For those following a low-carb or ketogenic diet, the most beloved breakfast foods are often loaded with carbs, making it challenging to determine what to eat for your morning meal. Fortunately, numerous breakfast options are low in carbs and still full of flavor. Here are some low-carb breakfast recipes you can try to get your day going on the right foot.
Understanding Low-Carb Breakfasts
Low-carb breakfasts generally focus on lean protein and non-starchy vegetables. Fiber from the veggies and protein in your meal will help you feel full until lunchtime. Eating breakfast can also prevent drops in energy levels and prevent overeating.
Featured Low Carb Breakfast Recipes
Here are 20 low-carb breakfast recipes you can try to get your day going on the right foot.
Savory Options
1. Spinach and Goat Cheese Omelet
- Ingredients: 3 large eggs, 2 tablespoons of heavy cream, 1 cup of spinach, 1 ounce of goat cheese, 1 tablespoon of butter, salt and pepper to taste.
- Directions: Whisk eggs, cream, salt, and pepper. Melt butter in a pan, sauté spinach until wilted. Pour egg mixture into the pan and cook. Flip, add spinach and goat cheese to half, fold, and serve.
- Meal prep: everyday breakfast
2. Veggie Frittata
- Ingredients: 6 large eggs, 1/3 cup of milk, salt and pepper to taste, 4 cloves of minced garlic, 2 cups of chopped kale, 2 cups of chopped bell peppers, 1 ounce of crumbled feta, 1 tablespoon of olive oil.
- Directions: Preheat oven to 400°F. Whisk eggs, milk, garlic, salt, and pepper. Sauté kale and bell peppers in olive oil until softened. Pour egg mixture into an oven-safe skillet, sprinkle with feta, and bake for 15-20 minutes.
3. Baked Avocado Eggs
- Ingredients: 1 avocado, 2 large eggs, salt and pepper to taste, optional toppings (bacon bits, cheese, chives, cilantro, or tomatoes).
- Directions: Preheat oven to 400°F. Halve avocado, remove pit, scoop out some flesh to enlarge the hole. Crack an egg into each hole, season, add toppings, and bake for 10-15 minutes.
4. Shakshuka
- Ingredients: 6 large eggs, 1 diced onion, 1 diced red bell pepper, 3 cloves of minced garlic, a 28-ounce can of crushed tomatoes, salt and pepper to taste, 1 tablespoon of paprika, 1/2 teaspoon of red chili powder, 1 teaspoon of cumin, 2 ounces of crumbled feta, 1 bunch of chopped cilantro.
- Directions: Sauté onions and bell peppers in oil. Add tomatoes, garlic, spices, and simmer. Make 6 holes, crack an egg into each, cover, and cook for 5-10 minutes. Top with feta and cilantro.
5. Broccoli and Bacon Crustless Quiche
- Ingredients: 6 large eggs, 1 cup of milk, 1 cup of chopped broccoli, 4 slices of chopped bacon, 3/4 cup of shredded cheddar cheese, 2 tablespoons of olive oil, salt and pepper to taste.
- Directions: Preheat oven to 350°F. Cook bacon until crispy. Sauté broccoli in olive oil. Distribute broccoli and bacon in a greased pie dish. Whisk eggs, milk, salt, and pepper, pour over the dish, and top with cheese. Bake for 30-35 minutes.
6. Zoodle Egg Nests
- Ingredients: 2 spiralized zucchinis, 2 large eggs, 1 tablespoon of olive oil, salt and pepper to taste, optional toppings (feta cheese, sliced avocado, or red pepper flakes).
- Directions: Preheat oven to 350°F. Sauté zucchini in olive oil until tender. Arrange in a skillet, create nests, crack an egg in the center, season, and bake for 5 minutes.
7. Veggie Egg Cups
- Ingredients: 12 large eggs, 1/3 cup of milk, 1/4 cup of diced red onion, 1 cup of diced mushrooms, 1 cup of diced bell peppers, 1/2 cup of diced tomatoes, 1 cup of shredded cheese, 2 tablespoons of olive oil, salt and pepper to taste.
- Directions: Preheat oven to 350°F. Sauté vegetables in olive oil until softened. Scoop vegetables and cheese into a greased muffin tin. Mix eggs, milk, salt, and pepper, distribute into each cup, and bake for 20-25 minutes.
