20 Simple Low-Calorie High-Protein Breakfast Meals

Starting your day with a nutritious breakfast is a cornerstone of a healthy lifestyle. A breakfast rich in protein and low in calories can be particularly beneficial for weight management, sustained energy, and overall well-being. Research has consistently shown that a high-protein breakfast can help regulate appetite, boost metabolism, and reduce cravings throughout the day [1]. This article presents 20 simple and delicious breakfast ideas that are all under 300 calories and packed with protein to help you kickstart your day the right way.

The Power of a High-Protein Breakfast

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, making enzymes and hormones, and providing a source of energy. When consumed at breakfast, protein has several notable benefits:

• Increased Satiety: Protein is more satiating than carbohydrates or fats, meaning it helps you feel fuller for longer. This can lead to reduced calorie intake throughout the day [2].
• Reduced Cravings: A high-protein breakfast can help curb cravings and reduce the desire for unhealthy snacks later in the day [2].
• Boosted Metabolism: The body expends more energy to digest protein compared to other macronutrients, a phenomenon known as the thermic effect of food. This can lead to a slight increase in metabolic rate [2].
• Muscle Maintenance: Adequate protein intake is essential for preserving muscle mass, especially during weight loss [2].

For optimal benefits, it is recommended to consume at least 20 grams of protein at breakfast [1]. The following meal ideas are designed to help you meet this target while keeping your calorie intake in check.

20 High-Protein Breakfast Ideas

Here are 20 simple and delicious breakfast meals that are high in protein and low in calories:

1. Vegetable Frittata

Calories: 230 per serving | Protein: 15g

This savory frittata is a great way to start your day with a serving of vegetables. It’s light, fluffy, and packed with flavor.

Ingredients:

• 6 large eggs
• ¼ cup milk (any kind)
• 1 cup mixed vegetables (zucchini, bell peppers, cherry tomatoes)
• ½ cup fresh spinach
• ¼ cup diced onion
• 2 cloves garlic, minced
• ¼ cup shredded cheese (optional)
• 2 tablespoons olive oil
• ¼ teaspoon sea salt
• Black pepper to taste
• Fresh herbs (basil, parsley, or thyme)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs, milk, salt, and pepper.
3. Heat olive oil in an oven-safe skillet over medium heat.
4. Sauté onion and garlic for 2-3 minutes until fragrant.
5. Add mixed vegetables and cook for 5-7 minutes until softened.
6. Add spinach and cook until wilted, about 1 minute.
7. Pour egg mixture over vegetables, tilting pan to distribute evenly.
8. Cook on stovetop for 3-4 minutes until edges begin to set.
9. Sprinkle cheese on top if using.
10. Transfer to oven and bake for 12-15 minutes until center is set.
11. Let cool for 5 minutes, slice, and garnish with fresh herbs.

Storage: Refrigerate for up to 4 days or freeze individual slices for up to 2 months.

2. Chia Yogurt Power Bowl

Calories: 198-250 per serving | Protein: 16-20g

A creamy and satisfying bowl of Greek yogurt and chia seeds, which are high in fiber and omega-3 fatty acids. Top with your favorite fruits for extra flavor and nutrients.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tablespoon maple syrup or honey
• ½ teaspoon vanilla extract
• Pinch of salt
• Toppings: fresh berries, sliced banana, nuts, coconut flakes

Instructions:

1. In a jar or bowl, whisk together almond milk and protein powder until smooth.
2. Add chia seeds, maple syrup, vanilla extract, and salt.
3. Stir well to combine, making sure no clumps remain.
4. Cover and refrigerate for at least 4 hours or overnight.
5. Stir again before serving to break up any clumps.
6. Add more milk if too thick.
7. Top with fresh fruit, nuts, or other desired toppings.

Flavor Variations:

• Chocolate: Add 1 tablespoon cocoa powder
• Pumpkin Spice: Add 2 tablespoons pumpkin puree and ½ teaspoon pumpkin pie spice
• Peanut Butter: Add 1 tablespoon peanut butter

3. Pumpkin Pie Yogurt Parfait

Calories: 298 | Protein: 24g

Enjoy the flavors of fall with this delicious and protein-rich parfait. It tastes like a treat but is packed with 24 grams of protein to keep you full and satisfied.

Ingredients:

• 1 cup nonfat Greek yogurt
• 2 tablespoons pumpkin puree
• ½ teaspoon pumpkin pie spice
• ½ cup high-protein granola
• 1 tablespoon maple syrup
• 2 tablespoons chopped pecans

Instructions:

1. In a small bowl, mix together Greek yogurt, pumpkin puree, and pumpkin pie spice.
2. In a glass or bowl, layer half of the pumpkin yogurt.
3. Add a layer of granola.
4. Repeat the layers.
5. Top with chopped pecans and a drizzle of maple syrup.
6. Serve immediately.

