19 High-Protein Breakfast Bowl Recipes (500 Calories or Less)

Start your day with a powerful protein punch! These 19 high-protein breakfast bowl recipes are all under 500 calories, making them a perfect choice for a healthy and satisfying morning meal. They are designed to keep you full and energized until your next meal, helping you to avoid unhealthy snacking.

1. Classic Scrambled Egg and Sausage Bowl

A timeless breakfast combination, this bowl is both hearty and delicious. The eggs and sausage provide a significant amount of protein to kickstart your day.

Calories: 480
Protein: 35g

Ingredients:

• 3 large eggs, scrambled
• 2 turkey sausage links, cooked and sliced
• 1/4 cup shredded cheddar cheese
• 1/2 cup diced bell peppers and onions, sautéed

Instructions:

1. In a bowl, combine the scrambled eggs, sausage, and sautéed vegetables.
2. Top with shredded cheddar cheese and serve warm.

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2. Greek Yogurt and Berry Bowl

A refreshing and light breakfast bowl that is packed with protein and antioxidants. The Greek yogurt provides a creamy base, while the berries add a touch of sweetness.

Calories: 450
Protein: 40g

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup granola
• 1 tbsp chia seeds
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. In a bowl, combine the Greek yogurt, berries, and granola.
2. Sprinkle with chia seeds and drizzle with honey or maple syrup if desired.

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3. Southwest Sweet Potato and Black Bean Bowl

A savory and flavorful breakfast bowl with a Southwest-inspired twist. The sweet potatoes and black beans provide a great source of complex carbohydrates and fiber.

Calories: 490
Protein: 25g

Ingredients:

• 1/2 cup cooked sweet potato, diced
• 1/2 cup black beans, rinsed
• 2 large eggs, fried or poached
• 1/4 avocado, sliced
• 2 tbsp salsa

Instructions:

1. In a bowl, combine the sweet potato and black beans.
2. Top with the eggs, avocado, and salsa.

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4. Cottage Cheese and Fruit Bowl

A simple yet satisfying breakfast bowl that is high in protein and low in carbs. The cottage cheese provides a creamy texture and a significant protein boost.

Calories: 420
Protein: 30g

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup mixed fruit (peaches, pineapple, or melon)
• 1/4 cup slivered almonds

Instructions:

1. In a bowl, combine the cottage cheese and mixed fruit.
2. Top with slivered almonds before serving.

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5. Oatmeal Power Bowl

A warm and comforting breakfast bowl that is packed with protein and fiber. The oats provide a slow-releasing source of energy to keep you going all morning.

Calories: 480
Protein: 30g

Ingredients:

• 1/2 cup rolled oats, cooked
• 1 scoop vanilla protein powder
• 1/2 banana, sliced
• 1 tbsp peanut butter
• 1 tbsp chopped walnuts

Instructions:

1. Stir the protein powder into the cooked oatmeal.
2. Top with banana slices, peanut butter, and walnuts.

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6. Savory Quinoa and Egg Bowl

A nutritious and flavorful breakfast bowl that is perfect for a savory start to your day. The quinoa provides a complete protein source, making this a great vegetarian option.

Calories: 470
Protein: 28g

Ingredients:

• 1 cup cooked quinoa
• 2 large eggs, scrambled or fried
• 1/2 cup sautéed spinach and mushrooms
• 2 tbsp crumbled feta cheese

Instructions:

1. In a bowl, combine the quinoa and sautéed vegetables.
2. Top with the eggs and feta cheese.

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7. Chocolate Peanut Butter Smoothie Bowl

A decadent and delicious smoothie bowl that tastes like a dessert but is packed with protein. This is a great option for those with a sweet tooth.

Calories: 490
Protein: 35g

Ingredients:

• 1 scoop chocolate protein powder
• 1/2 frozen banana
• 1 tbsp peanut butter
• 1/2 cup almond milk
• Toppings: 1 tbsp chocolate chips, 1 tbsp chopped peanuts

Instructions:

1. Blend the protein powder, frozen banana, peanut butter, and almond milk until smooth.
2. Pour into a bowl and top with chocolate chips and peanuts.

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8. Smoked Salmon and Cream Cheese Bowl

A sophisticated and savory breakfast bowl that is perfect for a special occasion or a weekend brunch. The smoked salmon provides a great source of omega-3 fatty acids.

Calories: 460
Protein: 30g

Ingredients:

• 3 oz smoked salmon
• 2 tbsp cream cheese
• 1/2 mini bagel, toasted and cubed
• 1/4 cup diced cucumber and red onion
• 1 tbsp capers

Instructions:

1. In a bowl, combine the bagel cubes, cucumber, and red onion.
2. Top with smoked salmon, dollops of cream cheese, and capers.

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9. Tofu Scramble Breakfast Bowl

A delicious and satisfying vegan breakfast bowl that is packed with plant-based protein. The tofu scramble is a great alternative to eggs.

Calories: 450
Protein: 30g

Ingredients:

• 5 oz firm tofu, crumbled and scrambled with turmeric and black salt
• 1/2 cup black beans, rinsed
• 1/2 cup diced bell peppers and onions, sautéed
• 1/4 avocado, sliced

Instructions:

1. In a bowl, combine the tofu scramble, black beans, and sautéed vegetables.
2. Top with sliced avocado.

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10. Apple Cinnamon Oatmeal Bowl

A warm and comforting breakfast bowl with the classic flavors of apple and cinnamon. This bowl is perfect for a chilly morning.

