15 Delicious Low-Carb Breakfast Ideas to Try

Breakfast is the most important meal of the day. I’m sure most of us have heard of this saying before. Having a breakfast to start the day is important in replenishing energy and keeping the mind sharp, especially after a long night’s rest. What if you are looking for a low-carb breakfast but you do not know any low carb breakfast ideas?

When we think about a healthy breakfast, many of us struggle with the idea of what to make. Because of this, we end up going for convenient, processed options like breakfast cereals, microwavable meals or deep fried hash browns. These options are typically not healthy for us due to its high carb content.

So, if you are looking to start eating healthier or you are already on a low-carb diet, you should definitely try these 15 delicious low-carb breakfast ideas!

How much carbs should you consume in a day?

Carbs being bad for you is considered a myth. Carbohydrates, or carbs, is an essential part of a nutritious diet. Carbohydrates are split between complex carbohydrates and simple carbohydrates with complex carbohydrates being the healthiest choice. Simple carbohydrates can still be consumed, but in small amounts, because of its nutritional value and how it spikes blood glucose levels.

For adults, you should aim to consume around 200g-300g of carbs per day which is equivalent to 45%-65% of total daily calorie intake [1].

Why go low-carb?

There are several reasons as to why an individual could choose to adopt a low-carb diet. One reason is the health benefits that it provides. Here are some benefits of a low-carb diet:

Weight Loss

One of the main health benefits of going low carb is weight loss. Research has shown that a low carb diet, or ketogenic diet, can result in rapid weight loss. Adhering to a low carb diet will cause fat loss to occur [2].

Prevents and Manages Type 2 Diabetes

By now, we know that carbs can spike blood glucose levels, especially if it is consumed in excess. By reducing our carb intake, glucose that enters the bloodstream is also reduced. Controlling the blood glucose level is especially important for Type 2 Diabetes to prevent complications.

Switching to a low carb diet is not only a long term solution towards managing Type 2 Diabetes, it also helps to prevent the risk of getting it.

Reduces the Risk of Cardiovascular Diseases

Studies done have shown that a low carb diet can reduce the risk of cardiovascular diseases by lowering triglycerides and increasing HDL levels.

Bad cholesterol and triglycerides are factors that contribute to heart diseases.

High-Protein, Low-Carb Breakfast Recipes

At this point of the article, we should have a much better understanding of carbs and the reasons why we should opt for foods that are low-carb. So, here are some recipes that are high in protein and low in carbs.

Be sure to bookmark this article and try out these low-carb breakfast ideas! Whether you’re craving a hearty morning meal or seeking fresh ideas to spice up your breakfast routine, these delicious meals are sure to delight your taste buds and fuel your day with wholesome goodness.

1. Scrambled Eggs

Starting off with an easy breakfast dish to make is, scrambled eggs. There is a good chance that most people would have seen or made scrambled eggs before.

Ingredients needed: Eggs, milk, olive oil (or butter), sea salt and black pepper

How to make it:

1. First, grab a bowl and crack some eggs into it. Beat the eggs until the yolk and whites are well-combined.
2. Add in a splash of milk or water and mix it again. Your eggs should be an even yellow color.
3. Next, grab a skillet and heat it up. Once it is slightly heated, pour in some olive oil or place a knob of butter and wait until it melts.
4. Pour in the egg mixture and let it cook for a few seconds. Then, grab a spatula and start stirring the eggs until it forms large and soft curds.
5. Once it is fully curds, remove the pan off the heat and season it with some sea salt and black pepper to taste.

2. Tofu Scramble

This is a dish that is similar to scrambled eggs. Tofu makes for an excellent source of protein. A perfect option for those that are vegan but are looking for something that is high in protein and low carb.

Ingredients needed: Firm tofu, nutritional yeast, olive oil, salt, turmeric, garlic powder, plant-based milk (unsweetened)

How to make it:

1. Heat up some olive oil in a pan, on medium heat. Place the block of firm tofu into the pan and proceed to mash it with a fork or a potato masher.
2. Let it cook for 3-4 minutes until the water from the tofu is fully evaporated. Make sure to stir constantly.
3. Add the yeast, salt and spices in. Continue to stir and let it cook for 5 minutes.
4. Pour in some of the plant-based milk and stir to mix. Serve it with some sides or on its own.

3. Chia Seed Pudding

For those who are looking for a quick and simple breakfast or snack, chia seed pudding is a great recipe to make. One of the many benefits of chia seeds is that it does a really great job in helping to keep you full throughout the day.

Ingredients needed: Chia seeds, milk, maple syrup, vanilla extract (optional)

How to make it:

1. In a bowl, mix together chia seeds and milk. The ratio should be about 3-4 tablespoons to 1 cup of liquid. You may opt to use dairy milk or non-dairy milk such as almond milk, coconut milk or oat milk.
2. Add in your maple syrup and stir. You may also choose to add in some vanilla extract.
3. Once combined, let it sit for 5 minutes. After 5 minutes, stir it once more before leaving it inside the fridge to chill for 1-2 hours or overnight.
4. Once ready, feel free to add in your favorite toppings or fresh fruit. Serve it and enjoy.

