10 Low-Carb High Protein (25g) Breakfast Recipes

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Starting your day with a breakfast that is high in protein and low in carbohydrates can provide sustained energy, reduce cravings, and support muscle health. Finding recipes that meet these criteria, especially with a target of at least 25 grams of protein, can be a challenge. This article presents ten delicious and easy-to-prepare breakfast recipes that are designed to help you meet your nutritional goals without sacrificing flavor.

These recipes utilize a variety of protein sources, including eggs, lean meats, dairy products, and plant-based alternatives, ensuring there is an option for every preference. Each recipe includes a detailed list of ingredients, step-by-step instructions, and a nutritional breakdown to help you track your intake.

1. Turkey Sausage and Avocado Scramble

This hearty scramble is packed with flavor and high-quality protein, making it an excellent way to start your day. The combination of lean turkey sausage, creamy avocado, and fresh vegetables creates a satisfying and nutritionally balanced meal.

Nutrient	Amount
Protein	28g
Carbs	7g
Fat	22g
Calories	316

Ingredients:

4 large eggs
1/2 cup liquid egg whites
4 oz lean turkey sausage, crumbled
1/2 avocado, diced
1/4 cup bell pepper, diced
1 tbsp coconut oil
1 tbsp fresh cilantro, chopped (optional)
Salt and pepper to taste

Instructions:

Heat the coconut oil in a large skillet over medium heat.
Add the crumbled turkey sausage and cook until browned and cooked through.
Add the diced bell peppers and sauté for 2-3 minutes until they begin to soften.
In a bowl, whisk together the large eggs and liquid egg whites. Pour the egg mixture into the skillet.
Stir occasionally until the eggs are scrambled and cooked to your desired consistency.
Remove the skillet from the heat and gently fold in the diced avocado and chopped cilantro.
Season with salt and pepper to taste before serving.

2. High-Protein Greek Yogurt Bowl

A quick and customizable option, the Greek yogurt bowl can be tailored to your flavor preferences while providing a substantial protein boost. This recipe combines plain Greek yogurt with protein powder and a variety of nutrient-dense toppings.

Nutrient	Amount
Protein	35g
Carbs	15g
Fat	10g
Calories	290

Ingredients:

1 cup plain non-fat Greek yogurt
1 scoop (30g) vanilla or unflavored whey protein powder
1/4 cup mixed berries (fresh or frozen)
1 tbsp chia seeds
1 tbsp chopped almonds

Instructions:

In a medium bowl, combine the Greek yogurt and protein powder. Stir until the powder is fully incorporated and the mixture is smooth.
Top the yogurt with the mixed berries, chia seeds, and chopped almonds.
Serve immediately for a refreshing and protein-rich breakfast.

3. Smoked Salmon and Egg Scramble

This elegant and savory scramble combines the rich flavor of smoked salmon with fluffy scrambled eggs and fresh herbs. It is a fantastic source of both high-quality protein and omega-3 fatty acids.

Nutrient	Amount
Protein	26g
Carbs	3g
Fat	18g
Calories	280

Ingredients:

3 large eggs
1/4 cup liquid egg whites
3 oz smoked salmon, chopped
1 tbsp cream cheese
1 tsp fresh dill, chopped
1 tsp butter or olive oil
Salt and pepper to taste

Instructions:

In a bowl, whisk together the eggs and egg whites until smooth.
Heat the butter or olive oil in a non-stick skillet over medium-low heat.
Pour the egg mixture into the skillet and cook, stirring gently, until the eggs begin to set.
When the eggs are about halfway cooked, add the chopped smoked salmon and cream cheese. Continue to stir until the eggs are cooked to your liking.
Remove from heat, stir in the fresh dill, and season with salt and pepper.

4. Cottage Cheese Protein Pancakes

For those who crave pancakes but want to maintain a low-carb diet, this recipe is an excellent alternative. These pancakes are light, fluffy, and packed with protein from cottage cheese and eggs.

Nutrient	Amount
Protein	25g
Carbs	8g
Fat	12g
Calories	240

Ingredients:

1/2 cup full-fat cottage cheese
2 large eggs
1/4 cup almond flour
1/2 tsp baking powder
1/2 tsp cinnamon
Cooking spray or butter for the pan

Instructions:

Combine the cottage cheese, eggs, almond flour, baking powder, and cinnamon in a blender.
Blend until the mixture is smooth and well-combined.
Lightly coat a non-stick skillet or griddle with cooking spray or butter and heat over medium heat.
Pour about 1/4 cup of the batter onto the skillet for each pancake.
Cook for 2-3 minutes per side, or until golden brown and cooked through.
Serve warm with your favorite low-carb toppings, such as berries or sugar-free syrup.

5. Egg White and Spinach Frittata

This frittata is a light yet filling breakfast, loaded with vegetables and lean protein from egg whites. It can be prepared ahead of time and enjoyed throughout the week.

