15 High Protein Low Calorie Breakfast Recipes

15 High Protein Low Calorie Breakfast Recipes That Actually Keep You Full

Let me tell you about the morning I discovered the secret to beating the 10 AM hunger crash.

I used to be that person who’d grab a muffin and coffee on the way to work, only to find myself ravenous by mid-morning. Sound familiar? After years of experimenting in my kitchen (and way too many hangry moments), I finally cracked the code: high protein low calorie breakfast recipes that actually satisfy.

These aren’t your typical “eat egg whites and suffer” breakfasts. I’m talking about real, delicious meals that happen to be nutritional powerhouses. Each recipe clocks in under 300 calories while delivering serious protein to keep you energized until lunch.

Why These High Protein Breakfast Recipes Will Change Your Morning Game

I’ve tested every single one of these recipes in my own kitchen. Some I’ve made hundreds of times (hello, overnight oats!), others took a few tries to perfect. But here’s what they all have in common:

• Ready in 15 minutes or less (because who has time for complicated mornings?)
• Made with real ingredients you can actually pronounce
• Customizable for different dietary needs
• Meal prep friendly for busy weeks
• Actually taste amazing (life’s too short for boring breakfasts)

1. Greek Yogurt Protein Parfait (180 calories, 20g protein)

This became my go-to after I realized regular yogurt just wasn’t cutting it. Greek yogurt has double the protein, and when you layer it right? Pure breakfast magic.

What you need:

• 3/4 cup plain Greek yogurt
• 1 tbsp chopped almonds
• 1/2 cup fresh berries
• 1 tsp honey
• Dash of cinnamon

How to make it: Layer half the yogurt in a glass, add berries, sprinkle almonds, add remaining yogurt, drizzle honey, and dust with cinnamon. Takes literally 3 minutes.

Pro tip: I prep these Sunday night in mason jars. Game changer for hectic mornings.

2. Veggie-Packed Egg White Scramble (160 calories, 18g protein)

I’ll be honest—I was skeptical about egg whites at first. But this protein rich breakfast Indian-inspired version with turmeric and peppers converted me completely.

Ingredients:

• 4 egg whites
• 1/4 cup diced bell peppers
• 2 tbsp diced onions
• 1 cup spinach
• 1/4 tsp turmeric
• Salt and pepper to taste

Instructions: Sauté veggies first (they need more time than the eggs), add egg whites, scramble gently, and season. The turmeric gives it this gorgeous golden color and subtle earthy flavor.

3. Protein-Packed Overnight Oats (220 calories, 15g protein)

My most requested recipe! I’ve made probably 50 variations of this, but this vanilla-berry combo is undefeated.

Base recipe:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tbsp chia seeds
• 1/2 cup mixed berries

Mix everything except berries in a jar, refrigerate overnight, top with berries in the morning. The chia seeds get all pudding-like—trust me on this one.

4. Cottage Cheese Bowl with Everything Seasoning (140 calories, 16g protein)

This high-protein breakfast to lose belly fat became my obsession after trying it at a café. Now I make it at home for a fraction of the cost.

Simple ingredients:

• 1/2 cup cottage cheese
• 1 tbsp everything bagel seasoning
• 1/2 sliced cucumber
• 2 cherry tomatoes, halved

It’s basically a deconstructed bagel with cream cheese, but way more protein and fewer calories. Genius, right?

5. Quick High-Protein Breakfast Smoothie (195 calories, 22g protein)

When I’m running late (which is often), this quick high-protein breakfast saves the day. Blend and go!

Blend together:

• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/2 frozen banana
• 1 cup spinach (you won’t taste it, promise)
• 1 tbsp almond butter
• Ice cubes

The spinach turns it green, but the banana and almond butter make it taste like a milkshake. My kids request this one.

6. Protein Pancakes (Two-Ingredient Wonder) (150 calories, 18g protein)

I was skeptical when my sister told me about these. Two ingredients? For pancakes? But they’re surprisingly fluffy and satisfying.

All you need:

• 2 eggs
• 1/2 cup cottage cheese

Blend until smooth, cook like regular pancakes in a non-stick pan. Top with berries or a drizzle of sugar-free syrup.

7. Smoked Salmon and Cream Cheese Wrap (240 calories, 19g protein)

This high-protein breakfast on the go makes me feel fancy, even on rushed mornings.

Ingredients:

• 1 low-carb tortilla
• 2 tbsp light cream cheese
• 2 oz smoked salmon
• 1/4 sliced avocado
• Fresh dill

Spread cream cheese on tortilla, add salmon and avocado, sprinkle dill, roll up. Elegant and portable.

8. Chia Seed Pudding (185 calories, 12g protein)

My gateway into meal prep breakfasts. Make a big batch Sunday night, and you’re set for the week.

Base recipe:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp maple syrup
• 1/2 tsp vanilla extract

Whisk everything together, refrigerate 4 hours or overnight until thick. Top with nuts or berries.

