20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (2024)

Bagels, waffles, hashes, pancakes…breakfast presents an excellent opportunity for loading up on carbs. And if you’re trying to do the opposite, it might feel like you have no choice but to grab a piece of fruit and wait until lunchtime. Fear not: We found a whole host of delicious and totally satisfying low carb breakfast ideas (green shakshuka, keto everything bagels and bacon-wrapped eggs, to name a few), so you can start your day off on the right foot.

How Many Carbs Should You Aim for in a Day?

Per the current Dietary Guidelines for Americans 2020-2025, folks who are not on a doctor-approved dietary plan should get 45 to 65 percent of their daily calories from carbs, which translates to somewhere between 225 and 325 grams of carbohydrates per day if you’re on a 2,000 calorie diet. Reasons for cutting carbs include diabetes—research shows that modest carbohydrate reduction can improve glycemic control and insulin sensitivity—and weight loss. And yes, medical experts do confirm that cutting carbs can help with weight loss for some (at least in the short term).

However, if weight loss is your aim, you’d be wise to proceed with caution because healthy carbohydrates, specifically the complex kind, are a valuable source of energy and nutrients that your body needs to thrive. Unless you have consulted a doctor, your goal should be to consume carbs according to the above guidelines and not let your love of bread lead to an unbalanced diet. With that in mind, you can try one of these healthful, low carb breakfast ideas instead of your morning muffin, so you have more freedom to meet your body’s carbohydrate needs at other points in the day.

70 Low-Carb Dinners That Don’t Suck, From Juicy Meatballs to Lightning-Fast Stir Fries

1. Baked Eggs in Avocado (9g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (1)

Eric Wolfinger/The Mexican Keto Cookbook

  • Time Commitment: 25 minutes

  • Why We Love It: crowd-pleaser, <500 calories, <10 ingredients, <30 minutes

Everyone knows creamy avocado is practically the perfect food…add a jammy baked egg and a sprinkle of extra salty cotija cheese for seasoning and you have an easy breakfast worth dreaming about at night.

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2. Quiche with Gluten-Free Sweet Potato Crust (15g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (2)

Liz Andrew/Styling: Erin McDowell

  • Time Commitment: 1 hour 20 minutes

  • Why We Love It: crowd-pleaser, <500 calories, vegetarian

This modern twist on a classic quiche, featuring a gluten-free sweet potato crust, is decadent, cheesy and just dying to be in your regular fall rotation.

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3. One-Pan Eggs with Asparagus and Tomato (13g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (3)

Liz Andrew/Styling: Erin McDowell

  • Time Commitment: 30 minutes

  • Why We Love It: <10 ingredients, <500 calories, one pan, vegetarian

Sop up wonderfully runny egg yolk with seasonal veggies (i.e., asparagus and ripe cherry tomatoes) and we promise you a healthy breakfast so satisfying you won’t even miss the toast.

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4. Bacon-Wrapped Eggs (2g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (4)

Erin McDowell

  • Time Commitment: 45 minutes

  • Why We Love It: special occasion-worthy, <10 ingredients, high protein

Buttered toast might be off-limits, but bacon certainly is not. Here, everyone’s favorite breakfast meat makes a basket for a simple baked egg. The result is an oh-so savory low carb breakfast idea that’s sure to impress your guests at brunch.

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5. Kale Quiche with a Cheddar-Rice Crust (19g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (5)

Eric Moran/Styling: Erin McDowell

  • Time Commitment: 1 hour 20 minutes

  • Why We Love It: crowd-pleaser, special occasion-worthy, <10 ingredients

Another excellent way to get a serving of greens at breakfast—this kale quiche is full of eggy goodness and the cheesy gluten-free crust is more flavorful and easier to make than a traditional one, too.

