What Can I Have for Breakfast on a Low-Carb Diet? 20 Recipes

Here are 20 low-carb breakfast ideas that are nourishing and delicious and can help you kickstart your day with a boost of energy

For many people, breakfast is one of the best meals of the day. But most breakfast foods are carb-heavy, making it challenging to find healthy options especially if you are trying to avoid medical issues like diabetes and weight gain.

Here are 20 low-carb breakfast ideas that are nourishing and delicious and can help you kickstart your day with a boost of energy.

20 low-carb breakfast recipes

1. Egg and spinach crepe

Blanch spinach and blend to form a paste.
In a bowl, whisk eggs and spinach paste together.
Add a pinch of baking soda, salt, and other spices of your choice.
Grease a heated pan with some cooking oil.
Take a spoonful of the egg and spinach mixture and spread it into a circular shape on the pain.
Cook for 5-10 minutes on both sides and serve.

2. Bell pepper baskets

Chop a bell pepper in half and remove the seeds.
Fill each half with shredded cheese and seasoning of your choice.
Bake for 8-10 minutes.
Poach 2 eggs and serve on top.

3. Egg and veggie frittata

In a heated skillet, add cooking oil, finely chopped mushrooms, red onions, scallions, and red bell pepper.
In a bowl, whisk eggs with basil, pink salt, and freshly ground black pepper.
Pour the mixture over the vegetables.
Cook for 4-5 minutes.
Add shredded mozzarella and place the skillet in the broiler for 2-3 minutes.

4. Egg and cheese savory muffins

Whisk 5 eggs in a bowl.
Add ½ cup of milk, 2 tablespoons of shredded cheddar cheese, and chopped vegetables of your choice. Mix well.
Pour the mixture into muffin molds and bake at 356 F for 15-20 minutes.

5. Low-carb cinnamon pancakes

Whisk 4 egg whites in a bowl with a pinch of salt until you see soft peaks form.
Add ½ cup buttermilk, ¼ cup almond flour, ½ teaspoon each of vanilla extract and baking powder, ¼ teaspoon cinnamon powder, and stevia or another low-calorie sweetener. Mix well.
Grease a pan with butter and spoon the batter into it so that it spreads evenly.
Cook on both sides.
Serve with a little whipped cream and sliced fresh strawberries.

6. Stir-fried soy chunks

In a heated pan, drizzle olive oil and add soy chunks and a spoonful of sesame seeds.
Sauté until the chunks appear lightly golden.
Add diced vegetables and sauté for 5 more minutes or until the chunks appear golden brown.
Garnish with your favorite herbs and spices.

7. Tofu and olive skewers

Dice firm tofu into small cubes.
Chop olives, bell pepper, and cherry tomatoes into pieces.
Season vegetables with a pinch of salt, ½ teaspoon of black pepper, chili flakes, and other spices of your choice.
Mix ingredients in a bowl and let sit for 10 minutes.
Skewer the tofu and vegetables onto sticks.
Grill or cook on a pan.

8. Scrambled silken tofu and cauliflower

In a heated pan, add oil and sauté chopped vegetables of your choice.
Add salt, black pepper, and mixed herbs.
Add silken tofu and mix everything well.
Cook on low heat for 3-5 minutes.
Serve with keto bread or with your favorite salad.

9. Minced chicken breakfast bowl

Boil minced chicken, then drain and set aside.
Heat 1 teaspoon of cooking oil in a pan.
Add chopped onions and sauté for 2-3 minutes.
Add chopped cauliflower, kale, and chicken and cook for 5-6 minutes until they get some color.
Place the cooked ingredients in a bowl and add chopped avocado, radish, cilantro, and pickled onions.
Season with salt and spices of your choice.

10. Baked salmon and broccoli

Chop broccoli florets and arrange them with salmon fillets in an ovenproof dish.
Brush with cooking oil or butter.
Bake at 350 F for 15-20 minutes.
Add lemon juice, salt, and chopped herbs.

11. Sausage and “chaffle” ((low-carb waffle) sandwich

Whisk eggs and shredded cheese in a bowl.
Pour the mixture into a waffle maker.
Once the waffles are cooked, top with sausage, lettuce, and mustard.