9. High-Protein Breakfast Muffins (165 calories, 14g protein)

I adapted my regular muffin recipe to pack more protein. These freeze beautifully for busy mornings.

Dry ingredients:

• 1 cup almond flour
• 1/4 cup protein powder
• 1 tsp baking powder
• 1/2 tsp salt

Wet ingredients:

• 2 eggs
• 1/4 cup unsweetened applesauce
• 1/3 cup Greek yogurt
• 1/4 cup almond milk

Mix wet and dry separately, combine, fold in blueberries if desired. Bake at 350°F for 18-20 minutes.

10. Tofu Scramble (High-Protein Breakfast for Weight Loss) (170 calories, 15g protein)

Don’t skip this if you’re not vegan! I was surprised how much I loved this high-protein low calorie breakfast for weight loss.

Ingredients:

• 1/2 cup firm tofu, crumbled
• 1/4 tsp turmeric
• 1 tbsp nutritional yeast
• 2 cups spinach
• 1/4 cup diced tomatoes

Sauté tofu with turmeric until golden, add spinach and tomatoes, sprinkle nutritional yeast. The yeast gives it a cheesy flavor without the calories.

11. Protein-Rich Breakfast Quinoa Bowl (210 calories, 13g protein)

I cook quinoa in bulk and use it all week. This breakfast under 200 calories (if you skip the nuts) is hearty and filling.

Components:

• 1/2 cup cooked quinoa
• 1/4 cup Greek yogurt
• 1/4 cup berries
• 1 tbsp chopped walnuts
• 1 tsp honey

Warm the quinoa, top with cold yogurt, berries, nuts, and honey. Hot and cold together—unexpectedly perfect.

12. High-Protein Breakfast Burrito Bowl (235 calories, 20g protein)

This low-calorie breakfast high protein option satisfies my Mexican food cravings without the guilt.

Bowl components:

• 3 scrambled egg whites
• 1/4 cup black beans
• 2 tbsp salsa
• 1/4 sliced avocado
• 2 tbsp Greek yogurt (instead of sour cream)

Layer everything in a bowl, top with hot sauce if you’re brave. It’s like breakfast and lunch had a delicious baby.

13. Protein Coffee Smoothie (125 calories, 16g protein)

For coffee addicts who want their caffeine and protein in one go. This became my pre-workout fuel.

Blend together:

• 1 cup cold brew coffee
• 1/2 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• 1/2 frozen banana
• Ice cubes

It’s like a frappuccino, but better for you. The banana adds natural sweetness and creaminess.

14. Savory Breakfast Muffin Cups (155 calories, 12g protein)

These low calorie breakfast meal prep heroes save me every single week. Make a dozen, freeze half.

Ingredients:

• 8 eggs
• 1/4 cup milk
• 1/2 cup diced ham
• 1/2 cup shredded cheese
• 1 cup chopped vegetables

Whisk eggs and milk, divide ham, cheese, and veggies among muffin cups, pour egg mixture over. Bake at 350°F for 20 minutes.

15. Greek Yogurt Protein Pancakes (180 calories, 17g protein)

My weekend breakfast that doesn’t derail my healthy eating goals. These are fluffy, filling, and surprisingly decadent.

Ingredients:

• 1/2 cup Greek yogurt
• 2 eggs
• 1/4 cup oats
• 1/2 tsp baking powder
• 1/4 tsp cinnamon

Blend everything until smooth, cook like regular pancakes. Top with berries or a tiny drizzle of maple syrup.

Make-Ahead Tips That Actually Work

I’ve learned the hard way that breakfast prep is everything. Here’s what works:

Sunday prep session: Make overnight oats, chia pudding, and egg muffin cups. These keep perfectly for 4-5 days.

Freezer strategies: Protein pancakes and muffins freeze beautifully. Wrap individually and grab one on your way out.

Emergency backup: Keep protein powder and Greek yogurt on hand. Even if you’re out of everything else, you can whip up a quick smoothie.

The Real Talk on High-Protein Breakfasts

Look, I’m not going to lie and say these completely replaced my weekend pancake cravings. But they transformed my weekday mornings from hangry disasters to actually enjoyable starts to the day.

The key is finding 3-4 recipes you genuinely like and rotating them. I probably make the overnight oats twice a week, egg muffin cups once, and mix in the others when I’m feeling adventurous.

Don’t try to be perfect. I still grab a regular muffin sometimes when I’m running late. But most days? I’m fueled by something that actually nourishes my body and keeps me satisfied until lunch.

Your Turn!

Which of these high protein low calorie breakfast recipes are you most excited to try? I’d love to hear how they turn out for you—and if you come up with any genius variations, please share them!

Drop a comment below. There’s nothing I love more than seeing your kitchen creations.

Here’s to mornings that don’t involve hangry meltdowns and 10 AM snack attacks. You’ve got this!