Starting your day with a healthy breakfast sets the tone for energy and focus.
Low carb and low calorie breakfasts are perfect for those seeking weight management, stable blood sugar, or a lighter morning meal.
These 15 low carb low cal breakfast recipes combine flavor, nutrition, and simplicity, from savory egg dishes to refreshing smoothie bowls.
Each recipe is designed to be satisfying without excess carbs or calories.
Whether you’re rushing to work or enjoying a leisurely morning, these recipes make healthy eating easy, delicious, and energizing.
15 Easy Low Carb Low Cal Breakfast Recipes for Busy Mornings
Healthy, satisfying breakfasts don’t have to be complicated or high in carbs and calories.
These 15 low carb low cal breakfast recipes provide nutritious options to start your day right.
Each recipe balances flavor and wellness, helping you feel full and energized.
Experiment with vegetables, lean proteins, and low-calorie ingredients to customize your morning meals.
These recipes prove that a low carb, low cal breakfast can be tasty, quick, and versatile.
Enjoy mornings with meals that nourish your body and delight your taste buds.
Spinach and Mushroom Egg White Omelette
Spinach and Mushroom Egg White Omelette is a light, protein-packed breakfast with tender spinach and earthy mushrooms.
It’s low in carbs and calories, making it perfect for a healthy start to your day.
Ingredients
- 4 egg whites
- 1 cup fresh spinach, chopped
- ½ cup mushrooms, sliced
- 1 tsp olive oil
- Salt and pepper to taste
- Optional: 1 tbsp feta cheese
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add mushrooms and sauté for 3–4 minutes until softened.
- Add spinach and cook for 1–2 minutes until wilted.
- In a bowl, whisk egg whites with a pinch of salt and pepper.
- Pour egg whites over the vegetables and cook for 2–3 minutes until edges set.
- Fold the omelette and cook for an additional minute until fully cooked.
- Sprinkle with feta cheese if desired and serve hot.
This spinach and mushroom egg white omelette is light, nutritious, and flavorful.
It’s perfect for a low-carb, low-calorie breakfast that keeps you energized.
Zucchini and Turkey Breakfast Muffins
Zucchini and Turkey Breakfast Muffins are savory, protein-packed, and naturally low in carbs and calories.
They’re ideal for a grab-and-go breakfast or meal prep for the week.
Ingredients
- 1 cup grated zucchini
- ½ cup cooked ground turkey
- 4 egg whites
- ¼ cup almond flour
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
- Preheat oven to 350°F (175°C) and lightly grease a muffin tin.
- In a bowl, combine zucchini, cooked turkey, almond flour, and garlic powder.
- Whisk egg whites separately until slightly frothy.
- Pour egg whites over the zucchini-turkey mixture and mix until fully combined.
- Spoon the mixture evenly into the muffin tin cups.
- Bake for 20–25 minutes until muffins are set and lightly golden.
- Allow to cool slightly before removing from the tin.
These zucchini and turkey breakfast muffins are savory, satisfying, and nutritious.
They’re perfect for a low-carb, low-calorie breakfast on the go.
Greek Yogurt Berry Parfait
Greek Yogurt Berry Parfait is creamy, fruity, and naturally low in carbs and calories.
It’s high in protein, rich in antioxidants, and ideal for a quick, healthy breakfast.
Ingredients
- 1 cup plain Greek yogurt (nonfat)
- ½ cup mixed berries (strawberries, blueberries, raspberries)
- 1 tsp chia seeds
- 1 tsp unsweetened shredded coconut
- Optional: few drops of vanilla extract or stevia
Instructions
- In a bowl or glass, layer half of the Greek yogurt at the bottom.
- Add a layer of mixed berries and a sprinkle of chia seeds.
- Add the remaining Greek yogurt on top.
- Sprinkle with shredded coconut and additional chia seeds if desired.
- Drizzle with vanilla extract or stevia for extra sweetness.
