15 Healthy High Protein Low Carb Breakfast Recipes You’ll Love

High protein low carb breakfasts help keep you full, energized, and focused throughout the morning.

Meals rich in protein can support muscle strength and reduce mid-morning hunger.

Keeping carbs low provides steady energy without a sugar crash.

From egg dishes to yogurt bowls and cottage cheese creations, the possibilities are endless.

These 15 high protein low carb breakfast recipes give you satisfying and nutritious ways to start your day with balance and flavor.

15 Healthy High Protein Low Carb Breakfast Recipes You’ll Love

High protein low carb breakfasts make mornings healthier, steadier, and more satisfying.

These 15 recipes provide a great mix of savory, creamy, and fresh options for any routine.

Protein helps keep you full longer, while fewer carbs avoid heavy or sluggish feelings.

You can meal prep, cook fresh, or build quick grab-and-go meals in minutes.

These ideas make healthy mornings simple, delicious, and perfect for daily energy and appetite control.

High-Protein Spinach & Feta Egg Bowl

A nourishing high-protein breakfast bowl made with fluffy eggs, sautéed spinach, aromatic garlic, and creamy feta.

Each component blends into a satisfying low-carb meal.

The bowl provides long-lasting energy and rich nutrition.

It is ideal for busy mornings when you want something healthy and filling.

Ingredients:

• 4 large eggs
• 2 cups fresh spinach
• ½ cup crumbled feta
• 2 tbsp olive oil
• 1 garlic clove, minced
• Salt and pepper to taste
• ¼ tsp dried oregano

Instructions:

• Heat a nonstick skillet on medium heat and add olive oil so it coats the surface evenly and prevents sticking as the ingredients cook.
• Add minced garlic and cook gently until fragrant, allowing the aroma to blend into the oil for added depth of flavor.
• Add spinach and sauté until it wilts, reducing in size while becoming tender and creating a nutritious base for the eggs.
• Beat eggs in a bowl with salt, pepper, and oregano, ensuring that the seasoning spreads evenly throughout the mixture.
• Pour the egg mixture over the spinach and let it sit briefly before stirring so the curds begin forming softly.
• Gently fold the eggs around the spinach, keeping the texture creamy and preventing them from overcooking or becoming rubbery.
• Add feta when the eggs are almost done so it warms and softens without fully melting, providing a tangy contrast.
• Serve immediately while warm for maximum flavor and freshness.

This egg bowl delivers balanced protein and nutritious vegetables.

It keeps carbs low while offering deep Mediterranean flavor.

The feta adds richness and the spinach boosts nutrients.

It is quick to prepare and perfect for a wholesome morning meal.

Low-Carb Protein Pancakes with Almond Flour

These soft, fluffy pancakes are crafted from almond flour, eggs, and Greek yogurt to deliver a high-protein, low-carb breakfast.

They cook into a golden, tender texture.

They make mornings feel indulgent without sacrificing nutrition.

They pair perfectly with berries or sugar-free syrup for added freshness.

Ingredients:

• 1 cup almond flour
• 2 large eggs
• ½ cup Greek yogurt
• 1 tbsp olive oil or melted butter
• 1 tsp baking powder
• 1 tsp vanilla extract
• Pinch of salt

Instructions:

• In a mixing bowl, whisk the eggs until smooth so the batter becomes airy and creates fluffy pancakes.
• Add Greek yogurt and vanilla extract, mixing until the consistency becomes creamy and well blended.
• Stir in almond flour, baking powder, and salt gradually to avoid lumps and form a cohesive batter.
• Heat a nonstick pan on low-medium heat, adding a small amount of oil to prevent sticking and ensure even browning.
• Pour small circles of batter onto the pan, allowing space between each pancake so they cook evenly.
• Cook slowly until bubbles form on top and the edges begin to firm, signaling it is time to flip.
• Gently flip each pancake and cook until golden on the other side, avoiding high heat to prevent burning.
• Serve warm with berries, nuts, or sugar-free syrup.

These pancakes offer protein, fiber, and satisfying texture.

They feel indulgent while remaining low in carbs.

The almond flour adds richness and moisture.

