22 high-protein low-carb breakfast ideas
Set yourself up for healthy eating success with these 22 easy high-protein low-carb breakfast recipes. They’ll keep you feeling full, satisfied and energised until lunch, whilst keeping your carbs down low.
It’s time to ditch carb-bomb breakfasts that leave you feeling tired and hungry come 10 am. From crunchy homemade granola to a low-carb take on the classic English breakfast, your first meal of the day is about to become a whole lot healthier, tastier and more satisfying to boot.
Why low-carb breakfasts?
High-carb breakfasts like a croissant, toast with jam or a sugary bowl of cereal send your blood sugar on a rollercoaster ride. They cause an immediate blood sugar spike, followed by a rapid crash. This leaves you feeling knackered, unproductive and craving more carb-heavy foods to see you through till lunch.
Thankfully, eating a high-protein low-carb breakfast will keep your blood sugar stable, provide sustained through the morning and prevent the dreaded mid-morning slump. You’ll also feel fuller for longer, meaning you’ll be able to reduce snacking and prevent overeating later in the day.
High-protein low-carb breakfast recipes
These high-protein low-carb breakfast ideas are easy-to-make but guaranteed to satisfy hunger for hours to come.SKIP TO VEGAN
1. Low-carb English breakfast
Nothing beats a cooked breakfast—and this low-carb take on a fry-up really hits the spot! Although it’s lower in carbs, it doesn’t skimp on protein. The best part? It’s way more filling than the classic carb-loaded version!
How to make it: Whip up your choice of eggs, bacon, sausage, mushrooms and black pudding as you normally would. Leave out the toast, hash browns and any other high-carb items, but add in some sliced avocado, roasted tomatoes and wilted spinach if you’d like.
2. Scrambled eggs
When you want something warm but don’t have much time to spare, scrambled eggs are the ultimate high-protein low-carb fast food. You can serve scrambled eggs with whatever you have in the fridge; be it smoked salmon and spinach (our go-to!), low carb veggies or some bacon.
How to make it: Crack 2 or 3 eggs in a bowl, whisk with a fork and season with salt and pepper. In a pan, melt a generous knob of butter, pour in the eggs, stir for a minute or two until creamy and serve immediately.
3. Low-carb yoghurt breakfast bowl
Looking for a quick no-cook high-protein low-carb breakfast? Low-carb yoghurt bowls are made for you! Greek yoghurt is packed with protein; and with the addition of low-carb fruits, nuts and seeds, you can easily create a creamy, crunchy and nutritious brekkie in minutes.
How to make it: Grab a bowl, add a serving of yoghurt and stir in (or sprinkle on top) your choice of low-carb ingredients. For a little extra flavour, stir in a teaspoon or two of cinnamon or vanilla extract. Here are our go-to choices and their net carb content:
- 2 tbsp flax seeds: 0.25g
- 2 tsp cinnamon: 0.6g
- 2 tsp vanilla extract: 1g
- 25g pecan nuts: 1g
- 2 tbsp desiccated coconut: 1g
- 25g brazil nuts: 1.1g
- 25g macadamia nuts: 1.2g
- 40g blackberries: 1.7g
- 25g almonds: 2g
- 2 tbsp chia seeds: 2g
- 2 tbsp pumpkin seeds: 2g
- 40g raspberries: 2.2g
- 40g strawberries: 2.3g
- 2 tbsp almond butter: 3g
- 2 tbsp peanut butter: 4g
- ½ a peach: 4g
Eggs are packed with protein, contain next to no carbs and taste delicious to boot. Omelettes are an easy (and tasty) way to include eggs in your everyday breakfast routine. Fill ‘em up with your favourite low-carb ingredients (try feta, cheddar or veggies) and enjoy!
How to make it: Crack 2 or 3 eggs in a bowl, whisk with a fork and season with salt and pepper. Heat a generous knob of butter in a frying pan, pour in the eggs and tilt the pan around so that the eggs are evenly spread. When the eggs are almost set, cover half of the omelette with your choice of filling. Slip a spatula under the unfilled side, fold over and allow to cook for another minute or two.
5. Cheesy egg muffins
Looking for a grab ‘n’ go low-carb breakfast? You’ll love egg muffins. They keep in the fridge for a few days and are easily portable, so you can batch cook at the weekend and grab one on the way out the door on busy mornings.