- Serve immediately or refrigerate for up to 2 hours for a chilled parfait.
This Greek Yogurt Berry Parfait is creamy, refreshing, and naturally sweet.
It’s perfect for a low-carb, low-calorie breakfast that energizes your morning.
Avocado and Smoked Salmon Breakfast Wrap
Avocado and Smoked Salmon Breakfast Wrap is light, flavorful, and packed with healthy fats and protein.
It’s low in carbs and calories, making it perfect for a filling, healthy breakfast.
Ingredients
- 1 low-carb tortilla or lettuce leaves
- ½ avocado, sliced
- 2 oz smoked salmon
- 1 tsp lemon juice
- Fresh dill or parsley
- Salt and pepper to taste
Instructions
- Lay the low-carb tortilla flat on a clean surface.
- Mash avocado with lemon juice, salt, and pepper, and spread evenly on the tortilla.
- Layer smoked salmon on top of the avocado spread.
- Sprinkle with fresh dill or parsley for added flavor.
- Roll the tortilla tightly and slice in half.
- Serve immediately or wrap in parchment paper for on-the-go breakfast.
This avocado and smoked salmon breakfast wrap is creamy, flavorful, and light.
It’s perfect for a low-carb, low-calorie start to your day.
Cauliflower Breakfast Hash
Cauliflower Breakfast Hash is a savory, low-carb alternative to traditional potato hash.
It’s packed with vegetables, high in fiber, and low in calories.
Ingredients
- 1 cup cauliflower rice
- ½ bell pepper, diced
- ½ small onion, diced
- 1 tsp olive oil
- 2 egg whites
- Salt, pepper, and paprika to taste
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add onion and bell pepper, sautéing for 3–4 minutes until tender.
- Add cauliflower rice and cook for 5–6 minutes, stirring occasionally.
- Push vegetables to the side of the skillet and pour egg whites into the empty space.
- Scramble egg whites gently and mix with vegetables once cooked.
- Season with salt, pepper, and paprika to taste.
- Serve hot, garnished with fresh herbs if desired.
This cauliflower breakfast hash is savory, hearty, and nutrient-rich.
It’s perfect for a low-carb, low-calorie breakfast that keeps you full
Keto Veggie Scramble
Keto Veggie Scramble is light, protein-rich, and packed with fresh vegetables.
It’s naturally low in carbs and calories, perfect for a healthy breakfast that keeps you full.
Ingredients
- 3 egg whites
- 1 whole egg
- ½ cup zucchini, diced
- ½ cup bell peppers, diced
- 1 tsp olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add diced zucchini and bell peppers, sautéing for 4–5 minutes until tender.
- In a bowl, whisk egg whites and the whole egg together with a pinch of salt and pepper.
- Pour the eggs over the sautéed vegetables in the skillet.
- Stir gently and cook for 3–4 minutes until eggs are set.
- Remove from heat and garnish with fresh parsley.
- Serve immediately for a fresh, healthy breakfast.
This keto veggie scramble is colorful, nutritious, and satisfying.
It’s perfect for a low-carb, low-calorie start to your day.
Almond Flour Pancakes
Almond Flour Pancakes are fluffy, low-carb, and naturally sweetened.
They’re perfect for a light, nutritious breakfast without spiking blood sugar levels.
Ingredients
- ½ cup almond flour
- 2 egg whites
- 2 tbsp unsweetened almond milk
- 1 tsp vanilla extract
- 1 tsp baking powder
- Pinch of salt
- Optional: low-carb sweetener or berries
Instructions
- In a mixing bowl, combine almond flour, baking powder, and a pinch of salt.
- In another bowl, whisk egg whites, almond milk, and vanilla extract until smooth.
- Pour wet ingredients into the dry ingredients and mix until fully combined.
- Heat a nonstick skillet over medium heat.
- Pour small amounts of batter onto the skillet to form pancakes.
- Cook for 2–3 minutes until bubbles form on the surface, then flip and cook for another 2 minutes.
