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
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
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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