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6. Eggs Baked in Tomatoes (12g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (6)

Liz Andrew/Styling: Erin McDowell

  • Time Commitment: 45 minutes

  • Why We Love It: special occasion-worthy, <500 calories, <10 ingredients

You baked an egg in an avocado and it blew your mind. Now try the same thing with a juicy, ripe tomato for a sweet and subtly acidic boost that tastes like summer.

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7. Sheet Pan Eggs with Smoked Salmon, Cream Cheese and Dill (2g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (7)

Liz Andrew/Styling: Erin McDowell

  • Time Commitment: 30 minutes

  • Why We Love It: crowd-pleaser, <500 calories, <10 ingredients

This one pan egg dish boasts a winning combination of ingredients and is far less fussy than, say, sweating over the stove trying to soft scramble enough eggs to feed a crowd.

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8. Keto Granola Cereal (2g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (8)

Wholesome Yum

  • Time Commitment: 25 minutes

  • Why We Love It: low sugar, keto, <30 minutes, crowd-pleaser

Here, a blend of crunchy nuts and seeds come together with monk fruit sweetener and vanilla to make a low sugar, low carb granola that will satisfy your sweet tooth and do your body right. Psst: Be sure to pack some to-go, ‘cause it’s also an excellent snack.

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9. Green Shakshuka (10g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (9)

Liz Andrew/Styling: Erin McDowell

  • Time Commitment: 55 minutes

  • Why We Love It: special occasion-worthy, <500 calories, vegetarian

Spinach takes the place of tomato sauce in this updated shakshuka, but these greens are anything but snoozy, thanks to a kicky combination of jalapeno, harissa and spices.

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10. Vegan Keto Everything Bagels (1g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (10)

Helene DuJardin/The Essential Vegan Keto Cookbook

Needless to say, everything bagel seasoning does the heavy lifting in the flavor department, but the big surprise is that this low-carb take on a breakfast staple boasts a texture that’s totally on point.

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11. Breakfast Caprese with Soft-Boiled Eggs (7g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (11)

Healthyish

  • Time Commitment: 15 minutes

  • Why We Love It: <30 minutes, <10 ingredients, <500 calories, vegetarian

Here, a simple low carb breakfast idea that features the wonderful flavor combo of creamy egg yolk and ripe tomato and takes practically no time to put together.

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12. Mozzarella Meatball Frittata (4g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (12)

Secrets of Great Second Meals

  • Time Commitment: 20 minutes

  • Why We Love It: <10 ingredients, <30 minutes, high protein, one pan

Leftover meatballs are put to good use in this hearty and oh-so cheesy frittata that’s good for breakfast, lunch and dinner

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13. Keto Pancakes Recipe (9g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (13)

Low Carb Africa

  • Time Commitment: 10 minutes

  • Why We Love It: crowd-pleaser, <30 minutes, <10 ingredients, keto

This low carb breakfast idea is for all the carb-conscious folks secretly pining for a pancake breakfast. (Good news: the keto alternative does not disappoint.)

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14. Skillet Eggs and Chorizo (13g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (14)

Kristin Perers/Round Ours

  • Time Commitment: 30 minutes

  • Why We Love It: <500 calories, high protein, special occasion-worthy, one pan

Spicy Mexican chorizo, diced tomato, jalapeno, chipotle seasoning…if you’re looking for a low carb breakfast idea with flavor so bold it will knock your socks off, this one fits the bill.

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15. Low Carb Keto Protein Shake (12g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (15)

Wholesome Yum

  • Time Commitment: 5 minutes

  • Why We Love It: <10 ingredients, crowd-pleaser, <30 minutes, vegetarian

Go ahead and hit that snooze button one more time—this berry-packed smoothie with protein powder and creamy coconut milk is a swoon-worthy blender breakfast that you can whip up in five minutes flat.

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16. Mexican Street Corn Deviled Eggs (2g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (16)

Liz Andrew/Styling: Erin McDowell

  • Time Commitment: 40 minutes

  • Why We Love It: crowd-pleaser, special occasion-worthy, <500 calories

Everyone’s favorite party food just married everyone’s favorite Mexican street food and breakfast will never be the same.