They are perfect for a healthy morning especially when craving something comforting.

High-Protein Veggie Scramble with Turkey Crumbles

This flavorful scramble combines lean ground turkey, eggs, and colorful vegetables for a hearty breakfast.

It delivers a strong protein boost while keeping carbohydrates minimal.

The vegetables add natural sweetness, texture, and nutrients.

The dish is filling, wholesome, and perfect for mornings when you need sustained energy.

Ingredients:

• 6 oz lean ground turkey
• 3 large eggs
• ½ cup chopped bell peppers
• ½ small onion, diced
• 1 cup spinach
• 1 tbsp olive oil
• Salt and pepper to taste
• ¼ tsp smoked paprika

Instructions:

• Heat olive oil in a skillet and allow it to warm so the turkey browns evenly without sticking.
• Add ground turkey and break it apart with a spatula, letting it cook until no pink remains and it begins to caramelize.
• Add diced onions and sauté until soft, letting them absorb the turkey juices for extra flavor.
• Add bell peppers and cook until they begin to soften, creating a colorful and nutrient-dense mixture.
• Stir in spinach and allow it to wilt, blending seamlessly into the turkey and vegetables.
• Beat eggs in a bowl with salt, pepper, and smoked paprika for added smokiness and richness.
• Pour the eggs into the skillet and stir gradually, allowing them to cook into soft, flavorful curds around the turkey mixture.
• Continue stirring until the eggs reach your preferred consistency, keeping them fluffy rather than dry.

This scramble is high in protein and exceptionally filling.

It maintains low carbohydrates while providing balanced nutrients.

The turkey makes the dish hearty, and the vegetables add color and freshness.

It is ideal for meal prep or a busy morning.

Greek Yogurt Power Bowl with Nuts & Seeds

A creamy, high-protein breakfast bowl featuring thick Greek yogurt, crunchy nuts, and nutritious seeds.

It is naturally low-carb while delivering long-lasting energy.

Every bite balances creaminess and crunch.

This bowl is refreshing, customizable, and perfect for mornings when you want something quick yet nourishing.

Ingredients:

• 1 cup plain Greek yogurt
• 2 tbsp chia seeds
• 2 tbsp chopped almonds
• 1 tbsp sunflower seeds
• 1 tbsp unsweetened coconut flakes
• ½ tsp cinnamon
• Sugar-free sweetener (optional)

Instructions:

• Scoop Greek yogurt into a bowl, creating a thick, creamy base rich in protein and probiotics.
• Sprinkle chia seeds on top, allowing them to add texture and lasting fullness because they absorb moisture.
• Add chopped almonds and sunflower seeds for satisfying crunch and nutrient variety.
• Sprinkle coconut flakes for subtle sweetness and Mediterranean-style richness.
• Dust the top with cinnamon to add warmth and natural flavor without adding carbs.
• Mix gently so the ingredients distribute evenly while keeping their individual textures intact.
• Taste and adjust sweetness with a sugar-free option if desired, depending on your preference.
• Serve immediately for a cool, refreshing, protein-packed breakfast.

This yogurt bowl is simple yet powerful.

It is packed with protein, fiber, and nutrient-dense toppings.

It keeps carbs very low while feeling indulgent.

The textures make it exciting and satisfying for any morning routine.

High-Protein Cottage Cheese Omelet

A soft, protein-rich omelet stuffed with creamy cottage cheese and fresh herbs.

It stays low-carb while providing exceptional fullness.

The eggs cook into a fluffy base while the cottage cheese melts slightly inside.

This breakfast is perfect for anyone wanting maximum protein with minimal effort.

Ingredients:

• 3 large eggs
• ½ cup cottage cheese
• 1 tbsp butter
• Salt and pepper to taste
• ¼ tsp garlic powder
• Fresh chives or parsley

Instructions:

• Crack the eggs into a bowl and whisk thoroughly to incorporate air, which helps the omelet stay fluffy when cooked.
• Season with salt, pepper, and garlic powder to enhance the flavor without adding carbs.
• Heat butter in a nonstick skillet, letting it melt and coat the pan evenly for smooth omelet folding.
• Pour the egg mixture into the pan and swirl gently so it spreads into a thin, even layer.
• Allow the eggs to cook slowly, lifting the edges occasionally so uncooked egg flows underneath.
• Add cottage cheese to one side of the omelet once the top begins to set, spreading it evenly for creamy texture.
• Fold the omelet carefully over the filling, keeping the shape intact and preventing tearing.
• Cook for an additional minute so the cottage cheese warms and the omelet becomes fully set.

