21 Low Calorie High Protein Breakfast Recipes That Aren’t Just Smoothies
Low-calorie, high-protein breakfast recipes don’t have to mean plain protein shakes. This list is full of satisfying ideas that actually taste good and keep you full. From warm bowls and veggie-packed wraps to no-bake bars and quick skillet meals, these are some of the best breakfast protein options to start your day strong.
Great for busy mornings, meal prep, or switching up your routine with easy, low-cal breakfasts that work. These are the kind of favorite breakfast recipes you’ll come back to – clean, protein-rich breakfasts that feel flexible, doable, and worth making again.
Why These Recipes Work
Each of these recipes brings together flavor, texture, and just the right amount of protein to keep you going. Some can be made ahead, others are ready in minutes, and all of them hit that balance of being both low in calories and high in protein.
From quick high-protein breakfast bowls to baked egg dishes and portable bars, these are easy, low-cal breakfast ideas that don’t feel repetitive or bland. They’re built around familiar ingredients like oats, Greek yogurt, tofu, eggs, and veggies, making them simple to prep without a lot of planning.
If you’re looking for a breakfast that is high in protein and low in calories without sacrificing taste or variety, this list has something for every kind of morning.
Fluffy Egg White Omelet with Veggies (Low Cal High Protein)
Start your day with this light yet satisfying egg white omelet packed with spinach, tomatoes, and mushrooms. It’s a simple skillet breakfast that feels a little fancy without taking more than 15 minutes to prepare. With under 200 calories and plenty of protein, it’s a go-to for anyone who loves a savory start. Perfect for busy mornings or weekend brunch. For a warm, high-protein breakfast that’s easy to prepare ahead, try this Cottage Cheese Egg Casserole.
Ingredients
- 4 large egg whites
- ½ cup fresh spinach, chopped
- ¼ cup diced tomatoes
- ¼ cup sliced mushrooms
- 1 teaspoon olive oil or spray
- Salt and black pepper, to taste
Instructions
- Heat a nonstick skillet over medium heat and add the oil. Sauté mushrooms for 2–3 minutes, then add spinach and cook until wilted.
- Pour in the egg whites, season with salt and pepper, and cook undisturbed until just set. Add tomatoes, fold the omelet in half, and cook for 1–2 more minutes. Slide onto a plate and serve warm.
Low Calorie Greek Yogurt Parfait (No Sugar Added)
This no-fuss Greek yogurt parfait is layered with creamy yogurt, fresh berries, and chia seeds, then topped with a bit of crunch from chopped nuts. It’s naturally low in sugar and packed with protein, perfect for mornings when you want something cold, refreshing, and filling. Just layer, chill, and grab when ready.
Ingredients
- 1 cup plain Greek yogurt
- ½ cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon chia seeds
- Optional: chopped almonds or peanuts for topping
Instructions
- In a glass jar, layer half of the yogurt, then half the berries and chia seeds. Repeat this process with the remaining yogurt, berries, and chia seeds.
- Top with optional chopped nuts and serve immediately or store in the fridge for up to 24 hours.
Protein-Packed Tofu Scramble (Vegan and High-Fiber)
Crumbled tofu takes on bold flavor and golden color with turmeric, sautéed alongside bell peppers and spinach for a hearty plant-based breakfast. It’s quick, customizable, and perfect when you want something savory without the eggs. Serve it on toast, in a wrap, or enjoy as-is straight from the skillet.
Get the recipe: Tofu Scramble.
Low Carb High-Protein Cottage Cheese Bowl
Creamy cottage cheese is topped with sliced avocado, cherry tomatoes, boiled egg, and crunchy seeds for a no-cook breakfast that’s both light and protein-packed. It’s quick to assemble, full of texture, and satisfying enough to power you through the morning. Add a pinch of red pepper flakes and microgreens for a little extra flavor.
Get the recipe: Cottage Cheese Breakfast Bowl.
Cottage Cheese Protein Pancakes
These cottage cheese pancakes are soft, fluffy, and naturally high in protein from the eggs and dairy. Lightly sweetened with honey and easy to make in one bowl, they’re a great make-ahead option for busy mornings. Enjoy them plain or serve with fresh fruit or a dollop of yogurt.
Get the recipe: Cottage Cheese Pancakes.
(This recipe makes 6 pancakes/2 servings.)
Egg Muffins with Turkey (Low Carb Meal Prep)
These baked egg muffins are the definition of easy meal prep. Each one is packed with eggs, spinach, bell pepper, and turkey for a low-carb, high-protein bite you can grab and go. Make a batch at the start of the week and keep your breakfast sorted with zero fuss.
Ingredients
- 6 large eggs
- ½ cup chopped cooked turkey or turkey sausage
- ½ cup chopped spinach
- ¼ cup diced red bell pepper
- ¼ cup shredded cheese (optional)
- Salt and pepper to taste
- Olive oil or spray for greasing
Instructions
- Preheat oven to 350℉ and grease a muffin tin.
- In a bowl, whisk eggs with salt and pepper. Stir in chopped spinach, bell pepper, turkey, and cheese.
