Low carb high protein breakfast foods

Updated April 17, 2017

Breakfast is considered the most important meal of the day. A healthy breakfast gives the body calories and nutrients for energy. Studies have also shown that eating a healthy breakfast helps maintain a healthy weight since the body does not go into starvation mode and conserves fat and calories. Healthy breakfast options are foods that are low in carbohydrates but high in protein.


Eggs are a wonderful source of protein. A single egg contains 6g of protein and less than 1g of carbohydrates. Scrambling eggs with a few vegetables, salt and pepper is a quick filling breakfast that is high in protein, and will keep you full for several hours. This breakfast also provides many necessary nutrients such as vitamin A, calcium, iron and vitamin C.

Nuts and Seeds

Nuts and seeds are high in protein. A quarter cup of almonds contains 8g of protein. A high protein, low carbohydrate granola can easily be made by toasting nuts such as almonds, walnuts, pecans, sunflower seeds and flax seeds. Flavour the nuts with cinnamon, cloves and a small amount of sugar. The granola can be eaten with cottage cheese, yoghurt or milk, or dry for a high protein low carbohydrate breakfast.

Cottage Cheese

Cottage Cheese is one of the highest protein foods. One cup of low fat cottage cheese has 28g of protein and only 6g of carbohydrates. Cottage cheese can be eaten plain, mixed into eggs, or used as a spread. Cottage cheese can also be used in place of butter and milk in pancake mix to make healthy, high protein, low carbohydrate pancakes. Cottage cheese is a great breakfast food and snack because a small amount is very filling and provides a lot of protein for energy.


Tofu is a great, low carbohydrate breakfast option. Tofu comes in a variety of textures and forms. Firm tofu can be grilled or sautéed in place of meat, or as a bread substitute. Firm tofu can be sliced, grilled and spread with peanut butter for a quick, low protein toast replacement. Soft tofu is a great shake base to create a high protein breakfast shake. Since tofu has a very subtle natural flavour it is excellent for mixing with other flavours. Soft tofu, ice, a splash of vanilla and some honey make a quick breakfast shake on the go.


Cereals are hard to add in to a low carbohydrate diet, but many cereal companies have started offering low carbohydrate versions of popular cereals. Steer clear of sugary cereals and read labels carefully. What a company considers a low carbohydrate option may still be higher than what you are looking for.


Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author

Aidan Elisha has enjoyed a decade-long career as a professional journalist, writer, editor and author. He has covered civil torts, politics, baseball, pop culture and features. He writes a popular column for and coaches writing techniques to aspiring writers. He is the winner of nearly two dozen press awards.