High Protein Breakfast Ideas – All Day I Dream About Food

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Fuel up for your busy day with these 21 High Protein Breakfast Ideas. They are low in carbs, full of flavor, and packed with healthy ingredients. Kick the day off right!

Collage for High Protein Breakfast Recipes

 

“Begin as you mean to go on” is an apt quote for the topic of starting your day off with a healthy, high protein breakfast. Because when you start off on the right foot, you’re more likely to want to see things through on a positive note.

This absolutely holds true for me. It’s part of the reason I like to get my exercise in earlier in the day. It’s also why I like to have a good amount of protein early on. I feel more energized and better equipped to tackle whatever the day has in store for me.

I’ve gathered together some of my favorite low carb high protein breakfast recipes. And it’s not all about the bacon and eggs either. I’ve included muffins, scones, and even cereal!

Make sure you also check out my list of Low Carb High Protein Recipes.

A plate with three keto protein pancakes, with raspberries on top.

Why should you eat protein for breakfast?

Proteins are the building blocks of the human body, as you surely learned in high school biology. They’re in your muscles, nerves, joints, skin, hair, blood. You are made of protein, my friend. So it stands to reason that consuming enough dietary protein is vital to your health.

Studies show that consuming more protein during your first meal of the day helps keep your blood sugar lower, contributes to muscle health, and keeps you satiated. (Read: Protein, It’s What’s For Breakfast)

And if you are an early morning exerciser, such as I am, you need plenty of protein to help repair and build muscles. This is particularly important as we age, since we start processing protein less efficiently as early as our 30s. Studies indicate that increased protein in the morning, rather than the evening, is more effective in maintaining muscle mass in older adults (Read: Supplementation of Protein at Breakfast)

Close up shot of keto egg muffins in the baking pan.

How much protein do you need?

Our protein needs vary greatly by gender, age, and activity level. But recent research suggests that the current RDA (Recommended Daily Allowance) is much too low for adults over 30. At this time, the RDA recommends 0.8g of protein per kg of body weight, whereas 1.2 to 1.6g may be better for optimal health (Read: Protein Requirements Beyond the RDA).

For very active individuals and athletes, those protein requirements may be as high as 2g per kg. (Read: Protein Intake for Athletes and Active Adults)

As an aging woman, my approach has been increasingly protein-forward these days. I typically start my day off with a light protein snack like Peanut Butter Protein Balls before going for a run or heading to the gym. I then come home and have a full keto breakfast with plenty of protein, veggies, and healthy fats.

High Protein Breakfast Recipes

This collection of low carb breakfast recipes is perfect for anyone looking to get a little more protein into their day!

1. Protein Muffins

Close up shot of Chocolate Protein Muffins cooling on a baking rack.

These double chocolate protein muffins have 12g of protein and only 5.2g of carbs per muffin. Best of all, they have the flavor and texture of chocolate brownies. What a way to kick off your day!

Chocolate Protein Muffin Recipe

Start your day off right with these easy protein muffins. Packed with fiber, healthy fats, and 12g of protein per serving. And plenty of chocolatey goodness too!

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Three keto protein muffins on a gray plate over a blue striped napkin.

2. Slow Cooker Breakfast Casserole

Close up shot of Slow Cooker Breakfast Casserole with a forkful taken out of it.

All your favorite breakfast foods in one easy dish! With eggs, sausage, cheese, and cauliflower, this healthy breakfast casserole has 24g of protein and only 5 carbs per serving.

Slow Cooker Breakfast Casserole Recipe

This easy slow cooker breakfast casserole will make your mornings all the brighter. Packed with veggies and protein for a healthy start to your day.

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A slice of Slow Cooker Breakfast Casserole on a white plate over a striped grey napkin.

3. Keto Oatmeal

A serving of baked keto oatmeal on a white plate with berries on top.

This baked keto “oatmeal” contains no real oats but has the perfect consistency and flavor. It has 10 grams of collagen protein to warm you up and fuel you through your day.

Easy Keto Oatmeal Recipe

Keto oatmeal is the perfect breakfast for chilly mornings! This easy baked “oatmeal” is hearty and delicious, and doesn’t contain a single grain of oats or sugar. Best of all, it has only 2.7g of net carbs per serving!

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A serving of baked keto oatmeal on a white plate with berries on top.

4. Keto Egg Muffins

A stack of eggs muffins on a marble tabletop with strawberries in the background.

One of my favorite make-ahead breakfast recipes! These little baked omelets are totally customizable to your favorite flavors. They’re great when you’re on the go and each serving has 16g of protein.

Keto Egg Muffins Recipe

Keto Egg Muffins are an easy low carb breakfast option for busy mornings. Packed with protein and chockfull of flavor, they help fuel you through the day!

