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Low Carb Low Fat Breakfast Ideas

Why Is Protein Important At Breakfast

Low Carb Breakfast Recipes | Gluten Free + Keto

Consuming protein at breakfast has a plethora of benefits, including supporting satiety, energy and a balanced mood. Studies also show that including protein at breakfast can aid weight loss or maintaining a healthy weight by helping you to feel satisfied for longer. All of our chosen recipes provide at least 20% of their calories as protein.

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Low Carb Breakfast On The Go

Heres a collection of ideas for a low carb breakfast on the go! Includes recipes, products, and drive-thru tips!

This post may contain affiliate links.

Whether youre doing the school run, dashing for a meeting, or just plain running out of time, its great to be able to have a grab-and-go breakfast. Because if you dont, the chances increase of you having to settle for a high carb option instead, or being so hungry by lunchtime you are desperate for stodgy carbs.

For me, an on the go breakfast is something portable, relatively mess-free, and doesnt need cutlery. Ive split things up into three main sections items that you can buy which is perfect for busy weeks. Next are breakfast recipes to make in advance, then either reheat or enjoy cold. These recipes obviously require a little more planning, but then, thats often the way when you follow a low carb diet! And finally, a quick section on what to order at the drive-thru!

Low Carb Breakfast Ideas Besides Eggs

Eggs are a go to low carb breakfast for most people but there are plenty of people that dont like them . Or maybe you are just sick of eggs for breakfast. Below are a few of my favorite low carb breakfast ideas besides eggs. Some of the breakfast recipes are sweet and some are savory. Lets check them out.

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Blueberry Pie Overnight Oats

One bowl full of this blueberry pie overnight oats recipe and youll be ready for the entire morning.

The recipe calls for low fat vanilla yogurt but you can use any flavor and it will be fine so long as its packed with protein.

The blueberries are sweet enough on their own, so all you have to do is add in some oats and its done! You could even use steel cut oats to really kick up the fiber content of this oatmeal recipe.

Theres some peanut butter though so youll get a protein-packed dish to start your morning.

Its best served cold so make a batch for the rest of the week and stick it in the fridge. Youll have a healthy breakfast waiting for you when you wake up.

These peanut butter energy bites are best to make in large batches.

Not only will you eat a ton, but it will be perfect to eat on the go.

You can have them for breakfast, but you can also eat them as a mid-day snack to hold you over till your next meal.

This is one of those high protein breakfast foods that are savory and gives you a satisfying feeling after eating.

Even though its actually pretty light and refreshing because of the tomatoes and feta cheese.

Its a great dish to have if youre looking to avoid the sweet breakfast dishes and have one that satisfies your taste buds.

This wont be the best dish to save in the fridge, so try and only make small enough portions to fill you up but without any waste.

Dalgona Chia Seed Pudding

OMG! Low

Lets move on to some vegan keto breakfast ideas! This chia seed pudding is topped with the popular Dalgona coffee, which is a South Korean sweet and fluffy coffee. To make this keto-friendly, the Dalgona topping is made with instant coffee and the sugar substitute erythritol. Blend with some water for 3-4 minutes, then top your simple chia pudding and enjoy!

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How Does High Protein Help Our Body

Protein is also a macronutrient similar to carbohydrates that give us calories with its intake, but, has different functions inside the body. Protein intake in the body digests slowly and this slow digestion keeps you full without increasing the appetite.

Carbs are of two types in terms of simple carbs and complex carbs. Simple carbs break down easily and are stored as fats. They can lead to weight gain if those fats are not burnt.

Therefore, it is important to have healthy carbs and they are complex carbs which do not break down easily such as whole-grain foods etc They have fewer carbs and make a good option when choosing to make meals.

Therefore, eating a diet with good protein and fewer carbs is one of the healthy options for a good start.

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Black Bean And Vegetable Burritos

If you prefer a savory dish in the morning and want to have a flavor-packed meal, try this black bean and vegetable burrito.