How to make it: Whisk 6 large eggs with a glug of milk and 30g cheddar. Add optional cooked veggies or chopped bacon. Pour the mixture into the holes of a muffin tin (this recipe should fill around 8) and top with a sprinkle of cheese. Bake at 180°c for around 15 minutes.
6. Mushroom breakfast stack
Miss bacon and sausage baps? For a hot breakfast treat without carbs, this portobello mushroom stack is the perfect swap! Topped with crispy bacon, sausages and oozing poached egg, it makes for a wonderful weekend brunch.
How to make it: Brush a portobello mushroom cap and half a beef tomato with a little olive oil, season with salt and pepper and grill for 5 minutes or so. Top the mushroom with a layer of cooked crispy bacon and sliced sausages (fry, oven cook or grill them—your choice), add the tomato and finish with a poached egg on top.
7. Avocado boats
Avocados are quick, creamy and full of heart-healthy essential fats. Get creative and use them as a ‘boat’ for this versatile low-carb breakfast idea – the opportunities are endless!
How to make it: Cut avocados in half and remove the pit—then get creative! Load them with scrambled egg, fill them with cream cheese and bacon or smoked salmon, or crack an egg right in there and bung in the oven for 10–15 minutes.
8. Low-carb breakfast burrito
Who needs tortillas anyway?! By using eggs in place of a carb-heavy tortilla wrap, you can enjoy the taste of a burrito without the heavy carb-load. Fill with your favourite breakfast ingredients, wrap it up and dig right in—it only takes 5 minutes or so to make.
How to make it: Whisk 2 eggs, a glug of milk, salt, pepper and optional chives together in a bowl. Melt some butter in a pan, pour in the egg mixture and tilt the pan to ensure an even covering. Let the egg cook for two minutes, transfer to a plate and fill with your favourite ingredients—try bacon, tomato salsa, avocado and cheese. Roll into a burrito and enjoy!
9. Salmon eggs benedict
Everyone loves good old eggs benny; and there’s no need to miss out on a low-carb diet. With a few savvy low-carb swaps (think salmon in place of bacon, and keto-friendly muffins instead of muffins), you can transform this classic dish into a low-carb breakfast feast.
10. Purition Original
If you’re looking for a quick high-protein low-carb breakfast, you’ll love Purition. Our whole food blends take just seconds to prepare, but keep you full for 4–5 hours. At 2-4g of carbohydrates per meal with 16g protein, Purition can support your weight-loss goals whilst giving you everything you need to take on the day.
How to make it: For a high-protein low-carb breakfast smoothie, blend 40g Purition with 200–250ml of your favourite milk. If crunchy yoghurt bowls are more your thing, mix 40g Purition into a serving of yoghurt and top with nuts and seeds. Fancy an instant low-carb porridge? Just add a splash of hot water or milk to 40g Purition and mix well.TRY SAMPLES
Vegan high-protein low-carb breakfast ideas
We’ve got low-carb breakfasts to suit everyone! Whether you’re vegan, dairy-free or just looking for more healthy breakfast ideas, you’ll love these vegan low-carb high-protein breakfast recipes.
11. Low-carb breakfast smoothies
When you need to be out the door pronto, smoothies make for a great high-protein low-carb breakfast. Plus, as you can make them with dairy or dairy-free milk/yoghurt, they’re totally vegan-friendly. To make a low-carb smoothie, you’ll need to stay away from high-sugar juices and fruits and focus on the addition of protein and fats.
How to make it: Start with a liquid base, choose a protein source, add in some healthy fats and finish with a handful of leafy greens and a small serving of low-carb fruit, such as berries. Here are some easy low-carb friendly smoothie ingredients to consider:
- Soy milk
- Coconut milk
- Almond milk
- Hemp milk
- Cashew milk
- Whole milk
- Soy yoghurt
- Silken tofu
- Natural nut butter
- Chia seeds
- Pumpkin seeds
- Greek yoghurt
- Protein powder
- Chia seeds
- Flax seeds
- Hemp seeds
- Coconut oil
- Natural nut butter
- Full fat yoghurt
Fruits & veggies
- Frozen berries
- Half a plum, peach or kiwi
12. Chia pudding
Chia seeds should be a vegan low-carb diet staple. They’re high in protein and dietary fibre and happen to be one of the best vegan sources of essential fatty acids. Chia pudding is a great way to get more of these super seeds into your diet—plus, if you have hectic mornings, this low-carb breakfast can be prepared the night before.
