Starting your day with a high-protein, low-calorie breakfast helps keep you full, energized, and focused.
These meals are perfect for anyone looking to stay on track with weight management or healthy eating goals.
High protein options support muscle growth and repair while keeping calories in check.
From savory egg dishes to creamy yogurt bowls, there are plenty of recipes to satisfy every taste.
These 15 high-protein, low-calorie breakfast recipes provide easy, nutritious ideas to make your mornings healthier and more enjoyable.
15 Delicious High Protein, Low Calorie Breakfast Recipes To Try
High-protein, low-calorie breakfasts are a smart way to start the day feeling satisfied without overloading on calories.
By incorporating eggs, lean meats, Greek yogurt, and plant-based proteins, you can create balanced meals that fuel your morning.
These 15 recipes offer variety, flavor, and convenience, so you never get bored with your breakfast routine.
With simple ingredients and easy preparation, you can enjoy meals that support energy, focus, and overall health.
A high-protein, low-calorie breakfast is the first step to a stronger, healthier day.
Greek Yogurt Berry Parfait
A refreshing breakfast parfait made with Greek yogurt, fresh berries, and a touch of vanilla.
It is high in protein, low in calories, and packed with antioxidants and fiber.
The texture combines creamy yogurt with juicy berries for a satisfying, light morning meal.
Ingredients
- 1 cup plain non-fat Greek yogurt
- ½ cup mixed berries (strawberries, blueberries, raspberries)
- 1 tsp vanilla extract
- 1 tsp chia seeds (optional)
- Sweetener of choice, optional
Instructions
- In a small bowl, mix Greek yogurt with vanilla extract until smooth and creamy.
- Layer half of the yogurt at the bottom of a glass or bowl.
- Add a layer of mixed berries over the yogurt.
- Sprinkle half of the chia seeds, if using, on top of the berries.
- Repeat the layers with the remaining yogurt, berries, and chia seeds.
- Sweeten slightly if desired, adjusting to taste, without increasing calories significantly.
- Serve immediately to enjoy the freshness of the berries and creaminess of the yogurt.
Greek yogurt provides high-quality protein while berries add antioxidants and fiber.
Chia seeds contribute extra nutrients without adding many calories.
It is a light, satisfying, and nutrient-rich breakfast perfect for weight management.
Spinach and Egg White Omelette
A fluffy omelette made with egg whites and fresh spinach for a low-calorie, high-protein breakfast.
It is light, filling, and rich in vitamins and minerals while remaining very low in calories.
The texture is soft, airy, and slightly golden on the edges.
Ingredients
- 4 large egg whites
- 1 cup fresh spinach, chopped
- 1 tsp olive oil or cooking spray
- Salt and pepper to taste
- Optional: 1 tbsp feta cheese
Instructions
- Heat olive oil in a non-stick skillet over medium heat.
- Whisk egg whites with salt and pepper until slightly frothy.
- Pour egg whites into the skillet and cook undisturbed for 1–2 minutes.
- Add chopped spinach evenly over the eggs and cook for another 1–2 minutes.
- If desired, sprinkle feta cheese over the omelette for added flavor.
- Using a spatula, gently fold the omelette in half and cook for another minute until set.
- Slide the omelette onto a plate and serve immediately.
Egg whites provide lean protein while spinach offers vitamins and minerals.
Feta adds flavor with minimal calories, enhancing the taste without heaviness.
It is a simple, protein-packed breakfast that keeps you full and energized.
Cottage Cheese and Tomato Bowl
A refreshing bowl of low-fat cottage cheese, cherry tomatoes, and herbs.
It is low in calories, high in protein, and supports satiety and digestion.
The texture is creamy with bursts of juiciness from the tomatoes.
Ingredients
- 1 cup low-fat cottage cheese
- ½ cup cherry tomatoes, halved
- 1 tsp olive oil
- Salt and pepper to taste
- Fresh herbs like basil or parsley, optional
Instructions
- Place cottage cheese in a bowl and stir gently to achieve a creamy texture.
- Add halved cherry tomatoes evenly on top of the cottage cheese.
- Drizzle olive oil over the mixture for a touch of healthy fat.
- Season with salt and pepper to taste.
- Garnish with fresh herbs if desired for added flavor and aroma.
- Serve immediately for a quick, low-calorie breakfast option.
