Eggs are an excellent source of protein, and it’s one of the main sources of breakfast ingredients when you are on a keto diet (and when you’re not).
They’re easy to cook, versatile (omelet, scrambled eggs, fried eggs, boiled eggs, etc.), and nutritious. However, there are days when you simply don’t want to have eggs for breakfast, and there are also people who can’t eat eggs for some reason (allergies, sensitivities, etc.).
So today, I’m sharing a roundup of delicious egg-free recipes so you can diversify your breakfast menu.
15 Low Carb Breakfast Ideas Without Eggs
4 Caprese Stacks
347 calories
Ingredients
1 Tomato, medium – 22 calories
4 oz Cheese, sliced, mozzarella, full fat/ regular – 320 calories
1 cup Leafy greens, arugula, raw – 5 calories
1 Basil, dash – 0 calories
1 Oregano, dash – 0 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
Instructions
Slice tomato & layer slices on top of cheese as shown in the picture.
Top with arugula and seasonings.
No dairy? Use a dairy-free cheese, or top cheese with slices of avocado.
2% Plain Greek Yogurt with Frozen Berries & 1/8 Cup Nuts
290 calories
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories
1 cup Raspberries, frozen, not sweetened – 80 calories
⅛ cup Nuts – 100 calories
Instructions
Add nuts and berries to yogurt
No nuts? Use seeds. No dairy? Use a dairy-free yogurt.
Tuna Salad with Veggies
265 calories
Ingredients
1 Tuna, canned (1 can) – 120 calories
1 Tbsp Mayonnaise (Tbsp) – 97 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
½ cup Carrots, baby – 22.5 calories
½ Bell pepper, yellow – 25 calories
Instructions
Mix tuna and mayo together, top with salt & pepper
Slice bell pepper
Dip carrots & pepper slices into tuna salad
Turkey & Cheese Wraps with Carrots
403 calories
Ingredients
4 oz Deli slices, turkey – 120 calories
2 oz Cheese, sliced cheese, full fat/ regular – 220 calories
1 cup Carrots, baby – 45 calories
1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories
Instructions
Roll up turkey and cheese slices – use toothpicks to hold if you need.
Dip carrots in vinaigrette.
No turkey? Use tofurkey slices. No dairy? Use avocado or bacon. No carrots? Use celery.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
Shiitake Mushroom Pizzas
197 calories
Ingredients
6 Shiitake mushrooms – 60 calories
½ cup Canned, diced tomatoes – 25 calories
⅓ cup Cheese, shredded, mozzarella – 112 calories
1 Basil, dash – 0 calories
1 Oregano, dash – 0 calories
1 Salt, dash – 0 calories
Instructions
Cut off stems of mushrooms
Make small pizzas by adding tomatoes, cheese, and seasonings on undersides of mushrooms
Cook in toaster oven or oven at 300 degrees for ~10 minutes
No dairy? Use dairy-free cheese, or bacon
Quick Pepper Sandwich with Cheese
If you’re on the keto diet, or on a low-carb diet, this is an amazing egg-free breakfast option!
222 calories
Ingredients
1 Bell pepper, red – 37 calories
2 oz Deli slices, turkey – 60 calories
1 oz Cheese, sliced cheese, full fat/ regular – 110 calories
1 Tbsp Mustard, regular (brown, deli, etc.) – 15 calories
Instructions
Slice pepper into four pieces.
Layer with turkey and cheese.
Top with mustard.
No dairy? Use a dairy-free cheese, or avocado.
No-Egg Breakfast Scramble with Cheese
166 calories
Ingredients
2 cups Leafy gree
ns, spinach, raw – 14 calories½ Onion, yellow – 27.5 calories
½ Bell pepper, orange – 12 calories
⅓ cup Cheese, shredded, mozzarella – 112 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
Instructions
Chop onion & bell pepper.
Spray a pan with an oil spray.
Stir fry onion and bell pepper ~5 minutes on medium heat.
Add spinach and cheese ~1 minute, or until spinach has wilted.
Top with seasonings.
No dairy? Use a dairy-free cheese, avocado, or oil.
Lightened Tomato Tuna Melts
349 calories
Ingredients
1 Tuna, canned (1 can) – 120 calories
1 Tomato, medium – 22 calories
1 oz Cheese, sliced, cheddar, full fat/ regular – 110 calories
1 Tbsp Mayonnaise (Tbsp) – 97 calories
1 Everything bagel seasoning, dash – 0 calories
Instructions
Preheat the oven to 400 degrees F.