It has all the classic Mexican flavors that you get from a breakfast burrito and its just as good when its cold for lunch or dinner.

The best part is, not only is it packed with flavor, but its also pretty good for you.

You can always add some meat to your burrito to give it even more protein.

Stick with a Mexican chorizo sausage to get even more flavor for your taste buds.

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Low Carb Protein Muffins


  • 3/4 cup of coconut milk
  • 1/4 cup of chia seeds
  • 1/2 tablespoon of sugar-free maple syrup
  • 1/2 teaspoon of vanilla extract


  • Add the ingredients to a medium bowl and whisk to combine.
  • Cover and refrigerate the mixture overnight, or at least 68 hours.
  • Portion and serve as is, or top it with your choice of ingredients, such as fresh fruit, nuts, or seeds.
  • Can Young Children Eat A High Protein Breakfast

    5 Non Egg, Low Carb Breakfasts (What to Eat besides Eggs)

    For toddlers and children, you wont want to go this high with protein.

    However, a source of protein incorporated into breakfast is a good idea.

    Kids and toddlers need around the same amount of protein per pound as teens.

    For example, a 30# toddler would need about 15 grams of protein per day at a minimum.

    Although younger children dont benefit from as much protein at breakfast as teens do, I still take the same approach to planning this meal.

    Select the protein food first, then round out with other food groups.

    One important thing to remember when including protein in a younger childs breakfast or any other meal: They require less protein overall due to their smaller body size, so dont go overboard.

    When you overshoot protein in a young child, you may increase the risk of dehydration and this can hurt the developing organs.

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    Broccoli And Bacon Crustless Quiche


    • 1 cup of broccoli, chopped
    • 4 slices of bacon, chopped
    • 3/4 cup of shredded cheddar cheese
    • 2 tablespoons of olive oil
    • salt and pepper to taste


  • Preheat the oven to 350°F .
  • Cook the bacon in a pan over medium heat for 510 minutes, or until crispy. Set it aside on a towel-lined plate.
  • Add the olive oil to the pan and sauté the chopped broccoli for 34 minutes. Distribute the broccoli and bacon evenly at the bottom of a greased 9-inch pie dish.
  • In a small bowl, whisk the eggs, milk, salt, and pepper. Pour the egg mixture over the pie dish and top it with cheese.
  • Bake for 3035 minutes until the eggs have set. Cool before cutting and serving.
  • Keto Hard Boiled Egg Breakfast Bites

    If someone served me these quirky breakfast bites, Id laugh and then clear my plate.

    Theyre a work of genius. Simply hard boil some eggs, slice them in two, and stuff bacon and cheese in the middle.

    If these tiny, adorable, breakfast sandwiches dont put you in a good mood, nothing will.

    If youre doing keto, you know that some fat is good.

    Healthy fats are a readily available source of energy.

    Theyll keep you full until lunch and ensure you dont reach for a mid-morning snack.

    The fat here comes from cheese, eggs, and bacon, which are the cornerstones of an amazing breakfast.

    Cooked egg is blended with cream cheese and rolled into balls. The bites are then rolled in crispy bacon bits and chilled.

    Theyre crispy on the outside, soft and creamy inside. Fat never tasted so good!

    Who doesnt love scrambled eggs? Theyre really easy, cook quickly, and taste amazing.

    Combine them with salty, crunchy bacon and creamy avocado to make this hearty, mouth-watering, breakfast plate.

    Scoop out avocado seeds and youre left with a little pocket that is just begging to be filled by yummy ingredients.

    Here, egg is baked right into an avocado and sprinkled with cheese.

    It only takes 7 minutes, but itll give you that happy belly feeling all day long.

    Heart-healthy avocado is a great way to start the day.

    The fruit is loaded with potassium, folate, and vitamin K.

    Its also high in creamy, yummy, fats. Eat one for breakfast and youll be fueled until lunch.