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A stack of eggs muffins on a marble tabletop with strawberries in the background.

5. Coffee Protein Shake

Easy keto protein shake with coffee in a tall glass with a polka dot straw.

Get your caffeine fix and your protein hit all in one go! These creamy smooth coffee protein shakes have 13g of protein and less than 3g of carbs. And they taste like a milkshake!

Coffee Protein Shake Recipe

This easy keto protein shake is a delicious way to kick your day into high gear. It takes 6 simple ingredients, has 20 grams of protein, and only 1.4g net carbs per serving.

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Close up shot of a Keto Coffee Protein Shake in a tall glass with a straw.

6. Keto Breakfast Pizza

A spatula living a slice of keto breakfast pizza up off the pan.

With 18g of protein per serving, this low carb breakfast pizza feeds a crowd. Perfect for a brunch get together, or making ahead for easy weekday mornings.

Sheet Pan Keto Breakfast Pizza

This keto breakfast pizza baked is fully loaded and ready to fire. Baked on a sheet pan, it’s easy to make and feeds a crowd. You’ve got to add this one to your list of keto breakfast recipes!

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Three slices of keto breakfast pizza on a wooden cutting board.

7. Keto Banana Breakfast Bars

Keto Banana Oatmeal Breakfast Bars in a stack on a white cupcake stand.

These low carb breakfast bars taste like a cross between banana bread and oatmeal. And yet they have no bananas or oatmeal in them at all. And they have 10g of protein per bar!

Keto Banana Breakfast Bars

These easy keto breakfast bars have a sweet banana flavor and a tender, oatmeal-like texture. They’re packed full of healthy nuts, seeds, protein, and fiber to really satisfy.

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Keto Banana Oatmeal Breakfast Bars in a stack on a white cupcake stand.

8. Keto Protein Shake

Two raspberry keto protein shakes on a table with lemon and raspberries.

These Raspberry Lemonade Protein Shakes are bursting with tangy sweet flavor! Super refreshing, they make healthy eating enjoyable. 20g of protein and full of electrolytes too!

Keto Protein Shake Recipe

This delightfully refreshing Keto Protein Shake packs serious flavor and serious nutrition. With 20g of protein, 5g net carbs, and vital electrolytes, it’s an ideal breakfast or snack. And it tastes out of this world!

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A keto protein shake in a glass on a white plate with raspberries around it and lemon in the background.

9. Vanilla Protein Donuts

Two keto protein donuts on a white plate over a blue patterned napkin.

Who doesn’t want a tender, sweet donut that actually gives you energy and doesn’t cause a sugar crash? I know I can’t be the only one! With 12g of protein, you can enjoy guilt-free.

Keto Protein Donuts Recipe

With 12g of protein, these delicious protein donuts make a fabulous keto snack. Tender and sweet, these baked vanilla donuts are easy to make and fun to eat!

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Two keto protein donuts on a white plate over a blue patterned napkin.

10. Denver Omelet Muffins

Two Denver omelet muffins stacked on each other with chives on top.

I love a good omelet for breakfast, but who has the time to whip up a fluffy omelet every morning? These Denver Omelet Muffins are easy to make, easy to store, and have 18g of protein per serving.

Denver Omelet Muffins Recipe

Packed with protein, these easy Denver Omelet Muffins offer a fabulous keto breakfast alternative. Make a big batch and enjoy a healthy start to your day all week long.

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Close up shot of a Denver omelet egg muffin cut open to show the inside.

11. Keto Frittata

A slice of keto frittata with bacon and brie on a blue plate.

With 18g of protein and less than 2g carbs per serving, this easy keto frittata makes a wonderful brunch, lunch, or dinner recipe. How can you go wrong with bacon and melty brie?

Keto Frittata with Brie and Bacon

Practically carb-free, you can serve this easy keto frittata for breakfast, brunch, or dinner! Flavorful and hearty, it takes only 25 minutes to make from start to finish.

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Puffy keto frittata in a cast iron skillet with a striped napkin.

12. Ham and Cheese Scones

Grain-Free Low Carb Ham and Cheese Scones

Savory scones make a wonderful breakfast treat. And with 10g of protein, these Keto Ham & Cheese Scones make your mornings all the brighter.

Ham and Cheese Scones

Shake up your lunch routine with these tender carb-conscious Ham and Cheese Scones: a great addition to soup or salad for a nutritious, wholesome meal.

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Easy and delicious low carb Ham and Cheese Scones

12. Chocolate Protein Pancakes

a stack of chocolate protein pancakes on a white plate with raspberries on top.