- Serve hot with berries or a drizzle of low-carb syrup if desired.
These almond flour pancakes are fluffy, light, and delicious.
They’re perfect for a low-carb, low-calorie breakfast treat.
Cottage Cheese Veggie Bowl
Cottage Cheese Veggie Bowl is creamy, protein-packed, and full of fresh vegetables.
It’s naturally low in carbs and calories, making it ideal for a quick breakfast.
Ingredients
- ½ cup low-fat cottage cheese
- ¼ cup cherry tomatoes, halved
- ¼ cup cucumber, diced
- 1 tsp olive oil
- Salt and pepper to taste
- Fresh basil or parsley for garnish
Instructions
- In a small bowl, combine cherry tomatoes, cucumber, olive oil, salt, and pepper.
- Spoon cottage cheese into a serving bowl.
- Top with the mixed vegetables.
- Garnish with fresh basil or parsley.
- Serve immediately for a refreshing breakfast.
This cottage cheese veggie bowl is light, creamy, and satisfying.
It’s perfect for a low-carb, low-calorie breakfast that’s quick to prepare.
Avocado Egg Cups
Avocado Egg Cups are creamy, protein-rich, and easy to make.
They’re naturally low in carbs and calories, ideal for a nutritious breakfast or meal prep.
Ingredients
- 1 ripe avocado
- 2 eggs
- Salt and pepper to taste
- Optional: red pepper flakes or fresh herbs
Instructions
- Preheat oven to 425°F (220°C).
- Cut the avocado in half and remove the pit.
- Scoop out a little extra flesh to make space for the egg.
- Place avocado halves in a baking dish.
- Crack one egg into each avocado half.
- Season with salt, pepper, and optional herbs or red pepper flakes.
- Bake for 12–15 minutes until eggs are set to your liking.
- Serve warm for a nutrient-rich breakfast.
These avocado egg cups are creamy, flavorful, and filling.
They’re perfect for a low-carb, low-calorie breakfast or brunch.
Kale and Turkey Breakfast Stir-Fry
Kale and Turkey Breakfast Stir-Fry is savory, protein-packed, and full of flavor.
It’s low-carb, low-calorie, and perfect for a hearty morning meal.
Ingredients
- 1 cup chopped kale
- ½ cup cooked ground turkey
- 1 small onion, diced
- 1 tsp olive oil
- 2 egg whites
- Salt, pepper, and paprika to taste
Instructions
- Heat olive oil in a skillet over medium heat.
- Sauté diced onion until translucent, about 3–4 minutes.
- Add chopped kale and cook for 3–4 minutes until slightly wilted.
- Stir in cooked ground turkey and mix well.
- Push the mixture to one side of the skillet and pour in egg whites.
- Scramble the eggs and combine with the kale and turkey mixture.
- Season with salt, pepper, and paprika to taste.
- Serve hot for a nutritious breakfast.
This kale and turkey breakfast stir-fry is hearty, flavorful, and satisfying.
It’s perfect for a low-carb, low-calorie start to your day
Spinach and Feta Egg Muffins
Spinach and Feta Egg Muffins are savory, protein-packed, and full of flavor.
They’re low-carb, low-calorie, and perfect for a grab-and-go breakfast or meal prep.
Ingredients
- 4 egg whites
- 2 whole eggs
- 1 cup fresh spinach, chopped
- ¼ cup feta cheese, crumbled
- Salt and pepper to taste
- Non-stick cooking spray or muffin liners
Instructions
- Preheat oven to 350°F (175°C) and lightly grease a muffin tin.
- In a bowl, whisk egg whites and whole eggs together with a pinch of salt and pepper.
- Fold in chopped spinach and crumbled feta cheese until evenly combined.
- Pour the mixture into the muffin tin cups, filling about ¾ full.
- Bake for 20–25 minutes until the eggs are fully set and lightly golden on top.