Cottage cheese is a rich source of protein while tomatoes provide antioxidants.
Olive oil adds flavor and a small amount of healthy fats.
It is a refreshing, light, and protein-rich breakfast that supports weight management and fullness.
Protein Pancakes with Berries
Light and fluffy protein pancakes made with protein powder and eggs for a low-calorie breakfast.
They are high in protein, support satiety, and can be paired with fresh berries for natural sweetness.
The texture is soft, airy, and slightly spongy, perfect for a morning treat.
Ingredients
- ½ cup vanilla protein powder
- 2 large eggs
- ¼ cup unsweetened almond milk
- ½ cup fresh berries (strawberries, blueberries)
- Cooking spray or small amount of butter
Instructions
- In a mixing bowl, whisk together protein powder, eggs, and almond milk until smooth.
- Heat a non-stick skillet over medium heat and lightly coat with cooking spray.
- Pour ¼ cup of the batter onto the skillet for each pancake.
- Cook for 2–3 minutes until bubbles form on the surface and edges begin to set.
- Flip the pancake carefully and cook for another 1–2 minutes until fully set.
- Repeat with remaining batter, adjusting the heat if necessary.
- Serve pancakes stacked with fresh berries on top for flavor and color.
Protein powder and eggs provide high-quality protein while berries add fiber and antioxidants.
Using almond milk keeps calories low while maintaining creamy texture.
It is a delicious, high-protein, low-calorie breakfast that feels indulgent but remains healthy.
Tuna and Avocado Lettuce Wraps
A light, high-protein breakfast using tuna, avocado, and crisp lettuce leaves.
It is low in calories, rich in protein and healthy fats, and supports morning energy and satiety.
The texture is creamy and crunchy, providing a satisfying bite every time.
Ingredients
- 1 can tuna in water, drained
- ½ avocado, mashed
- 4 large lettuce leaves
- 1 tsp lemon juice
- Salt and pepper to taste
Instructions
- In a small bowl, combine drained tuna and mashed avocado until smooth and creamy.
- Add lemon juice and season with salt and pepper to taste.
- Place a spoonful of the tuna mixture onto each lettuce leaf.
- Fold the lettuce leaf over the filling to create a wrap.
- Serve immediately for a refreshing, high-protein, low-calorie breakfast.
Tuna provides lean protein while avocado adds healthy fats and creaminess.
Lettuce offers crunch and minimal calories while keeping the breakfast light.
It is a nutritious, protein-rich, low-calorie breakfast that is satisfying, quick, and perfect for busy mornings
Egg White Veggie Scramble
A light, protein-packed breakfast scramble with egg whites, bell peppers, and zucchini.
It is low in calories, filling, and rich in vitamins and minerals.
The texture is soft, fluffy, and slightly crisp from the sautéed vegetables.
Ingredients
- 4 large egg whites
- ½ cup chopped bell peppers
- ½ cup chopped zucchini
- 1 tsp olive oil or cooking spray
- Salt and pepper to taste
- Optional: fresh herbs like parsley or chives
Instructions
- Heat olive oil in a non-stick skillet over medium heat until warm.
- Add chopped bell peppers and zucchini and sauté for 3–4 minutes until slightly tender but still crisp.
- In a bowl, whisk egg whites with a pinch of salt and pepper until frothy.
- Pour egg whites over the sautéed vegetables and let cook undisturbed for 1–2 minutes.
- Gently stir and fold the eggs with a spatula to combine with vegetables.
- Continue cooking for 2–3 minutes until eggs are fully set but still moist.
- Sprinkle optional fresh herbs on top and serve immediately while warm.
Egg whites provide lean protein while vegetables offer fiber and essential nutrients.
It is a light, nutritious, and satisfying breakfast that keeps you full without adding extra calories.
High-Protein Cottage Cheese Pancakes
Fluffy pancakes made with cottage cheese and eggs for a protein-rich, low-calorie breakfast.
They are light, satisfying, and easy to make while providing sustained energy for the morning.
The texture is soft, creamy, and slightly spongy, perfect for a healthy treat.
Ingredients
- ½ cup low-fat cottage cheese
- 2 large eggs
- ¼ tsp baking powder
- ½ tsp vanilla extract
- Cooking spray or small amount of butter
Instructions
- In a blender or mixing bowl, combine cottage cheese, eggs, baking powder, and vanilla extract until smooth.