4. Protein Pancakes

Calories: 205 per serving (3 pancakes) | Protein: 19g

Who says pancakes can’t be healthy? These protein pancakes are made with protein powder to give you a significant protein boost.

Ingredients:

• 1 cup milk (any kind)
• 1 medium very ripe banana
• 3 large eggs
• ½ cup whole milk Greek yogurt
• 1 tablespoon avocado oil, plus more for the pan
• 1 tablespoon maple syrup, plus more for serving
• 1 teaspoon vanilla extract
• 2 cups whole rolled oats
• 2 scoops protein powder (about ¼ cup)
• 1 tablespoon baking powder
• ½ teaspoon sea salt

Instructions:

1. In a blender, combine milk, banana, eggs, yogurt, avocado oil, maple syrup, vanilla, oats, protein powder, baking powder, and salt. Blend until smooth.
2. Pour the mixture into a large bowl and stir to ensure even consistency.
3. Heat a nonstick skillet over medium heat and brush lightly with oil.
4. Use a ⅓-cup measuring cup to pour batter into the pan.
5. Cook for 1½ to 2 minutes per side, or until golden brown.
6. Serve with maple syrup, peanut butter, or fresh fruit.

Tip: Add 1-2 tablespoons more milk if batter thickens between batches.

5. Golden Tofu Scramble

Calories: 228 per serving | Protein: 20g

A delicious and easy-to-make vegan scramble that’s a great plant-based alternative to traditional eggs.

Ingredients:

• 1 (14-16 oz) block firm tofu
• ¼ teaspoon ground turmeric
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon paprika
• ½ teaspoon chipotle chile flakes
• ½ teaspoon kala namak (Indian black salt)
• Freshly cracked black pepper
• 1 tablespoon tahini
• 2 tablespoons nutritional yeast
• ½ cup full-fat oat milk
• 1 tablespoon olive oil
• Sea salt to taste

Instructions:

1. Drain tofu and press for 15 minutes using paper towels and a heavy object.
2. In a bowl, whisk together turmeric, garlic powder, onion powder, paprika, chipotle, kala namak, black pepper, tahini, and nutritional yeast. Gradually add milk and whisk until smooth.
3. Crumble pressed tofu into medium-sized chunks with your hands.
4. Heat oil in a large nonstick frying pan over medium-high heat.
5. Add tofu and fry until lightly browned, 5-7 minutes, stirring occasionally.
6. Add the sauce and fold to coat each piece of tofu.
7. Continue cooking until desired texture is reached (30-60 seconds for wet, a few minutes for dry).
8. Finish with a few shakes of kala namak and adjust salt to taste.

6. Cinnamon Roll Protein Smoothie

Calories: 238 | Protein: 25g

This smoothie tastes like a decadent cinnamon roll but is packed with protein to fuel your morning. It’s a quick and easy breakfast for those on the go.

Ingredients:

• 1 frozen banana
• 1 scoop vanilla protein powder
• ¼ cup plain Greek yogurt
• ½ tsp cinnamon
• ½ cup almond milk, or more as needed

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth, adding more almond milk if needed to reach desired consistency.
3. Pour into a glass and enjoy immediately.

7. Microwave Egg and Vegetable Breakfast Sandwich

Calories: 262 | Protein: 17g

A quick and easy breakfast sandwich that you can make in the microwave. It’s a portable and satisfying meal for busy mornings.

Ingredients:

• 1 whole wheat English muffin
• 2 egg whites
• 1 slice low-fat cheese
• ¼ cup chopped vegetables (spinach, bell peppers, onions)
• Salt and pepper to taste

Instructions:

1. Spray a microwave-safe mug or small bowl with cooking spray.
2. Add egg whites, vegetables, salt, and pepper. Stir to combine.
3. Microwave on high for 60-90 seconds, or until eggs are set.
4. Toast the English muffin.
5. Place the cooked egg patty on one half of the muffin, top with cheese, and the other half of the muffin.
6. Serve immediately.

8. Chocolate Protein Overnight Oats

Calories: 191 | Protein: 18g

Prepare your breakfast the night before with these delicious chocolate protein overnight oats. They are a convenient and tasty way to start your day.

Ingredients:

• ½ cup rolled oats
• 1 scoop chocolate protein powder
• 1 tablespoon cocoa powder
• ¾ cup milk (dairy or plant-based)
• 1 tablespoon chia seeds
• 1 teaspoon maple syrup or honey
• Pinch of salt

Instructions:

1. In a jar or container, combine oats, protein powder, cocoa powder, and salt.
2. Add milk, chia seeds, and maple syrup.
3. Stir well to combine all ingredients.
4. Cover and refrigerate overnight (or at least 4 hours).
5. In the morning, stir and add more milk if needed to reach desired consistency.
6. Top with fresh fruit, nuts, or additional toppings as desired.

