High-protein, low-carb breakfast in a jar

low carb high protein vegetarian breakfast on the go

If you want to lose some weight, reducing your carb intake and increasing the amount of protein you eat is one of the proven tactics to help you achieve your weight loss goal quicker. Start your day with low-carb high-protein breakfast and you will be on a good way towards reaching your goals.

There’s been numerous studies on low-carb diets and comparing to a low-fat diet, a low-carb diet is much more effective and gives you quicker results.

So why am I talking about losing weight? Well, I have a confession to make. Recently I gained some weight, it just happened and probably I wasn’t active enough for the amount of food I was eating. Also, maybe being in my 30s has something to do with it… (scroll down to see the recipe for the low-carb breakfast idea pictured above).

My diet is generally really healthy but at the weekend I have a treat or two. It doesn’t help to have a partner who likes to have naughty foods all the time! Well, I guess there were too many weekends when I had too much calorie dense food so I gained weight.. Just a few pounds or maybe more. But now I have to take action and one of the things I started doing is reducing the amount of carbs I eat, especially for breakfast. This really seems to help with weight loss but it’s not easy to come up low-carb breakfast ideas that I would love!

high protein low carb meal: breakfast in a jar, great to take with you to work

I really don’t like eating anything savoury for breakfast (eggs, for example, or even smoked salmon) so I came up with this high-protein, low-carb breakfast in a jar which is naturally sweetened with some blueberries and yacon syrup (and contains no eggs). This breakfast is really filling and packed with nutrients. Healthy fats won’t only keep you full for longer but they will also provide essential omega-3 fatty acids which are really important for health.

To sweeten this protein breakfast I’ve used Yacon syrup, a natural sweetener which contains 70% indigestible carbohydrates. This means that having it as part of a low-carb diet is not that bad (it’s good for your digestion as well).

Yacon syrup has a low GI but it still contains some digestible carbs (glucose and sucrose) and for that reason, I don’t recommend it if you follow the low-carb diet strictly. Instead, use stevia sweetener if you want to do the low-carb diet properly as it contains zero calories and no carbs. It also does not raise blood sugar levels so it’s not only great for weight loss but also for diabetics.


This breakfast is amazing as it’s mostly protein and fats with very little carbs. It’s a perfect breakfast for those don’t like to cook in the morning as it’s really quick and easy to make.

It’s vegetarian but you can easily make it vegan by skipping Greek yoghurt. Maybe it cannot compare to your usual cereals when it comes to taste (not that sweet) but well, it’s low-carb and low in sugar so it’s much better for you.

In the evening, I put all the ingredients in a jar for soaking overnight and in the morning I just add a spoon of Greek yoghurt, blueberries and cinnamon and the breakfast is ready! Putting it in a jar is convenient as you can just take it to work and eat it at your desk (if you want). This is great for people who are busy and constantly on the go.

low carb vegetarian breakfast in a jar


This low-carb breakfast is made with chia seeds and flaxseeds which both contain around 22% protein with flaxseeds containing more fat. Both types of seeds are a great source of various vitamins and minerals such as Vitamin B-6, iron, magnesium and calcium.

Raw shelled hemp seeds are added for more protein – they contain 30% protein and 50% fat.

I also add desiccated coconut which is really high in fat (62%) but also contains some protein (6.6%).

After having this high-protein breakfast I feel about 80% full and I don’t get hungry until after more than 4 hours. Amazing! Eating porridge or muesli doesn’t keep me full for that long.

I don’t use any protein powders in this breakfast but if you like you could – you could skip desiccated coconut and brazil nuts, for example, and add a couple of spoons of protein powder. I recommend going for non-dairy, vegan protein powder as I believe it’s healthier (I love this vegan protein powder from Bulk Powders, it tastes great and it’s naturally sweetened with stevia).

Here’s exactly how I make this low-carb, high protein breakfast:

High-protein, low-carb breakfast in a jar

Filling low-carb breakfast in a jar
Author: Petra Kravos



  • Place all the ingredients apart from blueberries, yoghurt and cinnamon in a jar and add enough plant-based milk to cover it all. I must admit I haven't measured how much milk I use but it's probably around 200ml if not more.
  • Leave it to soak overnight.
  • Just before eating it, add some blueberries on top with a spoon of Greek yoghurt. Sprinkle some cinnamon on top. If needed add some more milk.
  • Mix all the ingredients together and enjoy.


You don't need protein powder for this low carb breakfast but if you have it you can use it. I sometimes use vegan protein powder blend from Bulk Powders.
If you choose to use naturally sweetened protein powder, there is no need to add Yacon syrup or stevia extract to the mix.
You can try skipping some of the ingredients if you currently don't have them at home but I recommend you always have milled flaxseeds at home as they are really healthy (rich in omega-3s and various minerals and vitamins).

If you are looking for more breakfast ideas for your high-protein low-carb diet check out this recipe bundle containing 120 simple and easy low-carb recipes for breakfast, lunch and dinner. 

And if you like adding protein powders to your meals for that extra protein boost, check out Bulk Powders – they are always running some kind of offers. Try to check this page as well, to get a great deal.

Here I also wanted to share with you a few low-carb ‘cereal’ options that you can find on Amazon (handy when you are busy or don’t have all the ingredients at home):


Related content:

20 High-Protein Low-Carb Dinner Recipes
Low-carb Shiitake & Prawn Miso Soup
Low-carb Mediterranean Prawn Salad

* This post contains affiliate links (if you purchase something after you click on a link, I will get a small commission which will help me maintain this website).



  1. I’m severly allergic to brazil nuts so would omit these but wow, looks delicious! x

    1. Maybe you could replace nuts with sunflower or pumpkin seeds, if you are not allergic to those?

  2. I’m brazilian and I didn’ know about the possibilities with these nuts, I’m so excited to try these recipes . Looks delicious, thank You!

    1. I am not sure how many carbs and calories, it’s a low-carb breakfast since most of the ingredients are high in fat and protein and low in carbs.

  3. This looks like a great low-carb breakfast for on the go! I could mix up the night before and quickly ready to get out the door the next morning. I’ll have to give it a try!