- Heat a non-stick skillet over medium heat and lightly coat with cooking spray or butter.
- Pour ¼ cup of the batter onto the skillet for each pancake.
- Cook for 2–3 minutes until bubbles form on the surface and edges begin to set.
- Carefully flip the pancake and cook for another 1–2 minutes until fully set.
- Repeat with remaining batter, adjusting heat if necessary to avoid burning.
- Serve immediately while warm, optionally with a few fresh berries on top.
Cottage cheese adds high-quality protein while eggs provide additional protein and moisture.
It is a light, low-calorie, protein-rich breakfast suitable for weight management or quick mornings.
Protein-Packed Veggie Frittata
A carb-free, high-protein frittata with eggs, broccoli, and cherry tomatoes for a filling breakfast.
It is nutrient-dense, low in calories, and supports satiety and morning energy.
The texture is soft, slightly firm, and colorful with tender vegetables throughout.
Ingredients
- 3 large eggs
- ½ cup broccoli florets, chopped
- ½ cup cherry tomatoes, halved
- 1 tsp olive oil
- Salt and pepper to taste
- Optional: 1 tbsp shredded low-fat cheese
Instructions
- Preheat oven to 375°F (190°C) and heat olive oil in an oven-safe skillet over medium heat.
- Sauté broccoli for 2–3 minutes until bright green and slightly tender.
- Add cherry tomatoes and cook for another 1–2 minutes until slightly softened.
- In a bowl, whisk eggs with salt and pepper until smooth.
- Pour eggs evenly over the vegetables in the skillet.
- Cook undisturbed for 2–3 minutes on the stovetop until edges begin to set.
- Transfer the skillet to the oven and bake for 10–12 minutes until the frittata is fully set.
- Remove from oven, let cool for a minute, and slice to serve.
Eggs provide protein while broccoli and tomatoes offer fiber, vitamins, and antioxidants.
Optional cheese adds flavor without adding significant calories.
It is a satisfying, protein-rich, low-calorie breakfast ideal for weekday mornings or meal prep.
Turkey and Egg Lettuce Wraps
A lean, protein-packed breakfast with turkey slices, scrambled eggs, and crisp lettuce leaves.
It is low in calories, rich in protein, and perfect for a light yet filling morning meal.
The texture is soft eggs with tender turkey and crunchy lettuce.
Ingredients
- 3 large eggs
- 3 slices lean turkey breast
- 3 large lettuce leaves
- Salt and pepper to taste
- 1 tsp olive oil or cooking spray
Instructions
- Heat olive oil in a non-stick skillet over medium heat.
- Crack eggs into the skillet and scramble gently with a spatula until fully cooked but still moist.
- Season scrambled eggs with salt and pepper to taste.
- Lay turkey slices flat on a plate and top with a portion of scrambled eggs.
- Wrap each turkey slice around the eggs and place in lettuce leaves.
- Fold the lettuce over to create a neat wrap and serve immediately.
Turkey provides lean protein while eggs add additional protein and satiety.
Lettuce keeps the breakfast low-calorie while adding crunch and freshness.
It is a convenient, high-protein, low-calorie breakfast suitable for busy mornings or on-the-go.
Protein Smoothie Bowl
A creamy, high-protein smoothie bowl made with Greek yogurt, protein powder, and a few berries.
It is low in calories, rich in protein, and provides a refreshing, energizing breakfast.
The texture is thick, smooth, and spoonable, perfect for a light yet filling start.
Ingredients
- ¾ cup plain non-fat Greek yogurt
- ½ scoop vanilla or chocolate protein powder
- ¼ cup unsweetened almond milk
- ¼ cup fresh berries (blueberries or raspberries)
- Optional: 1 tsp chia seeds for extra fiber
Instructions
- In a blender, combine Greek yogurt, protein powder, and almond milk until smooth and creamy.
- Pour the smoothie mixture into a bowl for a spoonable consistency.
- Top with fresh berries evenly over the smoothie bowl.
- Sprinkle chia seeds if desired for added fiber and nutrients.
- Serve immediately to enjoy the creamy texture and fresh flavors.
Greek yogurt and protein powder provide high-quality protein while berries add antioxidants and fiber.
Almond milk keeps the calorie count low without affecting texture.
It is a light, refreshing, and protein-rich breakfast perfect for sustaining energy through the morning.