9. Easy Kale Feta Egg Toast

Calories: 287 | Protein: 18g

A savory and satisfying toast topped with kale, feta cheese, and a perfectly cooked egg. It’s a delicious and nutritious way to start your day.

Ingredients:

• 1 slice whole grain bread
• 1 large egg
• 1 cup kale, chopped
• 1 tablespoon crumbled feta cheese
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a small skillet over medium heat.
2. Add kale and cook until wilted, about 2-3 minutes.
3. Push kale to one side of the skillet and crack the egg into the other side. Cook to your desired doneness.
4. Toast the bread.
5. Top the toast with the cooked kale, egg, and feta cheese.
6. Season with salt and pepper and serve immediately.

10. Protein-Packed Hemp and Maple Pecan Oatmeal

Calories: 292 | Protein: 18g

This oatmeal is packed with protein from hemp seeds and healthy fats from pecans. It’s a warm and comforting breakfast that will keep you full for hours.

Ingredients:

• ½ cup rolled oats
• 1 cup milk (dairy or plant-based)
• 1 scoop vanilla protein powder
• 1 tablespoon hemp seeds
• 1 tablespoon chopped pecans
• 1 tablespoon maple syrup
• ½ teaspoon cinnamon

Instructions:

1. In a small saucepan, bring the milk to a simmer.
2. Stir in the oats and cook for 5-7 minutes, or until the oats are tender.
3. Remove from heat and stir in the protein powder, hemp seeds, pecans, maple syrup, and cinnamon.
4. Pour into a bowl and serve immediately.

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

Calories: 297 | Protein: 20g

These freezer-friendly breakfast burritos are perfect for meal prep. They are packed with flavor and protein to keep you satisfied until lunch.

Ingredients:

• 1 whole wheat tortilla
• 4-5 egg whites
• ¼ cup black beans, drained and rinsed
• ¼ cup diced sweet potato, cooked
• 2 tablespoons shredded low-fat cheese
• 2 tablespoons salsa

Instructions:

1. Scramble the egg whites in a nonstick skillet and set aside.
2. Warm the tortilla in the microwave or in a dry skillet.
3. Layer the egg whites, black beans, sweet potato, and cheese in the center of the tortilla.
4. Top with salsa, fold in the sides, and roll up tightly.
5. Serve immediately or wrap in foil and freeze for later.

12. Poached Egg White and Turkey Bacon Salad

Calories: 299 | Protein: 14g

A light and refreshing breakfast salad that is surprisingly filling. The combination of lean protein from egg whites and turkey bacon will keep you energized.

Ingredients:

• 2 large egg whites, poached
• 2 slices turkey bacon, cooked and crumbled
• 2 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, sliced
• 2 tablespoons light vinaigrette dressing

Instructions:

1. In a bowl, combine the mixed greens, cherry tomatoes, and cucumber.
2. Top with the poached egg whites and crumbled turkey bacon.
3. Drizzle with vinaigrette dressing and serve immediately.

13. Vegetable and Feta Baked Frittata

Calories: 205 | Protein: 24g

Another delicious frittata recipe, this time with the savory combination of vegetables and feta cheese. It’s a great way to use up any leftover veggies in your fridge.

Ingredients:

• 6 large eggs
• ¼ cup milk
• 1 cup chopped vegetables (broccoli, bell peppers, onions)
• ½ cup crumbled feta cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together the eggs, milk, salt, and pepper.
3. Heat the olive oil in an oven-safe skillet over medium heat.
4. Add the vegetables and cook until tender, about 5-7 minutes.
5. Pour the egg mixture over the vegetables and sprinkle with feta cheese.
6. Bake for 15-20 minutes, or until the eggs are set.
7. Let cool slightly before slicing and serving.

14. Golden Tofu Scramble

Calories: 228 | Protein: 20g

A flavorful and satisfying vegan scramble that is a great alternative to eggs. The turmeric gives it a beautiful golden color and provides anti-inflammatory benefits.

Ingredients:

• 1 (14-16 oz) block firm tofu
• ¼ teaspoon ground turmeric
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon paprika
• ½ teaspoon chipotle chile flakes
• ½ teaspoon kala namak (Indian black salt)
• Freshly cracked black pepper
• 1 tablespoon tahini
• 2 tablespoons nutritional yeast
• ½ cup full-fat oat milk
• 1 tablespoon olive oil
• Sea salt to taste

Instructions:

1. Drain tofu and press for 15 minutes using paper towels and a heavy object.
2. In a bowl, whisk together turmeric, garlic powder, onion powder, paprika, chipotle, kala namak, black pepper, tahini, and nutritional yeast. Gradually add milk and whisk until smooth.
3. Crumble pressed tofu into medium-sized chunks with your hands.
4. Heat oil in a large nonstick frying pan over medium-high heat.
5. Add tofu and fry until lightly browned, 5-7 minutes, stirring occasionally.
6. Add the sauce and fold to coat each piece of tofu.
7. Continue cooking until desired texture is reached (30-60 seconds for wet, a few minutes for dry).
8. Finish with a few shakes of kala namak and adjust salt to taste.

