Summer is here and it’s time for easy breakfasts that feel fresh and actually worth getting out of bed for. YUMMY! I know a lot of you are following a low carb diet, so I gathered 21 of the best high protein and low carb breakfast recipes you can make this summer.
These are perfect if you’re doing high protein breakfast meal prep for yourself or if you’re trying to keep the whole family fed without making a huge breakfast every morning.
A lot of these are kid-friendly too, especially the egg bites, casseroles, and cheesy little breakfast cups (my kids will almost always say yes to anything muffin-shaped, haha).
You’ll find cottage cheese bowls, frittatas, breakfast casseroles, low carb quesadillas, egg muffins, and some other easy make-ahead options for the fridge… And I’m pretty sure you’ll find more than one you want to make on repeat!
1) Savory Cottage Cheese Bowl by Skinnytaste
Nothing is better than starting your day with something cool and actually filling when summer mornings are already warm. This bowl has creamy cottage cheese, crunchy cucumber, juicy tomatoes, and a jammy egg on top… simple stuff, but it really works.
I’d add extra black pepper and eat it with iced coffee on the side.
Per Serving:
- Calories: 221
- Protein: 25g
- Carbs: 19g
- Fiber: 4.5g
- Fat: 8g
2) Just Crack an Egg by Belly Full
Okay, this one is clever. You prep the little jar with the Denver-style mix, then crack in an egg when you’re ready and microwave it. That’s breakfast in about three minutes, which is very hard to argue with!
Per Serving:
- Calories: 362
- Protein: 20g
- Carbs: 8g
- Fiber: 1g
- Fat: 28g
3) Cottage Cheese Egg Bake by The Real Food Dietitians
How about starting the day with a soft creamy egg bake that is already waiting in the fridge? I really like this for family breakfast meal prep because you make it once and get several mornings handled. (That is the kind of math I enjoy, haha.)
Per Serving:
- Calories: 248
- Protein: 21g
- Carbs: 7g
- Fiber: 1g
- Fat: 15g
4) Sausage Egg Muffins (4 Ingredients) by Wholesome Yum
Four ingredients. That’s the part that got me.
These little muffins are low carb, easy to make, and perfect when you want something you can grab without building a whole plate. I can see these disappearing fast if you have kids around too, because muffin-shaped breakfast just feels more fun.
Per Serving:
- Calories: 220
- Protein: 13.7g
- Carbs: 1.1g
- Fiber: 0.1g
- Fat: 16.7g
5) Zucchini & Cheddar Frittata by Once Upon a Chef
Zucchini breakfasts just feel right this time of year, especially when the fridge somehow keeps filling up with it. This frittata is cheesy and a good way to get something warm without making the morning feel heavy. Leftovers are great cold too!
Per Serving:
- Calories: 460
- Protein: 23g
- Carbs: 8g
- Fiber: 2g
- Fat: 38g
6) Cottage Cheese Egg Bites by Natasha’s Kitchen
These are the little breakfast bites I like keeping in the fridge for the mornings when everyone is moving in different directions. They’re soft, cheesy, and easy to customize with whatever you have around.
A little spinach? Some peppers? Extra bacon? Go for it. They’re quick to reheat and just nice to have ready. Tiny breakfast, big help.
Per Serving:
- Calories: 78
- Protein: 7g
- Carbs: 1g
- Fiber: 0.01g
- Fat: 5g
7) Whole30 Breakfast Casserole by Well Plated
Make it once, slice it up, and you’re set for a few mornings!
It has eggs, sausage, potatoes, peppers, and plenty of flavor, so it actually feels like a real breakfast instead of a sad little meal-prep square. It’s also Whole30-friendly, which is handy if you’re trying to keep things clean without making breakfast boring.
Per Serving:
- Calories: 168
- Protein: 18g
- Carbs: 8g
- Fiber: 2g
- Fat: 7g
8) Baked Eggs with Spinach by All Nutritious
Baked eggs always feel a little fancy to me, even when they’re this simple. It has spinach, eggs, and a creamy baked texture that makes it feel cozy without being too much for a summer morning. Add a little hot sauce on top if your morning needs waking up, haha.
Per Serving:
- Calories: 236
- Protein: 13g
- Carbs: 6.8g
- Fiber: 2.1g
- Fat: 18g
9) Easy Egg Muffins (3 Ways) by Downshiftology
Egg muffins are one of those things I forget about, then make again and wonder why I ever stopped. This recipe gives you three different flavor options, which is perfect if you get bored eating the same breakfast every day. They’re easy to pack and very kid-friendly too.
Basically, breakfast with no drama. Love that.
Per Serving:
- Calories: 134
- Protein: 9g
- Carbs: 3g
- Fiber: 1g
- Fat: 10g
10) Baked Denver Omelet by Belly Full
How about a Denver omelet without standing at the stove making one omelet at a time? This baked version has ham, peppers, onions, eggs, and cheese all tucked into one dish, so you can slice it up and feed the family without turning breakfast into a whole performance. It has that classic diner flavor, but with way less effort!
Per Serving:
- Calories: 262
- Protein: 17g
- Carbs: 3g
- Fiber: 0.4g
- Fat: 20g
11) Sheet Pan Eggs With Cottage Cheese by The Real Food Dietitians
Sheet pan eggs are such a good answer when everyone needs breakfast but nobody wants a pile of pans. This version keeps the carbs low, adds extra protein, and slices up neatly for quick weekday breakfasts. Meal prep magic!
