17 High-Protein Low-Calorie Breakfast Meals

Starting your day with a breakfast that is high in protein and low in calories can be a game-changer for your energy levels, focus, and overall health. A protein-packed breakfast helps to keep you feeling full and satisfied, reducing the likelihood of mid-morning cravings for unhealthy snacks. This article provides 17 delicious and easy-to-make breakfast recipes that are all under 300 calories and packed with protein to help you kickstart your day the right way.

1. Tomato Zucchini Frittata

This frittata is a beautiful and delicious way to get your protein and vegetables in the morning. It’s perfect for a weekend brunch or can be made ahead of time for a quick weekday breakfast.

• Calories: 230
• Protein: 15g

Ingredients:

• 6 large eggs
• 1/4 cup milk
• 1/4 cup grated Parmesan cheese
• 1/2 tsp dried oregano
• Salt and black pepper to taste
• 1 tbsp olive oil
• 1 small zucchini, thinly sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped fresh basil

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a medium bowl, whisk together the eggs, milk, Parmesan cheese, oregano, salt, and pepper.
3. In an oven-safe skillet, heat the olive oil over medium-high heat. Add the zucchini and cook until tender, about 5 minutes. Add the cherry tomatoes and cook for another 2 minutes.
4. Pour the egg mixture over the vegetables in the skillet. Sprinkle with fresh basil.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the eggs are set and the top is lightly golden.

2. Greek Yogurt Scrambled Eggs

Adding Greek yogurt to your scrambled eggs makes them incredibly creamy and boosts the protein content. This is a simple twist on a classic breakfast that you’ll love.

• Calories: 200
• Protein: 20g

Ingredients:

• 3 large eggs
• 2 tbsp plain Greek yogurt
• 1 tbsp chopped chives
• Salt and black pepper to taste
• 1 tsp butter or olive oil

Instructions:

1. In a bowl, whisk together the eggs, Greek yogurt, chives, salt, and pepper until well combined.
2. Heat the butter or olive oil in a non-stick skillet over medium-low heat.
3. Pour in the egg mixture and cook, stirring gently with a spatula, until the eggs are cooked to your desired doneness.

3. Pumpkin Pie Yogurt Parfait

This parfait tastes like a decadent dessert but is packed with protein and healthy ingredients. It’s a perfect autumn breakfast, but can be enjoyed year-round.

• Calories: 298
• Protein: 24g

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup pumpkin puree
• 1 tbsp maple syrup
• 1/2 tsp pumpkin pie spice
• 1/4 cup low-calorie granola
• 1 tbsp chopped pecans

Instructions:

1. In a bowl, mix together the Greek yogurt, pumpkin puree, maple syrup, and pumpkin pie spice.
2. In a glass or jar, layer the pumpkin yogurt mixture with granola and pecans.

4. Lemon Poppy Seed Protein Pancakes

These pancakes are light, fluffy, and have a refreshing lemon flavor. The protein powder gives them an extra boost to keep you full and energized.

• Calories: 205
• Protein: 19g

Ingredients:

• 1/2 cup oat flour
• 1 scoop vanilla protein powder
• 1 tsp poppy seeds
• 1/2 tsp baking powder
• Zest of 1 lemon
• 1/4 cup unsweetened almond milk
• 1 egg
• 1 tbsp lemon juice

Instructions:

1. In a bowl, mix together the oat flour, protein powder, poppy seeds, and baking powder.
2. In a separate bowl, whisk together the lemon zest, almond milk, egg, and lemon juice.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Heat a non-stick skillet over medium heat. Pour about 1/4 cup of batter for each pancake. Cook for 2-3 minutes per side, or until golden brown.

5. Simple Vegan Omelet

This vegan omelet is made with chickpea flour and is surprisingly similar in texture to a traditional omelet. It’s a great high-protein, plant-based breakfast option.

• Calories: 232
• Protein: 22g

Ingredients:

• 1/2 cup chickpea flour
• 1/2 cup water
• 1 tbsp nutritional yeast
• 1/4 tsp turmeric
• Salt and black pepper to taste
• 1 tsp olive oil
• 1/4 cup chopped vegetables of your choice (e.g., bell peppers, onions, spinach)

Instructions:

1. In a bowl, whisk together the chickpea flour, water, nutritional yeast, turmeric, salt, and pepper until smooth.
2. Heat the olive oil in a non-stick skillet over medium heat. Add the chopped vegetables and cook until tender.
3. Pour the chickpea flour batter over the vegetables. Cook for 3-4 minutes, or until the edges start to set. Flip and cook for another 2-3 minutes.

6. Cinnamon Roll Protein Smoothie

This smoothie tastes like a cinnamon roll in a glass! It’s a quick and easy breakfast that is packed with protein.

• Calories: 238
• Protein: 25g

Ingredients:

• 1 scoop vanilla protein powder
• 1/2 cup unsweetened almond milk
• 1/2 frozen banana
• 1/4 cup plain Greek yogurt
• 1/2 tsp cinnamon
• A few drops of vanilla extract

Instructions:

1. Combine all ingredients in a blender and blend until smooth.

7. Microwave Egg and Vegetable Breakfast Sandwich

This is a super quick and easy breakfast sandwich that you can make in the microwave. It’s perfect for busy mornings.

• Calories: 262
• Protein: 17g

Ingredients:

• 1 egg
• 1 tbsp milk
• 2 tbsp chopped vegetables (e.g., bell peppers, spinach)
• 1 slice of low-calorie cheese
• 1 whole-wheat English muffin, toasted

Instructions:

1. In a microwave-safe mug, whisk together the egg, milk, and vegetables.
2. Microwave on high for 60-90 seconds, or until the egg is cooked through.
3. Place the cooked egg and a slice of cheese on the toasted English muffin.