8. Scrambled Eggs with Turkey Sausage
- Ingredients: 2 large eggs, 2 tablespoons of heavy cream, 1 tablespoon of butter, salt and pepper to taste, 1 turkey sausage patty.
- Directions: Whisk eggs, heavy cream, salt, and pepper. Add butter to a pan, pour in the egg mixture, and cook until the edges set. Push eggs from side to side, break up curds, and remove from heat. Cook turkey sausage and serve alongside scrambled eggs.
9. Loaded Bell Peppers
- Ingredients: 2 large bell peppers, 4 large eggs, 1/2 cup of shredded cheese, salt and pepper to taste, 2 strips of cooked and crumbled bacon, 1 cup of chopped spinach.
- Directions: Preheat oven to 350°F. Cut bell peppers in half, remove seeds, and arrange on a baking sheet. Whisk eggs, bacon, spinach, salt, pepper, and 1/4 cup of cheese. Spoon into bell peppers, top with remaining cheese, and bake for 35-45 minutes.
10. Tofu Scramble
- Ingredients: 16 ounces of extra-firm tofu, 2 tablespoons of nutritional yeast, 2 tablespoons of olive oil, half of a chopped red onion, half of a chopped bell pepper, 4 cloves of minced garlic, 2 cups of chopped spinach, salt and pepper to taste.
- Directions: Drain tofu, crumble into small pieces. Sauté onions and garlic in olive oil, add bell pepper and spinach until wilted. Add tofu, cook for 3-4 minutes, mix in nutritional yeast, and season.
11. Keto Avocado Toast
Ingredients: 2 slices of low carb bread, 1 avocado, juice from half of a lemon, salt and pepper to taste.Directions: Mash the avocado with a fork in a small bowl and combine it with lemon juice, salt, and pepper.Spread this avocado topping over toasted low carb bread.
12. Breakfast Salad
- Ingredients: 2 cups of spinach, 2 hard-boiled eggs, 1 ounce of mozzarella, 1 Roma tomato, half of an avocado, 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt and pepper to taste.
- Directions: Add spinach to a bowl, layer with eggs, mozzarella, tomatoes, and avocados. Whisk olive oil with lemon juice, salt, and pepper for dressing.
13. Spinach and Lemon Hummus Egg Wraps## 14. Spinach and Artichoke Frittata## 15. Turkish Eggs With Greek Yogurt
Two sources of protein (yogurt and eggs) will keep you full until lunch, and dill fronds and spicy chili oil will keep you coming back for more.
Read also: Safety of Low-Carb Diets During Lactation
16. Best Ever Shakshuka
Roasted tomatoes, onion, and garlic combine with baked eggs for a tasty breakfast variation that will wake you-and your tastebuds-up.
17. Spinach and Goat Cheese Egg Muffins
This low-calorie, protein-packed meal will definitely keep you full throughout the day. Plus, the veggies and creamy goat cheese make this recipe not only filling, but nutritious and tasty. And, if you struggle with getting in a well-rounded meal, the good news is that these egg muffins make for an excellent grab-and-go breakfast and reheat well!
18. Healthy Herb Frittata
This breakfast may look fancy, but it only takes 40 minutes to make and is the perfect crowd-pleaser for a family breakfast or Sunday brunch. It contains flavorful chives, scallions, parsley, cilantro, and dill in addition to six large eggs for protein.
19. Full English shakshuka
The North African breakfast of eggs in a spicy tomato sauce is made doubly delicious with a British twist of bacon, bangers, beans and a sprinkle of chilli
20. Kimchi scrambled eggs
Make a gut-friendly brunch with scrambled eggs and kimchi served on toasted wholemeal bread. Sprinkle with spring onions and a pinch of togarashi to finish
Read also: Best keto-friendly chips
Sweet Options
1. Low Carb Pancakes
- Ingredients: 2 large eggs, 2 ounces of cream cheese, 1-2 teaspoons of stevia, 1 teaspoon of vanilla extract, 2 tablespoons of olive oil.
- Directions: Blend ingredients until smooth. Heat a pan with olive oil, pour 1/4 of the batter into the pan, and cook for 2-3 minutes per side. Top with butter, sugar-free syrup, sugar-free jam, fresh berries, or yogurt.
