Fuel up for your busy day with these 21 High Protein Breakfast Ideas. They are low in carbs, full of flavor, and packed with healthy ingredients. Kick the day off right!
“Begin as you mean to go on” is an apt quote for the topic of starting your day off with a healthy, high protein breakfast. Because when you start off on the right foot, you’re more likely to want to see things through on a positive note.
This absolutely holds true for me. It’s part of the reason I like to get my exercise in earlier in the day. It’s also why I like to have a good amount of protein early on. I feel more energized and better equipped to tackle whatever the day has in store for me.
I’ve gathered together some of my favorite low carb high protein breakfast recipes. And it’s not all about the bacon and eggs either. I’ve included muffins, scones, and even cereal!
Make sure you also check out my list of Low Carb High Protein Recipes.
Why should you eat protein for breakfast?
Proteins are the building blocks of the human body, as you surely learned in high school biology. They’re in your muscles, nerves, joints, skin, hair, blood. You are made of protein, my friend. So it stands to reason that consuming enough dietary protein is vital to your health.
Studies show that consuming more protein during your first meal of the day helps keep your blood sugar lower, contributes to muscle health, and keeps you satiated. (Read: Protein, It’s What’s For Breakfast)
And if you are an early morning exerciser, such as I am, you need plenty of protein to help repair and build muscles. This is particularly important as we age, since we start processing protein less efficiently as early as our 30s. Studies indicate that increased protein in the morning, rather than the evening, is more effective in maintaining muscle mass in older adults (Read: Supplementation of Protein at Breakfast)
How much protein do you need?
Our protein needs vary greatly by gender, age, and activity level. But recent research suggests that the current RDA (Recommended Daily Allowance) is much too low for adults over 30. At this time, the RDA recommends 0.8g of protein per kg of body weight, whereas 1.2 to 1.6g may be better for optimal health (Read: Protein Requirements Beyond the RDA).
For very active individuals and athletes, those protein requirements may be as high as 2g per kg. (Read: Protein Intake for Athletes and Active Adults)
As an aging woman, my approach has been increasingly protein-forward these days. I typically start my day off with a light protein snack like Peanut Butter Protein Balls before going for a run or heading to the gym. I then come home and have a full keto breakfast with plenty of protein, veggies, and healthy fats.
High Protein Breakfast Recipes
This collection of low carb breakfast recipes is perfect for anyone looking to get a little more protein into their day!
1. Protein Muffins
These double chocolate protein muffins have 12g of protein and only 5.2g of carbs per muffin. Best of all, they have the flavor and texture of chocolate brownies. What a way to kick off your day!
2. Slow Cooker Breakfast Casserole
All your favorite breakfast foods in one easy dish! With eggs, sausage, cheese, and cauliflower, this healthy breakfast casserole has 24g of protein and only 5 carbs per serving.
3. Keto Oatmeal
This baked keto “oatmeal” contains no real oats but has the perfect consistency and flavor. It has 10 grams of collagen protein to warm you up and fuel you through your day.
4. Keto Egg Muffins
One of my favorite make-ahead breakfast recipes! These little baked omelets are totally customizable to your favorite flavors. They’re great when you’re on the go and each serving has 16g of protein.
5. Coffee Protein Shake
Get your caffeine fix and your protein hit all in one go! These creamy smooth coffee protein shakes have 13g of protein and less than 3g of carbs. And they taste like a milkshake!
6. Keto Breakfast Pizza
With 18g of protein per serving, this low carb breakfast pizza feeds a crowd. Perfect for a brunch get together, or making ahead for easy weekday mornings.
7. Keto Banana Breakfast Bars
These low carb breakfast bars taste like a cross between banana bread and oatmeal. And yet they have no bananas or oatmeal in them at all. And they have 10g of protein per bar!
8. Keto Protein Shake
These Raspberry Lemonade Protein Shakes are bursting with tangy sweet flavor! Super refreshing, they make healthy eating enjoyable. 20g of protein and full of electrolytes too!
9. Vanilla Protein Donuts
Who doesn’t want a tender, sweet donut that actually gives you energy and doesn’t cause a sugar crash? I know I can’t be the only one! With 12g of protein, you can enjoy guilt-free.
10. Denver Omelet Muffins
I love a good omelet for breakfast, but who has the time to whip up a fluffy omelet every morning? These Denver Omelet Muffins are easy to make, easy to store, and have 18g of protein per serving.
11. Keto Frittata
With 18g of protein and less than 2g carbs per serving, this easy keto frittata makes a wonderful brunch, lunch, or dinner recipe. How can you go wrong with bacon and melty brie?
12. Ham and Cheese Scones
Savory scones make a wonderful breakfast treat. And with 10g of protein, these Keto Ham & Cheese Scones make your mornings all the brighter.
12. Chocolate Protein Pancakes
Chocolate for breakfast! These decadent low carb pancakes have 14g of protein per serving. They are amazing with a smear of peanut butter or Sugar Free Nutella!
14. Keto Breakfast Casserole
I created this Zucchini Breakfast Casserole many years ago as an easy make-ahead brunch. It became an instant hit for my family and has graced our table countless times. And it has 19g of protein per slice.
15. Peanut Butter Protein Muffins
My husband declared that they were some of the best keto muffins I’ve ever made! And with 15g of protein per muffin, you know you’re doing something good for yourself too.
16. Make Ahead Breakfast Bowls
I always like to have a store of healthy breakfasts that my family can grab easily on crazy weekday mornings. These healthy bowls have veggies, eggs, sausage, and cheese. And a whopping 32g of protein!
17. Keto Peanut Butter Granola
This low carb peanut butter granola was one of the first recipes I created for All Day I Dream About Food, almost 10 years ago now. I called it Power Granola back then for a reason. 10g of protein per serving!
18. Homemade Keto Protein Bars
Before you go wasting any more money on pre-packaged snacks, you have to give this recipe for keto protein bars a try. They are delicious, easy to make, and have 14g of protein per bar.
19. Baked Blueberry Pancake
This deep dish baked pancake recipe is bursting with blueberries and has 10g of protein per slice!
20. Avocado Smoothie
This avocado smoothie recipe has been on my blog since 2013. It’s truly delicious and so easy to make, so I decided to give it a little update. It’s now even healthier and lower carb than ever, with 14g of protein per serving.
21. Sheet Pan Frittata
How can you go wrong with an easy keto broccoli and cheddar frittata? Full of veggies, protein, and healthy fats, it’s an ideal low carb meal. 17g of protein per slice!
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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These look wonderful, Thank you Carolyn. I am going to work my way through all the recipes one by one starting today!
Great collection, Carolyn! I use several of these recipes regularly; looking forward to trying more.
For someone who is just starting KETO, I thank you for these recipes. They look amazing.
Thank you for putting these altogether like this. Im saving several of them. I am strict keto, and mostly protein, and the egg recipes are great ideas…plus because Im chronically ill and work fulltime, I could easily eat the casseroles or egg muffins for all my meals.
Also, I know you get some mean comments from people on social media, and I just want to say, dont take it to heart, you are doing a wonderful service, and thats loads of good karma coming back to you.
Thanks, Holly! I respond to people, but I don’t take it to heart. I actually often try to use it as a way to educated everyone about how things work. 🙂