From bagels to toast to biscuits and gravy, many of the most beloved breakfast foods are loaded with carbs.

If you’re following a low carb or ketogenic diet, it can therefore be incredibly challenging to determine what to eat for your morning meal.

Fortunately, numerous breakfast options are low in carbs and still full of flavor.

Here are 20 low carb breakfast recipes you can try to get your day going on the right foot.

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Kristen Curette & Daemaine Hines/Stocksy United

1. Spinach and goat cheese omelet

Ingredients

  • 3 large eggs
  • 2 tablespoons (30 mL) of heavy cream
  • 1 cup (30 grams) of spinach
  • 1 ounce (28 grams) of goat cheese
  • 1 tablespoon (14 grams) of butter
  • salt and pepper to taste

Directions

  1. Whisk the eggs, heavy cream, salt, and pepper in a bowl, then set the mixture aside.
  2. Melt the butter in a pan over medium heat and sauté the spinach. Stir occasionally until the spinach is dark green and wilted. Remove from the pan and set aside.
  3. Pour the egg mixture into the pan and cook it over medium heat.
  4. Once the eggs start to set, flip them over using a spatula.
  5. Add spinach and goat cheese to half of the omelet. Once the omelet has set, fold it in half and serve.

Meal prep: everyday breakfast

2. Veggie frittata

Ingredients

  • 6 large eggs
  • 1/3 cup (80 mL) of milk
  • salt and pepper to taste
  • 4 cloves of garlic, minced
  • 2 cups (60 grams) of kale, chopped
  • 2 cups (300 grams) of bell peppers, chopped
  • 1 ounce (28 grams) of crumbled feta
  • 1 tablespoon (15 mL) of olive oil

Directions

  1. Preheat the oven to 400°F (205°C).
  2. Whisk the eggs, milk, minced garlic, salt, and pepper, then set the mixture aside.
  3. Add the olive oil to a 10-inch (25-cm), oven-safe skillet over medium heat. Sauté the chopped kale and bell peppers, stirring occasionally until softened, or about 5–7 minutes.
  4. Pour in the egg mixture and tilt the skillet to distribute it evenly. Sprinkle the feta over the top.
  5. Bake 15–20 minutes in the skillet until the eggs are set, then season, slice, and serve.

3. Baked avocado eggs

Ingredients

  • 1 avocado
  • 2 large eggs
  • salt and pepper to taste
  • optional toppings, such as bacon bits, cheese, chives, cilantro, or tomatoes

Directions

  1. Preheat the oven to 400°F (205°C).
  2. Slice the avocado in half, remove the pit, and use a spoon to scoop out some flesh from the middle and make the hole bigger.
  3. Crack one egg into each hole.
  4. Season with salt, pepper, and add your choice of toppings.
  5. Bake for 10-15 minutes and serve.

4. Shakshuka

Ingredients

  • 6 large eggs
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves of garlic, minced
  • a 28-ounce (794-gram) can of crushed tomatoes
  • salt and pepper to taste
  • 1 tablespoon (7 grams) of paprika
  • 1/2 teaspoon (1 gram) of red chili powder
  • 1 teaspoon (2 grams) of cumin
  • 2 ounces (57 grams) of crumbled feta
  • 1 bunch of cilantro, chopped

Directions

  1. Add oil to a pan over medium heat. Sauté diced onions and bell peppers for 3–5 minutes, or until the onions turn translucent.
  2. Pour the canned tomatoes into the pan with juice. Stir in the minced garlic, salt, pepper, and spices and bring the mixture to a simmer.
  3. Using a spoon, make 6 small holes in the mixture and crack 1 egg into each.
  4. Cover the pan and cook for 5–10 minutes, or until the eggs have reached your desired level of doneness.
  5. Top with feta and cilantro and serve.

5. Broccoli and bacon crustless quiche

Ingredients

  • 6 large eggs
  • 1 cup (240 mL) of milk
  • 1 cup (90 grams) of broccoli, chopped
  • 4 slices of bacon, chopped
  • 3/4 cup (85 grams) of shredded cheddar cheese
  • 2 tablespoons (30 mL) of olive oil
  • salt and pepper to taste

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Cook the bacon in a pan over medium heat for 5–10 minutes, or until crispy. Set it aside on a towel-lined plate.
  3. Add the olive oil to the pan and sauté the chopped broccoli for 3–4 minutes. Distribute the broccoli and bacon evenly at the bottom of a greased 9-inch (23-cm) pie dish.
  4. In a small bowl, whisk the eggs, milk, salt, and pepper. Pour the egg mixture over the pie dish and top it with cheese.
  5. Bake for 30–35 minutes until the eggs have set. Cool before cutting and serving.

6. Zoodle egg nests

Ingredients

  • 2 zucchinis, spiralized
  • 2 large eggs
  • 1 tablespoon (30 mL) of olive oil
  • salt and pepper to taste
  • optional toppings, such as feta cheese, sliced avocado, or red pepper flakes

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Add the olive oil to a pan and sauté the zucchini over medium heat for 2–3 minutes, or until tender.
  3. Arrange each spiralized zucchini in a skillet to create a nest. Crack an egg in the center, sprinkle with salt and pepper, and bake for 5 minutes.
  4. Add desired toppings and serve.

