Kick off your day with a healthy breakfast option to keep your energy and concentration level up. A nutritional breakfast is even more important, especially when you follow a low carb diet routine. You need to be more strategic about what you choose for breakfast. A high protein low carb breakfast can be a perfect solution. This can help you maintain a healthy weight while protecting yourself from conditions like losing focus.
Swapping your food choices with a high protein low carb breakfast can have its distinct benefits. The only thing that you should keep in mind is not to go for too low in carbs. Make sure to get a balanced amount of carbs as well to nourish yourself with important nutrients. The following high protein low carb breakfast options can be a perfect choice to maintain a healthy routine. They can help you lose weight while keeping you full for long hours. Most importantly all these high protein breakfast options are delicious and easy to make.
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How Low-Carb Breakfast Is Good for You?
When you consume high carb breakfast, for instance, cereal with artificial sugary flavors, or toast with jam – it starts disturbing your blood sugar level. This can cause an immediate spike in blood sugar resulting in a rapid crash. Therefore, you start feeling unproductive and knackered. You also start craving more rich carb foods to get yourself full.
High protein breakfast comparatively can keep your blood sugar level stable throughout the long day. It can help you sustain through the morning and keep you prevented from a dreaded mid-morning slump. The protein-rich breakfast can keep you fuller for longer which means you will be prevented from overeating and extra snacking later in the day.
Healthy High Protein Low Carb Breakfast Food Items
What is a good high protein low carb breakfast? We often come across this question especially while trying to lose weight. Numerous healthy food options are available that can be used for high protein breakfasts. You can consume eggs and meat in various forms with different ingredients for breakfast. There are also many food options for vegan breakfast which are delicious.
Here are the prominent high protein low carb breakfast food items including vegetables and fruits. You can use any of these ingredients to make a filling and well rounded breakfast:
- Eggs – the highest protein source
- Greek Yogurt
- Cottage Cheese
- Mozzarella Cheese
- Ricotta Cheese
- Smoked trout or salmon
- Tofu
- Bacon
- Nut butter or peanut butter
- Seeds and nuts
- Edamame
- Ground turkey, beef, or chicken
High Protein Breakfast Ideas to Start Your Day with Low Carb Well Rounded Meal
1. Omelet with Mushroom Filling
Eggs are filled with high protein and almost no carbs, and they taste delicious. One of the easiest ways to consume eggs is omelets that can be made within a few minutes only. You can also change the omelet filling as per your choice. Mushrooms with eggs can be a good combination for a high protein breakfast.
Recipe to make it:
Crack 1 or 2 eggs in a bowl and whisk it with a spoon or fork. Now add a pinch of pepper and salt to it. Place a frying pan on the stove and heat a knob of butter in it. Pour the eggs and spread them evenly by tilting the pan around. When the eggs get partially cooked, add some sauté mushrooms and garlic to half of the omelet. Fold the unfilled side of the eggs with a spatula and cook for one to two minutes.
2. Protein-Rich English Breakfast
A cooked breakfast is always a perfect choice and no other option can beat it. This low-carb English breakfast can be a perfect choice in this context. The best part is that it is way more filling in comparison to the classic breakfast version loaded with carbs.
Recipe to make it:
Whip up fried eggs (or as you like your eggs), mushrooms, black pudding, sausage, and bacon. You can also add roasted tomatoes and sliced avocado. Make sure to not add items having high levels of carbohydrates like hash browns and toast.
3. Scrambled Eggs to Get Ultimate Protein
Scrambled eggs are one of the ultimate high protein low carb breakfast options. You can easily make them in a short time with whatever you have available in the fridge. This is a convenient way to spare you time while enjoying a warm meal to feel full for long hours. You can make them with spinach, low carb veggies, smoked salmon, bacon, etc.
Recipe to make it:
Simply crack 1 or 2 eggs in a bowl and whisk it with a spoon or fork. Now add some pepper and salt to the mixture as per your taste. Melt a knob of butter in a pan and pour the egg material into it. Add your choice of ingredients like spinach and cook for three to four minutes. Serve instantly after it gets creamy.
