20 High-Protein, Low-Carb Breakfasts That Keep You Full

Eggs are featured in almost every recipe in this list because they're high in protein and low in carbs.
Image Credit: Bartosz Luczak/iStock/GettyImages

You wake up and start your morning with a bowl of sugary cereal or a stack of pancakes only to find yourself lethargic and hungry an hour later. Sound familiar?


Eating balanced meals — especially your first one of the day — is important for maintaining steady energy and staying satiated during the hours that follow. And that's where protein comes into play.

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"Getting an adequate amount of protein first thing in the morning can help you get the energy you need to power through the day," Andrea Mathis, RDN, says. "Eating more protein helps to keep you full and satisfied, which helps prevent excessive snacking in between meals." Protein can also aid in glucose regulation and improved muscle recovery, she adds.

To help you avoid the mid-morning carb slump, we've rounded up easy and delicious high-protein, low-carb breakfast recipes that will actually keep you full until lunchtime.

1. Meat Lovers' Breakfast Pizza

This keto-friendly breakfast is filled with satiating protein from eggs and your favorite breakfast meats.
  • 28 grams of protein
  • 4 grams of carbs


Pizza isn't the first thing that comes to mind when considering a nutritious breakfast — especially one that's low in carbs — but this protein-rich pizza recipe uses low-carb almond flour for the crust and is full of breakfast favorites, such as eggs and cheese.

"In addition to containing a great source of high-quality protein, almond flour is rich in vitamin E, which helps to protect the body from free radicals," Mathis says. And even though this pizza is low in carbs, she does warn that the fat, cholesterol and sodium content is rather high, so be mindful of portion sizes when preparing this recipe.


Get the Meat Lovers' Breakfast Pizza recipe and nutrition info from That Low Carb Life.

2. Kale and Chorizo Frittata

Whip up this baked egg dish with just six simple ingredients that you likely already have on hand.
  • 22.8 grams of protein
  • 5.65 grams of carbs



Kale is the nutritional superstar of this egg dish. "It's packed with many vitamins and minerals, such as calcium, copper, potassium and magnesium," Mathis says. "It's also loaded with antioxidants, which have been shown to help reduce oxidative damage caused by free radicals."

To make this recipe lighter in fat and sodium, consider swapping chorizo for turkey sausage and using reduced-fat milk.


Get the Kale and Chorizo Frittata recipe and nutrition info from Budget Bytes.

3. Coffee Lover's Protein Shake

Enjoy this energizing meal replacement shake for just 193 calories.
  • 25 grams of protein
  • 19 grams of carbs


Breakfast shakes come in handy when you're running short on time or you need a healthy breakfast on the go. If you're a java drinker, this breakfast is especially convenient, since it'll give you your caffeine and protein needs in one tasty recipe.

This recipe is vegan and naturally sweetened with banana. Feel free to add some nut butter for some extra-satiating healthy fat.


Get the Coffee Lovers Protein Shake recipe and nutrition info from Love and Zest.

4. Green Tea Protein Smoothie

Greek yogurt and matcha make for a nutrition-packed combination in this beautiful smoothie

With this recipe, you'll enjoy two super ingredients in one glass. "Matcha contains a significant amount of antioxidants, which may help prevent chronic disease," Mathis suggests. "And Greek yogurt is packed with probiotics, which helps keep your gut healthy." This under-140-calorie, fat-free shake is a great option for those looking to lose weight or limit their fat intake.


  • 18 grams of protein
  • 10 grams of carbs

Get the Green Tea Protein Smoothie recipe and nutrition info from Cooking With Ruthie.

5. Loaded Scrambled Eggs

The best part about this recipe is how customizable it is — you can truly tailor it to meet your dietary needs.
  • 19 grams of protein
  • 7 grams of carbs

It's no surprise that eggs have appeared multiple times on this low-carb, high-protein breakfast list. They're inexpensive, easy to make and nutritious. "One large egg contains approximately 13 essential vitamins and minerals and it's a great source of high-quality protein," Mathis says.

"You can add in more veggies, such as kale or spinach, or replace the bacon with a lean protein of your choice."

Get the Loaded Scrambled Eggs recipe and nutrition info from Easy Chicken Recipes.

6. Easy Breakfast Casserole

Prep this breakfast casserole the night before; come morning, you and your breakfast crew will be sure to wake up hungry.
  • 17 grams of protein
  • 13 grams of carbs

This recipe comes together in a flash. Its classic breakfast ingredients — eggs, hash browns, ham and cheese, make the perfect morning meal for a crowd. As always, feel free to switch up the ingredients, especially if that means adding some tasty and vibrant veggies.