This omelet brings exceptional protein and creaminess.

It keeps carbs extremely low while offering great texture and satisfaction.

The cottage cheese melts subtly, creating a rich, delicious contrast.

It is quick, nutritious, and ideal for a high-energy morning

Mediterranean Lemon Garlic Grilled Salmon

This salmon is tender, flaky, and infused with bright Mediterranean flavors.

The lemon-garlic marinade penetrates the fish for rich taste.

Grilling adds subtle smokiness while keeping the salmon moist.

It is low-carb, nutrient-rich, and perfect for healthy lunches or dinners.

Quick, easy, and elegant.

Ingredients:

• 4 salmon fillets
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp lemon zest
• 3 garlic cloves, minced
• 1 tsp dried oregano
• ½ tsp black pepper
• Salt to taste
• 1 tbsp fresh dill, chopped

Instructions:

• Pat the salmon fillets dry with paper towels to ensure they sear properly and do not steam during cooking.
• In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, oregano, salt, and pepper to create a fragrant marinade.
• Place the salmon fillets in a shallow dish and pour the marinade over them, making sure each fillet is coated evenly.
• Gently rub the marinade into the salmon so the citrus and garlic penetrate the flesh for maximum flavor.
• Cover the dish and refrigerate for at least 30 minutes to let the flavors meld.
• Preheat a grill or grill pan to medium-high heat so the salmon cooks evenly and develops grill marks.
• Place the salmon on the grill and cook for 4–5 minutes on each side, adjusting heat as needed to prevent burning.
• Remove from the grill and let the fillets rest for a few minutes to allow juices to redistribute.
• Sprinkle fresh dill on top just before serving for a burst of herbal brightness.

This salmon is flavorful, moist, and aromatic.

The lemon-garlic marinade enhances natural richness without adding carbs.

Grilling provides a light smokiness and elegant texture.

It pairs beautifully with Mediterranean salads or low-carb vegetables.

Mediterranean Stuffed Bell Peppers

These bell peppers are filled with a savory blend of vegetables, herbs, and feta cheese.

The peppers roast to tender perfection while holding their filling intact.

It is a low-carb, satisfying, and visually impressive dish.

Perfect for lunches, dinners, or meal prep.

Healthy and flavorful.

Ingredients:

• 4 large bell peppers, halved and seeded
• 1 cup chopped zucchini
• ½ cup chopped spinach
• ½ cup crumbled feta
• ½ cup cherry tomatoes, halved
• 2 tbsp olive oil
• 1 tsp dried oregano
• ½ tsp garlic powder
• Salt and pepper to taste

Instructions:

• Preheat the oven to 375°F so the peppers roast gently and retain their shape.
• Slice the bell peppers in half lengthwise and remove seeds carefully to create a cavity for the filling.
• In a skillet, heat olive oil over medium heat until warm so vegetables cook evenly without sticking.
• Add zucchini and sauté until slightly softened, allowing it to release moisture while retaining a tender bite.
• Add spinach and cook until wilted, blending into the zucchini for a cohesive filling.
• Stir in cherry tomatoes, crumbled feta, oregano, garlic powder, salt, and pepper, mixing well to distribute flavors evenly.
• Spoon the filling generously into each bell pepper half, pressing lightly to keep it in place.
• Arrange stuffed peppers on a baking sheet and bake for 25–30 minutes until the peppers are tender and the filling is warmed through.
• Remove from the oven and allow to cool for a few minutes before serving.

These stuffed peppers are colorful, satisfying, and rich in Mediterranean flavors.

The feta adds creaminess and tang, while the vegetables maintain freshness.

It is a versatile low-carb meal suitable for lunch, dinner, or meal prep.

