Description
Fuel your mornings with these 10 delicious high protein breakfast ideas that are low in calories. From quick scrambles to make ahead oats, these recipes will keep you full and energized all morning long.
Ingredients
- Eggs & Egg Whites
- Plain Greek Yogurt
- Cottage Cheese
- Lean Proteins (turkey bacon, chicken sausage, smoked salmon)
- Nut Butters
- Protein Powder
- Old-Fashioned Rolled Oats
- Chia Seeds & Flaxseed
- Fresh & Frozen Berries
- Leafy Greens (spinach, kale)
- Bell Peppers
- Onions
- Mushrooms
- Cucumber
- Cherry Tomatoes
- Bananas
- Almonds
- Dark Chocolate Chips
- Almond Butter
- Low-carb Whole-Wheat Tortillas
- Everything Bagel Seasoning
- Hot Sauce or Salsa
- Fresh Dill
- Powdered Peanut Butter
Instructions
- The Ultimate Veggie-Packed Egg White Scramble: Sauté diced bell peppers, onions, and mushrooms in a non-stick pan. Pour in 1 cup of liquid egg whites, season with salt, pepper, and a pinch of turmeric. Scramble until set. Stir in a handful of spinach at the last minute until wilted.
- Creamy Greek Yogurt Protein Bowl: Scoop 1 cup of plain non-fat Greek yogurt into a bowl. Stir in a half-scoop of vanilla or unflavored protein powder. Top with a handful of berries and a tablespoon of slivered almonds.
- Savory Cottage Cheese Breakfast Bowl: Spoon 1 cup of low-fat cottage cheese into a bowl. Top with sliced cucumber, cherry tomatoes, a sprinkle of everything bagel seasoning, and a few slices of smoked salmon or turkey breast.
- Make-Ahead Protein Overnight Oats: In a jar, combine 1/2 cup rolled oats, 2/3 cup unsweetened almond milk, 1/2 scoop protein powder, and a tablespoon of chia seeds. Shake well and refrigerate overnight. Top with sliced banana or dark chocolate chips.
- Green Power Protein Smoothie: In a blender, combine 1 cup unsweetened almond milk, a large handful of spinach, 1/2 frozen banana, 1 scoop vanilla protein powder, and 1 tablespoon of almond butter. Blend until completely smooth.
- Turkey Bacon and Spinach Breakfast Wrap: Scramble one whole egg and two egg whites. Warm a low-carb whole-wheat tortilla. Layer the scrambled eggs with a slice of turkey bacon, a handful of fresh spinach, and a drizzle of hot sauce or salsa.
- High-Protein Berry Bake: Prepare our High-Protein Berry Bake recipe for a warm, satisfying breakfast casserole packed with protein from Greek yogurt and eggs.
- Cottage Cheese Pancakes: In a blender, combine 1 cup cottage cheese, 2 eggs, 1/2 cup rolled oats, 1 tsp vanilla, and a pinch of baking powder. Blend until smooth. Cook on a griddle like regular pancakes. Serve with fresh berries.
- Smoked Salmon & Cucumber Bites: Slice an English cucumber into thick rounds. Top each round with a dollop of Greek yogurt or light cream cheese, a small piece of smoked salmon, and a sprinkle of fresh dill.
- Chocolate Peanut Butter Protein Pudding: Whisk together 1 cup plain Greek yogurt, 1 scoop chocolate protein powder, and 1 tablespoon of powdered peanut butter. Mix until thick and mousse-like. Top with raspberries.
Notes
These breakfasts typically range from 250-400 calories with 20-35 grams of protein per serving. Most recipes can be prepared in advance for easy grab-and-go mornings. For dairy-free options, use plant-based yogurt and flax eggs. Store prepared items in airtight containers in the fridge for 3-4 days or freeze for longer storage.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Mixed
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 325
- Sugar: 8g
- Sodium: 380mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 190mg