Get the Easy Breakfast Casserole recipe and nutrition info from The Wholesome Dish.

7. Freezer-Friendly Egg Muffin Cups

These go-to egg muffins are a simple, delicious, and satisfying choice.
  • 19 grams of protein
  • 9 grams of carbs

These egg muffin cups are a great grab-and-go option for hectic weekday mornings. And you won't have to sacrifice taste for nutrition because each savory bite is chock full of delicious caramelized veggies.

Don't let the additional chewy, brown rice fool you — each satisfying egg bite has less than 10 grams of carbs.

Get the Freezer-Friendly Egg Muffin Cups recipe and nutrition info from Craving Something Healthy.

8. Scrambled Eggs in a Jar

This delicious high-protein scramble is easy and convenient.
  • 20 grams of protein
  • 11 grams of carbs

If you need a quick fix for the morning, you can easily whip up this scrambled egg treat. And you'll save clean-up time by heating and eating from the same jar.

You'll get a pop of lycopene-rich cherry tomatoes, a hearty dose of avocado or a cup of leafy greens and a delightful sprinkling of tangy feta. A dollop of your favorite condiment (think: pesto or marinara) brings it all together for a zesty, rich taste.


Get the Scrambled Eggs in a Jar recipe and nutrition info from The Spicy RD.

9. Roasted Tomato Frittata With Goat Cheese and Herbs

Roasted tomatoes deliver an exceptional taste and powerful nutrition to this comforting egg-based meal.
  • 23 grams of protein
  • 7 grams of carbs

Simplify your cooking with this comfy frittata. It's got the same great qualities of an omelet with no flipping required. And roasted tomatoes offer exceptional taste in this creamy, herbaceous dish.

Get the Roasted Tomato Frittata With Goat Cheese and Herbs recipe and nutrition info from Craving Something Healthy.

10. Gluten-Free Egg Casserole With Salmon

This gluten-free quiche provides nourishing egg protein with a boost of omega-3s.
  • 22 grams of protein
  • 13 grams of carbs

Smoked salmon adds a delightful boost of added protein to this crustless savory quiche. It also provides anti-inflammatory omega-3s.

And the satiating egg base is an excellent way to get in some of those essential nutrients including brain-supporting B vitamins and choline as well as eye-healthy antioxidants lutein and zeaxanthin. You get the benefit of two whole eggs in each satiating slice!

Get the Gluten-Free Egg Casserole With Salmon recipe and nutrition info from Plant Based with Amy.

11. Skillet Breakfast Scramble

This meat-lovers scramble comes together in just minutes.
  • 34 grams of protein
  • 6 grams of carbs

This no-brainer skillet scramble is an easy way to get in ample protein, and a good dose of choline, too! It's got around 225 milligrams of choline per serving.

Based on choline's role in preventing liver damage, the Food and Nutrition Board established an adequate intake (AI) for choline for adults 19 years and up, according to the Harvard T.H. Chan School of Public Health. That's a daily AI of 550 milligrams for people assigned male at birth and 425 milligrams for people assigned female at birth.

Enjoy this colorful blend of choline-rich eggs, grass-fed ground beef, red bell pepper and cauliflower. It's topped deliciously with a cup of shredded cheese.

Get the Skillet Breakfast Scramble recipe and nutrition info from Bucket List Tummy.

12. Sardine Breakfast Salad

This unique breakfast salad is low-carb with a dose of omega-3s.
  • 21 grams of protein
  • 4 grams of carbs

For a quick and easy protein-rich breakfast, grab a couple of eggs and pull out that can of sardines. Yes, sardines — they're loaded with omega-3s, protein, vitamin B12, calcium and vitamin D.

Not convinced you'll love 'em? This pepper, arugula and artichoke seasoned breakfast salad may change your mind.

Get the Sardine Breakfast Salad recipe with nutrition info from Eating Bird Food.

13. Inside-Out Omelet

This recipe is fun, easy and so deliciously cheesy!
  • 40 grams of protein
  • 5 grams of carbs

It's got just five ingredients, but the combo and its presentation are incredibly appealing. A coat of golden cheddar glistens atop the folded spread of egg. It's garnished with a pop of cherry tomatoes and a sprinkling of fresh parsley. This inside-out version of an omelet showcases its gooey goodness and colorful appeal.

Get the Inside-Out Omelet recipe and nutrition info from Feel Good Foodie.

