Low Carb Breakfast

Whether reducing gluten or fully embracing a low-carb lifestyle, you understand the significance of beginning your day with a protein-packed meal. The importance of breakfast cannot be overstated—it sets the tone for the rest of your day! We have various options, from savory egg dishes and breakfast casseroles to delightful baked goods and bite-sized treats. Discover our collection of over 15 low-carb breakfast recipes that will give you the energy you need to conquer the day!

What is a low carb diet?

A low-carb diet is a dietary approach that limits the consumption of carbohydrates, such as those found in grains, starchy vegetables, and fruits. It focuses on foods that are high in protein and fat. The purpose of a low-carb diet is often weight loss, but it may also have additional health benefits, such as reducing the risk of type 2 diabetes and metabolic syndrome. The specific limits on carbohydrate intake can vary depending on the type of low-carb diet, but the main emphasis is on reducing carb consumption and increasing the intake of proteins and fats.

Why choose a low carb breakfast?

Choosing a low-carb breakfast can be beneficial for several reasons. Firstly, it can help increase metabolism, leading to a higher daily calorie burn and promoting weight loss.

Secondly, a low-carb breakfast can help keep hunger in check by reducing levels of hunger-stimulating hormones.

Thirdly, it can provide a longer-lasting feeling of fullness compared to high-carb or low-fat breakfast options. Additionally, low-carb eating may improve endurance and help reduce visceral fat, which is associated with metabolic diseases.

Low-Carb Breakfast Ideas

Here’s is a list of 10 low carb breakfast:

1. Sheet Pan Brussels Sprout Hash

While not traditionally associated with breakfast, a serving of cauliflower-based tabbouleh is a wholesome and veggie-centric option to kickstart your morning (containing just 10 g of carbs). Boost the protein content by adding chicken sausage, turkey bacon, or a fried egg to make it a satisfying and well-rounded meal.


  • Raw cauliflower florets – 12 oz
  • Curly parsley (including stems), roughly chopped – 1 packed c
  • Mixed-color cherry tomatoes halved – 1 c
  • Persian cucumbers, sliced – 2
  • Fresh lemon juice – 3 tbsp
  • Small red onion, finely chopped – 1/2
  • Ground cumin – 1/2 tsp
  • Kosher salt – 1/2 tsp
  • Pepper – 1/2 tsp


Prepare cauliflower rice by pulsing cauliflower in a food processor until finely chopped (yielding approximately 2 1/2 cups). Transfer the cauliflower to a spacious bowl.

Using the same food processor, finely chop the parsley. Add it to the bowl along with cherry tomatoes, cucumbers, lemon juice, red onion, ground cumin, kosher salt, and pepper. Mix everything, ensuring the flavors are well combined. Adjust the seasonings according to your taste preferences if needed.

2. Stress Less Smoothie

Looking for a luscious and indulgent treat? Create a velvety concoction by blending kefir, raspberries, hemp seeds, peach, and ice until velvety smooth. This delightful blend is not only satisfyingly sweet but also packed with nutrients to kickstart your day. Additionally, the star of the show, hemp seeds, boasts an abundance of magnesium, renowned for its stress-reducing properties.


  • Plain full-fat kefir, chilled – 1 1/2 c
  • Raspberries – 1/2 c
  • Hemp seeds – 1 tbsp
  • 1 peach, pitted and sliced – 1
  • Ice – 1/2 c


Blend kefir, raspberries, hemp seeds, peach, and ice until creamy and smooth, approximately 30 seconds.

3. Whipped Feta and Watermelon Radishes Toast

Take a break from the usual avocado toast and savor a delightful twist on breakfast toast. Indulge in the flavors of a whipped feta cheese spread, accompanied by crisp radishes, fresh broccoli sprouts, and a drizzle of fragrant olive oil. This vibrant and flavorful toast is a delightful alternative that will tantalize your taste buds.


  • Feta cheese, broken into pieces – 3 oz
  • Milk – 2 tbsp
  • Thick slices of sourdough toast – 4
  • 1 medium watermelon radish, very thinly sliced
  • Red radishes, very thinly sliced – 2
  • Radish or broccoli sprouts – 1/2 c
  • Olive oil, for serving
  • Kosher salt, for taste
  • Pepper, for taste


Blend feta cheese and milk in a mini food processor until creamy, adding additional milk as needed. Apply the mixture to slices of toast. Layer with watermelon radishes, red radishes, and radish or broccoli sprouts. Finish off with a drizzle of olive oil and a sprinkle of salt and pepper.

4. Shrimp, Avocado, and Egg Chopped Salad

Seafood enthusiasts, celebrate! Shrimp, a quick-cooking delicacy, brings together high protein content, low calories, and minimal carbs. When combined with hard-boiled eggs, this delightful recipe becomes a noteworthy addition to your breakfast collection.


