10 Great Low Carb Breakfast Ideas To Fuel Your Day

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When following a low-carbohydrate diet, such as the ketogenic one, it can be difficult to come up with low carb breakfast ideas to fuel your day.

Many of the most popular breakfast foods are high in carbohydrates. From pancakes to oatmeal and breakfast cereal, toast and bagels to biscuits, no carb breakfast or low carb breakfast ideas can be hard to come by.

With that said, studies suggest that high-protein breakfast foods are more satiating than high-carbohydrate breakfasts, and evidence also demonstrates that high-fat, low-carb breakfasts result in more favorable blood sugar responses after eating than traditional high-carb breakfasts.

So, whether you’re looking for keto breakfast ideas or other low-carb diet-friendly breakfasts, keep reading for some great low carb breakfast ideas and low carb breakfast recipes to jumpstart your day without spiking your blood sugar.

Egg cups, a low carb breakfast.

10 Great Low Carb Breakfasts To Fuel Your Day

#1: Keto Egg Muffin Cups

If you’re looking for a fun, on-the-go keto, no carb breakfast recipe, consider making keto egg muffin cups.

You can make them at the beginning of the week and then store them in the freezer. Pop them into the microwave before you want to head out the door.

You can change up the veggies and meats (or vegan protein options) as desired to keep things varied and prevent boredom.

Ideas for good low-carb vegetables to add include red and green bell peppers, jalapeños, onions, broccoli, broccolini, scallions, shaved Brussels sprouts, kale, spinach, mushrooms, zucchini, and shaved asparagus.

Experiment with different cheeses, like feta or goat cheese, cheddar, mozzarella, pepper jack, provolone, and parmesan cheese.

Crumbled sausage, turkey, diced ham, bacon, and turkey bacon work well for meat. 

For vegetarians, tofu, tempeh, and vegan meats work well.

The basic recipe for this keto breakfast is as follows:


  • 12 eggs
  • 1/2 cup of meat (chopped bacon, crumbled sausage, etc.)
  • ⅓ cup heavy cream
  • 3 ½ oz shredded cheese (cheddar, mozzarella, goat cheese, etc.)
  • 1 small white onion chopped 
  • 1/2 cup chopped veggies
  • 2 tablespoons fresh parsley minced
  • Salt and pepper to taste
  • Optional: paprika, mustard powder, other spices 


  1. Preheat the oven to 375°F and heavily grease a muffin tin.
  2. Vigorously whisk together the eggs, heavy cream, and dry spices in a bowl.
  3. Combine the cheese, meat, and veggies in a bowl, and then portion the mixture evenly into each muffin tin.
  4. Pour the eggs over the meat and cheese and sprinkle the parsley on top.
  5. Bake uncovered for 20-25 minutes or until the eggs have set.
Avocado egg cups.

#2: Baked Avocado Eggs

Baked avocado eggs are a fantastic, filling, healthy low carb breakfast idea.

The egg fills in the hole where the avocado pit goes, and you can top the baked avocado egg boats with herbs, cheese, or veggies, depending on your preferences.

The avocado provides satiating, heart-healthy monounsaturated fats and tons of fiber, and the eggs are rich in protein and nutrients like iron, vitamin D, and vitamin B12.


  • 1 avocado
  • 2 large eggs
  • Salt and pepper for seasoning 
  • Optional toppings include cheese, diced tomatoes, crushed red pepper flakes, chives, cilantro, or dried spices.


  1. Preheat the oven to 400°F (205°C).
  2. Cut the avocado in half and remove the pit.
  3. Enlarge the hole by using a spoon to scrape away a little bit of the flesh.
  4. Crack each egg and pour the contents into the hole on each half of the avocado.
  5. Season with salt, pepper, and any toppings you like.
  6. Bake for 10-12 minutes or until the avocado flesh is soft and the egg is cooked to your liking.

#3: Zoodle Egg Nests

This healthy low carb breakfast is a good low-fat alternative to avocado egg boats.

You can toss on other veggies, depending on your preferences.


