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High-Protein, Low-Carb Breakfast Without Eggs: 15 Recipes

Eggs are among the most versatile breakfast options, but not for those with high cholesterol levels or individuals allergic to eggs. There are many options for high-protein, low-carb breakfast without eggs that provide the same amounts of protein and fat, with added essential minerals like potassium.

High-Protein, Low-Carb Breakfast Without Eggs: 15 Recipes
Highlights
  • Eggs are a good source of protein, vitamin D, and B6 but are relatively high in cholesterol.
  • By using healthy alternatives for eggs, you can improve your nutrition intake, reduce cholesterol levels, and add more flexibility to your diet.
  • Egg alternatives include silken tofu, applesauce, mashed banana, and ground flaxseed.
  • You can make many delicious breakfasts like puddings and smoothies with egg alternatives.

High-Protein, Low-Carb Breakfast Options

Eggs are a good source of protein, choline, and other essential nutrients, like Vitamin D and B6, but they also contain high cholesterol levels, which can raise blood cholesterol levels in some people.

The following table compares the carbohydrate and protein content in 100 grams of eggs with other breakfast options [1]. This comparison can help you understand the nutritional content of eggs and other breakfast options rich in protein and low in carbohydrates and protein to choose the best ones based on your dietary preferences and health goals.

Learn More: Carnivore Diet and Cholesterol: Everything You Should Know

Breakfast OptionCarbohydrates (g)Protein (g)
Eggs 0.72 12.6
Cottage Cheese 3.38 11.1
Greek Yogurt 3.94 9.95
Tofu 2.78 17.3
Avocado 8.53 2
Almond Butter 18.8 21

As the above table shows, some breakfast options are high in protein and low in carbs, which are healthier than eggs and can be used in various breakfast recipes.

Learn More: Top 7 Easy Carnivore Diet Breakfast Recipes

American Journal of Clinical Nutrition:

"Studies have shown that a high-protein breakfast can lead to better weight loss outcomes by increasing satiety and reducing subsequent food intake."

15 Recipes for Low-Carb Breakfast Without Eggs

Here are 15 easy and affordable recipes to make a high-protein, low-carb breakfast without eggs. You can also use these free low-carb Carnivore diet recipes.

  1. Keto Vegan Tofu Scramble
  2. Keto Salmon-Filled Avocados
  3. Keto Turkey Plate
  4. Low-Carb Chia Pudding
  5. Keto Chicken Curry Bell Pepper Sandwich
  6. Fabulous Keto N’oatmeal
  7. Tuna Stuffed Avocado
  8. High-Protein Chocolate Almond Smoothie
  9. High-Protein Chocolate Raspberry Cheesecake Smoothie
  10. Egg-Free Low-Carb Mexican Breakfast Scramble
  11. Mascarpone and Berries Toast
  12. Smoked Salmon Breakfast Wraps
  13. Crispy Egg-Free Low-Carb Almond Pancakes
  14. Greek Yogurt with Strawberries
  15. 15. Keto Breakfast Tapas
Dr. David Ludwig:

"A high-protein, low-carb breakfast can help control blood sugar levels and reduce cravings throughout the day."

1. Keto Vegan Tofu Scramble

To make 2 servings, you need the following ingredients and instructions:

Ingredients:

  • 13 oz. firm tofu
  • ¾ cup almond milk
  • 1 tbsp nutritional yeast
  • ¼ tsp turmeric
  • Some salt and pepper
  • 1 tbsp fresh chives (optional)

Instructions:

  1. Break the tofu into bite-sized pieces and put them in a large, non-stick frying pan. Don’t make the pieces too small because they break down further while cooking.
  2. Stir in the turmeric and nutritional yeast over medium heat, and cook for 5 minutes until well combined.
  3. Add the almond milk and simmer for an additional 10 minutes.
  4. Stir occasionally until the tofu becomes slightly creamy.
  5. Season to taste and garnish with chopped chives.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
7 35 17 281 5

Learn More: Can You Eat Eggs on a Carnivore Diet? How Many Eggs Can You Eat?

2. Keto Salmon-Filled Avocados

Here are the ingredients and instructions to make 2 servings:

Ingredients:

  • 8 oz. smoked salmon
  • 2 (14 oz.) avocados
  • ½ cup sour cream (or crème fraîche or mayonnaise)
  • Some salt and pepper
  • 2 tbsps lemon juice (optional)

Instructions:

  1. Cut avocados in half and remove the pit.
  2. Place a dollop of sour cream (crème fraiche or mayonnaise) in the hollow of the avocado and place the smoked salmon on top.
  3. Season to taste with salt, pepper, and a squeeze of lemon juice for extra flavor (and to keep the avocado from turning brown).