Each bite is tender, flavorful, and hearty.

Mediterranean Chicken Veggie Sheet Pan

A complete Mediterranean meal roasted on one sheet pan for simplicity.

The chicken stays juicy while vegetables caramelize beautifully.

Herbs, garlic, and lemon create bold, aromatic flavors.

It is low-carb, protein-rich, and perfect for busy weeknights.

Quick, healthy, and satisfying.

Ingredients:

• 4 boneless chicken thighs
• 1 zucchini, sliced
• 1 red bell pepper, chopped
• 1 cup cherry tomatoes
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 3 garlic cloves, minced
• 1 tsp dried oregano
• ½ tsp paprika
• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F to ensure even roasting and caramelization of vegetables.
• Place chicken thighs on a large sheet pan and season with salt, pepper, paprika, and oregano.
• In a small bowl, mix olive oil, lemon juice, and minced garlic to create a marinade.
• Pour the marinade evenly over the chicken and rub it in so every piece absorbs flavor.
• Arrange sliced zucchini, bell pepper, and cherry tomatoes around the chicken on the pan.
• Toss vegetables lightly with a bit of olive oil and seasoning to ensure even roasting.
• Place the sheet pan in the oven and roast for 25–30 minutes, turning vegetables halfway to avoid burning.
• Check chicken with a meat thermometer to ensure it reaches 165°F for safe consumption.
• Remove from oven and let rest for 5 minutes so juices redistribute.
• Serve warm with roasted vegetables and a drizzle of pan juices.

This sheet pan meal is balanced, low-carb, and full of flavor.

The chicken remains tender while the vegetables caramelize beautifully.

Herbs and lemon brighten the dish for a true Mediterranean experience.

It is simple, elegant, and perfect for meal prep or family dinners.

Mediterranean Eggplant Parmesan (Low-Carb)

This low-carb version of eggplant parmesan uses zucchini or almond flour for a healthy twist.

The eggplant becomes tender while tomato sauce, garlic, and herbs create depth.

A light layer of cheese melts into the dish for richness.

It is hearty, satisfying, and perfect for lunch or dinner.

Comforting without excess carbs.

Ingredients:

• 2 medium eggplants, sliced
• 1 cup low-carb marinara sauce
• ½ cup shredded mozzarella
• ¼ cup grated Parmesan
• 3 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried basil
• ½ tsp dried oregano
• Salt and pepper to taste

Instructions:

• Preheat the oven to 375°F to ensure even cooking without burning the eggplant.
• Brush eggplant slices lightly with olive oil and season with salt and pepper to enhance flavor.
• Roast eggplant slices on a baking sheet for 15 minutes until tender and slightly golden.
• In a skillet, heat olive oil and sauté minced garlic until fragrant to infuse the base with aroma.
• Spread a thin layer of marinara sauce in a baking dish to prevent sticking.
• Layer roasted eggplant slices over the sauce, then sprinkle with mozzarella, Parmesan, basil, and oregano.
• Repeat layers if needed, ending with a generous cheese layer on top.
• Bake for 20–25 minutes until the cheese is melted and bubbly.
• Remove from oven and let cool for 5 minutes before serving to allow flavors to meld.

This low-carb eggplant parmesan is rich, flavorful, and comforting.

The eggplant absorbs the tomato sauce while cheese melts perfectly.

It is satisfying, hearty, and ideal for a Mediterranean-style low-carb meal.

Each bite delivers bold flavors and texture.

Mediterranean Chicken Avocado Salad

A fresh, high-protein salad combining grilled chicken, avocado, olives, and Mediterranean herbs.

The dressing is light, tangy, and low-carb.

Perfect for lunch, quick dinners, or meal prep.

The salad is filling, nutrient-dense, and vibrant.

Healthy, easy, and satisfying.