12. Low-carb chicken wrap

Mix 1 cup flaxseed meal, 2 tablespoons coconut or almond flour, ½ teaspoon xanthan gum, and ½ teaspoon of salt.
Add 1 tablespoon of melted butter and knead the mixture into a dough with a bit of warm water.
Make small balls and roll them into thin tortillas.
Layer tortillas on a greased tray and bake at 350 F for 5-10 minutes or cook in a nonstick pan.
Once tortillas are cooked, spread low-calorie mayo, sliced cucumbers, and grilled chicken.
Season with herbs and spices of your choice.

13. Cauliflower rice and salmon bowl

Line a baking tray with parchment paper.
Oil and season salmon fillets with salt and pepper.
Place fillets on a baking tray in a single layer.
Bake at 300 F for 15-20 minutes.
Sauté chopped onions, ginger, and bell pepper in a pan.
Add cauliflower rice, chopped kale, and peas and cook for 3-4 minutes.
Combine baked salmon and vegetables in a bowl and serve.

14. Vegan high-protein smoothie

Blend 1 cup soy yogurt, ½ teaspoon each chia seeds, pumpkin seeds, and hemp seeds, 1 tablespoon peanut butter, and berries.
You can replace soy yogurt with soy milk, almond milk, or any other plant-based milk.

15. Greek yogurt and kiwi smoothie

Blend 1 cup Greek yogurt, ½ teaspoon of shredded coconut, chopped walnuts, and diced kiwi.
Garnish with dried coconut and nuts.

16. Green smoothie

Blend 1 cup fresh spinach, 1 cup water, and ½ cup each chopped kale, celery, cucumbers, and blueberries.
Add freshly squeezed lemon juice and sprinkle some black pepper.

17. Overnight chia pudding (gluten-free)

Pour ½ cup milk (almond or soy milk if you are vegan) in a mason jar and add 2 tablespoons of chia seeds, stevia to taste, ½ teaspoon dried coconut and a shredded date.
Mix the contents well, cover, and keep in the refrigerator for 8-9 hours.

18. Overnight seeds and oats bowl (gluten-free)

Pour ½ cup milk (almond or soy milk if you are vegan) in a mason jar and add 2-3 tablespoons of rolled oats.
Add 1 teaspoon pumpkin seeds, stevia to taste, and chopped walnuts.
Mix the contents well, cover, and keep in the refrigerator for 8-9 hours.

19. Gluten-free granola

Mix 4 tablespoons each of almond flour and flax seeds and ½ cup each chopped almonds, hazelnuts, dried coconut, pumpkin seeds, and walnuts in a bowl.
Add ½ teaspoon of cinnamon powder, sweetener of your choice, 4 tablespoons of melted butter and 1 teaspoon of vanilla essence. Mix well to combine.
Layer on a baking sheet and bake at 350 F for 15-20 minutes until golden brown.
Cut into bite-sized pieces.

20. Blueberry and cream cheese muffins

Beat 15 ounces cream cheese and until smooth and creamy.
Add 4 teaspoons of stevia, 2 eggs, ¼ teaspoon each unsweetened vanilla extract and xanthan gum, chopped almonds, and blueberries. Mix well.
Pour the mixture into muffin molds and bake at 356 F for 15-20 minutes.

What low-carb fruits can you include in your breakfast?

Avocado (9 grams carbs per 100 grams)
Berry (8 to 15 grams carbs per 100 grams)
Watermelon (7.5 grams carbs per 100 grams)
Cantaloupe (8 grams carbs per 100 grams)
Honeydew (9 grams carbs per 100 grams)
Peach (8 grams carbs per 100 grams)
Pineapple (11 grams carbs per 100 grams)
Plum (11 grams carbs per 100 grams)
Orange (12 grams carbs per 100 grams)

What should my daily carb intake be?

Most healthy people should get about 45%-65% of their calories from carbs. So on a 2,000 calorie diet, about 900-1,300 should be from carbs. Since there are about 4 calories in 1 gram of carbs, this equates to consuming about 225-325 grams of carbs a day.

If you are trying to lose weight, follow a low-carb diet, or have diabetes, however, you may need to reduce that amount. Most low-carb diets focus on getting less than 26% of your daily calories through carbs (less than 126 grams of carbs for a 2,000-calorie diet).