If the time you have to get up, get ready and get out of the door in the morning passes in a flash, it’s likely you didn’t have time for a proper breakfast. But as the most important meal of the day, running on empty or grabbing a snack bar on your commute isn’t really going to cut it – especially when you’re trying to keep on top of your diet and make the conscious effort to consume a no carb breakfast to start your day.
Why is a Low Carb, Protein Packed Breakfast Good for You?
While eating on-the-go may align with your busy morning schedule, the usual options available are never carb free breakfasts. Unless you’re opting for a high protein low carb breakfast, you’re going to find yourself hungry again, way before it’s acceptable to consider having lunch.
Low Carb High Protein Breakfast Ideas
Whether you’re gluten-free, Paleo, veggie, or just looking to get a little leaner, fear not: we’ve got carb free breakfast ideas for everyone.
Egg White Frittata
Here’s a breakfast idea to help you start your day both energised and satisfied. Together, egg whites and feta provide over 20 grams of protein, while classic Mediterranean ingredients like peppers, onion and spinach bring texture and flavour to your plate. This high-protein breakfast is quick enough to whip up on a weekday morning, but also elegant enough to serve at a weekend brunch.
Cottage Cheese and Fruit
A high protein breakfast with little assembly and preparation. Cottage cheese isn’t for everyone, but it’s packed with protein and provides adequate amounts of calcium too. Pair a cup of cottage cheese with some fresh fruit for added sweetness and extra nutrients.
Smoked Salmon and Scrambled Eggs
Take control of any looming mid-morning hunger with this impressive looking healthy high protein breakfast. It may look fiddly and like it could prove a hassle when you’re short on time, but it’s really nothing more than throwing some whisked eggs into a frying pan (or microwave), then putting it all together.
Swap out traditional oats for a low carbohydrate breakfast of quinoa. Quinoa is a clever little powerhouse, providing the body with essential amino acids that are generally absent in other plant-based foods. Make your creation sweet with cinnamon and berries, or savoury with egg, tomatoes and a dollop of salsa.
Baked Egg in Avocado
For a hit of omega-3 in the morning, try baking your eggs in an avocado. If you’re stuck for low carb breakfast ideas, this low-sugar, fibre-filled dish will kick your day off on a healthy high note.
If you’re after a breakfast with no carbs, mix yourself up a tasty smoothie. As smoothies have the ability to taste different every time you throw your ingredients in and blend, you’ll never get bored. Load your smoothie with Greek yogurt or cottage cheese for an extra boost of protein for breakfast. Remember, however, that both shop bought and homemade smoothies can be high in sugar, so try swapping out some of the fruit for vegetables. A big handful of spinach is great for extra (tasteless) nutrients.
Soft Boiled Eggs and Asparagus Soldiers
Does anything beat your childhood favourite breakfast of dippy eggs and soldiers? This might. Ditch belly-bloating bread for asparagus when dipping for a dish that deserves the ‘best high protein breakfast of all time’ award. The bright-green veggie is packed with good-for-you vitamins and minerals including vitamins A, C, E, K and B6, as well as iron, calcium, protein and fibre.
Feel like tucking into satisfying, warm-in-the-belly comfort food in the morning? Coconut porridge is the ketogenic, almost carb free breakfast alternative to regular oats. Top with fruit, seeds or nuts for extra flavour and crunch.
Steak, Eggs and Tomato
If you’re trying to cut down on carbs but still want to feel like you’ve treated yourself in the morning, serve sliced steak with sunny-side-up eggs. Throw in some grilled tomatoes, and whatever other roasted veggies you have left in the fridge, and voila: a breakfast high in protein that’s perfect any day of the week. It’s also the ideal way to use up last night’s leftover veg!
Greek Yoghurt Filled Melon
This is one you’re likely not to have thought of, and what’s even better is it saves on washing up! Greek yoghurt is one of the best ways to enjoy an easy high protein breakfast without eating either eggs or meat. Instead of topping your usual pre-work/pre-gym bowl of yoghurt with sugary granola, serve it up in a fresh melon bowl that kicks out carbs. Cantaloupe, honeydew, watermelon… choose your favourite for a carbohydrate free breakfast.
Raspberry Keotones Supplement
Another great supplement to take with breakfast and to kick start your morning metabolic rate are Raspberry Keotones, read here for a more in depth recommended guide. They really made an impact in 2012 when they were featured on Dr. Oz television show during the segment called “Raspberry ketone: Miracle fat-burner in a bottle”. They are meant to cause the fat within cells to be broken down more effectively, helping the body burn fat faster. They are also claimed to increase levels of ‘adiponectin’, a hormone that helps to regulate metabolism. I’ve personally taken these myself when I was in full on wedding dress fitting mode! I have to say being a sceptic for most of these types of things I was pleasantly surprised! I definitely noticed that within the first week of taking them, not only did I have more energy but also the stubborn few pounds I was chasing to get off did seem to melt away much quicker. I’ve continued to go back to these raspberry keotones as a way to help shift the final few pounds. Whether you have a lot of weight to use or just have a special event then I would definitely recommend trying these. I wouldn’t use them as part of your every day routine but as a way to kick start your diet plan or to help when you’ve plateaued. Also these do work best when used in conjunction with a healthy diet and exercise.
Celebs Who Enjoy a Protein Based Breakfast
Why not take your low carb, high protein breakfast ideas from your favourite celebrities?
The Kardashians are well known for their incredible weight loss transformations, especially Khloe. In her recent book, Strong Looks Better Naked, the reality star (who’s completely transformed her figure) revealed that after she hits the gym at 6am, she refuels with a tasty protein breakfast shake.
Lea Michelle of Glee fame is another high-flying celeb who puts her health as a top priority. Eating fresh, nourishing meals every day, Lea is said to often enjoy a tofu scramble for breakfast. Dining on eggs every morning can get old pretty fast, and tofu scramble is the perfect healthy low carb breakfast alternative.
If you want the body of a supermodel, surely you’ve got to eat like one? Smoothies are a key part of Klum’s diet and are a great way to get some extra fruit and vegetable servings, all whilst enjoying a low fat low carb breakfast.
Low Carb Breakfast Tips
- If you’re lacking no carb breakfast ideas, simply swap your usual oats for quinoa or a gluten-free flour alternative.
- Swap carb based cereals and breakfast snacks for a protein only breakfast such as steak.
- Eggs, Greek yoghurt and meat are all great protein breakfast foods.
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Last reviewed and updated on January 25, 2022