4. Banana Oat Pancakes

Ditch the pancakes from those fast food chains and try out this banana oat pancakes recipe. It’s delicious and easy to make. You’ll only need 3 ingredients for this recipe!

Ingredients needed: Banana, eggs, gluten-free oats, peanut butter (optional), cinnamon (optional)

How to make it:

1. Start by mashing some bananas in a bowl. Then add in your eggs and oats and stir until it becomes a batter.
2. Heat up your pan with some oil or butter and pour in a bit of batter at a time.
3. Let it cook for 2 minutes before flipping and cooking on the other side. Repeat this until you have used all the batter.
4. Top it off with your favorite toppings and enjoy.

5. Tuna and Cheddar Wraps

Ingredients needed: Tuna, mayonnaise, lettuce, scallions, red pepper, olive oil, tomatoes, cheddar, whole-grain tortillas

How to make it:

1. In a bowl, combine the tuna, mayonnaise, scallions and red pepper.
2. Heat up a pan with some oil. Place the tortillas in the pan and let it cook until each side is slightly brown. Top the tortillas with some cheese and let it melt.
3. Remove the tortillas and spread it with the tuna mixture. Top with some lettuce and tomatoes, wrap it up and serve.

6. Egg Muffins

Egg muffins are good low-carb breakfast ideas for when you have busy mornings and just want something quick. You can make these in batches ahead of time and freeze it. So the next time that you do not have time to make yourself breakfast, all you need to do is take it out from the freezer and heat it up.

Ingredients needed: Eggs, shredded cheese, heavy cream, scallions, salt and pepper

How to make it:

1. Start by mixing the eggs and heavy cream in a bowl. Mix it until it is well combined.
2. Next, add in the shredded cheese, scallions, salt and pepper. Give it another good mix.
3. Grab a muffin tin and line it with some parchment paper. Pour the mixture accordingly and place it into an oven.
4. Bake at 375ºF 25 to 30 minutes until it turns golden brown. Remove and let it cool for 10 minutes before eating or before keeping it in the freezer.

7. Avocado Toast

Avocado toast is a creamy and satisfying dish to have for breakfast. It is not too filling if you are looking to have a light breakfast.

Ingredients needed: Whole-grain bread, avocado, salt

How to make it:

1. Toast a few slices of bread using a bread toaster.
2. Grab your knife and cut open the avocado in half. Remove the pit in the center and scoop out the flesh.
3. Place the flesh in a bowl and mash it with a fork until it is smooth. Add in a pinch of salt.
4. Once the bread is toasted and golden brown in color, place it on a plate. Spread the avocado on top of the toast and enjoy.

8. Greek Yogurt with Strawberries

This convenient and satisfying snack is perfect for busy mornings when you’re on-the-go.

Ingredients needed: greek yogurt, strawberries

How to make it:

1. Place the greek yogurt in cup and top it off with some sliced, fresh strawberries.
2. You may choose to add in maple syrup or other toppings.

9. Classic Bacon and Eggs

The classic bacon and eggs breakfast is one of the most popular breakfast dish. It has been around for a long time and it does not require much time or effort to make.

Ingredients needed: Bacon, eggs, salt, pepper, olive oil

How to make it:

1. In a pan, cook up some bacon until it is crispy or as to your liking. Set it aside once it is cooked.
2. Pour some oil into the pan and add in the eggs. Add some salt and pepper and let it cook for 2-3 minutes.
3. Remove it from the pan and place it onto a plate. Serve with the cooked bacon.

10. Cauliflower Toast

Looking to have enjoy a low-carb toast in the morning? These toasts made with cauliflower florets, eggs and cheese, could be the toast for you.

Ingredients needed: cauliflower florets, cheddar cheese, eggs, sea salt, black pepper

How to make it:

1. Preheat your oven to 425ºF. In the meantime, place the cauliflower florets into a food processor and process it until it becomes a fine texture.
2. Place it in a microwave-safe bowl and microwave it on High for 3 minutes. Let it cool slightly before transferring it to a kitchen towel and getting rid of excess moisture.
3. Place it back into the bowl and stir in cheddar cheese, eggs, sea salt and black pepper. With the mixture, create 3-inch squares on a baking sheet.
4. Place it into the oven and bake for 20-25 minutes until it is well-toasted and crisp.

11. Sunny Side Up Eggs

Sunny side up eggs are not only simple to make but they are also great to eat on its own or paired with sandwiches and rice bowls. The best part is, all you need is eggs.

Ingredients needed: Eggs, butter

How to make it:

1. In a non-stick pan, put in some butter and let it melt over medium low heat.
2. Add your cracked eggs in and sprinkle some salt and black pepper. Let it cook for 2-3 minutes before serving.

12. Ham, Egg & Cheese Roll-Ups

If you enjoy eating a breakfast burrito but you are looking for a low-carb substitute, these roll-ups are perfect for starting your mornings right.