Slice tomato into ~4 slices.
Mix tuna and mayo and add to tomatoes.
Bake for 5 minutes.
Turn oven to broiler.
Take tomatoes out of the oven, top with 1/4 slices of cheese.
Broil for 1-2 minutes.
Notes: Alternatively, do the same steps but in the toaster oven! No dairy? Use a dairy free cheese or have some avocado on the side.
Guac & Smoked Salmon Cukes
One of my favorite keto breakfast ideas – if you love smoked salmon, this will be an amazing addition to your meal plan.
385 calories
Ingredients
1 Cucumber, medium – 42 calories
4 oz Smoked salmon – 133 calories
½ cup Guacamole – 210 calories
1 Pepper, dash – 0 calories
Instructions
Cut off ends of cucumber, and slice lengthwise.
Top the two halves evenly with guacamole, smoked salmon, and then pepper.
Enjoy!
Chia Seeds and Yogurt
A low-carb diet can also include sweet breakfast ideas, and this is one of them. You’ll love this morning meal.
343 calories
Ingredients
1 cup Strawberries, fresh – 50 calories
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories
2 Tbsp Chia seeds – 120 calories
¼ cup Milk, skim, non-fat – 22.5 calories
Instructions
Combine chia seeds, yogurt, and milk in a mason jar & refrigerate overnight.
Add strawberries (halved or quartered) in the morning.
Cucumber with Whipped Cream Cheese
164 calories
Ingredients
1 Cucumber, small – 32 calories
4 Tbsp Cream cheese, whipped (Tbsp) – 132 calories
1 Everything bagel seasoning, dash – 0 calories
Instructions
Cut cucumber in half
Top with whipped cream cheese, then top with everything bagel seasoning
No dairy? Use a dairy free cream cheese, or avocado
Caprese Plate with Prosciutto
266 calories
Ingredients
1 Tomato, medium – 22 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular – 80 calories
1 oz Prosciutto – 60 calories
1 oz Salami – 104 calories
1 Pepper, dash – 0 calories
¼ cup Basil, fresh – 0 calories
1 Pepper, dash – 0 calories
Instructions
Slice tomato.
Arrange foods on a plate, top with seasonings.
No dairy? Use extra prosciutto or salami. No meat? Add a another type of cheese.
Tuna Lettuce Wraps with Sweet Relish
This keto-friendly breakfast idea is a great option if you want a keto breakfast with no eggs. Tuna is low in carbs and it’s high-protein, so it’s also amazing for weight loss! This breakfast great for the ketogenic diet is also gluten-free.
230 calories
Ingredients
4 Lettuce leaves for lettuce wraps – 8 calories
1 Tbsp Mayonnaise (Tbsp) – 97 calories
0.3 Tbsp Relish – 4.5 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
2 Tbsp B
asil, fresh – 0 calories1 Tuna, canned (1 can) – 120 calories
Instructions
Mix tuna, mayo, relish, salt, and pepper together
Fill lettuce leaves with mixture.
Shred fresh basil and top lettuce wraps with basil.
Note: regular mayo is fine!
Salami & Provolone Pickle “Sammies”
214 calories
Ingredients
1 oz Salami – 104 calories
1 oz Cheese, sliced cheese, full fat/ regular – 110 calories
2 slice Pickles, sandwich type – 0 calories
Instructions
Layer cheese on top of salami (any cheese is fine, doesn’t have to be provolone).
Depending on the exact type of salami and cheese you get, create as many “sandwiches” as you can by adding pickles, and folding over as shown in the picture. Use toothpicks to hold, if desired.
No dairy? Use a dairy-free cheese, or more salami. No salami? Use more cheese.
Low Carb Tea Sandwiches
292 calories
Ingredients
1 Cucumber, medium – 42 calories
7½ Tbsp Cream cheese, whipped – 250 calories
2 Tbsp Dill – 0 calories
2 Tbsp Chives – 0 calories
1 Salt, dash – 0 calories
Instructions
Note: 7 1/2 Tbsp cream cheese = 1/2 cup
Cut herbs finely.
Slice cucumber.
In a bowl, combine cream cheese, dill, salt, and pepper. Stir until herbs are mixed in.
Spread mixture evenly on cucumber.