  • Small red onion, thinly sliced – 1/4
  • Fresh lime juice – 2 tbsp
  • Olive oil – 1 tbsp
  • Large peeled and deveined shrimp – 12 oz
  • Pepper and kosher salt
  • Grape tomatoes halved – 1 c
  • Butter lettuce – 8 c
  • Fresh cilantro leaves – 1/2 c
  • Avocado, diced – 1/2
  • Hard-boiled eggs, cut into pieces – 2


In a spacious bowl, combine the onion with lime juice and ½ tablespoon of oil, allowing it to rest for 5 minutes.

Using a large skillet over medium-high heat, warm ½ tablespoon of oil. Season the shrimp with 1/4 teaspoon of salt and pepper each, and cook until they turn opaque and cook through, approximately 2 to 3 minutes per side.

Mix the tomatoes with the onions, then combine them with the lettuce and cilantro. Divide the mixture into bowls and add the shrimp, avocado, and egg as toppings.

5. Healthy Herb Frittata

Enhanced with the vibrant essence of chives, scallions, parsley, cilantro, and dill, this frittata bursts with herb-infused flavors and boasts a delightful green color. It serves as a wonderful complement to any brunch gathering and contains a mere 5 g of carbs per serving.


  • Crème fraîche, at room temp – 1/4 c
  • Chopped chives – 2 tbsp
  • Large eggs – 6
  • Scallions, cut into 1-in. pieces – 6
  • Flat-leaf parsley leaves, plus more for sprinkling – 2 c
  • Cilantro leaves and tender stems, plus more for sprinkling – 2 c
  • Dill fronds, plus more for sprinkling – 1/2 c
  • Olive oil divided – 4 tbsp
  • Pepper
  • Kosher salt


Preheat the oven to 350°F. Combine crème fraîche and chives in a bowl, then refrigerate until needed.

In a separate bowl, lightly beat the eggs. Using a food processor, pulse scallions, parsley, cilantro, dill, and 2 tbsp. oil until finely chopped and evenly combined. Add the mixture to the bowl with the eggs, along with 1/2 tsp. of salt and pepper. Stir everything together.

Heat the remaining 2 tbsp. of oil in a medium skillet over medium heat until it begins to shimmer, approximately 2 minutes. Pour the egg mixture into the skillet and cook until the edges start to sizzle and set, which should take about 2 minutes. Transfer the skillet to the preheated oven and bake for 18 to 20 minutes, or until the center is just set. Allow it to rest for at least 5 minutes before serving. Serve with the chive crème fraîche and garnish with additional herbs if desired.

6. Quick Mango Sorbet With Cardamom

Introducing a delightful twist to your morning routine—dessert for breakfast! Discover this four-ingredient sweet delight, an ideal choice for those mornings when you crave something beyond the realm of savory dishes, but seek a change from the usual oatmeal or yogurt. Indulge in each serving, with a mere 97 calories and a carbohydrate content of 24g.


  • Ripe Ataulfo mangoes – 4(about 8 ounces each)
  • Pinch of ground cardamom
  • Kosher salt
  • Lime zest – 1 tsp


Prepare the mangoes by cutting their flesh into 1-inch pieces. Place the mango pieces on a baking sheet lined with parchment paper and freeze them until they become firm, which usually takes around 4 hours or overnight.

When you’re ready to enjoy the mango treat, allow the frozen mango pieces to soften at room temperature for approximately 25 minutes. Transfer the softened mango to a food processor, adding a pinch of ground cardamom and salt (less than 1/8 teaspoon). Pulse the mixture in the food processor, occasionally scraping down the sides of the bowl, until it starts to resemble sorbet. Continue processing for about 1 more minute, or until you achieve the desired consistency.

Serve the mango sorbet immediately, garnishing it with freshly grated lime zest. If there are any leftovers, you can freeze them and later reblend them for a delightful treat.

7. Turkish Eggs with Greek Yogurt

To add some excitement to your breakfast routine beyond the usual Greek yogurt and eggs, try this delightful savory yogurt recipe. Enhance the flavors of this uncomplicated dish with a dash of dill, Aleppo pepper, cumin seeds, and grated garlic. It’s a surefire way to elevate your taste experience!


  • Greek yogurt, at room temperature – 3/4 c
  • Dill, chopped, plus more for serving – 1/4 c
  • Grated garlic – 1/2 tsp
  • Kosher salt
  • Olive oil – 1 tbsp
  • Aleppo pepper, plus more for serving – 1 1/4 tsp
  • Cumin seeds – 1/4 tsp
  • Large eggs – 2
  • Flaked salt and toast, for serving


In a mixing bowl, combine Greek yogurt, dill, garlic, and ¼ teaspoon of salt.

Warm olive oil in a medium nonstick skillet over medium heat. Once warm, remove from heat, stir in Aleppo pepper and cumin seeds, and let it sit for 4 minutes. Transfer half of the oil to a small bowl and set aside.

Return the skillet with the remaining oil to medium heat and cook the eggs until they reach your desired level of doneness, approximately 2 minutes for a runny yolk.

Spread the yogurt onto two plates. Place the cooked eggs on top of the yogurt, drizzle with the reserved oil, and garnish with dill. If desired, sprinkle with additional Aleppo pepper and flaked salt. Serve with toast.