Ingredients needed: Ham, eggs, salt, black pepper, cheddar cheese, butter

How to make it:

1. In a bowl, whisk some eggs and season it with some salt and black pepper.
2. Heat up a non-stick pan and melt some butter. Add in the whisked eggs and scrambled them for about 3 minutes. Stir in the cheddar cheese and let it sit on the side.
3. On a cutting board, place a slice of ham. Top it with the cooked scrambled eggs and roll it up. Repeat it with any remaining slices of ham and scrambled eggs. Place it onto a baking dish and broil it in the oven for 5 minutes until it is crispy.

13. Avocado Boat Eggs

These avocado boat eggs may look strange but they taste amazing. If you like eating avocado toast with eggs, you are sure to like this recipe.

Ingredients needed: Avocados, eggs, sea salt, black pepper, cheddar cheese, bell peppers, chives

How to make it:

1. Start by preheating your oven to 400ºF.
2. Cut up your avocados in half, removing the pit. Spoon out about 1.5-2 tablespoons of avocado flesh out of the center, so that you have a well large enough to fit an egg.
3. Place the avocados, cut side up onto a baking tray. Crack an egg into the center of each, being careful not to break the yolk.
4. Sprinkle in some salt and black pepper. Bake in the oven for 7 minutes.
5. Pop it out of the oven and sprinkle some shredded cheese on top. Bake it for 5-10 more minutes.
6. Once done, top it off with some diced bell peppers and chives.

14. Eggs Benedict with Smoked Salmon

Eggs benedict is one of the most classic breakfast option that you can see as part of low-carb breakfast ideas. This breakfast is not only low in carb but it is also high in protein which makes for a perfect option if you are dieting.

Ingredients needed: eggs, smoked salmon, english muffins, butter, lemon juice, fresh dill, cayenne pepper, salt

How to make it:

1. You want to start by making the hollandaise sauce first. Fill water into a saucepan and place it on the stove at medium high heat.
2. Place a heat-proof bowl over the saucepan. Using the bowl, add in egg yolks and whisk it for about 3-4 minutes. Remove the bowl off the heat.
3. Continue whisking and gradually add in butter until it is well combined.
4. Add in lemon juice, dill and cayenne pepper and place it back onto the saucepan, set it aside. Make sure the heat is off.
5. Fill another saucepan with water and add in some vinegar. Heat up the water until it is simmering. Crack an egg into a bowl.
6. Gently pour the egg into the simmering water and let it poach for 3 minutes.
7. Carefully remove the eggs with a slotted spoon and set on paper towels to let dry.
8. Place some smoked salmon onto half of the english muffin. Then, place the poached egg on top. Drizzle some hollandaise sauce and garnish it with fresh dill.

15. Chocolate Overnight Oats

This chocolate overnight oats recipe is great for those with a sweet tooth. If you happen to be craving for something sweet and not too heavy, try this out.

Ingredients needed: rolled oats, chia seeds, cocoa powder, milk, yogurt, maple syrup, dark chocolate chips

How to make it:

1. Add all of the ingredients into a jar and stir to combine.
2. Refrigerate it for at least 4 hours or overnight.
3. Serve it for breakfast and enjoy!

Summary

With these delicious breakfast recipes, thinking of what to make in the morning is not that difficult anymore. Incorporating these delicious low-carb breakfast ideas into your morning routine not only adds variety and flavor to your meals but also supports your health and wellness goals. So, give these recipes a try the next time!

FAQs

What are some more low-carb breakfast ideas to try?

There are many choices that you can pick from the recipes above. You want to make sure to include foods with high protein content like eggs, peanut butter, cottage cheese, spinach and more.

Which is the best breakfast for weight loss?

The best breakfast for weight loss is one that is balanced, satisfying, and nutrient-dense. Choose foods that are high in protein, fiber and healthy fats. Some options would include overnight oats, chia seeds pudding, veggie-filled omelets or greek yogurt.

What are some low-carb breakfast ideas when I have no bread?

If you have no bread, there are plenty of delicious alternatives that you can choose from such as eggs, greek yogurt or smoothie bowls, to name a few.

Should breakfast be low in carbs?

This would mostly depend on individual dietary preferences, health goals and metabolic needs. It is important to choose breakfast foods that can sustain you for the day and give you energy. Try experimenting with different low-carb breakfast ideas to find what works for you.

References

Holesh JE, Aslam S and Martin A. (2024) Physiology, Carbohydrates [online]. StatPearls. Treasure Island (FL): StatPearls Publishing. Available at: https://www.ncbi.nlm.nih.gov/books/NBK459280/

Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Jr, Brehm, B. J., and Bucher, H. C. (2006). Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Archives of internal medicine, 166(3), 285–293. Available at: https://doi.org/10.1001/archinte.166.3.285

Oh R, Gilani B and Uppaluri KR. (2024) Low-Carbohydrate Diet [online]. IStatPearls. Treasure Island (FL): StatPearls Publishing. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537084/