Low-carb breakfast: savoury and sweet

Low-carb here means under 20 g net carbs per serving – that’s carbs minus fibre. Instead of bread rolls and muesli, you get eggs, veg, quark, nuts and seeds. The exact figures are on every recipe.

Bread rolls, muesli and jam add up to a lot of carbs in the morning. These recipes use eggs, veg, cottage cheese, quark, nuts and seeds instead. Savoury options include omelettes, frittata, shakshuka and breakfast muffins; sweet ones include protein pancakes, chia pudding and nut porridge. Every recipe has under 20 g net carbs per serving.

Low-carb breakfast recipes

Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
Vegetarian cottage cheese and spinach omelette – 340 kcal
High-protein fluffy scrambled eggs with chives and wild salmon – 340 kcal
Low-carb almond porridge with warm raspberries – 550 kcal
Low-carb mushroom and cheese omelette – 380 kcal
Raspberry pancakes with yoghurt – 420 kcal
Low-carb quark omelette – 290 kcal
Vegetarian sweet potato omelette – 380 kcal
Keto easy cheese omelette roll – 420 kcal
Vegetarian ricotta spinach muffins – 330 kcal
Low-carb spinach shakshuka – 340 kcal
High-protein shakshuka with feta – 380 kcal
Paleo apple and cinnamon pancakes – 290 kcal
Quick Turkish cilbir – poached eggs on garlic yoghurt – 340 kcal
Keto tuna omelette – 480 kcal
Keto avocado and egg breakfast bowl – 380 kcal
Herb omelette with feta and spinach – 310 kcal
Keto spinach and ricotta pancakes – 420 kcal
Keto spinach and cheese omelette with smoked salmon – 480 kcal
Hearty protein scrambled eggs with spinach and salmon – 440 kcal
High-protein colourful pepper omelette wrap – 320 kcal
Low-carb salmon and cottage cheese roll – 360 kcal
Protein frittata with tomatoes and spinach – 250 kcal

Frequently asked questions

What can I eat for a low-carb breakfast?

Eggs any way you like, a veg omelette, shakshuka, quark or cottage cheese with berries and nuts, chia pudding or pancakes made with egg and almond flour. For a vegan option, try tofu scramble or chia pudding with coconut milk.

How many carbs does a low-carb breakfast have?

At SmarTasty, under 20 g net carbs (carbs minus fibre) per serving. The exact figures are on every recipe.

Can I make a low-carb breakfast ahead?

Yes. Egg and veg breakfast muffins keep for 3 to 4 days in the fridge, chia pudding for 2 to 3 days. Omelettes and scrambled eggs taste best fresh.

Which fruit works for low-carb?

Berries like raspberries, blackberries and strawberries have relatively few carbs and go well with quark or chia pudding. Banana, mango and dried fruit contain a lot more.

Related ideas

Plan and calculate

Low-carb meal plan