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15 Breakfasts With up to 20 Grams of Net Carbs

Almond Flour Pancakes With Yogurt and Nectarines
In This Article

Tracking net carbs can be a helpful tool if you’re following a low-carb diet. Net carbs represent the carbs that are actually used by the body as energy and are calculated by subtracting dietary fiber and sugar alcohols from the total carbs. These hearty breakfasts feature up to 20 grams of net carbs — all under 370 calories per serving.

Discover and log these recipes and more in the MyFitnessPal app!

1. USE-WHAT-YOU-HAVE CRUSTLESS QUICHE | MYFITNESSPAL’S RECIPES

15 Breakfasts With up to 20 Grams of Net Carbs

Nutrition (per serving): Calories: 173; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 259mg; Sodium: 290mg; Carbohydrate: 9g; Dietary Fiber: 1g; Net Carbs: 8g; Sugar: 1g; Protein: 12g

2. BROCCOLI PESTO OMELET WITH MIXED GREENS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 271; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 4mg; Sodium: 346mg; Carbohydrate: 12g; Dietary Fiber: 4g; Net Carbs: 8g; Sugar: 3g; Protein: 20g

3. BLACK BEAN AND AVOCADO BREAKFAST TOSTADAS | MYFITNESSPAL’S RECIPES 

15 Breakfasts With up to 20 Grams of Net Carbs

Nutrition (per serving): Calories: 335; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 191mg; Sodium: 424mg; Carbohydrate: 29g; Dietary Fiber: 9g; Net Carbs: 20g; Sugar: 3g; Protein: 15g

4. AVOCADO SWEET POTATO TOAST WITH POACHED EGG | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 147; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 170mg; Sodium: 86mg; Carbohydrate: 10g; Dietary Fiber: 3g; Net Carbs: 7g; Sugar: 2g; Protein: 7g

5. ALMOND FLOUR PANCAKES WITH YOGURT AND NECTARINES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 209; Total Fat: 15g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 1mg; Sodium: 176mg; Carbohydrate: 12g; Dietary Fiber: 3g; Net Carbs: 8g; Sugar: 10g; Protein: 11g

6. SPAGHETTI SQUASH EGG CUPS | MYFITNESSPAL’S RECIPES

Nutrition Information (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Net Carbs: 12g; Sugar: 3g; Protein: 19g

7. CURRIED TOFU-SPINACH SCRAMBLE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 214; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 197mg; Carbohydrate: 5g; Dietary Fiber: 3g; Net Carbs; 2g; Sugar: 1g; Protein 18g

8. VEGAN CHICKPEA FRITTATA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 126; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0 mg; Sodium: 223mg; Carbohydrate: 17g; Dietary Fiber: 4g; Net Carbs: 13g; Sugar: 4g; Protein: 6g

9. HUEVOS RANCHEROS NESTS | MYFITNESSPAL’S RECIPES

15 Breakfasts With up to 20 Grams of Net Carbs

Nutrition (per serving): Calories: 267; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 194mg; Sodium: 336mg; Carbohydrate: 24g; Dietary Fiber: 5g; Net Carbs: 19g; Sugar: 3g; Protein: 13g

10. SMASHED AVOCADO WITH SMOKED SALMON & RED ONION | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 281; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 20mg; Sodium: 171mg; Carbohydrate: 23g; Dietary Fiber: 6g; Net Carbs: 17g; Sugar: 4g; Protein: 21g

11. CAULIFLOWER-CRUSTED SPINACH FETA PIE | MYFITNESSPAL’S RECIPES

Cauliflower-Crusted Spinach Feta Pie

Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Net Carbs: 6g; Sugar: 4g; Protein: 13g

12. KETO-WALNUT CASHEW PORRIDGE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 291; Total Fat: 20g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 60mg; Carbohydrate: 26g; Dietary Fiber: 9g; Net Carbs: 17g; Sugar: 11g; Protein: 8g

13. RASPBERRY CHIA PUDDING WITH ALMOND MILK AND FLAX CRISPS | MYFITNESSPAL’S RECIPES

15 Breakfasts With up to 20 Grams of Net Carbs

Nutrition (per serving): Calories: 286; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 28g; Dietary Fiber: 17g; Net Carbs: 11g; Sugar: 11g; Protein: 11g

14. TOFU AND VEGGIE SAUSAGE SCRAMBLE WITH TURMERIC | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 191; Total Fat: 8.6g; Saturated fat: 0.5g; Monounsaturated fat: 4g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 13g; Dietary Fiber: 4g; Net Carbs: 9g; Sugar: 3g; Protein: 20g

15. EGG-TOPPED SAUTEED GREENS BREAKFAST SALAD | EATING BIRD FOOD

15 Breakfasts With up to 20 Grams of Net Carbs

Nutrition (per serving): Calories: 368; Total Fat: 29g; Saturated Fat: 6g; Monounsaturated Fat: 17g; Cholesterol: 372mg; Sodium: 237mg; Carbohydrate: 13g; Dietary Fiber: 7g; Net Carbs: 6g Sugar: 3g; Protein: 17g

Stick to your low-carb goals by tracking total net carbs in each food, meal and day in the MyFitnessPal app.

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