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
19 26 45 567 13

Learn More: The Best Dairy-Free Protein Shakes for Weight Loss and Muscle Gain

3. Keto Turkey Plate

The ingredients and instructions to make 2 servings are as follows:

Ingredients:

  • 8 oz. deli turkey
  • 2 oz. (4 tbsps) cream cheese
  • 1 (7 oz.) avocado
  • 1 cup (1¼ oz.) lettuce
  • 2 tbsps olive oil
  • Some salt and pepper

Instructions:

  1. Place an equal amount of turkey, avocado, lettuce, and cream cheese on each plate.
  2. Drizzle olive oil over the vegetables and season to taste with salt and pepper.
  3. Enjoy!

Nutrition Facts (per serving):

Learn More: 20 Best Carnivore Diet Desserts Recipes

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
14 26 43 525 7

4. Low-Carb Chia Pudding

To make 1 serving, you just need to get the following ingredients and follow the instructions below:

Ingredients:

  • 1 cup coconut or almond milk
  • 2 tbsps chia seeds
  • ½ tsp vanilla extract

Instructions:

  1. Mix well all the ingredients in a bowl or jar.
  2. Put the mixture in the fridge to let gel overnight (or for at least 4 hours). Before serving, ensure the pudding has thickened, and the chia seeds have gelled.
  3. Serve the pudding with cream, coconut milk, or fresh (or frozen) berries.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
16 9 56 568 8

Learn More: Is Coconut Milk Keto? 5 Keto-Friendly Coconut Milk Recipes

5. Keto Chicken Curry Bell Pepper Sandwich

To make 4 servings, prepare the ingredients and follow the instructions mentioned below:

Ingredients:

  • 9 oz. chicken breasts
  • 2 (8 oz.) red bell peppers
  • 1 (½ oz.) scallion
  • 4 leaves butterhead lettuce
  • ½ cup mayonnaise
  • 1 tbsp curry powder
  • Some salt and ground black pepper

Instructions:

  1. Cut the bell peppers lengthwise and remove the seeds.
  2. Mix the chicken, mayonnaise, scallions, and curry, and add salt and pepper.
  3. Place a salad leaf on every bell pepper half and divide the chicken curry mix into the bell peppers.
  4. Serve hot and enjoy!

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
3 16 23 293 2

Learn More: Carnivore Bacon, Sliced Turkey and Ham Breakfast Sandwich

6. Fabulous Keto N’oatmeal

Here are the ingredients and instructions to make 1 serving of Keto N’oatmeal:

Ingredients:

  • 1 cup coconut or almond milk
  • 1 tbsp whole flaxseed
  • 1 tbsp chia seeds
  • 1 tbsp sunflower seeds
  • 1 pinch of salt

Instructions:

  1. Mix all ingredients in a small saucepan.
  2. Bring it to a boil.
  3. Lower the heat and let simmer until the desired thickness is reached, which shouldn’t take more than a couple of minutes.
  4. Top with butter and coconut milk – or almond milk and cinnamon – or fresh, unsweetened berries.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
16 10 61 612 8

Learn More: The 25 Best Low-Carb Candy Brands to Buy on the Keto Diet

7. Tuna Stuffed Avocado

You can make 2 servings of this mouth-watering dish using the ingredients and instructions listed below:

Ingredients:

  • 2 (14 oz.) avocados
  • 5 oz. tuna
  • 1 (1½ oz.) celery stalk
  • 1 oz. (2¾ tbsp) red onions
  • ¼ cup mayonnaise
  • Some salt and ground black pepper
  • 1 tbsp fresh chives (optional)

Instructions:

  1. Mix well the tuna, mayonnaise, celery, and onion.
  2. Season with salt and pepper to taste.
  3. Top each avocado half with tuna filling.
  4. Garnish with chives, and enjoy.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
5 21 52 610 14

8. High-Protein Chocolate Almond Smoothie

The ingredients and instructions given below are to make 1 serving of :

Ingredients:

  • ¾ cup almond milk
  • 2 tbsps almond butter
  • ¼ cup (¾ oz.) whey protein
  • ¼ tsp vanilla extract
  • ½ tsp stevia drops
  • ½ tbsp cocoa powder
  • ¾ cup ice cubes
  • 2 tbsps coconut cream (optional)

Instructions:

  1. Mix the almond milk, coconut cream (if using), almond butter, vanilla extract, and stevia using a blender.
  2. Add the protein powder, cocoa powder, and ice.
  3. Blend until smooth.
  4. Serve and enjoy.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
10 28 20 324 5