4. Chicken Meatballs with a Dip
Meatballs can be a healthy breakfast sausage to consider in times of hurry. It’s quite convenient also because you can use the leftover meatballs from your dinner last night. You can serve them with a dip for better taste, like hummus or tzatziki. For sides cucumber or tomatoes can be added to make it a healthier first meal of your day. This form of breakfast was quite common during the Mediterranean era.
Recipe to make it:
Prepare one portion of meatballs extra while making them for dinner. Store them in the fridge under an airtight jar or container. Take a packet out and bake or cook on a medium stove until it is ready. You can also save extra meatballs for more than a month.
5. Greek Yogurt Breakfast Bowl
If you are looking for a high protein low carb breakfast recipe that does not require cooking, this can be a perfect solution for you. Greek yogurt or low carb yogurt bowls are packed with ultimate protein. When you add toppings to your yogurt bowl it acts as a super meal to boost your energy. You can use seeds, nuts, and low carb fruits for crunchy flavor and more nutrition.
Recipe to make it:
Take a serving of low carb yogurt or Greek yogurt in a bowl. Add a few food items containing less carbs inside or what you like the most and mix them in yogurt bowl. If you like the flavor of vanilla extract or cinnamon, ass a teaspoon to the yogurt bowl. Here are some toppings that can be used for your high protein breakfast yogurt bowl.
- Vanilla extract – 2 tsp
- Cinnamon – 2 tsp
- Pumpkin seeds – 2 tsp
- Chia seeds – 2 tsp
- Flax seeds – 2 tsp
- Desiccated coconut – 2 tsp
- Peanut butter – 2 tsp
- Almond butter – 2 tsp
- Brazil nuts – 25g
- Pecan nuts – 25g
- Macadamia nuts – 1.2g
- Peach – Half
- Strawberries – 40g
- Raspberries – 40g
6. Cauliflower Hash with Eggs and Sausage
This is a nutrition high protein breakfast option in place of turkey sausage or breakfast sausage. You can make it healthier by topping it off with fried eggs. This satisfying meal is going to provide you with 26g of protein at the very start of the day. you can also add a fruit piece like grapefruit or orange.
Recipe to make it:
Chop a cauliflower to the size of rice or use already frozen riced cauliflower to add more speed to the process. You can make the hash a night earlier if you have a busy day ahead. Roast this rice material if you like it in crispy form or simply microwave them for a minute. Fry two or more eggs and take a thick slice from a grapefruit. Your high protein breakfast is ready.
7. Egg Burrito to Replace Tortilla Wrap
This recipe can be a good choice if you like tortillas but want them in the form of a high protein low carb breakfast. You can easily enjoy the taste of a burrito without loading your wrap with heavy carbs. Simply fill up your favorite ingredients that you like for breakfast and wrap them up by giving your five minutes only.
Recipe to make it:
Add two eggs to a bowl and whisk them while adding pepper, salt, and a glug of milk in it. You can also add fresh chives if you like the taste. Pour this egg mixture after melting butter in a pan. Tilt the pan to ensure the egg mixture is evenly spread around. Cook the material for one to two minutes and transfer it to a plate. Now add your favorite high protein ingredients like tomato salsa, cheese, avocado, and bacon. Roll it like a burrito and enjoy your meal. Â
Are Protein Shakes Good for You
You can also try protein shakes for your breakfast as they contain high protein breakfast energy with numerous other benefits. However, regularly taking protein shakes is not good for everyone as they contain artificial flavors and other chemicals inside. It is necessary to check the ingredients of your protein shake before adding them to your meals. You can also have natural alternatives for protein powders to keep your health balanced. You can get help from the article to better understand are protein shakes good for you and when you need them.