2. Low Carb Protein Muffins
- Ingredients: 2 cups of almond flour, 1/4 cup of low carb protein powder, 1/2 cup of granulated sugar substitute, 1 teaspoon of baking powder, 4 tablespoons of melted butter, 1/2 cup of unsweetened nut milk, 3 large eggs, 1 teaspoon of vanilla extract, 2/3 cup of sugar-free chocolate chips.
- Directions: Preheat oven to 350°F. Line a muffin tin. Mix dry ingredients, then mix in melted butter, nut milk, eggs, and vanilla extract, followed by chocolate chips. Spoon into muffin cups and bake for 20-25 minutes.
3. Almond Flour Waffles
- Ingredients: 1/2 cup of almond flour, 4 large eggs, 1 teaspoon of baking powder, 2 tablespoons of monk fruit extract, 1/3 cup of Greek yogurt, 1 tablespoon of melted butter.
- Directions: Blend ingredients until smooth. Heat a waffle maker, add 1/4 of the batter, and cook until golden brown. Serve topped with berries, sugar-free syrup, or sugar-free jam.
4. Coconut Chia Pudding
- Ingredients: 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.
- Directions: Combine ingredients, cover, and refrigerate overnight. Portion and serve as is, or top with fruit, nuts, or seeds.
5. Yogurt with Fruit
- Ingredients: 1 cup of Greek yogurt, 1/2 cup of low carb fruit (strawberries, blackberries, or raspberries), optional toppings (almonds, walnuts, chia seeds, or flaxseeds).
- Directions: Combine yogurt and fruit. Top with nuts and seeds if desired.
6. Green smoothie
Ingredients: 2 cups of spinach, half of an avocado,1 cup of strawberries, 1-1.5 cups of unsweetened almond milk,1 scoop of low carb protein powder (optional)Directions: Add the ingredients to a blender and blend until smooth.
7. Chewy Apricot Energy Balls
Breakfast on the go has never been easier. Pop a couple of these energy balls, rich with nuts and dried fruit, into your bag if you’re in a rush.
8. Blueberry Smoothie Bowl## 9. Yogurt With Strawberries and Almond-Buckwheat Groats## 10. Coconut Chia Pudding
If your mornings are getting a little hectic, try this coconut chia pudding that is simple to make ahead of time and is easily customizable. It has only 253 calories per serving, including 7 g of fiber and 4 g of protein. You’ll prepare this dish the night before, making for a quick and easy breakfast in the morning.
11. Stress Less Smoothie
What better way to start off your morning than with a sweet, creamy smoothie? Simply blend together kefir, raspberries, hemp seeds, peach, and ice until smooth for a nutrient-rich way to start your day with only 222 calories. Plus, hemp seeds-the key ingredient here-are loaded with magnesium to help lower stress.
12. Blueberry-and-Mixed Nut Parfait
Tired of eggs and veggies in the morning? Go the sweet route with this low-carb-friendly parfait. Chock full of berries, nuts, seeds, and protein, it’s a great low-calorie breakfast option.
Read also: Best Keto Tortillas
13. Spiced Blueberry Smoothie Bowl
If you love smoothies, try swapping your straw for a spoon for a fun and more filling take on a classic beverage. This smoothie bowl is topped with fresh berries and buckwheat granola.
14. Healthy cookies
Grab a few of these energy-boosting healthy cookies for a quick breakfast, or offer as snacks to bridge the hunger gap before dinner. Enjoy with yogurt and fruit
15. Chocolate porridge
Sweeten this chocolate porridge with dates for a filling breakfast to set you up for the day. Eating breakfast as part of your eating plan can help you manage blood glucose (blood sugar), since it spreads the carbs in your meals throughout the day and offers you more chance to get all the needed vitamins and minerals each day, Eating breakfast can also prevent drops in energy levels and prevent overeating.
Quick & Easy Options
1. Apples with Peanut Butter
- Ingredients: 1 apple, cut into rings, 2 tablespoons of peanut butter, optional toppings (chopped almonds, pecans, walnuts, cinnamon, or sugar-free chocolate chips).
- Directions: Spread peanut butter evenly over apple rings. Sprinkle on your choice of toppings.
2. Southwest Egg Muffins
Veggies, nuts, and seeds give these creative make-ahead bites their heartiness.
