10 Low-Carb Breakfast Ideas

Low-carb eating is a popular approach that continues to gain traction. While many people have found success with weight loss on this diet, maintaining a very low carbohydrate intake can be challenging over the long term. It may also lead to inadequate intake of essential nutrients—such as fiber, vitamins, and minerals—found in fruits, vegetables, legumes, and whole grains, along with higher overall fat intake (2).

If you’re following a low-carb diet, aim to get 25–30 g of fiber per day, prioritize protein to help preserve lean muscle mass, and focus on healthy fats like monounsaturated and polyunsaturated fats while limiting saturated fats (3,4,5).

If you’re looking for low carb breakfast ideas, these 10 recipes—each with under 20 grams of carbohydrates—offer satisfying low carb breakfast options made with protein, healthy fats, and nutrient-dense ingredients. 

1. LOW AND SLOW SPRING ONION FRITTATA

Nutrition (per serving): Calories: 379; Total Fat: 27g; Saturated Fat: 8g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 4g; Cholesterol: 630mg; Sodium: 888mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein 27g

2. BACON, EGG & SPINACH BREAKFAST MUFFINS

Nutrition (per serving): Calories: 301; Total Fat: 19g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 196mg; Sodium: 536mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 4g; Protein: 18g

3. CURRIED TOFU-SPINACH SCRAMBLE

Nutrition (per serving): Calories: 292; Total Fat: 16g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 626mg; Carbohydrate: 13g; Dietary Fiber: 5g; Sugar: 3g; Protein: 23g

4. BUTTERNUT-SAUSAGE BREAKFAST CASSEROLE

Nutrition (per serving): Calories: 225; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 233mg; Sodium: 411mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 4g; Protein: 16g

5. LOW CARB BLT WRAPS 

Nutrition (per serving):Calories: 276; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 3g; Cholesterol: 206mg; Sodium: 473mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 7g; Protein: 13g

6. TOFU AND VEGGIE SAUSAGE SCRAMBLE WITH TURMERIC

Nutrition (per serving): Calories: 292; Total Fat: 16g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 626mg; Carbohydrate: 13g; Dietary Fiber: 5g; Sugar: 3g; Protein: 23g

7. BROCCOLI PESTO OMELET WITH MIXED GREENS

Nutrition (per serving):Calories: 277; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 190mg; Sodium: 351mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g

8. SAVORY LOW-CARB ZUCCHINI WAFFLES WITH POACHED EGGS 

Nutrition (per serving):Calories: 308; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 416mg; Sodium: 653mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 20g

9. SHEET PAN OMELET ROLL UPS

Nutrition (per serving): Calories: 334; Total Fat: 20g; Saturated Fat: 9g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 3g; Cholesterol: 631mg; Sodium: 622mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 6g; Protein: 27g

10. VEGGIE CRUSTLESS QUICHE BITES

Nutrition (per serving): Calories: 169; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 347mg; Sodium: 246mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 2g; Protein: 13g

Originally published July 15, 2021; Updated April 2026

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