355 calories , 38 g carbs , 15 g protein, 9 g fiber
Easy Breakfast Casserole
With this hearty breakfast casserole you’ll not only satisfy your cravings, but also get in some extra vegetables. It’s simple to make, with scrambled eggs as the base, and only needs 6 ingredients. Make this casserole the night before and enjoy it in the morning. You can even pour the mixture into a muffin tin for a more portion controlled option.
Nutrition: 281 calories , 1 g carbs , 17 g protein, 0.1 g fiber
Smoked Salmon Sandwich
Salmon and other fish are amazing sources of DHA and EPA that have been shown to help prevent cardiovascular disease. This recipe is as simple as it sounds. It includes whipped cream, onion, greens, tomatoes and smoked salmon. It is customizable to your liking and you can add what ever vegetables you like. Recipe here.
Nutrition: 280 calories, 10 g fat
Low Carb Coconut Macadamia Bars
These bars are easy to make and only require 5 ingredients. These bars are a great low carb on-the-go breakfast idea. You can enjoy them frozen or thawed. Recipe here.
Nutrition: 327 calories , 7 g carbs , 5 g protein, 4 g fiber
Cheesy Egg Stuffed Bell Peppers
These stuffed peppers are the best to make the day before and warm up in the morning! They make a great low carb breakfast and are as tasty as they sound. Recipe here.
Nutrition: 166 calories, 5.5 g carbs,12.1 g protein ,1.4 g fiber
Cottage Cheese Bowls
Cottage Cheese is a great breakfast idea that is high in protein and low in carbs. You can add toppings making it either sweet or savory. A serving is half a cup of cottage cheese and if you do not like the texture of cottage cheese (I get it!) you can blend it in a blender.
Try this combo:
Cottage Cheese with Blueberries & Walnuts:
- 1/2 cup cottage cheese
- 1/2 cup blueberries
- 1 Tablespoon chopped walnuts or any other nuts and seeds you have on hand.
Avocado Breakfast Pudding
I am so proud of the avocado for coming such a long way in this world LOL! This recipe is one of my favorites. You can make this pudding the night before, store in the fridge and just grab it in the morning. Feel free to add nuts or seeds for toppings instead of granola to keep it low-carb and use almond milk or coconut milk for a lower carb option. Recipe here.
Nutrition: 138.5 calories ,12.6 g carbs , 2.7 g protein, 3.8 g fiber
Breakfast Deviled Eggs
This is a super low-carb meal that is easy to make and is a great option if you prefer a savory breakfast. Make sure to make more than one serving if you want to have this throughout the week. This recipe is made with a few ingredients that can be found in most homes and you can easily sprinkle some shredded cheddar cheese for more deliciousness. Recipe here.
Nutrition: 46.1 calories, 1.65 g carbs, 2.48 g protein, 0 g fiber
Low Carb Breakfast Berry Parfaits
This breakfast is perfect for those who have a sweet tooth! This parfait is made with low carb nut granola, raspberries and blueberry sauce. You can prepare this the night before in a mason jar and just pop out of the fridge in the morning and enjoy! Recipe here.
Egg Muffins
These Egg Muffins, sometimes called egg cups, are simple to make and customizable to your liking. They are baked in muffin tins and are the best breakfast recipe for busy rushed mornings! This recipe is made with eggs and vegetables. Doesn’t get easier than that! Recipe here.
Nutrition: calories: 70 calories, 3 g carbs, 8 g protein, 1 g fiber
The Bottom Line
The good news is that there are many healthy low-carb recipes that are balanced and nutritious. A breakfast lower in carbs and higher in protein has been shown to have health benefits, especially if you are looking to lose weight. A high-protein low carb breakfast helps keep you feeling full for longer which could prevent you from overeating throughout the day. My biggest tip is to create weekly shopping lists to help make healthy meal prepping easier and quicker to keep you on track of your goals.
I will also suggest to take some time to prepare breakfast the night before if your mornings are busy like mine. As a mom, our mornings are chaotic and can be hard to find time to prioritize my nutrition. However, what I have found works for me is I will take time to prepare it the night before as part of my evening routine!
As always, please feel free to send me a message on Instagram if you have any questions or comments 🙂 I love hearing from you.
Frequently Asked Questions About Low Carb Breakfast Recipes
What food has high protein and no carbs?
Protein foods include meat, eggs, fish and shellfish, poultry, some dairy like cheese and Greek yogurt, seeds, soy and edamame.
What breakfast food is low in carbs?
The most common low carb breakfast food are eggs and meat. And if you want breakfast without eggs, I recommend using cottage cheese or Greek yogurt as a high-protein source.
Can you have oatmeal on a low-carb diet?
Yes. Oatmeal can be a part of a low-carb diet especially when adding protein and healthy fats to the oatmeal. Because oatmeal is high in fiber, not all of the carbohydrate content gets absorbed by the body. This means that even though oatmeal is a carbohydrate food, it has a lower glycemic index.
Is low-carb a good way to lose weight?
This is very dependent on the individual, however, I’m a big believer that everything – especially carbs – can be enjoyed in moderation. The best diet is whatever way of eating YOU find most pleasurable AND sustainable that also meets your body’s unique needs.A balanced diet allows for room to enjoy your favorite foods which is a more sustainable way to keep the weight off in the long run. Finding a balanced approach will also help you lose weight in a healthy way.
You might also like:
- 15 Healthy Snacks For Moms On The Go
- Meal Prep Ideas for Weight Loss (Healthy Recipes)
- 20 Best Healthy Snacks to Buy at Costco
- Healthy Morning Routine For Weight Loss
- Healthy Overnight Oats Recipe for Weight Loss (Easy)
Low Carb Smoothie Recipe for Weight Loss
This high fiber smoothie is tasty, filling, and delicious. This easy recipe is packed with healthy fats like chia seeds, lower carb fresh fruits like berries, and protein like Greek yogurt.
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Total Time 1 minute min
Course Breakfast, smoothie
Cuisine American
Servings 1
Calories 398 kcal
Equipment
High-speed blender
Ingredients
- 1 cup unsweetened almond milk
- 1 zucchini frozen
- 1 cup blackberries frozen or fresh
- 1 tablespoon chia seeds
- 1 mini cucumber
- 1/2 lemon squeezed
- 1 handful spinach
- 1/2 avocado
- 1/2 cup Greek yogurt plain
Instructions
Place all the ingredients together in a high-speed blender.
Blend for 1-2 minutes until all the ingredients are combined and smooth.
Taste the smoothie. If the mixture is too thin add ice and more milk if the mixture is too thick. Feel free to add a sweetener of choice if it’s not sweet enough.
Pour smoothie into a cup and enjoy immediately. You may store the smoothie in the fridge for up to 24 hours.
Notes
To make smoothie thicker:Add ice, or frozen raspberries instead of fresh ones.
To make smoothie thinner:Add small amounts of water, or milk.
To sweeten smoothie:Add a banana instead of a zucchini. Please note that this will increase the carbohydrate content.
Feel free to substitute a scoop of protein powder instead of the Greek yogurt.
Nutrition
Calories: 398kcalCarbohydrates: 43gProtein: 20gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gTrans Fat: 0.03gCholesterol: 5mgSodium: 87mgPotassium: 1665mgFiber: 23gSugar: 17gVitamin A: 3683IUVitamin C: 113mgCalcium: 316mgIron: 4mg
Keyword low carb, smoothie recipe
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