4 Low Carb High Protein Breakfast Recipes

Introduction

If you’ve ever stared into your fridge at 7AM wondering what to eat that won’t ruin your low carb goals, you’re not alone. Whether you’re hitting the gym, working from home, or running after toddlers, these 4 low carb high protein breakfast recipes are your new go-to.

These breakfasts are perfect for busy mornings, keto-friendly diets, and muscle maintenance. Plus, they’re fast, flavor-packed, and don’t require fancy ingredients. Let’s get into it!

🥚 Recipe 1: Spinach & Feta Egg Muffins

Ingredients:

• 6 large eggs
• 1 cup chopped spinach (fresh or frozen)
• ½ cup crumbled feta cheese
• ¼ cup diced onions
• Salt & pepper to taste
• Olive oil spray or muffin liners

Instructions:

• Preheat oven to 375°F (190°C).
• Grease or line a muffin tin.
• In a bowl, whisk eggs with salt and pepper.
• Stir in spinach, feta, and onions.
• Pour mixture evenly into muffin cups (about ¾ full).
• Bake for 18–20 minutes or until set.
• Let cool slightly before serving.

Variations:

• Swap feta for shredded cheddar or goat cheese.
• Add chopped turkey bacon or diced bell peppers.

Storage & Reheating:

• Store in fridge for up to 5 days.
• Reheat in microwave for 30–40 seconds.

🥑 Recipe 2: Avocado Chicken Breakfast Bowl

Ingredients:

• 1 grilled chicken breast (sliced or shredded)
• ½ ripe avocado, diced
• 2 boiled eggs
• 1 cup baby spinach or arugula
• 1 tbsp olive oil
• Salt, pepper, and chili flakes

Instructions:

• Arrange spinach in a bowl as a base.
• Top with sliced chicken, avocado, and eggs.
• Drizzle with olive oil and season.
• Add chili flakes if you like a kick!

Variations:

• Replace chicken with tofu for a vegetarian version.
• Add cucumber, cherry tomatoes, or hemp seeds.

Storage Tip:

• Assemble just before eating to avoid soggy greens.

🧇 Recipe 3: Low Carb Protein Waffles

Ingredients:

• 1 scoop vanilla protein powder
• 1 egg
• 2 tbsp almond flour
• 1 tbsp Greek yogurt
• ¼ tsp baking powder
• 1–2 tbsp unsweetened almond milk

Instructions:

• Mix all ingredients into a smooth batter.
• Preheat waffle maker and grease lightly.
• Pour in batter and cook 3–5 minutes.
• Serve with berries and sugar-free syrup.

Variations:

• Use chocolate protein powder for dessert vibes.
• Add a pinch of cinnamon or vanilla extract.

Reheating Tip:

• Pop in the toaster for a crispy reheat!

🥓 Recipe 4: Turkey Bacon & Egg Lettuce Wraps

Ingredients:

• 3–4 butter lettuce leaves
• 2 scrambled or fried eggs
• 2 slices turkey bacon, cooked
• 1 tbsp mayo or avocado spread
• Salt & pepper

Instructions:

• Lay out lettuce leaves.
• Spread mayo or avocado on each leaf.
• Add turkey bacon and eggs.
• Roll up like a taco and enjoy!

Variations:

• Swap turkey bacon for smoked salmon or tofu.
• Add shredded cheese or hot sauce for extra flavor.

Storage Tip:

• Assemble just before eating to keep lettuce crisp.

Nutrition Info (Per Serving Approx.)

Recipe	Calories	Protein	Carbs	Fat
Spinach Muffins	120	9g	2g	8g
Chicken Bowl	350	32g	5g	20g
Protein Waffle	210	22g	4g	10g
Lettuce Wraps	180	14g	3g	12g

❓ Frequently Asked Questions

Q1: Can I meal prep all of these breakfast recipes for the week?
Yes! All four recipes store well in the fridge and can be reheated quickly. Just keep lettuce wraps and greens separate until ready to eat.

Q2: Are these recipes suitable for keto diets?
Absolutely. All of them are under 6g net carbs and packed with protein and healthy fats, making them keto and low carb friendly.

Q3: What’s the best protein powder to use for the waffles?
Go with a clean, low-carb whey or plant-based protein powder. Vanilla flavour works best for flexibility.

If you love protein-packed meals, don’t miss my Quick, Healthy Smoothies: 4 Recipes in 5 Minutes