Low-fat and high protein breakfast recipes that don’t suck! (Promise)

The other day, I was on the web trying to find delicious low carb, low fat breakfast recipes that taste delicious and that is quick to make. I thought it would be a simple task, but I was wrong. So I decided to pull together my own and share it with you.

If you do have any recipes that you recommend, then please let us know.

Please keep in mind that I have excluded the keto diet recipes, as that was all I could seem to find and I just wanted to have low carb recipes that are really low in fat or have no fat in them.

Here are a few options.

Cooked egg whites with spinach and salmon.

I find salmon and spinach delicious. Egg whites I find tolerable. But adding a bit of seasoning with this combination can work for me. The salmon and egg whites are high in protein and low in fats. The fibrous carbs can be provided by the spinach.

If you want to do it quickly, put everything into a bowl and put it in the microwave for 3 minutes. When it is finished, mix it and then add seasoning for taste.

If you have time, you can cook this as an omelette or scrambled eggs.

Ingredients needed.

  • Salmon – 50g
  • Egg whites – 4
  • Spinach – 100g

Note: If you have the budget for low-fat hollandaise sauce, you can try this recipe. 

Breakfast salad.

This is pretty easy to make. You just need to cut up the following ingredients.

  • Lettuce
  • Cucumber
  • Carrots
  • 4 x Boiled eggs

Chop up the vegetables to make a salad of your choice. You can use the vegetables that I prefer or add your own. Just keep an eye on the nutritional value and try to stick to fibrous carbs (green vegetables).

Boil the eggs and when done, remove the yolks.

Mix it with the salad. Add seasoning and enjoy.

Vegetable salsa with cooked egg whites and seasoning.

I like cooked vegetables. But cooked/stewed tomatoes are something that I really enjoy. So you can cook vegetables in a salsa mix and enjoy it with the egg whites.


  • 4 x eggs whites
  • 1 x chopped tomato
  • 1 x chopped zuchinni
  • 1 x chopped carrot
  • Cook the vegetables with 1 teaspoon of coconut oil until they simmer into a saucy mix.
  • Cook the egg whites and then serve with the salsa.
  • Enjoy

Berries and protein shake smoothie.

If you want something quick and filling, add berries to your blender and combine it with your protein powder mix. (I use chocolate myself). Have it with water or low-fat milk. Add ice for freshness and volume. Blend and enjoy.

Vegetable Frittata

You can chop up a load of vegetables and simmer them in the frying pan. Once ready, add 4 egg whites on top and then cook. Eat when everything is fully cooked.

Greek Yoghurt with berries.

If you can get low-fat Greek Yoghurt or a very low-fat yogurt, just add some berries to the mix and you will be good to go.

Stir-fried  chicken/turkey/beef mince with green vegetables

Treat yourself to some lean meat with some green vegetables in the morning. Do it as a stir-fry and really get the flavour tantilising your senses.

Lean beef sausages/patties, eggs and green vegetables.

Make home made sausages or beef patties and serve with egg whites. Have some green vegetables on the side as well. If you’d like some extra flavour, serve with a side of salsa.