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17. Yotam Ottolenghi's Braised Eggs with Leeks and Za'atar (9g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (17)

Ottolenghi Simple: A Cookbook

  • Time Commitment: 20 minutes

  • Why We Love It: crowd-pleaser, <30 minutes, <500 calories, vegetarian

Creamy braised leeks mingle with cumin and za’atar-spiked spinach in this elegant and brunch-worthy skillet egg dish.

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18. Keto Peanut Butter Chia Pudding (18g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (18)

Low Carb Africa

  • Time Commitment: 6 hours 5 minutes

  • Why We Love It: make-ahead, keto, <10 ingredients, <500 calories, high fiber

We recommend experimenting with blending the chia seeds and/or swapping the almond milk for full fat coconut milk to achieve the consistency you desire. Either way, if you make this one the night before, you’ll be rewarded with a creamy and rich breakfast pudding that’s packed with fiber and tastes like dessert.

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19. Keto Cabbage Hash Browns (4g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (19)

Low Carb Yum

  • Time Commitment: 25 minutes

  • Why We Love It: crowd-pleaser, <30 minutes, <10 ingredients, keto

Crispy, salty and full of garlic-onion flavor—serve these cabbage hash browns with a couple fried eggs and we promise you won’t be missing potatoes.

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20. Easy Keto Chaffles (3g Carbs)

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (20)

Low Carb Yum

  • Time Commitment: 10 minutes

  • Why We Love It: gluten-free, kid-friendly, <10 ingredients, <30 minutes, keto

What is a chaffle, you ask? It’s a breakfast vision of mozzarella cheese and egg that comes together in a waffle maker, looks like the real thing and tastes even better.

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55 LOW-CARB LUNCH IDEAS YOU’LL ACTUALLY BE EXCITED TO EAT

20 Low Carb Breakfast Ideas That Are Ultra-Satisfying, from Keto Recipes to Flavor-Packed Egg Dishes (2024)

FAQs

What to eat with eggs that are not carbs? ›

Low carb and keto meals with eggs

Leftovers like grilled chicken, taco minced meat, various vegetables, or fresh herbs and cheese all make great additions to an omelet or frittata. With eggs, you can also make a super simple pizza crust.

What is the healthiest keto breakfast? ›

Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies. Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.

Is eggs a low-carb breakfast? ›

Eggs are an incredibly low-carb food and contain only 1 gram of carbohydrates. A keto diet is typically restricted to 20 to 50 grams of carbohydrates daily. So, including 5 to 6 eggs daily won't significantly impact your daily carb intake.

Can you eat unlimited eggs on keto? ›

The more important lesson we can extract is that eggs are excellent for a ketogenic diet. However, if you want to include more eggs in your daily diet, a rough goal of three eggs per day (whether alone or in other keto-friendly meals) is a great place to start.

What cheese has the lowest carbohydrates? ›

Got cheese has the lowest carb content out of all varieties. It contains zero carbs while supplying you with 8 grams of fat and 6 grams of protein per 1-ounce serving.

What is forbidden in a keto diet? ›

By staying away from grains, sugary foods, high-carb fruits, and starchy vegetables, you set yourself up for a smoother transition into ketosis. Additionally, steer clear of processed foods, alcohol, and condiments that may contain hidden carbs.

What fruit is keto-friendly? ›

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

Are eggs good for a no carb diet? ›

What should you eat on a no carb diet? Foods that are typically allowed on a no-carb diet include: Meat and low carb animal products: chicken, beef, turkey, lamb, venison, bison, pork, eggs, butter, lard, cheese.

What else can you eat on the egg diet? ›

In all variations of the plan, you'll eat three meals a day with no snacks and drink only water or zero-calorie beverages. More flexible forms of the egg diet include foods like grilled chicken, fish, and steamed veggies but eliminate starchy foods and sugar.

References

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