Ingredients:

• 2 grilled chicken breasts, sliced
• 1 avocado, diced
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives, halved
• 2 cups mixed greens
• 2 tbsp olive oil
• 1 tbsp lemon juice
• ½ tsp dried oregano
• Salt and pepper to taste

Instructions:

• In a large bowl, combine mixed greens, cherry tomatoes, olives, and diced avocado to create a fresh, vibrant base.
• Slice grilled chicken breasts and arrange over the salad so protein is distributed evenly.
• In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper to make a light dressing.
• Drizzle the dressing over the salad and toss gently to coat all ingredients without breaking the avocado.
• Taste and adjust seasoning if needed, adding extra lemon juice for brightness or salt for flavor balance.
• Serve immediately for maximum freshness and texture.

This salad is packed with protein, healthy fats, and Mediterranean flavor.

The avocado adds creaminess while olives bring briny richness.

Grilled chicken makes it hearty without carbs.

It is light, refreshing, and ideal for any low-carb meal.

Mediterranean Garlic Lemon Turkey Meatballs

These turkey meatballs are tender, juicy, and packed with Mediterranean flavor.

Garlic, lemon, and herbs penetrate the meat for bold taste.

They are low-carb, high-protein, and perfect for lunch, dinner, or meal prep.

The baked method ensures a moist, flavorful result.

Quick, wholesome, and satisfying.

Ingredients:

• 1 lb ground turkey
• 2 garlic cloves, minced
• 1 tbsp lemon zest
• 1 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp black pepper
• 1 egg
• 2 tbsp almond flour

Instructions:

• Preheat the oven to 400°F so the meatballs bake evenly and develop a light golden crust.
• In a large mixing bowl, combine ground turkey, minced garlic, lemon zest, chopped parsley, dried oregano, salt, pepper, egg, and almond flour.
• Use your hands or a spoon to mix thoroughly so all ingredients are incorporated evenly without overmixing, which can make meatballs tough.
• Shape the mixture into uniform meatballs, about 1½ inches in diameter, ensuring they are compact to hold together during baking.
• Place the meatballs on a baking sheet lined with parchment paper to prevent sticking and promote even cooking.
• Bake for 18–20 minutes, turning halfway through if desired, until meatballs are fully cooked and internal temperature reaches 165°F.
• Remove from the oven and let rest for 5 minutes so juices redistribute and the meatballs stay moist.
• Serve warm with low-carb marinara sauce, salad, or roasted vegetables.

These meatballs are tender, flavorful, and aromatic.

The lemon and garlic provide bright Mediterranean notes.

They are high-protein, low-carb, and perfect for meal prep or family dinners.

Each bite delivers balanced flavor and satisfying texture.

Mediterranean Roasted Veggie Frittata

This frittata combines eggs, zucchini, bell peppers, olives, and feta.

It is colorful, high-protein, and low-carb.

The eggs cook into a fluffy base while vegetables provide sweetness and texture.

Perfect for breakfast, brunch, or light dinner.

Nutritious, filling, and flavorful.

Ingredients:

• 6 large eggs
• ½ cup diced zucchini
• ½ cup diced red bell pepper
• ¼ cup Kalamata olives, halved
• ¼ cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

• Preheat the oven to 375°F to allow even cooking and gentle browning of the frittata.
• Heat olive oil in a nonstick oven-safe skillet over medium heat so the vegetables cook evenly without sticking.
• Add zucchini and bell peppers, sautéing until slightly tender while maintaining some bite.
• Stir in olives and cook for another 1–2 minutes to release their flavor.
• In a mixing bowl, beat eggs with salt, pepper, and oregano until fully combined for a fluffy texture.
• Pour eggs over the sautéed vegetables in the skillet, gently stirring to distribute evenly.
• Sprinkle feta cheese on top so it melts slightly as the frittata bakes.
• Transfer the skillet to the oven and bake for 15–18 minutes, or until eggs are set and lightly golden on top.
• Remove from the oven and allow to cool for 5 minutes before slicing to maintain structure.

This frittata is colorful, nutrient-dense, and protein-rich.

The vegetables provide natural sweetness and texture while the feta adds tang.

It is low-carb, satisfying, and ideal for any meal of the day.

Each slice is tender, flavorful, and bursting with Mediterranean character.

Mediterranean Lemon Herb Grilled Lamb Chops

These lamb chops are juicy, aromatic, and low-carb.

