When following a low-carb diet, prioritizing lean proteins and fiber-rich veggies is key. It’s also important to make the quality of carbs count, and include whole-food sources like whole grains and sweet or regular potatoes. These 15 breakfast recipes do just that and feature up to 21 grams of protein per serving.
1. USE-WHAT-YOU-HAVE CRUSTLESS QUICHE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 173; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 259mg; Sodium: 290mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g
2. SPAGHETTI SQUASH EGG CUPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g
3. 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; Sugar: 10g; Protein: 11g
4. 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; Sugar: 3g; Protein: 20g
5. 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; Sugar: 2g; Protein: 7g
6. EGG & BACON MINI CASSEROLES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g
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; Sugar: 1g; Protein 18g
8. CAULIFLOWER-CRUSTED SPINACH FETA PIE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g
9. 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; Sugar: 4g; Protein: 6g
10. 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; Sugar: 3g; Protein: 20g
11. QUINOA EDAMAME EGG MUFFINS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g
12. CHIA OATMEAL BREAKFAST COOKIE | EATING BIRD FOOD
Nutrition (per serving): Calories: 77; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 5g; Protein: 1g
13. CHORIZO TOMATO AND EGG BREAKFAST SKILLET | THE ENDLESS MEAL
Nutrition (per serving): Calories: 376; Total Fat: 21g; Saturated Fat: 10g; Monounsaturated Fat: 3g; Cholesterol: 360mg; Sodium: 580mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 0g; Protein: 21g
14. EGG-TOPPED SAUTEED GREENS BREAKFAST SALAD | EATING BIRD FOOD
Nutrition (per serving): Calories: 368; Total Fat: 29g; Saturated Fat: 6g; Monounsaturated Fat: 17g; Cholesterol: 372mg; Sodium: 237mg; Carbohydrate: 13g; Dietary Fiber: 7g; Sugar: 3g; Protein: 17g
15. HEALTHY BAKED EGG CUPS | EATING BIRD FOOD
Nutrition (per serving): Calories: 96; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 117mg; Sodium: 343mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 7g
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