- Allow muffins to cool slightly before removing from the tin.
- Serve immediately or store in the refrigerator for up to 3 days.
These spinach and feta egg muffins are flavorful, protein-rich, and convenient.
They’re perfect for a low-carb, low-calorie breakfast any day of the week.
Keto Almond Butter Smoothie
Keto Almond Butter Smoothie is creamy, nutty, and energizing.
It’s low in carbs, low in calories, and perfect for a quick breakfast or snack.
Ingredients
- 1 cup unsweetened almond milk
- 2 tbsp almond butter
- ½ cup ice cubes
- 1 tsp vanilla extract
- 1 tsp chia seeds
- Optional: low-carb sweetener to taste
Instructions
- In a blender, combine almond milk, almond butter, ice cubes, and vanilla extract.
- Blend on high until smooth and creamy.
- Add chia seeds and pulse briefly to mix evenly.
- Taste and add low-carb sweetener if desired.
- Pour into a glass and serve immediately.
This keto almond butter smoothie is creamy, nutty, and filling.
It’s perfect for a low-carb, low-calorie breakfast or quick energy boost.
Cauliflower and Egg Breakfast Bowl
Cauliflower and Egg Breakfast Bowl is savory, nutrient-dense, and satisfying.
It’s low-carb, low-calorie, and ideal for a filling morning meal.
Ingredients
- 1 cup cauliflower rice
- 2 egg whites
- 1 tsp olive oil
- ½ small onion, diced
- ½ bell pepper, diced
- Salt, pepper, and paprika to taste
- Fresh parsley for garnish
Instructions
- Heat olive oil in a skillet over medium heat.
- Add onion and bell pepper, sautéing for 3–4 minutes until tender.
- Add cauliflower rice and cook for 5 minutes, stirring occasionally.
- Push the vegetables to one side of the skillet and pour egg whites into the empty space.
- Scramble the eggs gently and combine with the vegetables once cooked.
- Season with salt, pepper, and paprika.
- Garnish with fresh parsley and serve hot.
This cauliflower and egg breakfast bowl is hearty, flavorful, and nutritious.
It’s perfect for a low-carb, low-calorie breakfast that keeps you full.
Avocado and Tomato Breakfast Salad
Avocado and Tomato Breakfast Salad is light, refreshing, and full of healthy fats.
It’s low-carb, low-calorie, and ideal for a quick morning meal.
Ingredients
- ½ avocado, diced
- ½ cup cherry tomatoes, halved
- 1 tsp olive oil
- Salt and pepper to taste
- 1 tsp lemon juice
- Optional: fresh basil leaves
Instructions
- In a small bowl, combine diced avocado and halved cherry tomatoes.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper and gently toss to combine.
- Garnish with fresh basil leaves if desired.
- Serve immediately for a fresh, nutritious breakfast.
This avocado and tomato breakfast salad is creamy, light, and satisfying.
It’s perfect for a low-carb, low-calorie start to the day.
Zucchini and Cheese Breakfast Skillet
Zucchini and Cheese Breakfast Skillet is savory, protein-rich, and flavorful.
It’s low-carb, low-calorie, and perfect for a filling morning meal.
Ingredients
- 1 cup zucchini, diced
- 2 egg whites
- 1 whole egg
- ¼ cup shredded low-fat cheese
- 1 tsp olive oil
- Salt and pepper to taste
- Fresh herbs for garnish
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add diced zucchini and sauté for 3–4 minutes until tender.
- In a bowl, whisk egg whites and the whole egg together with a pinch of salt and pepper.
- Pour eggs into the skillet with zucchini and cook for 3–4 minutes until edges are set.
- Sprinkle shredded cheese on top and cook until melted.
- Remove from heat and garnish with fresh herbs.
- Serve hot for a nutritious breakfast.
This zucchini and cheese breakfast skillet is creamy, flavorful, and satisfying.
It’s perfect for a low-carb, low-calorie breakfast that energizes your morning.
