17 High-Protein, Low-Carb Breakfast Ideas For Weight Loss
When you start the day with a carb-heavy breakfast, the morning can sometimes drag, causing you to reach for that second cup of coffee. Try cutting down on carbs, and reach for one of these high-protein breakfast recipes instead. Whether you’re on a gluten-free, Paleo, or vegetarian diet, there’s a breakfast idea here to help you start your day energised and satisfied.
1. Egg White Frittata
Classic Mediterranean ingredients like peppers, onion, and spinach bring texture, flavour, and nutrition to actress Lea Michele’s frittata recipe, while egg whites and feta provide over 20 grams of protein. This low-calorie frittata is quick enough to come together on a weekday morning but elegant enough to serve to friends at a special weekend brunch.
2. Low-Carb Hotcakes
Even if you’re cutting back on carbs, you can enjoy a stack of hotcakes! These wheat-free pancakes use almond meal and flaxseed instead. They’re high in fibre and protein with nearly no sugar whatsoever.
3. Yoghurt-Filled Cantaloupe
Greek yoghurt is one of the best ways to enjoy plenty of protein without any eggs or meat. Instead of topping off your morning bowl of yoghurt with sugary granola, serve it up in a fresh cantaloupe bowl that kicks out carbs. Be sure to add your favourite fresh berries to the mix for extra colour and flavour.
4. Turkey Sausage Muffins
At 150 calories and 12 grams of protein, these gluten-free turkey sausage muffins are smarter than any fast-food egg option you’ll find before work. This is another recipe that’s easy to bake ahead of time and grab when you head out the door.
5. Baked Eggs in Ham Cups
Pop in a batch of these protein-heavy eggs in ham shells when you wake up, and enjoy a hot, hearty, and quick breakfast before you leave for work. They’re tasty during the workweek but special enough to serve at a healthy weekend brunch where you’d like a low-carb option available.
6. Baked Egg in Avocado
For a one-two punch of omega-3s in your breakfast, try baked eggs in avocado. The low-sugar, high-protein, and fibre-filled breakfast will kick off your day on a healthy high note.
7. Cottage Cheese With Fruit
For a quick, high-protein breakfast that hits the spot, opt for a bowl of cottage cheese with an assortment of your favourite fresh fruit and berries. For just 81 calories, four ounces of cottage cheese offers a whopping 14 grams of protein!
8. Paleo Breakfast Bowl
Rich in omega-3 fatty acids and protein, this low-carb, 335-calorie breakfast bowl takes less than 10 minutes to prepare and feels like you’ve treated yourself to a beautiful brunch at a neighbourhood hot spot. It will fill you up, fuel your morning, and keep you satisfied.
9. Quinoa Egg Bake With Thyme and Garlic
Bake up this quinoa egg casserole on Sunday night, and cut a slice the following morning for a gluten-free breakfast. In addition to plenty of protein and fibre, you’ll up your iron and calcium intake while enjoying this recipe.
10. Tomato Frittata
Scrambled egg, a sprinkle of diced bacon, and a drop of ghee (clarified butter) all bake right into a tiny tomato “ramekin” for a savoury Paleo breakfast treat with just the right hint of sweetness. With more than 10 grams of protein, this tomato frittata is the perfect way to fuel your body after a tough morning workout.
11. Prosciutto and Melon
For a high-protein, low-carb breakfast when you’re in a bind for time, the sweet and savoury combination of honeydew wrapped in prosciutto can’t be beat. Keeping these two staples on hand in your fridge will make it so you can always enjoy a breakfast that supports your low-carb plan.
12. Italian Baked Egg and Vegetables
This baked egg dish is Jessica Simpson’s go-to Weight Watchers breakfast. If you’re worried about roasting vegetables in the morning, simply roast a big batch of vegetables on Sunday night so you can easily add them to this dish all week long.
13. Southwestern Tofu Scramble
With flavours like cumin, coriander, onion, pepper, and cilantro mingling together, you get a surprise in every bite of this Southwestern tofu scramble. And unlike eggs, you can prepare this low-carb breakfast ahead of time and keep it in your fridge for days.
14. Hard-Boiled Eggs With Avocado
Anyone on a low-carb plan who’s always on the go needs this naturally gluten-free recipe in their life! Hard-boiled eggs and diced avocado is a throw-together breakfast that will fill you up with protein and fibre, keeping you surprisingly full and satisfied until lunchtime rolls around.
15. Mexican Breakfast Casserole
Gluten-free, protein-rich, and under 400 calories, this Mexican breakfast casserole is the perfect slow-cooked low-carb recipe to cook up on Sunday afternoon, slice up, and enjoy all week long. I cannot reiterate how delicious and filling this recipe is — I already have requests to make it for my next big brunch.
16. Asparagus and Smoked Salmon Bundles
Asparagus and salmon combine their superfood powers to create one delicious and nutritious breakfast that offers more than 10 grams of protein per serving. An added bonus: these quick and easy bundles are easy to make in advance.
17. Roasted Veggies With Easy Fried Egg
This roasted veggie and egg recipe is delicious any time of day and is a great way to make use of whatever’s leftover in your crisper.