8. Butternut Squash & Spinach Toasts

This dish brings together a harmonious blend of protein, healthy fats, and precisely 20 grams of carbohydrates for a satisfying, revitalizing, and nourishing meal. What’s more, you can whip up this uncomplicated masterpiece in just 20 minutes.


  • Large butternut squash – 1
  • Olive oil, or cooking oil of choice – 1 tbsp
  • Garlic cloves, chopped – 2
  • Bunch spinach, roughly chopped – 1
  • Salt – 1/4 tsp
  • Pepper – 1/4 tsp
  • 4 pieces thicker-cut whole-grain toast
  • Gruyère cheese, grated – 1/3 c
  • Eggs – 4


Begin by removing the neck from a large butternut squash. Peel the squash and cut it into 1/2-inch pieces. In a nonstick skillet, cook the squash in 1 tablespoon of oil, covered, for approximately 8 minutes. Stir occasionally during cooking. Add 2 cloves of chopped garlic and continue cooking, tossing the ingredients, until the squash turns golden brown and reaches a tender consistency.

Next, combine the cooked squash with a bunch of spinach. Roughly chop the spinach leaves and mix them with the squash. Season the mixture with 1/4 teaspoon of salt and pepper.

Take 4 slices of toast and sprinkle each slice with 1/3 cup of grated Gruyère cheese. On top of the cheese, place the cooked squash and add 1 fried egg to each slice of toast.

9. Spinach and Goat Cheese Egg Muffins

This protein-rich and low-carb meal is guaranteed to provide lasting satiety. The combination of vegetables and creamy goat cheese not only adds filling goodness but also enhances the nutritional value and flavor of this recipe. Plus, if you find it challenging to enjoy a balanced meal, these egg muffins are the perfect solution for a convenient and satisfying grab-and-go breakfast!


  • Olive oil – 1 tbsp
  • Kosher salt and pepper
  • 1 large red pepper, cut into 1/4-in. pieces
  • Scallions, chopped – 2
  • Large eggs – 6
  • Milk – 1/2 c
  • Baby spinach, chopped – 15 oz
  • Fresh goat cheese, crumbled – 1/4 c


Preheat the oven to 350°F. Grease a 12-cup muffin pan with nonstick cooking spray.

In a large skillet over medium heat, heat oil. Add red pepper, 1/8 tsp salt, and 1/8 tsp pepper. Cook covered, stirring occasionally, until the red pepper is tender, which takes around 6 to 8 minutes. Remove from heat and mix in scallions.

In a large bowl, beat together eggs, milk, 1/4 tsp salt, and 1/8 tsp pepper. Stir in spinach and the red pepper mixture.

Pour the batter evenly into the muffin pan cups, filling each one with about 1/4 cup of the mixture. Top with goat cheese and bake until the centers are just set, approximately 20 to 25 minutes. Note that the tops of the frittatas may still appear slightly moist due to the spinach.

Allow the frittatas to cool for 5 minutes on a wire rack, then remove them from the pan. Serve them warm. These frittatas can be refrigerated for up to 4 days and reheated in the microwave on high for 30 seconds.

10. Coconut Chia Pudding

Looking for a refreshing change from your regular morning oatmeal? Give this coconut chia pudding a try! With a mere 17 g of carbs and a generous 7 g of fiber, it’s a nutritious option that will keep you satisfied. The best part? You can prepare this delightful dish the night before, ensuring a hassle-free and speedy breakfast in the morning.


  • Black chia seeds – 1/2 c
  • Agave syrup – 3 tbsp
  • Pure vanilla extract – 2 tsp
  • Kosher salt – 1/8 tsp
  • Coconut milk, shaken – 1 1/4 oz
  • Almond or other nondairy milk – 1 c
  • pepitas, for serving
  • fresh berries, for serving

The Bottom Line

Add some excitement to your mornings with a delectable selection of nutritious low carb breakfast choices.

Explore the recipes mentioned earlier to decrease your carb consumption and add variety to your meals. Feel free to unleash your culinary creativity by substituting your preferred ingredients, customizing these low carb recipes to suit your palate.


How many eggs for low-carb breakfast?

The number of eggs for a low-carb breakfast a common recommendation is to have a meal consisting of around 2-4 eggs. Including a generous serving of vegetables and a source of fiber and fat, such as sliced avocado, can create a balanced and satisfying meal within a calorie range of 500.

What breakfast foods are low in carbs?

There are numerous breakfast foods that are low in carbs, providing a healthy and satisfying start to your day. Some examples include:
1. Spinach and goat cheese omelet,
2. Veggie frittata,
3. baked avocado eggs,
4. Shakshuka, broccoli and bacon crustless quiche, and sweet potato toast with various toppings.

What can I eat for breakfast without carbs or sugar?

There are several options for a breakfast without carbs or sugar. Some examples include:
1. A hardboiled egg sandwich with bacon and cheddar,
2. Omelet with brie cheese and arugula,
3. Tofu scramble with spinach and brie cheese,
4. Smoked salmon with cream cheese and dill,
5. Egg whites with Gruyere cheese

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