3. Pear and Cottage Cheese Toast## 4. Tomato Toasts With Mint Yogurt and Sumac Vinaigrette## 5. Whipped Feta and Watermelon Radishes Toast
This flavorful version of breakfast toast is sure to please. A whipped feta cheese spread is complemented by crunchy radishes, broccoli sprouts, and olive oil for a colorful, tasty toast.
6. Quinoa Frittata With Roasted Red Peppers and Manchego## 7. Breakfast Egg Cups
Two of these muffin-sized egg cups paired with a small amount of toasted nuts (for added fiber) will help you stay full through the morning. Plus, they're easy to meal prep for the week.
8. Beef and Egg Breakfast Mug
Another easy-to-prep meal, you can fill these mugs in advance, then cover and keep them in the fridge until you're ready to nuke them in the microwave.
9. Instant Pot Hard Boiled Eggs
Because hard cooked eggs are an easy low-carb on-the-go snack or meal, we like to batch cook them in the Instant Pot.
10. Melon Wrapped in Prosciutto
If you're looking for something sweet and salty to round out your eggs, one of these prosciutto-wrapped melon slices should do the trick.
11. Prosciutto Cheese Bites
If you're really missing the flakiness of pastry, try filling with mini phyllo cups with your favorite egg and cheese combination. The trick is to just eat one or two.
12. Mini Cauliflower Bites
These cheesy, pizza-flavored bites have just 1 carb per serving.
13. Omelette wedges
With this easy-to-follow recipe your kids can treat you to breakfast… get printing off copies now
14. Breakfast burrito
Fill a nutritious wholemeal wrap with lots of healthy breakfast ingredients to make this veggie burrito. We’ve included protein-rich eggs and avocado to add good fats
15. Mushroom brunch
You only need mushrooms, eggs, kale and garlic to cook this tasty one-pan brunch. It's comforting yet healthy, fibre rich and gluten-free too
16. Veggie breakfast bakes
Hit 3 of your 5-a-day with this alternative fry-up - it's packed with vegetables and oven-baked
17. Feta & semi-dried tomato omelette
Cooking up eggs with cheese and tomato makes for a super-quick meal for one that's ready in 10 minutes
18. One-pan summer eggs
Satisfy your hunger with this fresh and easy vegetarian supper, or brunch if you prefer
19. Healthy pepper, tomato & ham omelette
If you're in need of a healthy protein boost, try making this healthy omelette for breakfast - using fewer yolks lowers the cholesterol
20. Akoori (Indian scrambled eggs)
Reader Jango Gazdar shares a spicy, flavour-packed breakfast or brunch - perfect with toasted chapatis
Additional Low-Carb Breakfast Ideas
- Western-Style Breakfast Burritos: Swap flour tortillas for corn or cauliflower tortillas.
- Hash Brown Egg Cups: Use cauliflower to create low-carb egg cups.
- Ricotta Avocado Toast With Poached Egg: Opt for open-face sandwiches to cut carbs in half.
- 6-Ingredient Sausage-Potato Pie: Swap in sweet potatoes for more fiber and less effect on blood sugar.
- Peanut Butter And Jelly Chia Pudding: Use chia seeds instead of oats for a low-carb pudding.
- Kale Veggie Mini Frittata: Make mini frittatas in a muffin tin.
- Open-Face Omelet With Feta: Top a plain omelet with leafy greens and goat cheese.
- 4-Ingredient Seaside Paleo Breakfast Salad: Combine canned sardines, arugula, artichokes, and eggs.
- Coconut Lemon Chia Seed Muffins: Use coconut flour to lower the carb count.
- Herbed Baked Eggs: Pair with a complex carb like whole wheat bread.
- Autumn Apple Pancakes: Use flax meal, oats, apple sauce, and coconut oil for a low-carb pancake option.
- Mediterranean Scrambled Eggs: Stack scrambled eggs with zesty veggies on open-face toast.
Tips for Success
- Consult a Professional: Check with a registered dietitian nutritionist to find out the right amount of carbohydrates for your eating plan to reach your health goals.
- Monitor Blood Glucose: Your registered dietitian nutritionist may suggest checking your blood glucose before breakfast and two hours after eating to find out how the amount of carbs in your meal are affecting your blood glucose.
- Prioritize Protein and Fiber: A well-rounded breakfast should include protein and fiber for satiety, and complex carbohydrates for energy.
- Experiment with Ingredients: Get creative in the kitchen and swap in your favorite ingredients to tailor these low carb dishes to your taste.