3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

by | May 11, 2023 | Recipes

There’s no denying that the humble and nutrient-rich egg is a favourite among breakfast lovers everywhere. Fortunately, there are lots of egg-cellent ways to make yours. Whisk into action with everything you need to know about eggs and then try these low-carb breakfast recipes from local chef Scott Parker’s cookbook End Your Carb Confusion.

What Do The Words On My Egg Carton Mean?


This indicates that the omega-3s in the eggs come from chickens fed with fatty acid-rich feed. It gives each egg a hearty boost – about seven to 10 times the amount in an ordinary egg!


This means hens are corralled inside a barn instead of cages — though the amount of space allotted is not regulated, so there is a chance they’re packed in like sardines.


While no government-sanctioned definition exists, it may indicate the hens were humanely raised — sometimes in open fields where they can walk freely and forage.


These chickens are given some access to the outdoors but it’s not clear how much space they have — could be acres or the tiniest of plots.

READ MORE: 10 Of The Best Healthy Cereals To Eat For Breakfast Right Now

Certified Humane

Seen this label on your carton? It means hens have space to roam and access to high-quality feed — a third-party organisation audits farms to confirm the certification. Sweet!

Certified Organic

These eggs come from uncaged hens that have access to the outdoors. No chemicals or antibiotic products are allowed with organic production.

How Can I Make The Perfect Eggs Every Single Time?


Bring a pot of water to a boil. Once it’s boiling, use a slotted spoon to gently lower the eggs in. Cook 6 minutes for runny yolks, 7 minutes for jammy and 11 minutes for hard. Transfer eggs into ice water and let them rest until the shells are cold to the touch. They can be peeled and eaten, or refrigerated in their shells for up to one week.


Runny over easy, here we come! Heat a non-stick pan on medium-low, with a bit of oil lightly coating the bottom. Crack eggs and cook until bottom is set, about 1 minute, then slide a spatula under the egg and, with a quick flip, turn it over (don’t lift too high or you might break the yolk); cook until whites are set, 15 to 30 seconds more.


Low is the way to go. Heat oil or butter in a 25cm non-stick skillet on medium-low. Whisk together eggs, salt and pepper, then add that to the pan and cook, stirring often with a spatula until eggs are beginning to set. Once the eggs are nearly there, add toppings — cheese, cooked veggies, herbs and tender greens.

READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

Perfect Poach

Fill a large, deep saucepan with about 20cm of water; your pan needs to be deep enough for the egg to create a teardrop shape when placed in it. Bring the water to a gentle simmer over medium heat. Add a generous pinch of salt and a splash of white wine vinegar or white vinegar. Crack each egg into a ramekin or small bowl, to make sure it looks good and there’s no shell in it. Stir the water somewhat vigorously to create a small whirlpool and slide an egg gently into the centre. For large eggs, cook for 2 minutes 30 seconds for soft poached eggs or 4 minutes for firmer poached eggs. Use a slotted spoon to remove the finished eggs and drain them on paper towels.

Tip: Use fresh eggs when poaching. If you use older ones, the yolks will not stay in the middle and they will overcook before the whites have cooked.

What Can I Do To Avoid Getting Eggshells In My Meal?

According to a study by Glasgow University, the surest way to ensure a fragment-free white and yolk is actually with a knife. How, you ask? Hold the egg in the palm of your hand and break across its equator using a palette knife. This splits the shell cleanly while minimising cracking.

Why Are My Egg Yolks Sometimes Different Colours?

That’s actually influenced by the hen’s diet. Carotenoids are the orange-yellow-red pigments found in flowers, fruit and veg and how rich a hen’s diet is in carotenoids is what determines yolk shade.

READ MORE: 5 Healthy Vegan Breakfast Recipes

What If I Don’t Eat Eggs?

While swapping the real deal for something else will throw out your macros, we understand that not everybody eats eggs. So whether you’re vegan or just not a fan of eggs, here are 3 plant-based egg alternatives we bet you haven’t tried yet.

orgran egg

You’ll get 14.9g of protein per 50g serving. Breakfast is served.

oh my crack

These have poppable yolks and crispy yet fluffy whites!

These have 6.6g of protein per folded egg. Woah.