- Divide the mixture evenly into muffin cups and bake for 18–20 minutes until set. Cool slightly before removing. Store in the fridge for up to 4 days.
Chia Almond Butter Pudding (Vegan and Low Calorie)
This creamy chia pudding is lightly sweetened and naturally dairy-free, with almond butter adding richness and texture. It’s satisfying on its own, but you can mix in a scoop of plant-based protein powder if you want a higher protein boost. A make-ahead favorite for easy mornings.
Get the recipe: Chia Seeds Pudding.
Low-Calorie Smoothie Bowl with Protein
Thick, cold, and topped with color, this smoothie bowl blends banana, Greek yogurt, almond milk, and protein powder for a creamy base that’s both refreshing and filling. Chia seeds, berries, and granola on top add texture and a satisfying crunch. It’s quick to make and easy to customize.
Get the recipe: Protein Smoothie Bowl.
High Protein Avocado Toast with Cottage Cheese
This isn’t your average avocado toast. Creamy mashed avocado gets a protein boost from cottage cheese and a burst of flavor from juicy cherry tomatoes and sesame seeds. It’s quick to make, satisfying to eat, and perfect for a light savory breakfast.
Get the recipe: Avocado Toast.
Protein Overnight Oats with Greek Yogurt
This make-ahead jar packs in protein from Greek yogurt, chia seeds, almond butter, and a scoop of protein powder. It’s creamy, filling, and easy to grab straight from the fridge. If you’re looking for low-calorie, high-protein breakfast recipes that don’t feel like a compromise, this one checks every box.
Get the recipe: Protein Overnight Oats.
Turkey Sausage Breakfast Bowl (Low Carb and High Protein)
This turkey sausage breakfast bowl is bold, filling, and protein-packed without weighing you down. Juicy ground turkey, soft scrambled eggs, and sautéed spinach come together in under 15 minutes. If you’re building a list of low-calorie, high-protein breakfast recipes that don’t feel repetitive, this one adds serious flavor to your rotation.
Ingredients
- 4 oz ground turkey sausage
- 2 large eggs
- 1 cup fresh spinach
- 1 teaspoon olive oil
- ½ teaspoon dried Italian seasoning
- Salt and pepper to taste
- Optional: chopped herbs for garnish
Instructions
- Heat olive oil in a skillet over medium heat. Add the turkey sausage and dried Italian seasoning, cooking until browned and fragrant, breaking it up with a spatula.
- Push to one side and add spinach, cooking until just wilted.
- In a bowl, whisk the eggs with salt and pepper, then scramble them gently in the same pan until they are soft and fluffy. Assemble everything in a bowl and garnish with herbs if desired.
Low Calorie High Protein Berry Smoothie
This berry smoothie is cold, creamy, and loaded with protein thanks to Greek yogurt and your favorite powder blend. Frozen berries and banana bring natural sweetness and a rich texture that’s easy to sip or spoon. If you’re collecting low-calorie, high-protein breakfast recipes that don’t skimp on flavor, this one earns its spot.
Ingredients
- 1 cup frozen mixed berries
- ½ frozen banana
- ¾ cup unsweetened almond milk
- ½ cup plain Greek yogurt
- 1 scoop vanilla or berry protein powder
Instructions
- Blend all ingredients in a high-speed blender until thick and smooth. Pour into a glass and top with a few whole frozen berries if desired. Serve immediately.
Protein Banana Oatmeal With Egg Whites
This bowl of banana oatmeal is creamy, lightly sweet, and naturally satisfying. Egg whites and chia seeds add protein without overpowering the classic flavor combo of banana and cinnamon. If you’re collecting low-calorie, high-protein breakfast recipes that don’t involve smoothies or eggs, this warm option is one to keep on repeat.
Ingredients
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- 1 small ripe banana, mashed
- 2 egg whites
- 1 tablespoon chia seeds
- ¼ teaspoon cinnamon
- Pinch of salt
- Optional: banana slices and extra chia for topping
Instructions
- In a small saucepan, combine oats, almond milk, mashed banana, cinnamon, and salt. Bring to a gentle simmer and cook over medium heat, stirring occasionally, for about 5 minutes, until the oats are fully cooked and the banana has broken down.
- Reduce the heat to low, then slowly stir in the egg whites while mixing constantly. Continue stirring for 2–3 minutes, until the mixture thickens and the egg whites are fully incorporated, with no visible bits remaining.
- Stir in chia seeds, transfer to a bowl, and top with banana slices and chia seeds.
Note: Make sure the oats and banana are fully cooked before adding the egg whites. Reduce the heat and stir constantly as you add them to avoid scrambling. This step gives the oatmeal a fluffy, creamy texture without any eggy bits.
No-Bake Vegan Protein Bars (Make-Ahead Breakfast)
These no-bake breakfast bars are chewy, nutty, and naturally sweet. They are perfect for busy mornings or snack breaks. Rolled oats, flaxseed, nut butter, and a touch of maple syrup come together in minutes, then chill until firm. If you’re looking for low-calorie, high-protein breakfast recipes that store well and travel easily, this one’s a keeper.