7. Veggie egg cups

Ingredients

  • 12 large eggs
  • 1/3 cup (80 mL) of milk
  • 1/4 cup (29 grams) of red onion, diced
  • 1 cup (70 grams) of mushrooms, diced
  • 1 cup (150 grams) of bell peppers, diced
  • 1/2 cup (90 grams) of tomatoes, diced
  • 1 cup (110 grams) of shredded cheese
  • 2 tablespoons (30 mL) of olive oil
  • salt and pepper to taste

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Add the olive oil to a pan and sauté the vegetables over medium heat for 5 minutes, or until softened.
  3. Scoop the vegetables and cheese evenly into a greased, 12-cup muffin tin.
  4. In a small bowl, mix the eggs, milk, salt, and pepper. Distribute the mixture equally into each cup of the muffin tin.
  5. Bake for 20-25 minutes, or until set, and cool before serving.

8. Scrambled eggs with turkey sausage

Ingredients

  • 2 large eggs
  • 2 tablespoons (30 mL) of heavy cream
  • 1 tablespoon (14 grams) of butter
  • salt and pepper to taste
  • 1 turkey sausage patty

Directions

  1. In a small bowl, whisk the eggs, heavy cream, salt, and pepper.
  2. Add butter to a pan over medium-low heat and pour in the egg mixture.
  3. Once the edges of the eggs start to set, use a spatula to push the eggs from side to side and break up the curds. Continue until the eggs are mostly cooked and remove from heat.
  4. Cook the turkey sausage patty in a pan over medium heat and serve alongside scrambled eggs.

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9. Low carb pancakes

Ingredients

  • 2 large eggs
  • 2 ounces (57 grams) of cream cheese
  • 1–2 teaspoons (2–4 grams) of stevia
  • 1 teaspoon (5 mL) of vanilla extract
  • 2 tablespoons (30 mL) of olive oil

Directions

  1. Add the ingredients to a blender or food processor and pulse until smooth.
  2. Heat a pan over medium heat and add the olive oil.
  3. Pour 1/4 of the batter into the pan and cook for 2–3 minutes, until golden.
  4. Flip and cook for 1 minute, or until the second side is golden.
  5. Repeat with the rest of the batter and top with butter, sugar-free syrup, sugar-free jam, fresh berries, or yogurt.

10. Sugar-free granola bars

Ingredients

  • 1/2 cup (75 grams) of almonds
  • 1/2 cup (60 grams) of walnuts
  • 1/4 cup (40 grams) of hemp seeds
  • 1/4 cup (23 grams) of unsweetened coconut flakes
  • 1/4 cup (43 grams) of sugar-free chocolate chips
    1/4 cup (60 grams) of almond butter
  • 1 large egg
  • 4 tablespoons (48 grams) of monk fruit extract
  • 2 teaspoons (10 mL) of vanilla extract
  • a pinch of salt

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Add the almonds and walnuts to a food processor. Pulse a few times until the nuts are chopped into large pieces.
  3. Combine the chopped nuts with hemp seeds, coconut flakes, salt, chocolate chips, and monk fruit in a large bowl and set the mixture aside.
  4. In a separate bowl, mix the egg, vanilla extract, and almond butter. Whisk and pour the mixture into the larger bowl with the nuts and seeds.
  5. Press the mixture firmly into a baking sheet lined with parchment paper until the granola mixture is very compact.
  6. Bake 15–20 minutes until fully set, then cool completely before cutting and serving.

11. Low carb protein muffins

Ingredients

  • 2 cups (224 grams) of almond flour
  • 1/4 cup (30 grams) of low carb protein powder
  • 1/2 cup (100 grams) of granulated sugar substitute, such as monk fruit
  • 1 teaspoon (5 grams) of baking powder
  • 4 tablespoons (56 grams) of butter, melted
  • 1/2 cup (120 mL) of unsweetened nut milk
  • 3 large eggs
  • 1 teaspoon (5 mL) of vanilla extract
  • 2/3 cup (115 grams) of sugar-free chocolate chips

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Line a muffin tin with cupcake liners.
  3. Mix the almond flour, protein powder, sugar substitute, and baking powder in a large bowl.
  4. Slowly mix in the melted butter, nut milk, eggs, and vanilla extract, followed by the chocolate chips.
  5. Spoon the batter evenly into each lined muffin cup. Bake for 20–25 minutes, or until a toothpick comes out clean from the center of a muffin.

12. Almond flour waffles

Ingredients

  • 1/2 cup (56 grams) of almond flour
  • 4 large eggs
  • 1 teaspoon (5 grams) of baking powder
  • 2 tablespoons (24 grams) of monk fruit extract
  • 1/3 cup (82 grams) of Greek yogurt
  • 1 tablespoon (14 grams) of butter, melted

Directions

  1. Add the ingredients to a blender or food processor and blend until smooth.
  2. Heat a waffle maker. Add 1/4 of the batter and cook until waffles become golden brown and crispy on the edges.
  3. Repeat with the remainder of the batter and serve topped with berries, sugar-free syrup, or sugar-free jam.