8. Chocolate Protein Overnight Oats

Prepare this delicious and chocolatey breakfast the night before for a grab-and-go meal in the morning.

• Calories: 191
• Protein: 18g

Ingredients:

• 1/2 cup rolled oats
• 1 scoop chocolate protein powder
• 1 tbsp cocoa powder
• 1/2 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt

Instructions:

1. In a jar or container, mix together all the ingredients.
2. Cover and refrigerate overnight.

9. Easy Kale Feta Egg Toast

This savory toast is a delicious and satisfying breakfast that is packed with nutrients.

• Calories: 287
• Protein: 18g

Ingredients:

• 1 slice of whole-wheat bread, toasted
• 1/2 cup chopped kale, sautéed
• 1 egg, fried or poached
• 1 tbsp crumbled feta cheese

Instructions:

1. Top the toasted bread with the sautéed kale, cooked egg, and crumbled feta cheese.

10. Sweet Potato, Black Bean, and Egg White Breakfast Burritos

These breakfast burritos are a great meal-prep option. Make a batch on the weekend and have a healthy breakfast ready for the week.

• Calories: 297
• Protein: 20g

Ingredients:

• 1/2 cup cooked and mashed sweet potato
• 1/4 cup black beans, rinsed
• 1/2 cup egg whites, scrambled
• 1 whole-wheat tortilla
• 2 tbsp salsa

Instructions:

1. Warm the tortilla. Fill with the sweet potato, black beans, and scrambled egg whites. Top with salsa.

11. Golden Tofu Scramble

This tofu scramble is a delicious and savory vegan breakfast that is packed with protein.

• Calories: 228
• Protein: 20g

Ingredients:

• 1/2 block of firm tofu, crumbled
• 1 tsp olive oil
• 1/4 tsp turmeric
• 1/4 tsp cumin
• Salt and black pepper to taste
• 1/4 cup chopped vegetables of your choice

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the vegetables and cook until tender.
2. Add the crumbled tofu, turmeric, cumin, salt, and pepper. Cook, stirring occasionally, for 5-7 minutes.

12. 2-Minute Egg Omelet in a Mug

This is another incredibly fast and easy breakfast option for busy mornings.

• Calories: 187
• Protein: 14g

Ingredients:

• 2 eggs
• 2 tbsp milk
• 2 tbsp chopped vegetables
• 2 tbsp shredded cheese

Instructions:

1. In a microwave-safe mug, whisk together the eggs, milk, and vegetables.
2. Microwave on high for 1 minute. Stir, then microwave for another 30-60 seconds, or until the eggs are set.
3. Top with shredded cheese.

13. Herbed Baked Eggs

Baked eggs are a simple and elegant breakfast. The herbs add a fresh and delicious flavor.

• Calories: 227
• Protein: 13g

Ingredients:

• 2 eggs
• 2 tbsp milk or cream
• 1 tbsp chopped fresh herbs (e.g., parsley, chives, dill)
• Salt and black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease two ramekins. Crack an egg into each ramekin.
3. Top each egg with 1 tbsp of milk or cream, and sprinkle with herbs, salt, and pepper.
4. Bake for 10-15 minutes, or until the egg whites are set and the yolks are still runny.

14. High-Protein Strawberry & Peanut Butter Overnight Oats

This is a classic flavor combination that makes for a delicious and satisfying breakfast.

• Calories: 250
• Protein: 17g

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1/2 cup sliced strawberries

Instructions:

1. In a jar or container, mix together the oats, almond milk, and Greek yogurt.
2. In the morning, top with peanut butter and strawberries.

15. Savory Cottage Cheese Breakfast Bowl

Cottage cheese is an excellent source of protein. This savory bowl is a refreshing change from sweet breakfasts.

• Calories: 220
• Protein: 25g

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup chopped cucumber
• 1/4 cup chopped cherry tomatoes
• 1 tbsp chopped red onion
• 1 tbsp chopped fresh dill
• Salt and black pepper to taste

Instructions:

1. In a bowl, combine all the ingredients and stir to combine.

16. Turkey Sausage Patties

These homemade turkey sausage patties are lean, flavorful, and packed with protein. Make a batch ahead of time for a quick breakfast.

• Calories: 150 (for 2 patties)
• Protein: 20g

Ingredients:

• 1 lb ground turkey
• 1 tsp dried sage
• 1/2 tsp dried thyme
• 1/2 tsp black pepper
• 1/4 tsp salt
• 1/4 tsp red pepper flakes (optional)

Instructions:

1. In a bowl, combine the ground turkey with all the spices.
2. Form the mixture into small patties.
3. Cook the patties in a non-stick skillet over medium-high heat for 4-5 minutes per side, or until cooked through.

17. Protein Berry Smoothie Bowl

A smoothie bowl is a great way to have a thick, satisfying smoothie that you can eat with a spoon. The toppings add a nice crunch and extra nutrients.

• Calories: 280
• Protein: 20g

Ingredients:

• 1 scoop vanilla or berry protein powder
• 1/2 cup frozen mixed berries
• 1/2 frozen banana
• 1/4 cup unsweetened almond milk
• Toppings: 1 tbsp granola, 1 tbsp chia seeds, fresh berries

Instructions:

1. Combine the protein powder, frozen berries, banana, and almond milk in a blender. Blend until thick and smooth.
2. Pour the smoothie into a bowl and top with granola, chia seeds, and fresh berries.

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Disclaimer: Calorie and protein counts are approximate and may vary based on specific ingredients and portion sizes used.