Ingredients
- 1½ cups rolled oats
- ½ cup nut butter (like almond or peanut)
- ¼ cup ground flaxseed
- ¼ cup maple syrup
- 1 scoop plant-based protein powder
- 2 tablespoons chopped nuts or seeds
- 2 tablespoons dried fruit (like cranberries or raisins)
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions
- In a large bowl, stir together oats, flaxseed, protein powder, nuts, dried fruit, and salt.
- In a small saucepan, warm the nut butter and maple syrup slightly until they are pourable, then mix in the vanilla. Combine the wet and dry ingredients until they are evenly mixed.
- Press the mixture firmly into a parchment-lined loaf pan and refrigerate for at least 2 hours, or until firm. Slice into bars and store chilled.
Egg White Breakfast Burrito With Low-Carb Wrap
This veggie-packed breakfast burrito keeps things light but flavorful. Scrambled egg whites, sautéed spinach, and colorful peppers are wrapped in a toasted low-carb tortilla for a high-protein, no-fuss breakfast. It’s one of those low-calorie, high-protein breakfast recipes that feels hearty without being heavy.
Ingredients
- 4 large egg whites
- ½ cup fresh spinach, chopped
- ¼ cup red and yellow bell peppers, diced
- 1 tablespoon red onion, thinly sliced
- 1 teaspoon olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon smoked paprika or chili flakes (optional)
- Salt and pepper to taste
- 1 low-carb tortilla (such as Mission Carb Balance or La Banderita Carb Counter)
Instructions
- Heat olive oil in a skillet over medium heat. Add the onion and bell peppers, then season with garlic powder and smoked paprika (or chili flakes).
- Sauté for 2–3 minutes until the veggies are softened and fragrant. Add the spinach and cook until wilted.
- Push the veggies to one side and pour in the egg whites. Season with salt and black pepper, then scramble gently until set.
- Mix everything together, fill the warmed low-carb tortilla, and roll into a burrito. Serve sliced in half.
Apple Cinnamon Quinoa Protein Breakfast Bowl
This cozy quinoa bowl is a refreshing change from oats, blending warm grains with sweet apple, cinnamon, and a hint of crunch from walnuts. A scoop of protein powder brings it into the high-protein category without overpowering the flavor. It’s a great fit for low calorie high protein breakfast recipes that don’t feel repetitive.
Get the recipe: High-Protein Quinoa Breakfast Bowl.
Frozen Yogurt Protein Bark with Berries
This frozen yogurt bark is a fun way to enjoy a protein-packed breakfast or snack that feels like dessert. Greek yogurt is lightly sweetened and topped with berries and almonds, then frozen and broken into pieces. If you’re after low-calorie, high-protein breakfast recipes that also work as make-ahead snacks, this one checks every box.
Get the recipe: Frozen Greek Yogurt Bark.
Baked Egg and Avocado Cups
Creamy avocado halves cradle baked eggs in this simple, no-fuss breakfast. Just scoop out a little space, crack in the egg, and bake until set. It’s one of those low-calorie, high-protein breakfast recipes that feels indulgent but takes almost no effort.
Get the recipe: Baked Egg and Avocado Cups.
Chocolate Peanut Butter Protein Shake
This thick chocolate breakfast shake tastes like dessert but delivers on protein and energy. It blends banana, almond milk, protein powder, and cocoa into a creamy drink with no added sugar. Top it with a swirl of almond butter and cacao nibs for a little crunch. If you’re collecting low-calorie, high-protein breakfast recipes that double as easy meal replacements, this one belongs in your rotation.
Get the recipe: Chocolate Peanut Butter Protein Shake.
Egg Casserole with Cottage Cheese (Easy Meal Prep)
This egg casserole is packed with protein and full of flavor, thanks to cottage cheese, cheddar, and colorful veggies. It’s easy to prep in one bowl and bakes up fluffy with a golden top. Perfect for slicing and storing ahead of time, it’s a smart pick for low-calorie, high-protein breakfast recipes that reheat well all week long.
Get the recipe: Cottage Cheese and Egg Casserole.
Bake these cottage cheese muffins for easy breakfasts, meal prep, or grab-and-go snacks. From sweet classics to savory combos with herbs and cheese, there’s something for every taste. Perfect for making mornings simpler without sacrificing flavor.
High Protein Chocolate Mug Cake
This warm, gooey chocolate mug cake is made with protein powder, cocoa, and Greek yogurt for a rich texture with a satisfying boost. It comes together in minutes using pantry staples and cooks in under two minutes. For low-calorie, high-protein breakfast recipes that taste like dessert, this one hits the sweet spot.
Get the recipe: Chocolate Protein Mug Cake.
From sweet, yogurt-based options to savory blends featuring beans, cheese, or chicken, these 30 high-protein dips are ideal for potlucks, backyard gatherings, and casual lunches. You’ll find cold dips, warm skillet-style options, and a few no-cook favorites perfect for poolside grazing.