Vegan High Protein Breakfast Options
We have some alternative high protein low carb breakfast options to meat and eggs. This can be a good option if you are vegan or want some dairy free ideas for your first meal:
8. Chia Pudding for Hectic Mornings
Chia seeds are a healthy alternative for vegans and for those who simply want something different for high protein breakfast. They are one of the best vegan sources of essential fatty acids and dietary fiber. Chia pudding is a tasty way to add more of these essential seeds to your meals. It is a convenient way for people with hectic morning routines as can be prepared a night earlier.
Recipe to make it:
Add 30g chia seeds to a bowl or serving glass and whisk it after adding 150ml coconut milk and half a teaspoon of vanilla extract. Cover the bowl and place inside a refrigerator overnight or for a few hours. You can even add berries before eating it in the morning.
9. A Quick and Easy Tofu Scramble
Tofu scramble is an easy high protein breakfast option whether you are a vegan or not. 200g tofu serving contains 118 calories, 13g protein, and 2g carbs. Surprisingly its texture is quite similar to scrambled eggs and is not easy to identify at once. You can serve it with leafy greens and fried veggies or can also stuff it inside an avocado.
Recipe to make it:
Break firm tofu of about 150g (for one person serving) into bite-sized rough chunks. Place a nonstick pan on the stove and add one or two tbsp of coconut oil. After heating the oil add tofu, ½ tsp turmeric, and 1 tbsp nutritional yeast. Cook for five minutes and add 2 tbsp almond milk while cooking for five minutes more. throughout these 10 minutes of cooking stir gently and occasionally. If you like creamy flavor you can add more milk.
Tofu Toast with Avocado
Tofu toast can be a great option if you are looking for a worthy high protein vegan recipe. The recipe contains crispy tofu toast and sliced avocado or you can use creamy smashed avocado. This breakfast is very low in carbohydrates but is rich in protein and other essential nutrients like fats. You can use tofu toast for your brunch and your weekend breakfast.
Recipe to make it:
Take a block of pressed and drained firm tofu and slice into one-inch thin toast slices. You can approximately take 100 to 150g of tofu per person. Brush the toast with olive oil and season it with pepper and salt. After that bake the slices for around 30 minutes at 180°c or until it gets crispy. Prepare avocado slices for topping, you can use simple slices or seasoned and mashed avocado. Add pepper, salt, and chili powder (if you like the taste) to avocado slices and drizzle with lemon juice. Then top the tofu toast with the prepared avocado.
Frequently Asked Questions
What is high protein low carb breakfast?
When your breakfast contains more protein rich ingredients while having low carbs inside, it is called high protein low carb breakfast. There are several ways to consume protein loaded breakfast, for instance, eggs and meat. You can use eggs in different ways with numerous ingredients to make your breakfast healthy and delicious like omelet and scrambled eggs. People who don’t like the taste of eggs or vegans can have alternatives like tofu scramble or chia pudding.
What are high protein breakfast foods?
There are lots of healthy and tasty recipes that can be used for protein breakfast.
Scrambled eggs with cottage cheese
Omelet with mushroom and garlic
Cottage cheese savory bowl
Chia seeds cereal
Egg white muffins with veggies and cheese
Bowl of oatmeal with banana
English Mediterranean style cooked breakfast
Tofu toast with avocado
Is high protein breakfast good for weight loss?
Studies show that consuming more than 20g of protein in your breakfast can really help with overall health and weight loss. You can use Greek yogurt, scrambled eggs, meatballs, and tofu to get more protein in your breakfast. The protein filled breakfast can keep you going for long hours without extra craving (that usually leads to overeating). This way you will be consuming fewer calories and your body will start getting into healthy shape.
Other than this protein helps in muscle mass which is an effective step towards weight loss and also beneficial for athletes, etc. A high protein breakfast can help you stay focused during daily activities and improve your concentration. Hence when you consume more protein and less carbs in breakfast you’ll be more active during the day resulting in burning more calories than the amount you consumed.
Make sure to maintain your protein quantity as excess of anything draws bad results. Similarly, keep taking necessary carbs as they are building blocks of your body.