  • 2 large zucchinis, spiralized
  • 4 large eggs
  • 1 tablespoon (30 mL) of avocado oil or olive oil
  • Parmesan cheese or feta cheese to taste
  • Salt and pepper to taste


  1. Preheat your oven to 350°F (180°C).
  2. Sauté the zucchini in oil over medium heat until tender.
  3. Line four muffin cups in a muffin tin with 1/2 a spiralized zucchini in a nest formation. 
  4. Crack one egg into each of the four nests, and season with salt, pepper, and cheese.
  5. Bake for 5-7 minutes or until the eggs are set to your liking.
A vegetable frittata in a pan.

#4: Vegetable Frittata 

Frittatas make a great foil for low carb breakfast on-the-go

You can make the frittata ahead of time and either freeze individual slices or keep it in the refrigerator for 3-4 days and slice and heat it up as you go.

As with omelets, you can vary the vegetables and cheese you add.


  • 6 large eggs
  • 1/3 cup (80 mL) of milk
  • 2 cups (60 grams) of spinach, chopped
  • 1 cup (150 grams) of bell peppers, chopped
  • 1 cup (150 grams) of mushrooms, chopped
  • 2 cloves of garlic
  • 1 cipollini onion, diced
  • 1 ounce (28 grams) of crumbled feta
  • 1 tablespoon (15 mL) of avocado oil or olive oil
  • Salt and pepper to taste


  1. Preheat the oven to 400°F (205°C).
  2. Sauté the spinach, onion, garlic, mushrooms, and pepper in an oven-safe skillet that’s roughly 10 inches (25 cm.) over medium heat in the oil until soft. Season with salt and pepper.
  3. Vigorously whisk the eggs, milk, salt, and pepper in a medium bowl.
  4. Evenly distribute the egg over the skillet and sprinkle the feta over the top.
  5. Put the skillet directly in the oven and bake for 15–20 minutes until the eggs are set to your liking.
  6. Slice and serve or freeze.
A variety of nuts.

#5: Low-Carb Granola 

Granola is a great option for a low carb breakfast cereal option. You can make your own to ensure that the ingredients are clean and there aren’t added sugars and unnecessary oils.

Feel free to tweak this low-carb granola recipe to your liking.


  • 1/2 cup (75 grams) of almonds
  • 1/2 cup (60 grams) of walnuts
  • 1/4 cup (40 grams) of hemp seeds
  • 1/4 cup (40 grams) of cashews or Macadamia nuts
  • 1/4 cup (23 grams) of unsweetened coconut flakes
  • 1/4 cup (60 grams) of flaxseeds
  • 1/4 cup (43 grams) of sunflower seeds
  • 2 teaspoons (10 mL) of vanilla extract
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon 
  • 1/4 cup (43 grams) cacao nibs 
  • 1/4 cup coconut oil
  • Optional 1/4 cup of monk fruit extract for sweetness 


  1. Preheat your oven to 350°F (180°C).
  2. Chop the nuts or quickly pulse them in a food processor until they are the texture of your liking.
  3. Add everything to a large bowl except the coconut oil, monk fruit, and vanilla extract.
  4. Heat the coconut oil until liquid. Whisk in the monk fruit and vanilla extract.
  5. Pour the dressing over the chopped nuts and seeds, and mix until evenly coated.
  6. Pour the mixture onto a baking sheet lined with parchment paper and spread evenly.
  7. Bake for 10-15 minutes or until lightly toasted and browned.
Cauliflower rice.

#6: Cauliflower Hash

You can skip the carb-heavy potatoes or rice and make a healthy, low carb breakfast hash with cauliflower rice.

Sauté cauliflower rice with onions, garlic, salt, and pepper in a skillet with olive oil or butter.

Add turkey sausage or bacon and a fried egg to add more protein and fat.

#7: Cauliflower Toast

Although we can’t say this low carb breakfast toast will be the exact same taste and texture as roasted white bread, it’s a good low-carb bread substitute that holds up as a healthy toast alternative.

You can top it with your favorite low-carb toppings like nut butter, butter, or cheese.