3 Low-Carb Breakfast Recipes You Can Make:


Poached Eggs With Feta On Cheese And Chive Toast

Scott Parker
The sweet and salty feta helps balance the richness of the eggs – and on a crispy piece of toast, there’s a ton of textural interest, too.
8.9g carbs | 70.9g fat | 64.3g protein
Prep Time 10 minutes
Cook Time 3 minutes
Course Breakfast
Cuisine Healthy
Servings 1 person


  • 1 Microwave
  • 1 Skillet


Two-Minute Cheese & Chive Roll (Makes 2)

  • 2 Eggs, large
  • 2 Tbsp Full-cream milk
  • Tbsp 1 ½ Tbsp Olive oil, plus more for greasing the ramekins
  • Cup ⅓ cup Almond flour, blanchedr
  • Cup ⅓ cup Coconut flour
  • ½ tsp ½ tsp Baking powder
  • ¼ Cup ¼ cup Cheddar cheese, grated
  • 2 Tbsp 2 Tbsp Fresh chives, chopped
  • Salt and freshly ground black pepper
  • 2 slices Prosciutto
  • 2 Eggs, large, poached
  • 6 Fresh basil leaves, roughly torn
  • Freshly ground black pepper


  • For The Two-Minute Cheese and Chive Roll:
  • In a large bowl, whisk together the eggs, milk and oil until well combined.
  • Sift the flours and baking powder into a medium-sized bowl and season with a pinch each of salt and pepper. Whisk to combine, then stir in the wet ingredients. Next, fold in the cheese and chives.
  • Lightly grease two 60ml ramekins and divide the mixture between them. Set a kitchen towel on the counter and then gently tap the ramekins on it to get rid of air pockets (you want your rolls to have a tight crumb without any holes).
  • Microwave both ramekins at the same time on high for 90 seconds. Turn the rolls out onto a cutting board or plate and then cut one roll in half horizontally. Toast the halves in a dry skillet over medium-high heat or in a toaster oven until warmed through on the inside and crisp on the outside.

For Serving:

  • Arrange the rolls and prosciutto on a serving plate. Top each roll with a poached egg. Scatter 100g marinated feta on top, followed by the basil and a pinch of pepper. Serve immediately.
Keyword healthy, high-protein, low-carb
BREAKFAST STACK low carb breakfast recipes

Protein Breakfast Stack

Scott Parker
This is the perfect breakfast for a big, busy day. It will help you stay satiated and energised for several hours.
10.7g carbs | 67.9g fat | 51.8g protein
Prep Time 2 minutes
Cook Time 6 minutes
Course Breakfast
Cuisine Healthy
Servings 1 person


  • 1 Non-stick pan


  • 3 Strips Bacon, cut in half crosswise
  • 100 gram Halloumi cheese
  • 30 gram Fresh spinach
  • 2 Tbsp Kale pesto, homemade or store-bought
  • 50 gram Avocado, thinly sliced
  • 1 egg, large and fried
  • Salt and freshly ground black pepper
  • Maldon salt, for finishing (optional)


  • Fry the bacon in a medium-sized non-stick pan over medium-high heat until crispy. Remove from the pan and place on a paper towel to drain, preferably in a warm place. (In the oven on a low setting is perfect.) Keep the bacon fat in the pan; turn the heat up to high.
  • Season the halloumi cheese with a pinch each of salt and pepper, then place it in the pan with the bacon fat and brown on all sides, 30 to 60 seconds per side. Once the cheese is browned, remove it from the pan and place it with the bacon to stay warm.
  • While still on the heat, add the spinach to the pan, season with a pinch each of salt and pepper and leave to wilt for about 1 minute. Remove from the pan and place with the rest of the components.
  • To serve, spread the pesto in the centre of a serving plate, then add the spinach, avocado, halloumi and bacon. Top with the fried egg. If desired, finish with a pinch each of Maldon salt and pepper.
Keyword healthy, high-protein, low-carb
BROCCOLI AND FETA FRITTATA low carb breakfast recipes

Broccoli And Feta Frittata

Scott Parker
Quick, easy and versatile, you can use just about any pre-cooked, non-starchy vegetable for this dish. This is also the ideal way to use up bits of leftover veggies!
8g carbs | 27g fat | 27.3g protein
Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine Healthy
Servings 1 person


  • 1 Non-stick pan


  • 3 Eggs, large
  • 1 Tbsp Unsalted butter
  • 50 gram Broccoli florets, roughly chopped and steamed or blanched
  • 50 gram Feta cheese, diced
  • Salt and freshly ground black pepper


  • Preheat the oven to 180°C.
  • Heat a medium-sized oven-safe non-stick pan over medium-high heat.
  • Crack the eggs into a bowl, season with a pinch each of salt and pepper and whisk until combined.
  • When the pan is hot (but not smoking), put the butter in the pan and let it foam. Tilt the pan back and forth to cover the bottom with the melted butter.
  • Add the eggs, sprinkle the broccoli and feta over the eggs and put the pan in the oven. Bake until the eggs are firm and golden brown, 5-10 minutes.
  • Sprinkle with a pinch of pepper. Serve the frittata directly from the pan (use a trivet to protect your table) or gently slide it onto a serving plate.
Keyword breakfast, healthy, high-protein, low-carb

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