Healthy Fat and Protein Based Breakfasts


Dr. Mark Hyman and Dr. Axe provide some healthy carbs, fat and protein options for breakfast.  Enjoy


1. Avocado Frittata

Frittatas are good, but an avocado frittata is even better. Baked right into the dish and topped with cheese, benefit-rich avocados add a punch of heart-healthy fats and flavor — plus they look great! Not only does this veggie low-carb breakfast recipe work great for brunch, it’s just as tasty as a weeknight dinner.

2. Bacon and Zucchini Eggs in a Nest

Traditional “eggs in a nest” are buttered slices of bread with a runny egg cooked in the middle. This low-carb version uses zucchini “noodles” and raw bacon (opt for turkey or beef) to achieve a similarly crispy, delicious effect.

Bacon and Zucchini Eggs in a Nest
Photo: Bacon and Zucchini Eggs in a Nest / I Breathe I’m Hungry

3. Baked Denver Omelet

The whole “flipping without ruining it” problem makes omelets difficult problematic for many of us cooks. But a baked omelet means you get all the good stuff without the stress. This colorful version uses a mix of peppers, onions and cheddar cheese, though you could swap in other favorite vegetables. I suggest steering clear of ham and opting for turkey slices or any leftover meat you have on hand. Top this omelet with sliced avocados and hot sauce — yum.

The start of this faux-meal is vitamin C-rich cauliflower. Paired with crushed pecans, flax and chia seeds, it comes quite close to the texture of the breakfast classic. And once you add in nutmeg, vanilla and allspice, you might think you’re actually eating a cinnamon roll! This recipe makes a big batch of 6 servings, perfect for reheating throughout the week.

Store-bought granola can be one of those tricky “health” foods that end up being loaded with refined sugar and preservatives. That’s what makes this low-carb version so sweet. It’s made in the crockpot, so there’s very little hands-on time. I love the mixture of nuts and seeds sprinkled with shredded coconut. Sprinkle this in your yogurt or eat on its own.
No crust, no problem. This simple take on the classic tomato, basil and mozzarella combo uses fresh veggies, eggs and cheese to make a low-carb breakfast so good, you won’t miss those pesky carbs.

Just five ingredients make up your new favorite breakfast. Roast the squash, fluff the strands, crack an egg into it, and top with avocado and organic ketchup. That’s all there is to this low-carb recipe, but the flavor is out of this world.
Salty, herby and made with just a handful of fresh ingredients, this low-carb Mediterranean-inspired omelet has it all. You likely have all the ingredients on hand already — butter, eggs, cream, feta and pesto — so get thee to the kitchen. Quick tip: While store-bought pesto works well in this recipe, try it with homemade basil pesto at least once.
Cauliflower strikes again! Here the cruciferous superstar is “riced” into a dough and then baked into hash brown cups. Add the egg, baked until set and enjoy!
An overnight meal that requires zero cooking is a godsend on busy mornings. This flax meal porridge-like breakfast sets overnight so it’s ready to eat in the AM. Made with your favorite type of yogurt (try kefir for a probiotic boost), almond milk, protein powder and topped with berries, it’s filling, tasty and a welcome change from low-carb egg dishes.

11  Breakfast Salmon Egg Bake Recipe

Salmon Egg Bake

This breakfast salmon egg bake recipe is a favorite! It’s easy to make and full of flavor,protein, and omega 3 fats. It’s gluten free, grain free and sure to please all.

Breakfast Salmon Egg Bake Recipe

Total Time: 55 minutes
Serves: 4-6


  • 2 tbsp ghee
  • 1 medium onion, thinly sliced crosswise
  • 8 large eggs
  • 1 cup red, yellow and/or orange peppers, chopped
  • 1 cup kefir
  • 1 cup mushrooms
  • 1 tbs chopped fresh dill
  • Sea Salt and black pepper
  • 1 tsp nutmeg
  • 6 oz. smoked wild caught Alaskan salmon, skin removed and roughly broken into 1/2-inch pieces
  • 3/4 cup goat cheese, crumbled


  1. Preheat oven to 350 degrees F
  2. Melt the ghee in a 10-inch sauté pan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until soft and turning translucent, about 3 minutes. Add the mushrooms and cook until softened and slightly browned, another 3 to 4 minutes. Remove the pan from the heat.
  3. Spread mixture with ghee over bottom of greased pan
  4. Spread salmon pieces over onion mixture
  5. Beat the eggs in a medium bowl with the kefir, 1 tbsp of the dill, 1/4 tsp. salt, 1/4 tsp. pepper, and the nutmeg.
  6. Pour egg mixture over onion mixture
  7. Bake for 35-40 minutes
  8. Sprinkle goat cheese over top and serve



12  Turmeric Eggs Recipe


When you want a hearty breakfast, few foods are a better option than eggs. They’re easy to make and full of healthy benefits, from reducing heart disease and improve eye health.

