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The 13 High-Protein, Low-Carb Breakfast Ideas You Don't Want to Miss

Breakfast pastries may be convenient, but high-carb options leave you hungry before lunch. Take control of midmorning hunger with high-protein, low-carb breakfast recipes!

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Running through a drive-thru for a convenient breakfast sandwich? What about grabbing that box of donuts on your way to work? 

Although such options accommodate your busy morning schedule, unfortunately, such high-carb breakfast options often leave you hungry way before that lunch hour. And not to mention, their less-than-likely nutritional value…

Take control of midmorning hunger, boost nutrient content, and kick start your day with these high-protein, low-carb breakfast foods and recipes that are quick and can be enjoyed on-the-go or made ahead of time!

(Trust us, you do not want to miss out on these!)

13 High-Protein, Low-Carb Breakfast Ideas

Quick, Low-Carb Breakfast Recipes

1. Egg Wraps

Say goodbye to carb-rich tortillas and "wrap" up in this protein-rich alternative! Try this standard egg wrap recipe, but feel free to experiment with toppings to make the flavor your own!

2. Greek Yogurt Parfaits

Parfaits are generally perceived to be a nutritious breakfast option, but are often rich in carb related to the refined sugars added to most yogurts and granolas.

So for a high-protein breakfast low in carb, choose a plain Greek yogurt and top it with berries, sliced almonds, or other favorite fruits, nuts and seeds.

3. Cottage Cheese and Fruit

Looking for a high protein breakfast with little assembly and preparation? Look no further! Cottage cheese is packed with protein to keep hunger at bay throughout the entire morning.

Pair a cup of cottage cheese with sliced peaches or pineapple for natural sweetness and added nutrients.

4. Yogurt-Filled Cantaloupe

Start by horizontally slice a cantaloupe in half. Spoon out the pulp and seeds, scoop Greek yogurt into the created "bowl" inside the hollowed cantaloupe, and sprinkle with nuts or seeds for an extra crunch. Enjoy straight from the cantaloupe – no dishes required!

5. Mexican-Style Avocado Egg

Slice avocado in half and take out the large pit. Crack an egg into the created dip and bake until the egg whites are cooked and the yolk is at a desired firmness. Sprinkle atop with green onions, diced tomatoes, and a dollop of plain Greek yogurt. Drizzle with hot sauce for a little added spice!

6. Salmon with a Sunny-Side Up Egg

Salmon is not only a naturally high-protein, low-carb food, but boasts with omega-3 fatty acids. The notorious healthy fat offers some mega benefits, including supporting heart health, protecting the brain from Alzheimer's disease and dementia, easing joint pain associated to arthritis, promoting mental health, and fighting against aging.

So do away with standard bacon rich in saturated fat and embrace a lighter variation by smoke or baking salmon with desired seasonings and serving with a sunny-side up egg.

7. Protein-Packed Pancakes

Pancakes for a high-protein breakfast that are low in carb? While it sounds too good to be true, these flourless pancakes make that dream a reality!

Oh, and did we mention they are prepared with only four staple ingredients and take a quick 15 minutes?

Make Ahead Low-Carb Breakfast Ideas

8. Sweet or Savory Quinoa Bowls

Overnight oats are great and all, but you can elevate the protein content by swapping out traditional oats for a bowl of quinoa.

The unique "seed" provides the body with essential amino acids that are generally absent in plant-based sources and can be batch made for simple and diverse assembly: Go sweet with cinnamon and berries or savory with egg, tomatoes, and a dollop of plain Greek yogurt and salsa.

9. High-Protein Vanilla Chia Seed Pudding

From their large volume of omega-3 fatty acid content to their significant fiber content, the small (but mighty) chia seeds are shown to offer numerous benefits, including heart and digestive health.

Chia seeds not only offer texture, but supplies protein in this vanilla chia seed protein pudding! Recipe makes four servings to enjoy through your work week.

Ingredients:
• 1 cup dairy milk
• 1 cup low-fat, plain Greek yogurt
• ¼ cup quinoa, rinsed and cooked
• 2 tablespoons hemp hearts
• 2 tablespoons vanilla whey protein powder
• 2 tablespoons honey
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1/3 cup chia seeds

Directions:
1. In an airtight container, mix together all ingredients besides the chia seeds.
2. Slowly add and whisk in chia seeds.
3. Allow to set for 30-minutes then stir to distribute chia seeds (this helps avoid undesirable clumping).
4. Place mixture into the refrigerator and allow to chill, at least for 2 hours.
5. Spoon chia seed pudding into dishes and serve as is or with favorite toppings, including fresh fruit, granola, and cinnamon.

10. Hard Boiled Eggs

Hard boiled eggs are an "egg"ceptional choice for those without time to regularly cook breakfast. Make hard boiled eggs in bulk with these directions and store in the fridge for an easy, on-the-go option.

Pair with a slice of multigrain toast or small piece of fruit for a balanced, low-calorie breakfast.

Low-Carb Breakfast On-the-Go

11. Mini Egg Frittatas

The muffin pan takes on a whole new use with this high protein breakfast! This easy egg and cheese breakfast muffin recipe can be adjusted to harness your favorite omelet flavors, including spinach, peppers, onions, tomatoes, etc. Fridge and store for a convenient, on-the-go breakfast.

12. High-Protein Smoothies

For a quick, low-carb breakfast on-the-go, blend up a smoothie as good way to recover after a morning workout and to start the day! Options are endless, but always make sure there is a viable protein source, including protein powder, Greek yogurt, cottage cheese, and/or milk.

Need inspiration? This chocolate banana smoothie is a hit! Simply combine the following into a blender and mix until fully combined: 1 scoop of chocolate protein powder (or enough for 25 to 30 grams of protein), 1 small banana (frozen), ½ cup milk of choice, and 1 teaspoon dark chocolate

Optional: ice, cinnamon, nutmeg, sea salt, and brewed coffee

Additional high-protein smoothie ideas include chocolate mint and peach, raspberry, basil smoothies. 

13. Meal Delivery Low-Carb Breakfast's On-the-Go

Want a high-protein, low-carb breakfast on-the-go that is nutritionally satisfying and packed with flavor?

Consider a meal delivery service!

High-protein low-carb breakfast options are bountiful and include a bagel sandwich with egg, roast beef and pepper jack, cheese omelet with turkey sausage, caramelized mushroom and onion frittata, Italian style omelet, chicken sausage and egg scramble, Canadian bacon and swiss omelet, English muffin sandwich with egg, bacon and potato egg scramble, and southwestern smoked chicken omelet.

Looking for a low-carb breakfast without eggs? Enjoy a peanut butter crepe with strawberry compote, Mediterranean chicken crepe, seven grain waffles with strawberry compote, ricotta crepe with berry compote, and chicken mushroom crepe with cinnamon apples.

Simply grab one of the meals on-the-go, pop into the microwave once arrived to work, and enjoy!

Written By Sydney Lappe, MS, RDN. Published on August 23, 2016. Updated on May 08, 2019.

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