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    What Kind Of Fruit Is Best To Use

    In theory, all fruit is good for you but the idea here is low carb! With that, you want fruits high in fiber and antioxidants. Not only will they break down better, it sticks to the ideal of being low carb.

    Ideal fruits include:

    Most of these cheeses can be found right in your local grocers deli section.

    Keto Chaffle Breakfast Sandwich


    Chaffle is a keto twist on waffles.

    Youll mix egg and shredded cheese together and pour the batter into a waffle maker to make crispy sheets of yum.

    Then its up to you! Pile those chaffles with sausage and bacon.

    Load them up with scrambled eggs and avocado. This is a delicious DIY low-carb breakfast sandwich.

    Keto doesnt mean giving up your favorite breakfast foods.

    Porridge-lovers can still get their fix with this inventive recipe that swaps out oats for healthy seeds.

    One comforting bowl is just 4g of carbs, but a whole load of satisfying taste.

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    Tasty Ideas For A Low

    Dont start your day with a blood-sugar spike and energy-draining crash. Try these deliciousand glucose-friendlybreakfast options instead.

    Photo credit: @drcaseyskitchen

    The first meal of the day can also be the most treacherous to our metabolic health. Were often rushed, getting to work or squeezing in exercise, and so many of our go-to optionsbagels, cereal, even healthy options like oatmeal or smoothiescan be blood sugar bombs, packed with hidden carbohydrates. We want to avoid blood glucose spikes anytime, but research shows keeping glycemic levels low early can spur higher energy levels throughout the day.

    We want to avoid blood glucose spikes anytime, but research shows keeping glycemic levels low early can spur higher energy levels throughout the day.

    Weve rounded up a few breakfast swap ideas, as well as some simple guidelines to keep in mind as you find the a.m. options that will start your day right.

    Crunchy Breakfast Salad With Eggs

    Smoothies arent the only way to eat your greens for breakfast. A delicious morning salad can be a blank slate for eating seasonallyusing heartier greens or heirloom varieties depending on what is available. This breakfast salad has a crispy texture thanks to snap peas, radishes, and cucumbers, and adding walnuts is a great way to add healthy fats to your breakfast and curb cravings later in the day.

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    Spinach And Goat Cheese Omelet


    • 2 tablespoons of heavy cream
    • 1 cup of spinach
    • 1 ounce of goat cheese
    • 1 tablespoon of butter
    • salt and pepper to taste


  • Whisk the eggs, heavy cream, salt, and pepper in a bowl, then set the mixture aside.
  • Melt the butter in a pan over medium heat and sauté the spinach. Stir occasionally until the spinach is dark green and wilted. Remove from the pan and set aside.
  • Pour the egg mixture into the pan and cook it over medium heat.
  • Once the eggs start to set, flip them over using a spatula.
  • Add spinach and goat cheese to half of the omelet. Once the omelet has set, fold it in half and serve.
  • The Perfect Breakfast Burrito

    5 Keto Breakfast Ideas | Easy Low Carb Breakfast Recipes ANYONE Can Make!

    A hearty breakfast burrito like this one is the perfect way to start your day and match your weight loss goals. The beans will provide you with fiber and protein, the chorizo will give you a protein boost, and the whole burrito will keep you full and satisfied throughout the morning.

    Get our recipe for breakfast burrito.

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    Spinach Egg White Wrap With Feta

    This spinach and egg white wrap with feta is just like the Starbucks classic.

    You can make it less expensive at home and its a good way to save yourself some time if you want something quick.

    You can also have more control over the ingredients that go inside your wrap, so youre not leaving anything to chance by just grabbing something from the drive-thru.

    Just keep in mind that this recipe is for one single serving, so if you need to make more youll have to do some math.

    This wrap is a healthy choice you can get in the morning that will still keep you full till lunch.

    Low Carb Breakfast At The Drive

    Sometimes fast food is the only option, so here are some ideas of what to order.