But no matter how much you love them, eggs prepared the same way every day get pretty boring. Luckily, these Turmeric Eggs are ready to be added to your breakfast menu.

If you’ve never incorporated benefit-rich turmeric into your morning meals, prepare for a life-changing experience. This powerful herb is just what you need to kickstart your day. Turmeric is more effective than many prescription herbs, regulates cholesterol and even manages diabetes. If that’s not an incentive to chow down on these turmeric eggs, I don’t know what is.

Let’s get cooking!


Start by sautéing onions, green onions and garlic in ghee over medium-low heat for 10 minutes or so. Ghee adds fat-soluble vitamins and a super buttery flavor — it’s one of my favorite oils to cook with.


Once the veggies have softened, add in the cheese, eggs and herbs. Cook the whole mixture for 10 minutes, stirring continuously.


Don’t forget to add in that turmeric! Once the eggs have set, remove from the heat and serve.

These turmeric eggs are an easy recipe to double or even triple for a crowd. Serve with gluten-free toast and enjoy!

Turmeric Eggs Recipe

Total Time: 25 minutes
Serves: 1–2


  • 4 eggs
  • 2 ounces shredded raw cheese
  • 3 tablespoons ghee
  • 1/2 cup chopped red onions
  • 8 chopped green onions
  • 1 cup chopped yellow pepper
  • 6 cloves of minced garlic
  • 1 tablespoon thyme
  • 1 tablespoon oregano
  • 1 tablespoon basil
  • 2 tablespoons turmeric


  1. Sauté onions, green onions and garlic in pan with ghee over medium-low heat for 10 minutes.
  2. Add in eggs, cheese and herbs.
  3. Cook for 10 minutes, stirring continuously and add in turmeric.


13  Buttery Broccoli and Spinach with Fried Eggs

Time for a sneak peek from my new book, Eat Fat, Get Thin Cookbook! This dish is the perfect way to power up before a long day. It includes my favorite combination of greens, fat, and protein and makes for a comforting, hearty breakfast. I recommend cooking the eggs sunny-side up so that the yolks, when broken, act as a sauce for the vegetables.Click here to view PDF version.

For more delicious recipes like this, order the Eat Fat, Get Thin Cookbook today!

  • 8 ounces broccoli (11⁄4 cups), stems peeled and cut into 1⁄4-inch-thick rounds, florets cut into bite-size pieces
  • 11⁄2 tablespoons Ghee
  • 1⁄2 yellow onion, sliced thin
  • 2 garlic cloves, minced
  • 4 cups baby spinach
  • 1⁄2 teaspoon sea salt
  • 1⁄4 teaspoon freshly ground black pepper
  • 1 tablespoon unsalted, grass-fed butter
  • 4 large eggs
  • 2 avocados, pitted, peeled, and cut into slices



14  Cocoa-Almond Smoothie


Dessert for breakfast? Yes, please! This creamy cocoa smoothie from my10-Day Detox program has the perfect combo of fats + protein to energize your morning, and it tastes great. Click here to view PDF version. 

  • 2 or 3 large ice cubes
  • 1 1⁄4 cups unsweetened almond milk
  • 2 tablespoons unsalted almond butter
  • 1 tablespoon chia seeds
  • 2 teaspoons unsweetened cocoa powder
  • 1 tablespoon coconut oil

15  Blueberry-Walnut Pancakes

  • SERVES2-3

Sometimes I miss seeing a stack of pancakes on the brunch table, but now I don’t have to. These grain-free, sugar-free, dairy-free pancakes are the perfect guilt-free treat for breakfast and brunch. They’re easy to make, and the whole family will love them. Yum! Please click here for the PDF version. 

  • 3 large omega-3 eggs
  • 3/4 cup almond milk
  • 1/2 tablespoon freshly squeezed lemon juice
  • 1 teaspoon vanilla extract
  • ½ cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • pinch of sea salt
  • 1/4 cup roughly chopped walnuts
  • coconut oil, for greasing the skillet (about 1/4 cup)
  • 1/2 cup arrowroot powder
  • 1 teaspoon of cinnamon
  • 1 pint fresh blueberries
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