10 High Protein, Lower Calorie Breakfasts to Start Your Day

10 high protein, lower calorie breakfasts to start your day – ideal for those who are on a weight loss journey or those days you know you’ll be indulging all afternoon (like Superbowl Sunday). These recipes provide that balance of feeling full and satisfied while trying to achieve a lower calorie intake.

Two healthy, high protein chia breakfast bowls on a wooden platter on a counter, topped with fresh berries and nuts.

I am one of those people who swears by eating breakfast every morning – especially a higher protein breakfast. Out of all the macronutrients, protein takes the longest to digest. This leads to us feeling fuller for longer and slowing down the release of glucose into our bloodstream, potentially eliminating blood sugar spikes.

This also might prevent mindless snacking before the next meal. Some studies have found that a higher protein breakfast may prevent body fat gain and reduce hunger as compared to those who skip breakfast! For more high protein breakfast ideas, read my most popular post: 30 Breakfasts with 30 Grams of Protein.

About these Breakfasts

There are no strict guidelines for what is considered “low calorie” or “high protein”. It’s very subjective and these are just buzz words that people love to say.

As a dietitian, I wouldn’t recommend a breakfast that is lower than 300 calories as it likely won’t keep you very full and may lead to mindless snacking or just being ravenous at lunch! This would just be counteractive to your health goals. As far as being “high protein”, meals consisting of at least 20-30 grams of protein help to increase overall protein intake.

So, for these reasons, I consider a low calorie, high protein breakfast to be between 300-400 calories with at least 20 grams of protein per serving. Counting calories can be a helpful, effective strategy to reach a healthy weight but it also can be detrimental to those at risk for disordered eating.

If you are someone who feels like they are at risk for food or health obsession, focus on well-balanced meals with a high-quality protein source, fruits, vegetables, and whole grains. Use these recipes as inspiration of what that looks like!

Nutritional information is just an estimation and individual ingredients and preparation may lead to slight discrepancies.

1. Berry Cheesecake Overnight Oats

Two mason jars of creamy berry cheesecake overnight oats topped with whipped cream, berries and chopped nuts on a counter.

These delicious overnight oats taste like a creamy cheesecake topped with strawberries and whipped cream. There isn’t even any creamy cheese in them, either! They’re so easy to make that you can double the recipe and have breakfast all week long. Each serving is just 376 calories, 37 grams of protein and 8.6 grams of fiber!

2. Quinoa Breakfast Bake

A large slice of the savory quinoa breakfast bake on a plate, topped with Greek yogurt and sliced avocado with a baking dish in the background.

Quinoa for breakfast? Why not! This quinoa bake with Mexican-inspired flavors makes 4 very large servings that feel very hearty for just 383 calories! Plus, 26.5 grams of protein and 5.6 grams of fiber. I love to add salsa on top for more flavor and a dollop of plain Greek yogurt for even more protein.

3. Chia Breakfast Bowl

A high protein and fiber chia breakfast bowl topped with fruit, chopped pecans and honey on a wooden cutting board.

Chia seeds are combined with yogurt to create a thick and delicious pudding-like breakfast bowl. This recipe takes just 5 minutes of prep and does require some refrigeration. It’s very simple yet quite delicious – even if you get chia seeds stuck in your teeth. Each bowl has 400 calories (can decrease the amount of nuts on top and easily lower the calorie content), 22 grams of protein and 15 grams of fiber.

4. Sausage Hash Brown Breakfast Casserole (Get Inspired Everyday)

A sausage, egg, and hash brown breakfast casserole in a pan with a spatula digging in to take a slice.

A perfect casserole to prep on the weekend and have leftovers for the week! It can even be prepped the night before so you can just pop it in the oven the next day. This recipe features breakfast sausage, hash browns, eggs and roasted red peppers. Just 330 calories and 20 grams of protein per slice with 6 total servings.

5. Easy Yogurt Bowls

6 fully assembled yogurt bowls on a counter with spoons in the bowl.

When it comes to assembling the “ideal” yogurt bowl, it’s all about what you can ADD to it. One cup of Greek yogurt (depending on the brand) contains 18-20 grams of protein and only 160 calories. Plus, probiotic strains to help increase the variety of good bacteria in our gut!

Then, it’s figuring out toppings to add some fiber, healthy fats, and fruit/vegetables. Healthy, nutritious yogurt bowls are a really easy breakfast option that also packs a nutritional punch. Make sure to try the apple pie and berry cheesecake bowls! Estimated 305 calories, 13g fat, 3.5g fiber, 22g protein, 18.6g sugar, and 27g carbohydrates.

6. Raspberry Key Lime Pie Overnight Oats

Two raspberry key lime overnight oats in glasses, with one of them all stirred up and extra creamy.

These raspberry key lime pie overnight oats are so good it’s like eating dessert for breakfast! They’re made with coconut milk so they’re super creamy with brightrefreshing flavors. Each serving has 370 calories, 26g protein and almost 7 grams of fiber.

7. Skillet Breakfast Scramble (Bucket List Tummy)

A breakfast scramble with sausage and eggs in a cast iron skillet.

A nutrient-dense, high protein breakfast scramble featuring both ground beef and eggs for a total of 28 grams of protein. This dish is packed with vegetables like cauliflower and peppers and only 379 calories. It’s easy, hearty and definitely filling!

8. Zucchini Breakfast Casserole (Kalyn’s Kitchen)

A zucchini breakfast casserole in a pan on a table next to salsa.

Breakfast casseroles are great because they are usually quick to throw together with plenty of leftovers! This is a low carb, high protein casserole with 331 calories and 23g protein per serving. Cottage cheese is added to increase the protein content along with zucchini for a well-balanced breakfast.

For more inspiration and recipes, check out this post with 18 High Protein Breakfast Casseroles.

9. High Protein Breakfast Burritos

Someone holding a half of a burrito in their hand with the other half on a plate in the background.

These meal prep breakfast burritos are extremely filling and satisfying with 25.5 grams of protein and just 362 calories per burrito. The trick to keeping these lower in calorie and high in protein, without eating an excessive amount of eggs, is adding black beans and topping with a little Greek yogurt. The lower calorie Mission tortillas help as well!

Feel free to customize these Mexican-inspired burritos however you want to. You can eliminate the cheese crust and just air fry them, wrap them in tinfoil, and store in the fridge or freezer. Easily reheat in the air fryer or microwave on busy mornings!

10. Macro-Friendly High Protein Oatmeal (Haute & Healthy Living)

A close-up of a bowl of macro-friendly oatmeal drizzled with peanut butter and topped with blueberries.

This macro-friendly oatmeal comes together in less than 10 minutes! Liquid egg whites and vanilla protein powder are added to increase the protein content. Drizzle with peanut butter for even more protein! This recipe is just 369 calories with 29 grams of protein. Perfect for a quick and easy meal that’s well-balanced and filling.

If you enjoyed this content, feel free to follow along for more healthy eating and nutrition topics as well as healthy recipes that prioritize protein and fiber!

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