15. 2-Minute Egg Omelet in a Mug

Calories: 187 | Protein: 14g

For those mornings when you’re short on time, this 2-minute omelet in a mug is a lifesaver. It’s a quick, easy, and protein-packed breakfast.

Ingredients:

• 2 large eggs
• 2 tablespoons milk
• 2 tablespoons chopped vegetables (spinach, bell peppers, onions)
• 2 tablespoons shredded cheese
• Salt and pepper to taste

Instructions:

1. Spray a microwave-safe mug with cooking spray.
2. Add the eggs, milk, vegetables, cheese, salt, and pepper to the mug. Stir to combine.
3. Microwave on high for 60-90 seconds, or until the eggs are set.
4. Let cool for a minute before eating.

16. Herbed Baked Eggs

Calories: 227 | Protein: 13g

Simple, elegant, and delicious. These herbed baked eggs are a wonderful weekend breakfast, but easy enough to make on a weekday morning.

Ingredients:

• 2 large eggs
• 2 tablespoons heavy cream
• 1 tablespoon chopped fresh herbs (chives, parsley, thyme)
• 1 tablespoon grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Grease two small ramekins.
3. Pour 1 tablespoon of heavy cream into each ramekin.
4. Crack an egg into each ramekin.
5. Sprinkle with herbs, Parmesan cheese, salt, and pepper.
6. Bake for 10-12 minutes, or until the egg whites are set and the yolks are still runny.

17. High-Protein Blueberry & Peanut Butter Chia Pudding

Calories: ~250 | Protein: ~15g

This creamy and delicious chia pudding is a great make-ahead breakfast option. The combination of blueberries and peanut butter is a classic for a reason.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tablespoon peanut butter
• ½ cup blueberries (fresh or frozen)

Instructions:

1. In a jar or container, combine the chia seeds, almond milk, and protein powder. Stir well to combine.
2. Cover and refrigerate for at least 4 hours, or overnight.
3. In the morning, stir in the peanut butter and top with blueberries.

18. High-Protein Orange-Mango Smoothie

Calories: ~280 | Protein: ~20g

A refreshing and tropical smoothie that is packed with protein. It’s a great way to start your day with a taste of summer.

Ingredients:

• 1 cup fresh orange juice
• ½ cup frozen mango chunks
• ½ cup plain Greek yogurt
• 1 scoop vanilla protein powder

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy immediately.

19. Marry Me Quiche

Calories: ~250 | Protein: ~20g

This crustless quiche is inspired by the popular “Marry Me Chicken” dish. It’s a savory and satisfying breakfast that is sure to please.

Ingredients:

• 6 large eggs
• ¼ cup milk
• ½ cup chopped sun-dried tomatoes
• ¼ cup crumbled goat cheese
• 1 cup fresh spinach
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together the eggs, milk, salt, and pepper.
3. Stir in the sun-dried tomatoes, goat cheese, and spinach.
4. Pour the mixture into a greased 9-inch pie plate.
5. Bake for 20-25 minutes, or until the eggs are set.
6. Let cool slightly before slicing and serving.)

20. Peanut Butter Cookie Dough Overnight Oats

Calories: ~290 | Protein: ~18g

Indulge in a healthy breakfast that tastes like cookie dough! These overnight oats are packed with protein and fiber to keep you full and satisfied.

Ingredients:

• ½ cup rolled oats
• 1 scoop vanilla protein powder
• 1 tablespoon peanut butter
• 1 tablespoon mini chocolate chips
• ¾ cup milk (dairy or plant-based)
• 1 tablespoon maple syrup

Instructions:

1. In a jar or container, combine the oats, protein powder, peanut butter, chocolate chips, milk, and maple syrup.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir and enjoy.

Conclusion

Incorporating a high-protein, low-calorie breakfast into your daily routine can be a game-changer for your health and wellness goals. These 20 simple and delicious meal ideas demonstrate that you don’t have to sacrifice flavor or satisfaction to eat a healthy breakfast. Whether you prefer sweet or savory, there’s a recipe here for everyone. By starting your day with a protein-packed meal, you’ll be well on your way to a more energized and healthier you.

References

[1] Healthline. (2023, March 13). How Protein at Breakfast Can Help You Lose Weight. Retrieved from https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss

[2] SELF. (2018, January 3). 21 High-Protein Breakfasts Under 300 Calories. Retrieved from https://www.self.com/gallery/high-protein-breakfasts-under-300-calories