13 High Protein, Low Carb Breakfasts You Can Eat On The Go

Jennifer Huddy, MS, RD

By Jennifer Huddy, MS, RD

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Typical on-the-go breakfast options, such as bagels and donuts, are rich in simple carbohydrates and lack protein. This combination may leave you feeling hungry soon after. 

Delicious egg muffins (baked egg cups) with ham, cheese and vegetables.
Elena Shashkina/Shutterstock

Research shows that a high-protein breakfast helps you feel fuller for longer and may also reduce cravings and help regulate your blood sugar levels throughout the day (1, 2). 

Breakfast meals between 20-30 grams of protein are typically considered high-protein. Some examples of breakfast proteins include:

  • Greek yogurt.
  • Cottage cheese.
  • Eggs.
  • Tofu. 
  • Nuts and nut butter.
  • Seeds. 
  • Protein powder. 

Experts generally consider carbohydrates to be part of a balanced diet, especially high fiber and whole grain options like oatmeal (3). 

However, if your doctor or dietitian has recommended you limit carbohydrates, you may wonder how to make a satisfying breakfast meal that is both high-protein and low-carb. 

There isn’t a single definition of a low-carb breakfast and it can range from less than ten grams up to 45 grams depending on the plan. 

Our Favorite Breakfasts

Here is a list of 13 delicious high protein, low carb breakfast meals that are easy to meal prep and great for eating on the go.

1. Breakfast Yogurt Parfait 

This low-carb yogurt parfait is rich in healthy fats from almond butter and walnuts, which also add to the protein content of the Greek yogurt. It contains a small portion of strawberries for sweetness. 

You can also add low-sugar, grain-free granola if you’re looking for extra flavor and crunch.

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2. Savory Cottage Cheese Bowl

Cottage cheese bowls are an easy breakfast to pack with you on the go. They consist of a serving of cottage cheese topped with various ingredients.

This savory recipe includes a hard-boiled egg for extra protein, along with tomatoes, cucumber, and black pepper. 

This recipe stays fresh in the fridge for up to four days, making it a perfect option for meal prep. 

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A fully cooked garden veggie frittata in a cast iron skillet.

3. Garden Veggie Frittata

While you may not think of a frittata as an on-the-go breakfast, it can be an excellent meal-prep option. Bake this recipe on a Sunday night and enjoy it reheated for breakfast for 3-4 days. 

Frittatas are also a wonderful way to incorporate vegetables into your breakfast meal.

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4. Low Carb Spinach Feta Egg Wraps

If you’re looking for a way to make a low-carb breakfast wrap to eat on your morning commute, look no further. This clever recipe utilizes a whisked egg cooked in a small skillet to make a tortilla substitute. 

These high-protein wraps pack in the flavor and nutrition with feta cheese, sun-dried tomatoes, and spinach.

If you prefer, you can substitute the egg wrap for a low-carb tortilla

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A glass with pumpkin shake on a kitchen counter.

5. Pumpkin Shake

As written, this delicious pumpkin smoothie recipe contains 18 grams of protein and 36 grams of carbohydrates. Its protein primarily comes from protein powder. 

While this recipe can be classified as low-carb by some standards, you can reduce the carbs further if desired. Simply use half a banana instead of a whole and choose ultra-filtered cow’s milk or unsweetened soy milk. 

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6. Southwest Tofu Scramble

Tofu scrambles are a fantastic breakfast protein alternative if you don’t eat eggs. They’re made by crumbling firm tofu and sauteeing it with veggies and spices to mimic the taste and texture of scrambled eggs. 

There are many different ways you can flavor a tofu scramble. This recipe contains spices like cumin, smoked paprika, and lime to bring southwest flavors to the dish. It’s also vegan and gluten-free.

This recipe can be meal-prepped and reheated each morning. On the go? Simply throw your tofu scramble in a low-carb wrap. 

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7. Baked Egg Cups

Egg cups are the ultimate on-the-go breakfast. Prepare by cracking an egg into each compartment of a muffin tin. Whisk with a fork, season, and mix in veggies and meat before baking. 

This recipe contains pork sausage, spinach, and red bell pepper. You can keep it interesting by changing up the ingredients with options like: 

  • Broccoli.
  • Mushrooms.
  • Kale.
  • Bacon.
  • Ham.
  • Feta.
  • Cheddar cheese.

These can be made vegetarian by adding extra veggies and omitting the meat. Our Breakfast Egg Muffins are similar but contain potatoes; omit the spuds and swap in some of the ingredients above for a low-carb option.  

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8. Protein Chia Pudding

Chia seed pudding is a simple breakfast meal prep for busy mornings. This recipe contains 20 grams of protein and 13 grams of carbohydrates from ingredients like protein powder, almond milk, chia seeds, and Greek yogurt. 

This recipe requires no cooking–when the ingredients are soaked overnight, the chia seeds absorb liquid and thicken the mixture to a pudding consistency.

Top with berries or grain-free granola if desired. 

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A smoked salmon omelet on a plate with a knife.

9. Smoked Salmon Omelet

This high-protein omelet has less than 10 grams of carbohydrates, and you can make it in just 10 minutes. Smoked salmon, crème fraîche, and capers elevate the dish and pack in the flavor. 

If you need a meal you can eat on the go, simply wrap your omelet in foil and enjoy it within 30 minutes of cooking to ensure it stays warm. 

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10. Double Chocolate Protein Muffins 

These low-carb chocolate muffins contain 10 grams of protein each and are made with almond flour and protein powder. You can make this recipe in one bowl, and it takes less than 30 minutes to bake. 

These chocolate protein muffins are a great option for on-the-go breakfast meal prep. They would also make an easy snack. 

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11. Best Protein Crepes 

You can make these protein crepes with only three ingredients and 12 minutes. The recipe contains 30 grams of protein per serving, from egg whites and protein powder. 

Serve with nut butter and berries, or add savory ingredients like ham and cheese. You can wrap the crepes in foil to enjoy on the go.

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12. Blackberry Ricotta Protein Pancakes

These delicious pancakes have over 30 grams of protein per serving, thanks to ingredients like egg whites, ricotta cheese, and protein powder. Mashed blackberries folded into the batter add texture and flavor.

You can batch-cook this recipe in advance to save time on busy weekday mornings. 

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13. Homemade Protein Bars

If you don’t have time to cook breakfast to eat on the go, try prepping these homemade protein bars in advance. They contain protein powder, almond butter, and sunflower seeds to provide 10 grams of protein per bar. 

Because this is light on protein for a breakfast meal, you may want to cut the bars slightly larger to make sure they meet your nutrition needs in the morning. You can also enjoy these bars as a snack.

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Delicious egg muffins (baked egg cups) with ham, cheese and vegetables.

13 High Protein, Low Carb Breakfasts You Can Eat On The Go

Learn about the health benefits of a high-protein breakfast, and find our comprehensive list of 13 high-protein, low-carb breakfasts you can prepare in advance and eat on the go.

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