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13. Coconut chia pudding

Ingredients

  • 3/4 cup (180 mL) of coconut milk
  • 1/4 cup (43 grams) of chia seeds
  • 1/2 tablespoon (7 mL) of sugar-free maple syrup
  • 1/2 teaspoon (2.5 mL) of vanilla extract

Directions

  1. Add the ingredients to a medium bowl and whisk to combine.
  2. Cover and refrigerate the mixture overnight, or at least 6–8 hours.
  3. Portion and serve as is, or top it with your choice of ingredients, such as fresh fruit, nuts, or seeds.

14. Yogurt with fruit

Ingredients

  • 1 cup (245 grams) of Greek yogurt
  • 1/2 cup (83 grams) of your favorite low carb fruit, such as strawberries, blackberries, or raspberries
  • optional toppings, such as almonds, walnuts, chia seeds, or flaxseeds

Directions

  1. Combine the yogurt and fresh fruit. Top with nuts and seeds if desired and serve.

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15. Breakfast salad

Ingredients

  • 2 cups (60 grams) of spinach
  • 2 hard-boiled eggs
  • 1 ounce (28 grams) of mozzarella
  • 1 Roma tomato, diced
  • half of an avocado, sliced
  • 2 tablespoons (30 mL) of olive oil
  • 1 tablespoon (15 mL) of lemon juice
  • salt and pepper to taste

Directions

  1. Add the spinach to a bowl and layer with the eggs, mozzarella, tomatoes, and avocados.
  2. To make the dressing, whisk the olive oil with lemon juice and a dash of salt and pepper.
  3. Drizzle the dressing over the salad and serve.

16. Loaded bell peppers

Ingredients

  • 2 large bell peppers
  • 4 large eggs
  • 1/2 cup (55 grams) of shredded cheese
  • salt and pepper to taste
  • 2 strips of bacon, cooked and crumbled
  • 1 cup (30 grams) of spinach, chopped

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Cut each bell pepper in half length-wise and remove the stem and seeds. Arrange them on a greased baking sheet and set aside.
  3. In a small bowl, whisk the eggs, bacon, spinach, salt, pepper, and 1/4 cup (28 grams) of cheese.
  4. Spoon the egg mixture into each bell pepper evenly. Top with the remaining cheese.
  5. Bake for 35–45 minutes, or until the eggs are set.

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Andrew Cebulka/Stocksy United

6. Tofu scramble

Ingredients

  • 16 ounces (454 grams) of extra-firm tofu
  • 2 tablespoons (22 grams) of nutritional yeast
  • 2 tablespoons (28 mL) of olive oil
  • half of a red onion, chopped
  • half of a bell pepper, chopped
  • 4 cloves of garlic, minced
  • 2 cups (60 grams) of spinach, chopped
  • salt and pepper to taste

Directions

  1. Drain the tofu and remove any remaining moisture by patting the block dry, setting it on a plate covered with a paper towel, and placing a heavy object on top to press it for 10–15 minutes.
  2. Use a fork to crumble the tofu into small pieces in a bowl and set aside.
  3. Add the olive oil to a pan over medium heat and then sauté the onions and garlic for 2–3 minutes.
  4. Add the bell pepper and spinach. Sauté until the spinach is dark green and wilted.
  5. Add the crumbled tofu to the pan and cook for 3–4 minutes, stirring occasionally to break up large clumps.
  6. Mix in the nutritional yeast and season with salt and pepper before serving.

18. Keto avocado toast

Ingredients

  • 2 slices of low carb bread
  • 1 avocado
  • juice from half of a lemon
  • salt and pepper to taste

Directions

  1. Mash the avocado with a fork in a small bowl and combine it with lemon juice, salt, and pepper.
  2. Spread this avocado topping over toasted low carb bread.

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Lindsay Crandall/Stocksy United

19. Green smoothie

Ingredients

  • 2 cups (60 grams) of spinach
  • half of an avocado
  • 1 cup (165 grams) of strawberries
  • 1–1.5 cups (240–350 mL) of unsweetened almond milk
  • 1 scoop of low carb protein powder (optional)

Directions

  1. Add the ingredients to a blender and blend until smooth.

20. Apples with peanut butter

Ingredients

  • 1 apple, cut into rings
  • 2 tablespoons (30 grams) of peanut butter
  • optional toppings, such as chopped almonds, pecans, walnuts, cinnamon, or sugar-free chocolate chips

Directions

  1. Spread peanut butter evenly over apple rings.
  2. Sprinkle on your choice of toppings and enjoy.

A variety of scrumptious, nutritious low carb breakfast options can spice up your morning.

Try experimenting with some of the recipes above to reduce your carb intake and diversify your diet. You can also get creative in the kitchen and swap in your favorite ingredients to tailor these low carb dishes to your taste.