How to make it: Whisk together 150ml coconut milk, 30g chia seeds and half a teaspoon of vanilla extract. Add to a breakfast jar or small bowl, cover and refrigerate for a few hours or overnight. For an added dose of vegan protein, add a scoop or two of Purition Vegan before eating.
13. Vegan yoghurt bowl
Creamy, crunchy and uber-nutritious, a vegan yoghurt bowl is a great low-carb breakfast for busy weekdays. Unsweetened coconut and soy yoghurt are typically the lowest in carbohydrates, but soy is the higher protein option. Mix in some fruit, seeds, nuts and a scoop of low-carb protein powder for a tasty and nutritious start to the day!
How to make it: Grab a bowl, add a serving of vegan yoghurt (soy and stir in (or sprinkle on top) your choice of low-carb ingredients. Berries, peach, almonds, pecans, chia seeds, flaxseed, pumpkin seeds and desiccated coconut all make great choices! For a little extra flavour, stir in a teaspoon or two of cinnamon or vanilla extract.
14. Tofu scramble
2g carbs, 118 calories and 13g protein per 200g of tofu? Yes, please! Whether you’re vegan or not, tofu scramble is a quick and easy high-protein low-carb breakfast idea. You’ll be surprised at how similar it is in texture and taste to scrambled eggs! Serve it up on a bed of leafy greens, with a side of coconut oil fried veggies or stuff inside an avocado.
How to make it: For 1 person, break around 100–150g of firm tofu into rough bite-sized chunks. Heat some coconut oil in a non-stick pan and add the tofu, along with 1 tbsp nutritional yeast and ½ tsp turmeric. Cook and gently stir for 5 minutes. Add 2 tbsp almond milk cook for another 5 minutes, stirring occasionally. If you’d like it a little creamier, feel free to add more milk. Season to taste and serve.
15. Vegan low-carb ‘facon’
Crispy, smoky, high in protein, low in carbs – that’s homemade tofu bacon for you! Serve it up with some fried low-carb veggies, alongside a small serving of tofu scramble or cut into lardons and stuffed inside an avocado. You can also use tempeh to make vegan bacon; it’s equally high in protein and low in carbs.
How to make it: Press a block of tofu and slice into thin strips. Put the strips into a deep bowl or container. Mix 2 tbsp olive oil, 2 tbsp soy sauce, 1tbsp maple syrup, 1 tsp mustard, 2 tsp smoked paprika and ½ tsp garlic powder. If you have liquid smoke, add 2tsp in – it’s great for extra flavour, but don’t worry if you don’t have any. Pour the mix over the tofu strips and let them marinate for at least 15 minutes or overnight. Transfer the marinated tofu slices to a lined baking tray, in a single layer. Pour over half of the remaining marinade and bake at 180°c for 20 minutes. Flip the tofu over, drizzle with the last of the marinade and bake for another 15 mins or until dark brown.
16. Low-carb vegan fry-up
A fry-up on a low-carb vegan diet? It’s totally possible. Swap out the bacon and sausages for the tofu bacon in the recipe above, fry up some veggies and whip up some quick tofu scramble and you’re sorted. While this low-carb breakfast will take a little longer to make than the others, it makes a great weekend brunch when you fancy something special.
How to make it: First, make the tofu bacon using the recipe above. Cut a large tomato or two in half and drizzle (cut-side-up) with olive oil and season with salt and pepper, before grilling for 10 minutes. Fry some mushrooms in olive oil for around 5 minutes, add a handful of spinach, cook until wilted and season with salt and pepper. If you’d like to add tofu scramble, use our recipe above. Lastly, pop half an avocado in a bowl, mash with a fork and stir in a squeeze of lime, some chilli flakes, as well as salt and pepper. Plate up and sprinkle with (optional) roasted mixed seeds for an extra pop of protein.