14. Silken Tofu Scramble

This scramble is a creamy and fluffy vegan alternative to eggs — a great way to boost your protein and meet your heart-health needs.
  • 20 grams of protein
  • 8 grams of carbs

Need a simple scramble that doesn't require eggs? This silken tofu scramble is a great vegan alternative (and it's got plenty of protein). One half-block serving of silken tofu delivers 27 grams of plant protein. Tofu is also a rich source of fiber, B vitamins and potassium, according to Harvard T.H. Chan School of Public Health.

Pair this recipe with sautéed veggies to get even more plant-powered nutrition.

Get the Silken Tofu Scramble recipe and nutrition info at The Heart Dietitian.

15. Broccoli Ham and Cheese Egg Muffin Cups

Low-carb and gluten-free, these fluffy egg cups can be customized with with your favorite veggies and/or meats.
  • 18 grams of protein
  • 2 grams of carbs

Two delicious broccoli ham and cheese muffins come in under 300 calories and with 18 grams of satiating protein. And this low-carb, gluten-free breakfast is an easy grab-and-go eat. Make them in advance and store them in the freezer for a ready-made option you can simply thaw and reheat.

Note: If you don't eat ham, you can easily swap it for another protein such as chunks of tofu or leftover chicken.

Get the Broccoli Ham and Cheese Egg Muffin Cups recipe and nutrition info from Cupcakes and Kale Chips.

16. Spinach With Eggs and Mushrooms

These sunny-side eggs provide ample protein in this plant-powered meal.
  • 21 grams of protein
  • 11 grams of carbs

Holy moly, this one-skillet meal is packed with veggies! Sunny side-up eggs are embedded in pockets of wilted spinach and sautéed mushrooms. You'll get nearly three servings of leafy greens per entrée (that's 6 ounces of fresh spinach cooked down).

With over 20 grams of protein and 5 grams of dietary fiber, this sunny side-up egg dish is sure to satisfy.

Get the Spinach and Eggs With Mushrooms recipe and nutrition info from The Endless Meal.

17. Low-Carb Taco Bowls

Enjoy this beef taco-inspired combo to fuel your mornings.
  • 21 grams of protein
  • 5 grams of carbs

You've heard of breakfast burritos, so why not a taco bowl for your morning meal? This zesty skillet meal uses lean ground beef seasoned just right for a Southwestern-inspired meal. To keep it low-carb, it uses riced cauliflower in place of rice.

Lettuce, tomato and avocado are traditional toppings that round out the taco bowl's nutritional appeal.

Get the Low-Carb Taco Bowls recipe and nutrition info from Salt and Lavender.

18. Bacon Cheeseburger Crustless Keto Quiche

This bacon cheeseburger combo keeps the saturated fats and sodium in check for a protein-rich meal.
  • 15 grams of protein
  • 3 grams of carbs

Make this for dinner, and then serve it again for breakfast.

Though it's got the makings of a mouth-watering burger (think: seasoned ground beef, crisp bacon and golden cheddar cheese), it's a mere 200 calories per serving. You may also be surprised each slice of this keto-friendly quiche has only 5 grams of saturated fat and less than 500 milligrams of sodium.

Get the Bacon Cheeseburger Crustless Keto Quiche recipe from Cupcakes and Kale Chips.

19. Tomato Broccoli Sausage Crustless Quiche

This sausage-lover's dream packs in the veggies for a well-rounded, tasty, and heart-y good meal.
  • 19 grams of protein
  • 4 grams of carbs

Another great make-ahead breakfast option is this turkey sausage quiche. Pre-cooked turkey sausage makes it even easier.

While sausage has protein, using turkey sausage instead of those pork-filled links will keep your dish lower in sodium, fat and calories. That's because pork sausage has a higher concentration of fat. Sink your teeth into this sausage and veggie-filled combo for a satisfying morning meal.

Get the Tomato Broccoli Sausage Crustless Quiche recipe and nutrition info from Cupcakes and Kale Chips.

20. Ham and Egg Cups

You get to eat the "bowl" in these perfectly portioned crisp ham and fluffy egg cups.
  • 19 grams of protein
  • 1 gram of carbs

Ham and eggs provide the protein, and if you're watching your saturated fats, keep your portion of ham to a minimum. One thin slice of ham per egg cup keeps the saturated fats below 10 grams without sacrificing flavor. Diced tomato and just a bit of cheese add to its overall appeal.

Top it off with fiber-rich avocado or garnish with roasted red bell peppers to get in some vitamin C and beta-carotene.

Get the Ham and Egg Cups recipe and nutrition info from Dinner at the Zoo.

Image Credit: LIVESTRONG.com Creative




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