Per Serving:
- Calories: 160
- Protein: 15g
- Carbs: 3g
- Fiber: 0g
- Fat: 10g
12) Breakfast Quesadilla by Skinnytaste
A good quesadilla just makes the morning feel more fun, doesn’t it? It has eggs, chicken sausage, cottage cheese, and cheddar inside a low carb tortilla, so it is cheesy, filling, and still packed with protein. I’d serve it with salsa or a little Greek yogurt on the side. A very solid breakfast plate!
Per Serving:
- Calories: 345
- Protein: 35g
- Carbs: 25g
- Fiber: 18g
- Fat: 18g
13) Easy Breakfast Casserole by Wholesome Yum
Make it for weekend brunch, then keep slices in the fridge for later. That’s a nice little gift to yourself, haha. It’s cheesy, hearty, low carb, and loaded with protein from eggs, sausage, and cheese. Not exactly a tiny little breakfast, but sometimes that is the whole point.
Per Serving:
- Calories: 449
- Protein: 30g
- Carbs: 7g
- Fiber: 1.4g
- Fat: 33.3g
14) Egg White Frittata by Eating Bird Food
This one feels especially good for hot weather…it stays light without turning into a flimsy breakfast. You still get protein, veggies, and a meal that actually holds together, but it doesn’t feel heavy first thing in the morning.
Per Serving:
- Calories: 91
- Protein: 10g
- Carbs: 3g
- Fiber: 1g
- Fat: 4g
15) Protein Breakfast Meal Prep Bowls by All Nutritious
How about starting the day with a hearty bowl of fluffy eggs and ground beef, and even more protein?
This one is big on staying power, with 44g protein, and it still keeps the carbs low. It’s the kind of breakfast I’d prep when I know the morning needs to carry me for a while. Not delicate, just useful and really satisfying.
Per Serving:
- Calories: 597
- Protein: 44g
- Carbs: 11g
- Fiber: 4g
- Fat: 42g
16) Ham and Cheese Breakfast Casserole by The Real Food Dietitians
This casserole has that old-school breakfast feeling but it still brings 25g of protein per slice. Great for family mornings! Bake it once, slice it up, and everyone gets a real breakfast without you standing at the stove. A little mustard or hot sauce on the side? Very good idea.
Per Serving:
- Calories: 330
- Protein: 25g
- Carbs: 21g
- Fiber: 2g
- Fat: 16g
17) Chorizo Egg Bites by Skinnytaste
If your usual egg bites are starting to feel a little too polite, try these. The chorizo gives them a smoky, spicy kick, so they taste way more exciting than the plain ones. They’re small and great for meal prep when you want something low carb that still has flavor. I’d keep a few in the fridge for those mornings when breakfast needs to happen fast (before anyone starts getting dramatic, haha).
Per Serving:
- Calories: 280
- Protein: 22g
- Carbs: 8g
- Fiber: 4g
- Fat: 17g
18) Low Carb Keto Breakfast Casserole by Wholesome Yum
This is not a dainty little breakfast. It’s cheesy, hearty, and packed with sausage, eggs, and low carb veggies, which makes it perfect for a weekend brunch or a few serious meal prep portions!
Per Serving:
- Calories: 463
- Protein: 25.7g
- Carbs: 4.2g
- Fiber: 1g
- Fat: 38.2g
19) Ham and Spinach Frittata by Belly Full
Love a breakfast that can also become lunch later? Ham, spinach, eggs, and cheese bake into something simple but really useful. You can eat it warm, cold, or straight from the fridge when you only meant to grab a small bite (we all know how that goes).
It’s low carb and also easy to slice, great for those mornings when you want breakfast without starting from zero.
Per Serving:
- Calories: 334
- Protein: 23g
- Carbs: 2g
- Fiber: 1g
- Fat: 26g
20) Sausage and Spinach Breakfast Casserole by All Nutritious
The sausage gives it flavor, spinach brings in some greens, and the whole thing bakes into sturdy slices you can keep in the fridge. It’s filling, low carb, and family-friendly enough that nobody has to feel like they’re eating a meal prep project. Pack a slice into a container and you’ve got breakfast ready before the coffee finishes brewing.
Per Serving:
- Calories: 407
- Protein: 23g
- Carbs: 8.1g
- Fiber: 1.9g
- Fat: 31g
21) Cottage Cheese Eggs by Well Plated
To finish, we’ve got a tiny breakfast trick that is way more useful than it sounds. Cottage cheese in eggs might seem a little odd at first, but it makes them soft creamy, and more filling without needing much else. Add chives, black pepper, salsa, or hot sauce and you can make it taste different every time.
A simple little recipe to end on… but one I use all the time.
Per Serving:
- Calories: 160
- Protein: 15g
- Carbs: 2g
- Fiber: 0g
- Fat: 10g
I hope you found a few low carb high protein ideas that feel easy enough to actually make. That is always the goal, right? Not a perfect breakfast plan, but just a few good options waiting in the fridge when morning gets loud.
Some days, a cottage cheese bowl is enough. Some days, you need egg bites you can grab in two seconds. And some days call for a big breakfast casserole because everyone woke up hungry at the same time (classic, haha).
If you want more ideas next, check out these High-Protein Low-Carb Breakfast Ideas, Filling Breakfast Recipes with 30g Protein, and 5-Ingredient High-Protein Breakfast Recipes.
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