    • McDonalds: Any of the biscuits, griddles, and muffins are OK as long as you cancel the bun! An English muffin from McDonalds contains 27g carbs and a McGriddle is 40g! Shown below: Sausage & Egg McMuffin , Bacon, Egg & Cheese McGriddle
    • Starbucks: The only options here are the Sous Vide Egg Bites and bags of Moon Cheese
    • Wendys: Try the Breakfast Baconator its 5g net carbs
    • Burger King: The best suggestions here are the Sausage , Egg and Cheese Croissanwich but you guessed it without the croissant
    • Dairy Queen: Go for the Bacon or Ham Biscuit Sandwich for 3g net carbs
    • Sonic: Order the Sonic Breakfast Bowl or a breakfast burrito but in a bowl with no tortilla
    • Panera: Try the Sausage, Egg, & Cheese Sandwich with no bread for 2g net carbs

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    Healthy No Carb Breakfast Ideas

    Healthy no carb breakfast ideas can be hard to come by its easy to get tempted into the tradition of high carb breakfasts. But, if youre following a low carb high fat diet, or are simply trying to eat healthy, then you probably already know that high carb breakfasts can cause your blood sugar and insulin levels to spike. This is not good for you and its not good for your weight loss goals.

    Healthy Low Carb Breakfast Foods

    Easy low carb breakfast ideas you can make ahead of time! Great for ...

    Finding healthy low carb breakfast foods that taste delicious can be challenging. Its hard enough to find good tasting foods that fit into a low carb or ketogenic diet without having to sacrifice great taste. Thankfully, however, I recently discovered a new tasty and nutritious product that may make your morning meal more enjoyable than ever. This is my Healthy Low Carb Breakfast Foods review and Im sure it will intrigue you. It was certainly intriguing to me as it takes up most of my bagel & cream cheese every morning now!

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    Pb Protein Overnight Oatmeal

    Never underestimate the power of adding a scoop of protein powder to something other than a shakeespecially oatmeal.

    What Youll Need:1 scoop chocolate protein powder1/2 sliced banana1 Tbsp chopped walnuts

    How to Make It:1. In a small saucepan over medium heat, add the oats, a pinch of salt, and 1 1/3 cups water. Bring to a simmer, and then remove the pan from the heat. Stir in the peanut butter. Cover, refrigerate, and let the oats soak overnight.2. In the morning, stir in the protein powder. Heat the oatmeal over medium-low for 5 minutes, stirring a couple times, until heated through. Transfer to bowls, then top with banana, raisins, and walnuts. Feeds 3

    740 calories, 42g protein, 84g carbs , 28g fat

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    Detox Keto Green Smoothie

    Image: Sugar Free Londoner

    This gorgeously green smoothie recipe is packed with kale, cucumber, fennel, and celery for an extra boost of antioxidants and fiber. Be sure to use a high-speed blender for this one or youll end up with a rather fibrous non-smooth smoothie thanks to the kale and celery. Add a scoop of whey protein powder to make it a balanced keto breakfast.

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    Greek Yogurt Blueberry Muffins

    Its a bakers trick to throw yogurt into your pastries because the yogurt adds some moisture and fluffiness to the muffins.

    These muffins are high in protein because of all the Greek yogurt they contain, but also low in sugar so they wont make you crash right in the middle of the day.

    Adding blueberries helps sweeten them up while also adding an antioxidant boost to help you stay healthy.

    This is a great muffin recipe to make for extra batches and eat throughout the week.

    When youre on the go, its easy enough to just grab one or two out of the fridge or freezer before heading out.

    Savoury Spinach Pancake With Avocado And Cheese

    7 Low Carb Breakfast Ideas – A Week Of Keto Breakfast Recipes

    Carbs: 4.9g | Calories: 186 | Fat: 15.3g per portion

    This gorgeous green pancake is very low in carbs, contains a good amount of fat and protein, but isn’t overly calorific. With its nutritious, tasty, low carb filling it’s a fine brekkie option.

    Get the recipe: Savoury spinach pancake with avocado and cheese

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