Chocolate for breakfast! These decadent low carb pancakes have 14g of protein per serving. They are amazing with a smear of peanut butter or Sugar Free Nutella!

Chocolate Protein Pancakes Recipe

Chocolate protein pancakes are a delicious way to start your day. These easy grain-free keto pancakes have 14g of protein per serving and less than 5g net carbs. They’re easy to make and family friendly!

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Sugar-free chocolate syrup pouring down over a stack of chocolate protein pancakes.

14. Keto Breakfast Casserole

Side view of freshly baked zucchini keto breakfast casserole

I created this Zucchini Breakfast Casserole many years ago as an easy make-ahead brunch. It became an instant hit for my family and has graced our table countless times. And it has 19g of protein per slice.

Keto Breakfast Casserole Recipe

This delicious keto breakfast casserole features sausage, egg, and cheese, and an extra boost of nutrition with shredded zucchini. Make it ahead for brunch or an easy grab-and-go breakfast. It’s even wonderful for dinner!

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Keto Zucchini Breakfast Casserole in a white baking dish, with zucchini the background.

15. Peanut Butter Protein Muffins

Close up shot of a keto peanut butter muffin broken open to show the inside with chocolate chips.

My husband declared that they were some of the best keto muffins I’ve ever made! And with 15g of protein per muffin, you know you’re doing something good for yourself too.

Keto Peanut Butter Muffins Recipe

These flourless keto peanut butter muffins are packed with protein to fuel you through your healthy day. An easy recipe that makes a fabulous on-the-go keto breakfast. 

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Close up shot of a keto peanut butter muffin broken open to show the inside with chocolate chips.

16. Make Ahead Breakfast Bowls

Keto make ahead breakfast bowl with a cup of coffee and a napkin

I always like to have a store of healthy breakfasts that my family can grab easily on crazy weekday mornings. These healthy bowls have veggies, eggs, sausage, and cheese. And a whopping 32g of protein!

Make Ahead Keto Breakfast Bowls

Make ahead keto breakfast bowls with sausage, eggs, and cheese on a bed of roasted cauliflower. Make your busy mornings easier with a hearty breakfast that’s ready to go when you are!

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Keto make ahead breakfast bowl with a cup of coffee and a napkin

17. Keto Peanut Butter Granola

A big pale green bowl filled with low carb granola, with more pieces scattered around.

This low carb peanut butter granola was one of the first recipes I created for All Day I Dream About Food, almost 10 years ago now. I called it Power Granola back then for a reason. 10g of protein per serving!

Low Carb Peanut Butter Granola

This low carb granola is an easy and delicious sugar-free breakfast option. Packed with healthy fats, protein, and plenty of crunchy goodness, it’s sure to satisfy that craving for cereal. 

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A big pale green bowl filled with low carb granola, with more pieces scattered around.

18. Homemade Keto Protein Bars

Keto protein bars piled up on a aqua concrete table.

Before you go wasting any more money on pre-packaged snacks, you have to give this recipe for keto protein bars a try. They are delicious, easy to make, and have 14g of protein per bar.

Keto Protein Bars Recipe

These keto protein bars take just 15 minutes to make and have 13g of protein per serving. They’re made with heart healthy macadamia nuts and sugar-free white chocolate for a delectable keto snack. Only 2g net carbs per bar!

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19. Baked Blueberry Pancake

Titled image: Sugar-free pancake syrup pouring over keto blueberry pancakes.

This deep dish baked pancake recipe is bursting with blueberries and has 10g of protein per slice!

Deep Dish Keto Blueberry Pancake

This deep dish keto blueberry pancake is going to become your favorite healthy breakfast of the new year! Easy to make and bursting with juicy blueberries.

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A fork taking a bite out of a keto blueberry pancake on a white plate with a cup of coffee in behind.

20. Avocado Smoothie

Creamy avocado smoothie in a large glass mug

This avocado smoothie recipe has been on my blog since 2013. It’s truly delicious and so easy to make, so I decided to give it a little update. It’s now even healthier and lower carb than ever, with 14g of protein per serving.

Avocado Smoothie with Matcha Green Tea

A low carb avocado green tea smoothie, packed with protein and anti-oxidants. The ultimate post-workout recovery drink! Sugar-free.

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Creamy avocado smoothie in a large glass mug

21. Sheet Pan Frittata

How can you go wrong with an easy keto broccoli and cheddar frittata? Full of veggies, protein, and healthy fats, it’s an ideal low carb meal. 17g of protein per slice!

Sheet Pan Frittata

Keto sheet pan frittata is a great way to feed a crowd or meal prep for the whole week. It’s so easy to make and you can add any of your favorite low carb ingredients.

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