Nutrient	Amount
Protein	25g
Carbs	5g
Fat	8g
Calories	200

Ingredients:

1.5 cups liquid egg whites
2 cups fresh spinach
1/4 cup diced onion
1/4 cup crumbled feta cheese
1 tbsp olive oil
Salt and pepper to taste

Instructions:

Preheat your oven to 375°F (190°C).
Heat the olive oil in an oven-safe skillet over medium heat. Add the diced onion and cook until softened.
Add the spinach and cook until wilted.
In a bowl, whisk the liquid egg whites with salt and pepper.
Pour the egg whites over the vegetables in the skillet. Sprinkle the feta cheese evenly over the top.
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set and lightly golden on top.
Let it cool slightly before slicing and serving.

6. Buffalo Chicken Egg Muffins

These savory egg muffins are perfect for meal prep. They combine the bold flavor of buffalo chicken with the nutritional benefits of eggs and vegetables, creating a portable and protein-rich breakfast.

Nutrient	Amount
Protein	27g
Carbs	4g
Fat	15g
Calories	260

Ingredients:

6 large eggs
1/2 cup cooked, shredded chicken
1/4 cup buffalo sauce
1/4 cup shredded cheddar cheese
2 tbsp chopped green onions
Cooking spray

Instructions:

Preheat your oven to 375°F (190°C) and grease a muffin tin with cooking spray.
In a bowl, toss the shredded chicken with the buffalo sauce.
Distribute the buffalo chicken evenly among six muffin cups.
In a separate bowl, whisk the eggs until smooth. Pour the eggs over the chicken in the muffin cups.
Sprinkle the shredded cheese and chopped green onions over the top of each muffin.
Bake for 15-18 minutes, or until the eggs are set.
Let the muffins cool for a few minutes before removing them from the tin.

7. Tofu Scramble (Vegan Option)

A delicious and satisfying plant-based alternative to scrambled eggs, this tofu scramble is high in protein and can be customized with your favorite vegetables and spices.

Nutrient	Amount
Protein	25g
Carbs	8g
Fat	18g
Calories	290

Ingredients:

1 block (14 oz) firm or extra-firm tofu, pressed and crumbled
1 tbsp olive oil
1/4 cup diced onion
1/4 cup diced bell pepper
2 tbsp nutritional yeast
1/2 tsp turmeric
Salt and pepper to taste

Instructions:

Heat the olive oil in a skillet over medium heat. Add the onion and bell pepper and cook until softened.
Add the crumbled tofu to the skillet and cook for 5-7 minutes, stirring occasionally.
Stir in the nutritional yeast, turmeric, salt, and pepper. Cook for another 2-3 minutes.
Serve warm, garnished with fresh herbs if desired.

8. Protein-Packed Breakfast Burrito

This breakfast burrito uses a low-carb tortilla and is filled with a satisfying combination of eggs, black beans, and cheese. It is a portable and complete meal to fuel your morning.

Nutrient	Amount
Protein	26g
Carbs	15g
Fat	16g
Calories	310

Ingredients:

1 large low-carb tortilla
3 large eggs, scrambled
1/4 cup canned black beans, rinsed and drained
1/4 cup shredded Monterey Jack cheese
2 tbsp salsa

Instructions:

Warm the low-carb tortilla in a dry skillet or microwave.
Layer the scrambled eggs, black beans, and shredded cheese down the center of the tortilla.
Top with salsa.
Fold in the sides of the tortilla and then roll it up tightly.
You can enjoy it immediately or place it back in the skillet for a minute per side to toast the outside.

9. Chia Seed Pudding with Protein Powder

This make-ahead breakfast is not only convenient but also packed with protein and fiber. The addition of protein powder turns this simple pudding into a powerful start to your day.

Nutrient	Amount
Protein	25g
Carbs	12g
Fat	14g
Calories	270

Ingredients:

3 tbsp chia seeds
1 scoop (30g) chocolate or vanilla protein powder
1 cup unsweetened almond milk
1/2 tsp vanilla extract
A handful of berries for topping

Instructions:

In a jar or bowl, combine the chia seeds, protein powder, almond milk, and vanilla extract.
Whisk or shake until well combined.
Let it sit for 5 minutes, then stir again to break up any clumps.
Cover and refrigerate for at least 4 hours, or overnight, until the pudding has thickened.
Serve chilled, topped with fresh berries.

10. Classic Steak and Eggs

A timeless breakfast for a reason, steak and eggs is a powerhouse of protein and naturally low in carbohydrates. It is a simple yet indulgent meal that will keep you full and satisfied for hours.

Nutrient	Amount
Protein	30g
Carbs	1g
Fat	20g
Calories	310

Ingredients:

4 oz sirloin steak
2 large eggs
1 tsp butter or olive oil
Salt and pepper to taste

Instructions:

Season the steak with salt and pepper.
Heat a skillet over medium-high heat. Cook the steak to your desired level of doneness (about 3-5 minutes per side for medium-rare).
Remove the steak from the skillet and let it rest for a few minutes before slicing.
In the same skillet, melt the butter or add olive oil. Crack the eggs into the skillet and cook them to your preference (fried, scrambled, or over-easy).
Serve the sliced steak alongside the eggs.