17. Low-carb porridge
Porridge is a UK breakfast staple, but it’s not the best choice for a low-carb diet. There’s no need to miss out though – try Purition as an oat-free low-carb porridge instead! High in protein, fibre & natural fats at just 2–4g net carbs per serving, it makes for a quick, creamy and hearty morning porridge swap
How to make it: Take 40g of Purition Vegan, add a splash of hot boiled water or milk, mix well, add your choice of toppings and voila. It’s a quick, easy and nutritious low-carb or keto alternative to porridge, so you don’t need to miss out!
18. Homemade nutty granola
Shop-bought granola might be tasty, but it’s also ridiculously high in sugar. The good news? You can make your own equally delicious – but 10x healthier – low-carb version at home. Serve with a generous dollop of vegan yoghurt or some coconut milk for a nutty, crunchy and uber-satisfying low-carb breakfast!
How to make it: Roughly chop or pulse 2 cups nuts of choice. Mix in a bowl with 1 cup raw seeds of choice and ⅓ cup desiccated coconut. Melt ¼ cup of coconut oil, then mix in a bowl with 1 tsp vanilla extract and ¼ cup maple syrup or agave. Pour over the dry ingredients and mix. Spread out on a lined baking tray, sprinkle with 2tsp ground cinnamon and roast. After 20 minutes, take out the oven, stir and return to the oven for another 10–15 minutes until golden and crunchy. Remove from the oven and leave to cool before storing in an air-tight container.
19. Avocado on tofu toast
Looking for a brunch-worthy low-carb vegan recipe? This recipe uses layers of creamy smashed avocado – or simple sliced avocado – on top of crispy tofu toast, making it low in carbohydrates but teeming with protein and essential fats. It’s a little more fiddly than the recipes above, but it’s still well worth it for a weekend breakfast special!
How to make it: Slice a block of drained and pressed firm tofu (allow around 100–150g per person) into thin 1-inch toast-shaped slices. Brush them with a little olive oil, season with salt and pepper and bake at 180°c for around 30 minutes or until crispy, turning halfway. Top the slices with mashed and seasoned avocado (try salt, pepper and a little chilli powder), drizzle with lemon juice and dig in. Alternatively, just slice the avocado and load it on top.
20. Coconut & chia cereal
Cereal is a British breakfast staple, but it’s rarely low-carb friendly. The good news? This homemade coconut & chia take on breakfast cereal from Stone Soup is low-carb, super nutritious and far tastier than any shop-bought cereal. Serve it up with Greek or coconut yoghurt and a handful of berries, or your favourite milk if you’d prefer it to be more cereal-like.
How to make it: Put a cup of sliced almonds on a baking tray and toast at 180°C for 10 minutes. Take them out of the oven, give them a quick stir and cook for 5 more minutes or until golden. Let the almonds cool, transfer to an airtight container and add 1 cup desiccated coconut and 3 tbsp chia seeds. This should make enough for 2 servings, so feel free to double-up and batch cook if you’d prefer.
21. Chickpea omelette
You can still have a tasty omelette on a low-carb vegan diet – just make it with chickpea flour instead. Chickpea flour is packed with protein, high in fibre but low in carbs, so you’ll want to add it to your next low-carb shopping list. This low-carb breakfast recipe is quick, easy and can be filled with whatever veggies or low-carb fillings you have in the fridge.
How to make it: Mix 6 heaped tablespoons of chickpea flour with some salt and pepper. Add around 5 tablespoons of water and mix until you achieve a creamy batter. If it seems stiff, add a little more water. Add optional chopped onions and some herbs and mix. Heat up olive oil in a pan on a medium heat, scoop in the batter and spread it evenly across the pan. Cook for a few minutes, flip over and cook for a further 1–2 minutes. If you’d like to add any filling (any low-carb veggies work well), add them to half the omelette, fold over and serve.
22. Purition Vegan
15g plant protein, 12g essential fats and only 2–5g carbs, all in under 30 seconds? You get all that and loads more with Purition Vegan. Our plant-based wholefood blends are made with a nutrient-dense recipe of seven seeds and nuts, plus European-grown premium plant protein, to keep you full for 4–5 hours. Choose from 12 delicious vegan flavours or test them all out with a Discovery Box for just £15.
How to make it: For a vegan low-carb breakfast smoothie, blend 40g Purition with 200–250ml of your favourite nut milk. Fancy a crunchy yoghurt bowl? Just mix 40g Purition into a serving of coconut yoghurt and top with nuts, seeds and berries.
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