9. High-Protein Chocolate Raspberry Cheesecake Smoothie

You only need the following ingredients and instructions to make 1 serving of high-protein chocolate raspberry cheesecake smoothie:

Ingredients:

  • 1 cup almond milk
  • 2 tbsps cream cheese
  • ¼ cup (¾ oz.) whey protein
  • 1 oz. (32⁄3 tbsps) raspberries
  • ¼ tsp vanilla extract
  • ¼ tsp stevia drops
  • 1 tbsp cocoa powder
  • 1 cup ice cubes
  • ¼ cup heavy whipping cream or coconut cream (optional)

Instructions:

  1. Blend the almond milk, cream cheese, raspberries, vanilla extract, and stevia drops using a blender.
  2. Add the protein powder, cocoa powder, cream (if using), and ice.
  3. Blend until smooth and enjoy.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
10 25 14 260 4

10. Egg-Free Low-Carb Mexican Breakfast Scramble

To make 4 servings of this yummy egg-free, low-carb Mexican breakfast scramble, you need the following ingredients and instructions:

Ingredients:

  • 13 oz. firm tofu
  • 1 lb ground turkey
  • 1 (7 oz.) avocado
  • 4 tbsps dairy-free or vegan sour cream
  • 1 tbsp fresh cilantro
  • 1 (4 oz.) yellow onion
  • 1 (4 oz.) red bell pepper
  • 1 tbsp olive oil
  • 3 tbsps taco seasoning
  • 1 tbsp lime juice
  • Some salt and pepper

Instructions:

  1. Use half of the oil to brown the turkey meat in a large frying pan.
  2. Season with salt and pepper.
  3. Add ⅔ of the taco seasoning once the meat is almost cooked.
  4. Stir well and finish cooking the meat.
  5. Heat the other half of the oil in a separate skillet and cook chopped peppers and diced onions for 2 minutes until they begin to soften while the meat is cooking.
  6. Cut the tofu into small cubes of about .5" (1.5 cm).
  7. Add the tofu and the rest of the taco seasoning.
  8. Cook slowly for a few more minutes until the tofu begins to brown.
  9. Scoop the meat and the veggie tofu mixture onto a plate or bowl.
  10. Top with mashed avocado, sour cream, cilantro, and a drizzle of lime juice, and enjoy

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)
15 39 31 481 7

Learn More: Carnivore Waffles with Crushed Pork Rinds and Parmesan Cheese

11. Mascarpone and Berries Toast

Here is all you need to make 1 serving of mascarpone and berries toast:

Ingredients:

  • 2 tbsps mascarpone or cottage cheese
  • 1 slice of whole-grain bread
  • ¼ cup berries (raspberries, blueberries, or strawberries)
  • 1 tsp mint leaves

Instructions:

  1. Toast the bread.
  2. Top the toast with mascarpone, berries, and mint.
  3. Enjoy!

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)
15 8 27 326

12. Smoked Salmon Breakfast Wraps

To make 4 servings, you can prepare the ingredients and follow the instructions provided below:

Ingredients:

  • 3 oz. smoked salmon
  • ⅓ cup light cream cheese spread
  • 1 small zucchini
  • 1 tbsp fresh chives
  • 1 tsp lemon peel
  • 1 tbsp lemon juice
  • 4 6- to 7-inch whole-wheat flour tortillas
  • 4 lemon wedges

Instructions:

  1. Stir cream cheese, snipped chives, shredded lemon peel, and lemon juice in a small bowl until smooth.
  2. Spread evenly over tortillas, leaving a 1/2-inch border around the edges.
  3. Slice and cut salmon into strips and divide them among tortillas.
  4. Place them on the bottom half of each tortilla

To make zucchini ribbons:

  1. Draw a sharp vegetable peeler lengthwise along the zucchini to cut thin slices.
  2. Place zucchini ribbons on top of the salmon.
  3. Roll up tortillas, starting from the bottom.
  4. Cut the rolled-up tortillas in half.
  5. Serve with lemon wedges (if desired).

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)
14 12 6 124

13. Crispy Egg-Free Low-Carb Almond Pancakes

To make 2 servings, you need the following ingredients and instructions:

Ingredients:

  • 1 cup (4 oz.) almond flour
  • 1 cup almond milk
  • 1½ tsp vanilla extract
  • 3 tbsps pea protein powder
  • 2 tbsp applesauce
  • 1 tbsp coconut oil
  • 1½ tsp ground psyllium husk powder
  • ¼ tsp ground cinnamon
  • ¼ tsp salt

Instructions:

  1. Mix the almond flour, protein powder, psyllium husk, cinnamon, and salt.
  2. Add the almond milk, vanilla extract, and applesauce and stir until combined, forming a thick batter.
  3. Melt the coconut oil in a non-stick skillet over medium heat.
  4. Scoop about 3 tbsps of batter into the skillet and use a spatula to smooth the batter into a pancake about 3" (7 cm) in diameter.
  5. Cook for 3-4 minutes or until the edges begin to firm, lightly brown.
  6. Flip, and cook for 2 - 3 minutes or until browned and cooked through.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)
9 21 37 462

14. Greek Yogurt with Strawberries

The following ingredients and instructions are to make 1 serving of Greek yogurt with strawberries:

Ingredients:

  • ½ cup nonfat plain Greek yogurt
  • ¼ cup fresh strawberries

Instructions:

  1. Place yogurt in a serving bowl and top with strawberries.
  2. Enjoy!

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)
7 12 1 80

15. Keto Breakfast Tapas

To make 4 servings of this delicious dish, you need the following ingredients and instructions:

Ingredients:

  • 4 oz. (1 cup) cheddar cheese
  • 8 oz. prosciutto
  • 8 oz. chorizo
  • 4 oz. cucumber
  • 2 oz. (6 tbsp) red bell peppers
  • 4 tbsps mayonnaise

Instructions:

  1. Cut the cheese, prosciutto, chorizo, and vegetables into sticks or cubes.
  2. Add mayonnaise.
  3. Arrange on a plate, serve, and enjoy.

Nutrition Facts (per serving):

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)
5 27 41 507

Although eggs can be yummy breakfast options, replacing them with low-carb alternatives can bring various health benefits.

Learn More: Carnivore Diet Grain-Free Pizza for Breakfast

The Benefits of Replacing Eggs

There are many benefits to replacing eggs with alternatives, including:

  • Improved Nutrition: Many egg substitutes are a good source of fiber, protein, and other nutrients like healthy fats. For example, tofu is a good source of protein and calcium, and ground flaxseed is rich in fiber and omega-3 fatty acids [2].
  • Reduced Cholesterol Intake: Eggs are a source of dietary cholesterol, which can raise blood cholesterol levels in some individuals. Replacing eggs with low-cholesterol alternatives can help lower bad cholesterol levels [3].
  • Increased Flexibility in Diet: Egg substitutes can be used in baking, cooking, and many other methods, making it easier to follow a healthy diet [4].

There are many alternatives for eggs in breakfast, but you should choose the ones that have a better nutritional profile. Let’s see what are the best alternatives.

Journal of Obesity:

"Research indicates that individuals who consume a high-protein breakfast experience greater reductions in hunger and overall caloric intake compared to those who consume a high-carbohydrate breakfast."

What Are Some Alternatives for Eggs?

If you have allergies, dietary restrictions, want to avoid cholesterol or simply don't enjoy the taste of eggs, consider trying these alternatives:

Silken Tofu

Silken tofu is a soft, custard-like tofu with a neutral flavor and a smooth texture. It’s a good choice for dishes that require a moist, creamy texture. The following table shows the nutritional values of 100 grams of silken tofu [5].

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)Sugar (g)
2.4 6.9 2.7 62 0.1 1.27

Applesauce

Applesauce is a good egg substitute in baking and cooking. It’s high in fiber and can bind and thicken batters. To use applesauce as an egg substitute, use ¼ cup of applesauce instead of every egg in your recipe.

This table shows the nutritional profile of 100 grams of applesauce [6]:

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)Sugar (g)
11.27 0.17 0.1 42 1.1 9.39

Mashed Banana

Mashed banana is high in potassium and can be used to add moisture and sweetness to baked goods. To use mashed banana as an egg replacement, use ¼ cup of mashed banana for every egg in your recipe.

The nutritional values of 100 grams of mashed bananas are shown in the table below [7].

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)Sugar (g)
22.84 1.09 0.33 89 2.6 12.23

Ground Flaxseed

Ground flaxseed is high in fiber and omega-3 fatty acids and can bind and thicken batters. To use ground flaxseed as an egg substitute, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water for one egg in your recipe.

Let the mixture stay for 5 minutes before using it in your recipe. The table below highlights the nutritional composition of 100 grams of ground flaxseed [8].

Carbohydrates (g)Protein (g)Fat (g)Calories (kcal)Fiber (g)Sugar (g)
28.9 18.3 42.2 534 27.3 1.55

Learn More: Is Yogurt Keto-Friendly? 5 Best Yogurt for Keto

Summary

Eggs play an important role in many breakfast recipes, but they can be replaced by alternatives like tofu and applesauce for a healthier diet. You can also use your creativity and make a low-carb breakfast without eggs based on your preferences.

Please note that you can consult a healthcare professional or registered dietitian to check your cholesterol levels and choose the best breakfast options.

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