Let’s stop demonizing carbs and, instead, focus on prioritizing fiber! If you are someone who is following a lower carb diet, this is the way to do it – with 11 high protein, high fiber breakfast recipes that have an estimated 25 grams of net carbs or less.
I get it – you want to give into the low carb craze, or maybe it helps you control your blood sugars, or maybe you notice that you lose weight faster when you cut them out. However, you might be missing a huge piece of the puzzle in the name of fiber!
Yes, that’s right, fiber is a carbohydrate. But it’s a “good” carb, providing so many health benefits I could probably spend all day listing them all.
There are even studies comparing a low carb diet to a high fiber diet with similar diet quality – and the results were not too different. Research points to fiber as being crucial to weight management. Then you have the gut health, cholesterol lowering, disease risk reduction components as well.
These are my high fiber tips that work with breakfast:
- Add chia seeds, ground flax, or psyllium husk.
- Always read and compare food labels!
- Avocado and raspberries can increase total fiber pretty easily for most breakfast items.
- Incorporate more non-starchy vegetables at breakfast (underrated!).
- Think about how you can incorporate beans or legumes with breakfast! For example, a Mediterranean-inspired bowl with chickpeas or a burrito / egg dish with black beans.
I aimed for 25 grams of carbs or less but +/- 2 grams because I just couldn’t leave out some of these recipes. They’re just too good. If the title is underlined, that means it’s a link you can click to the recipe!
This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation if a purchase is made!
1. Breakfast Burritos
I created these breakfast burritos with nutrition in mind: Mission Low Carb Tortillas are used to lower the carb content and black beans are added to increase the protein and fiber. What this means is that these Mexican-inspired burritos have 26 grams of protein, 20 grams of total carbs, and 11 grams of fiber.
Net carbs? Just 9 grams total! They are relatively simple and you can customize them however you want. I like to top with hot sauce for flavor, avocados for fiber, and Greek yogurt as a sour cream sub to add more protein.
Also try these Sheet Pan Breakfast Burritos from PCOS Nutritionist Alyssa.
2. chia Breakfast Bowl
First of all, this simple yet delicious breakfast bowl takes just 5 minutes to prep. If you are busy in the mornings, you can make a few of these bowls and store in the fridge for 4-5 days and just grab-and-go.
The base uses Greek yogurt – so one bowl has 22 grams of protein, 41 grams of carbohydrates, and 15 grams of fiber. This one almost makes it with 26 grams of net carbohydrates. It definitely deserves its’ place on this list because of the nutrition, convenience and taste, though.
3. Quinoa Breakfast Bake
A breakfast bake that makes four large servings, somewhat similar to the breakfast burritos but as a bake made with cooked quinoa. Cottage cheese, eggs, and black beans add a lot of protein to this recipe. Then, you can top with Greek yogurt (again) for even more.
It’s flavorful and filling with 33 grams of carbs total, 6 grams of fiber, and about 27 grams of net carbohydrates. Each serving has 26.5 grams of protein, too!
4. Pesto Breakfast Sandwich (Haute & Healthy Living)
These delicious pesto breakfast sandwiches are so filling and can be prepped in advance for a super convenient start to the day. Eat them fresh or store in the freezer! One sandwich has an estimated 25 grams of carbohydrates, 4 grams of fiber and 20 grams of protein.
21 grams of total net carbs! To increase the fiber content, select a whole grain English muffin (compare food labels) and/or add more non-starchy vegetables. Artichokes are actually one of the highest fiber veggies, so you can just add in some canned artichoke hearts!
5. Greek Yogurt Cheesecake Bowl
Yogurt bowls are a great way to prioritize a higher protein, low carb breakfast! Specifically, this is a Greek yogurt and instant cheesecake pudding mix bowl topped with berries and chopped nuts. Increase fiber by incorporating flaxseeds and selecting almonds for crunch.
An estimated nutritional breakdown for this bowl is about 27 grams of carbs, 5 grams of fiber, and 22 grams of protein. Net carb total? 22 grams.
6. Savory Cottage Cheese Bowl
One cup of cottage cheese has about 28 grams of protein and just 6 grams of carbohydrates. Then, it’s easy to increase the fiber content by adding in some non-starchy veggies like avocado, artichokes, diced cucumbers, tomatoes, or whatever your heart desires.
Drizzle balsamic, Greek dressing, flavored vinegars, hot sauce or whatever dressings you think would make this bowl tasty.
Nutritional yeast is also a fun option to add some parmesan-like flavor and extra protein and fiber! Get creative and have fun here – endless flavor options are available.
7. cottage Cheese “cream Cheese”
I created this cottage cheese “cream cheese” one day by just adding chia seeds to whipped cottage cheese. After a bit of refrigeration, it’s thick and creamy and perfect for spreading on toast.
Pair with a low carb, high fiber bread. Spread it over one or two slices of low carb bread, like this ROYO Bread with 11 grams of fiber and only 13 grams of carbs. I like to top with berries, honey and balsamic glaze!
8. Shakshuka with Rice and Greens (craving Something Healthy)
A healthy and hearty breakfast using leftover rice, greens and feta cheese! It’s a super delicious combination and a great meal to make on the weekend.
One serving has 12 grams of protein, 25 grams of carbs and 4 grams of fiber. Plus, cooked and cooled rice increases the resistant starch content – which makes it “healthier” and more blood sugar friendly.
You could serve this with some avocado slices or low carb, higher fiber bread for some extra fiber!
9. cheesecake Chia Pudding
Similar to the chia breakfast bowl, this is a yogurt based chia pudding with instant cheesecake pudding mix. Raspberries are the highest fiber fruit so top with those and you have a delicious, dessert-like breakfast.
Nutritional breakdown:
- 20 grams of protein (without protein powder.
- 30 grams of total carbs.
- 12 grams of fiber.
- 18 grams of net carbs.
10. Turkey Sausage Breakfast Casserole (bucket List Tummy)
A turkey sausage, sweet potato casserole with mushrooms and bell peppers! It can be prepped ahead or baked and stored in the fridge for up to 4 days so it’s great for breakfast meal prep. Cook it once, eat it for days!
Nutritional breakdown:
- 28 grams of protein.
- 29 grams of total carbs.
- 4 grams of fiber.
- 25 grams of net carbs.
11. High Protein Pancakes (PCOS Nutritionist Alyssa)
Low carb pancakes? I could barely believe it either. Two pancakes provides just 18 grams of carbs, 8 grams of fiber, and 25 grams of protein!
They’re made with almond flour, ground flaxseed, and Greek yogurt. I mean, it doesn’t get much more healthy in terms of pancakes! Top with fruit and Greek yogurt for some extra protein and fiber!
Other ideas
- Chia seed jam with low carb toast.
- A bowl of cereal with a brand that has a good balance of both protein and fiber. Of course, you could use Fairlife milk to increase the protein content.
- Scrambled eggs with cottage cheese, avocado, and a slice of low carb bread.
- Smoked salmon and avocado toast.
- Omelet full of non-starchy veggies and potatoes.
- A breakfast salad with eggs and cottage cheese.