The lemon and herbs tenderize and flavor the meat deeply.

Grilling adds smoky char while keeping the interior tender.

Perfect for dinners, meal prep, or special occasions.

Elegant, satisfying, and nutrient-rich.

Ingredients:

• 4 lamb chops
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp lemon zest
• 3 garlic cloves, minced
• 1 tsp rosemary, chopped
• 1 tsp thyme
• Salt and pepper to taste

Instructions:

• Pat lamb chops dry to ensure they sear properly and do not steam.
• In a bowl, whisk olive oil, lemon juice, lemon zest, minced garlic, rosemary, thyme, salt, and pepper to create a bright, aromatic marinade.
• Rub marinade evenly over lamb chops so all sides are coated.
• Cover and refrigerate for at least 1 hour to allow flavors to penetrate deeply.
• Preheat the grill to medium-high heat so chops cook evenly with attractive grill marks.
• Grill lamb chops for 4–5 minutes per side, adjusting heat as needed to avoid burning herbs.
• Remove from grill and let rest for 5 minutes so juices redistribute and meat remains juicy.
• Serve warm with a drizzle of leftover marinade or lemon wedges.

These lamb chops are tender, flavorful, and herbaceous.

The lemon and garlic create bright Mediterranean notes.

Grilling adds depth without adding carbs.

A perfect low-carb, high-protein main course.

Mediterranean Avocado Tuna Salad

A protein-packed salad combining tuna, avocado, olives, and fresh herbs.

It is creamy, low-carb, and ready in minutes.

Perfect for lunches, quick dinners, or meal prep.

Refreshing, nutrient-dense, and satisfying.

Easy, flavorful, and wholesome.

Ingredients:

• 2 cans tuna in water, drained
• 1 avocado, diced
• ¼ cup Kalamata olives, halved
• 2 tbsp red onion, finely chopped
• 2 tbsp fresh parsley, chopped
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

• In a large mixing bowl, combine drained tuna, diced avocado, olives, red onion, and parsley for a fresh base.
• Drizzle olive oil and lemon juice over the mixture, gently folding to coat evenly without mashing the avocado completely.
• Season with salt and pepper to taste, mixing thoroughly to distribute flavor.
• Adjust seasoning with extra lemon juice if desired to enhance brightness.
• Chill for 10–15 minutes if preferred, allowing flavors to meld.
• Serve on a bed of lettuce, with cucumber slices, or in low-carb wraps.

This salad is creamy, flavorful, and protein-rich.

The avocado adds healthy fats while tuna provides high-quality protein.

Olives and herbs enhance Mediterranean flavor without adding carbs.

It is light, refreshing, and perfect for any meal.+

Mediterranean Chicken Cabbage Stir-Fry

A low-carb stir-fry featuring chicken, cabbage, garlic, and Mediterranean spices.

It cooks quickly and retains a fresh, vibrant texture.

Perfect for lunches, dinners, or meal-prep.

Satisfying, flavorful, and healthy.

Protein-rich and low-carb.

Ingredients:

• 1 lb chicken breast, sliced
• 3 cups shredded cabbage
• 1 red bell pepper, sliced
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp dried oregano
• ½ tsp black pepper
• Salt to taste
• 1 tbsp lemon juice

Instructions:

• Heat olive oil in a large skillet over medium heat so the chicken sears evenly without sticking.
• Add sliced chicken and cook until golden and nearly cooked through, flipping occasionally for uniform browning.
• Stir in minced garlic, cooking until fragrant and aromatic without burning.
• Add shredded cabbage and sliced red bell pepper, tossing to coat in oil and chicken juices.
• Sprinkle paprika, oregano, salt, and pepper evenly over the mixture to enhance Mediterranean flavor.
• Cook while stirring frequently until cabbage is tender but still slightly crisp.
• Squeeze lemon juice over the stir-fry and toss to brighten flavors.
• Remove from heat and serve immediately while warm.

This stir-fry is packed with protein, flavor, and crunch.

The chicken is tender while cabbage retains bite.

Herbs, garlic, and lemon provide classic Mediterranean freshness.

A perfect low-carb, quick, and wholesome meal.