  • 1 pound (16 ounces) or cauliflower rice thawed and drained or 5 cups cauliflower florets (about 1 pound), priced 
  • 1 large egg, beaten 
  • 1 cup shredded cheddar cheese 
  • ¼ teaspoon ground pepper 
  • ⅛ teaspoon salt 


  1. Preheat your oven to 425 degrees F. Line one large baking sheet with greased parchment paper.
  2. Rice fresh cauliflower in a food processor or use frozen cauliflower rice.
  3. Add it to a large bowl and cover loosely; microwave for 4-5 minutes or until softened.
  4. Allow the cauliflower to cool somewhat, and then wring out the extra moisture in a clean kitchen towel.
  5. Add back to the bowl with the rest of the ingredients.
  6. Use a 1/3 cup measure and form tightly-packed 3-4 inch squares on the baking sheet.
  7. Bake for 25 minutes or until golden brown.
A bowl of cottage cheese.

#8: Cottage Cheese With Cinnamon

Cottage cheese is a great high-protein breakfast that’s lower in carbs than yogurt but has similar applications.

One cup (8 ounces or 227 ounces) of cottage cheese has about 24 grams of protein.

Depending on how low-carb your diet is, you can top cottage cheese with berries or low-sugar fruits, or unsweetened applesauce, but many people who want a keto breakfast just add a sprinkle of cinnamon.

#9: Low-Carb Breakfast Waffles

If you miss a carb-heavy Belgian waffle’s satisfying taste and texture, this low-carb waffle recipe can be an awesome diet-friendly alternative.

You’ll need a waffle maker, or you can use the same batter to make pancakes if you don’t have one.


  • 1/2 cup (56 grams) of almond flour
  • 1/2 cup (90 grams) of Greek yogurt
  • 1 scoop of vanilla or chocolate protein powder, depending on your preferences.
  • 4 large eggs
  • 2 tablespoons (24 grams) of monk fruit extract
  • 1 teaspoon (5 grams) of baking powder
  • 1/2 teaspoon (3 grams) of cinnamon 
  • 1/4 teaspoon of salt
  • 2 tablespoons (28 grams) of coconut oil or butter, melted


  1. Add all the ingredients (except 1 tablespoon of melted butter) to a food processor or blender and combine until smooth, but try not to over-mix.
  2. Heat a waffle maker and lightly grease with the melted butter.
  3. Scoop 1/4 of the batter into the waffle maker and cook until waffles are crispy on the edges and golden brown.
  4. Cook each waffle.
  5. Serve with toppings of your choice, such as slivered almonds, fresh berries, or nut butter.
A stack of waffles.

#10: Keto Protein Shakes

Protein shakes make a great high-protein, low carb breakfast.

If you’re following the keto diet or want a low-carb protein shake, you’ll love this easy keto chocolate protein shake recipe.


  • 1 cup unsweetened almond milk
  • 1/2 ripe avocado
  • 2 tablespoons unsweetened cocoa powder
  • 1/4 cup keto chocolate protein powder 
  • 2 tablespoons of cashew butter or almond butter
  • 1/2 cup ice

We made this next keto vanilla protein shake for anyone who wants a banana-free, low-carb protein shake recipe.

The frozen cauliflower does not change the flavor, yet it adds body without adding a lot of carbs or calories.

We recommend cashew butter because it’s more mild and smooth than almond butter.


  • 1 cup unsweetened almond milk
  • 1/2 cup frozen cauliflower rice
  • 1 tablespoon real vanilla extract
  • 1/4 cup keto vanilla protein powder 
  • 2 tablespoons of cashew butter or macadamia nut butter 
  • 1/2 cup ice

Which one of these low carb breakfasts is your favorite? Let us know!

Looking for more high-protein breakfasts? We share even more recipes here.

A person holding out a protein shake.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

1 thought on “10 Great Low Carb Breakfast Ideas To Fuel Your Day”

  1. You have lots of great tips. I like the Keto diet ideas the best. One item I don’t see a lot about is the use of resistence bands. I was once a competitive runner, now at 61, I’m trying to break 21:00 in 5k. I have found as an older runner I can get nagging little injuries. My daughter who plays D1 soccer has shared many resistence band workouts the soccer players use to recover and build strength. They have helped me a lot and was wondering if you have any articles on the subject.
    Thanks again!


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