Calories: 470
Protein: 25g

Ingredients:

• 1/2 cup rolled oats, cooked
• 1 scoop vanilla protein powder
• 1/2 apple, diced
• 1 tbsp chopped pecans
• 1/2 tsp cinnamon

Instructions:

1. Stir the protein powder and cinnamon into the cooked oatmeal.
2. Top with diced apple and pecans.

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11. Mediterranean Breakfast Bowl

A savory and flavorful breakfast bowl with a Mediterranean twist. The combination of feta cheese, olives, and sun-dried tomatoes is simply delicious.

Calories: 480
Protein: 28g

Ingredients:

• 2 large eggs, scrambled
• 1/4 cup crumbled feta cheese
• 2 tbsp chopped sun-dried tomatoes
• 2 tbsp Kalamata olives, sliced
• 1/2 cup sautéed spinach

Instructions:

1. In a bowl, combine the scrambled eggs and sautéed spinach.
2. Top with feta cheese, sun-dried tomatoes, and olives.

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12. Berry and Almond Butter Smoothie Bowl

A refreshing and delicious smoothie bowl that is packed with protein and healthy fats. The almond butter adds a creamy texture and a nutty flavor.

Calories: 490
Protein: 30g

Ingredients:

• 1 scoop vanilla protein powder
• 1/2 cup mixed berries, frozen
• 1 tbsp almond butter
• 1/2 cup almond milk
• Toppings: 1 tbsp sliced almonds, 1 tbsp shredded coconut

Instructions:

1. Blend the protein powder, frozen berries, almond butter, and almond milk until smooth.
2. Pour into a bowl and top with sliced almonds and shredded coconut.

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13. Bacon, Egg, and Cheese Grits Bowl

A Southern-inspired breakfast bowl that is both comforting and satisfying. The grits provide a creamy base, while the bacon, egg, and cheese add a savory flavor.

Calories: 490
Protein: 30g

Ingredients:

• 1/2 cup cooked grits
• 2 slices turkey bacon, cooked and crumbled
• 1 large egg, fried
• 1/4 cup shredded cheddar cheese

Instructions:

1. In a bowl, top the grits with the crumbled bacon, fried egg, and shredded cheese.

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14. Peanut Butter and Banana Oatmeal Bowl

A classic and delicious oatmeal bowl that is packed with protein and fiber. The combination of peanut butter and banana is a match made in heaven.

Calories: 480
Protein: 28g

Ingredients:

• 1/2 cup rolled oats, cooked
• 1 scoop vanilla or peanut butter protein powder
• 1/2 banana, sliced
• 1 tbsp peanut butter
• 1 tbsp chopped peanuts

Instructions:

1. Stir the protein powder into the cooked oatmeal.
2. Top with banana slices, peanut butter, and chopped peanuts.

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15. Savory Cottage Cheese Bowl

A savory twist on the classic cottage cheese bowl. The combination of tomatoes, cucumbers, and herbs is both refreshing and flavorful.

Calories: 430
Protein: 35g

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup diced tomatoes and cucumbers
• 2 tbsp chopped fresh herbs (dill, parsley, or chives)
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cottage cheese, diced vegetables, and fresh herbs.
2. Season with salt and pepper to taste.

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16. Chicken and Waffle Bowl

A healthier take on the classic chicken and waffles. This bowl is both sweet and savory, and is sure to satisfy your cravings.

Calories: 490
Protein: 35g

Ingredients:

• 1 high-protein waffle, toasted and cubed
• 3 oz grilled chicken breast, diced
• 2 tbsp maple syrup

Instructions:

1. In a bowl, combine the waffle cubes and diced chicken.
2. Drizzle with maple syrup before serving.

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17. Pumpkin Spice Oatmeal Bowl

A warm and comforting breakfast bowl with the flavors of fall. The pumpkin puree adds a creamy texture and a boost of vitamins.

Calories: 470
Protein: 28g

Ingredients:

• 1/2 cup rolled oats, cooked
• 1 scoop vanilla protein powder
• 1/4 cup pumpkin puree
• 1 tbsp chopped pecans
• 1/2 tsp pumpkin pie spice

Instructions:

1. Stir the protein powder, pumpkin puree, and pumpkin pie spice into the cooked oatmeal.
2. Top with chopped pecans.

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18. Egg and Avocado Bowl

A simple yet satisfying breakfast bowl that is packed with protein and healthy fats. The avocado adds a creamy texture and a boost of nutrients.

Calories: 450
Protein: 25g

Ingredients:

• 2 large eggs, hard-boiled and sliced
• 1/2 avocado, sliced
• 1 cup spinach
• 2 tbsp crumbled goat cheese

Instructions:

1. In a bowl, combine the spinach, hard-boiled eggs, and avocado.
2. Top with crumbled goat cheese.

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19. Mocha Smoothie Bowl

A delicious and energizing smoothie bowl that is perfect for coffee lovers. The combination of coffee and chocolate is a great way to start your day.

Calories: 480
Protein: 35g

Ingredients:

• 1 scoop chocolate protein powder
• 1/2 frozen banana
• 1 shot of espresso, chilled
• 1/2 cup almond milk
• Toppings: 1 tbsp chocolate shavings, 1 tbsp sliced almonds

Instructions:

1. Blend the protein powder, frozen banana, espresso, and almond milk until smooth.
2. Pour into a bowl and top with chocolate shavings and sliced almonds.

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Conclusion

These 19 high-protein breakfast bowl recipes offer a variety of delicious and nutritious options to start your day off right. With both sweet and savory choices, there is something for everyone. Each recipe is designed to be quick and easy to prepare, making it simple to enjoy a healthy and satisfying breakfast even on busy mornings. By incorporating these high-protein breakfast bowls into your routine, you can stay full and energized, and take a positive step towards your health and wellness goals.

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