High-protein, low-carb breakfast in a jar

Recently updated on March 25th, 2024 at 05:12 pm

low carb high protein vegetarian breakfast on the go

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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. This is especially true if you track your carbohydrate intake by using a net carbohydrates calculator. Regularly monitoring the number of carbohydrates you consume will make it easy for you to determine your progress and assess if any changes should be made from your efforts.

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).

Aside from worrying about how my diet will make me prone to age-related health diseases, I’m also concerned about how excessive weight can affect my mental health in the future. Seeing yourself overweight in front of the mirror is not a very good sight to see, and I believe that this will eventually become the reason for my stress and anxiety. It’ll be challenging for me to socialize with other people if I am not confident with what I see whenever I am in front of the mirror.

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.

A high-protein, low-carb breakfast in a jar is not only packed with essential vitamins and minerals that can keep my body strong. This breakfast is also very easy to make and perfect for people who always have their hands full in the morning. A high-protein, low-carb breakfast in a jar will only require very few ingredients, which you can personalize based on your available ingredients, can easily be stored the night before, then can be consumed immediately in the morning.

To sweeten this protein breakfast I’ve used Yacon syrup, a natural sweetener that 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). Over time, this ingredient can help lower your blood pressure and regulate your bowel movement.

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 who 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, yogurt, 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. You can add more or lesser amounts of milk from what I used, depending on how soaked you want your seeds to be in the morning. The more milk you use, the softer your seeds will become in the morning.
  • 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 a 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). As for the fruits, you can experiment based on what’s available in your kitchen or area. If you’re planning to make meals in a jar, don’t be afraid to mix and match different fruits to know which one is your favorite.

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.

Related content:

20 High-Protein Low-Carb Dinner Recipes

What You’ll Love About Keto Treats

I love keto treats for a quick sweet rush in breakfast and snacks. Keto treats are low in carbs and high in fat with moderate protein. When it comes to sweets, some people can’t resist ending the day without taking some treats. However, if you don’t like to ruin your keto lifestyle, you should try keto treats.

Here are the things you’ll love about keto treats:

  • You’ll love the keto-friendly nutrients of keto treats, such as a keto pop tart, which has 9 grams of protein, 4 grams of net carbohydrates, less than 1 gram of sugar, 170 calories, 13 grams of fat, and 8 grams of fiber.
  • Enjoy a sweet, soft, and delicious snack without guilt, allowing you to reminisce about your childhood without using sugar.
  • There is a wide array of keto treats you can choose from, such as delectable cinnamon and strawberry flavor.

Important Things to Know About High-Protein and Low-Carbohydrate Diets

You have just learned about the best breakfast recipes and snack treats you can try in a high-protein and low-carbohydrate diet. However, it’s also crucial to know some facts about this type of diet and how it can help you, health-wise.

Here are the benefits of low-carb and high-protein diets:

  • Help you lose weight: A low-carbohydrate diet increases your insulin sensitivity to blood glucose levels. It means that your insulin functions well and senses high and lows in blood sugar levels, wherein a rise would use it as energy. Insulin sensitivity promotes increased metabolism, which helps in weight loss.
  • Improve endurance performance: While a short burst of activities or high-intensity exercises would require adequate carbohydrates as a quick energy source, performing low-intensity exercises and endurance training would benefit you more with low-carb and high-protein diets.


A high-protein, low-carb diet doesn’t mean you have to cut down on sugar or skip breakfast for an early morning fasting. Prepare a high-protein and low-carb breakfast in a jar like what was shared above. Implementing this breakfast preparation technique can be fun and healthy, helping you lose weight and improve your exercise performance.

* 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 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.

  2. 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!

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