Start Your Day Right with High-Protein, Low-Calorie Breakfast Recipes!

Boost your day with high-protein, low-calorie breakfast recipes! Perfect for weight management and healthier eating, these tasty recipes keep you full and energized. Try now!

The Key to Healthier Morning: High-Protein, Low-Calorie Breakfast Recipes!

Breakfast is often considered the most important meal of the day, and for good reason.

What if you could supercharge your morning with a nutrient-packed, filling, yet low-calorie meal?

High-protein, low-calorie breakfast recipes are a smart way to kickstart your morning and boost productivity throughout the day!

Whether you’re trying to stay on track with your health goals or simply want to maintain a healthy lifestyle, the right breakfast recipes can make all the difference.

These high-protein, low-calorie breakfast recipes ensure you’re getting the protein your body needs while still keeping those calories in check.

A delicious, satisfying start to your day!

What to Look for in High-Protein, Low-Calorie Breakfasts


Choose Lean Proteins 🍳

Opt for ingredients that are protein-packed and low in calories, such as tofu, lean meats, Greek yogurt, egg whites, cottage cheese, lean turkey, or protein powder. These options allow you to increase protein intake without adding extra fat and calories.

Nutrient Dense Veggies 🥕

Just focusing on protein is not enough; adding nutrient-dense vegetables is an important part of a balanced breakfast. They make the meal filling without adding extra calories, while also providing essential vitamins and minerals.

Limit Sugary Additions 🚫

Focus on natural sweetness and limit sugary syrups and sweeteners to a minimum. Opt for natural sweetness from berries, honey, maple syrup, and more.

Add Fiber-Rich Foods 🥑

To keep the meal low in calories while also well-balanced, add fiber-rich ingredients like whole grains, oats, berries, chia seeds, and leafy greens. They not only help you feel full for longer but also aid in digestion.

A Healthy Start to Your Day: High-Protein, Low-Calorie Breakfast Recipes!

High-protein, low-calorie breakfast recipes aren’t just about cutting calories—they’re about nourishing your body with the right food.

By prioritizing protein and keeping calories in check, you can enjoy a satisfying and delicious start to your day.

So, why not switch up your usual breakfast for something protein-packed and low in calories? 

Your body will thank you, and you’ll feel energized all day long!

Start Strong: High-Protein, Low-Calorie Breakfast Recipes for Every Morning!


Sheet Pan Vegan Frittata 

Sheet Pan Vegan Frittata Recipe by This Savory Vegan

Recipe by This Savory Vegan

Ready in ~ Prep: 10 mins Cook: 20 mins

Yields ~ 8 servings

Why It’s Great ~ Packed with 20g of protein and under 300 calories, this Mediterranean-inspired vegan frittata features vegan feta, sautéed tomatoes, sun-dried tomatoes, and fresh basil for a flavorful, wholesome meal perfect for any time of the day!

Get the Recipe for Sheet Pan Vegan Frittata!

Nutritional Info

Calories: 266cal

Carbohydrates: 3g

Protein: 20g

Keto Egg Lasagna Roll Ups 

Keto Egg Lasagna Roll Ups Recipe by Cotter Crunch

Recipe by Cotter Crunch

Ready in ~ 55 mins

Yields ~ 6 to 8 roll ups

Why It’s Great ~ These delicious and easy-to-make roll-ups are your new favorite meal prep solution! They’re packed with all the flavors of lasagna in a keto-friendly, high-protein twist. Perfect for breakfast or even dinner!

Get the Recipe for Keto Egg Lasagna Roll Ups!

Nutritional Info

Calories: 193kcal

Carbohydrates: 5.7g

Protein: 17.1g

Ham and Cheese Croissant Casserole 

Ham and Cheese Croissant Casserole Recipe by The Recipe Critic

Recipe by The Recipe Critic

Ready in ~ Prep: 10 mins Cook: 45 mins

Yields ~ 8 servings

Why It’s Great ~ Enjoy the comforting flavors of buttery croissants, fluffy eggs, savory ham, and plenty of melty cheese baked to perfection. This cozy and satisfying casserole is perfect for breakfast, brunch, or any time.

Get the Recipe for Ham and Cheese Croissant Casserole!

Nutritional Info

Calories: 269kcal

Carbohydrates: 4g

Protein: 22g

Strawberry Banana Protein Shake 

Strawberry Banana Protein Shake Recipe by Eat With Clarity

Recipe by Eat With Clarity

Ready in ~ 5 mins

Yields ~ 2 servings

Why It’s Great ~ This thick and creamy strawberry banana protein shake is so easy to make and perfect for a post-workout snack or light breakfast. Packed with plant-based protein, it’s a delicious and healthy way to start your day!

Get the Recipe for Strawberry Banana Protein Shake!

Nutritional Info

Calories: 272kcal

Carbohydrates: 28g

Protein: 23g

Pumpkin Chocolate Chip Protein French Toast Bake 

Pumpkin Chocolate Chip Protein French Toast Bake Recipe by Lauren Fit Foodie

Recipe by Lauren Fit Foodie

Ready in ~ Prep: 10 mins Cook: 40 mins

Yields ~ 2 servings

Why It’s Great ~ A delicious and nutritious breakfast made with fluffy pumpkin french toast and melty, gooey chocolate chips in every bite. Packed with protein and can be prepped in just 10 minutes for a quick, wholesome treat!

Get the Recipe for Pumpkin Chocolate Chip Protein French Toast Bake!

Nutritional Info

Calories: 295kcal

Carbohydrates: 32g

Protein: 18g

Breakfast Pitas 

Breakfast Pitas Recipe by Healthy Seasonal Recipes

Recipe by Healthy Seasonal Recipes

Ready in ~ 8 mins

Yields ~ 1 serving

Why It’s Great ~ Made with scrambled eggs, roasted red peppers, scallions, and spinach, all topped with melted cheese, Everything Bagel Seasoning, and a drizzle of hot sauce. They’re the perfect combination of flavor and fullness in every bite!

Get the Recipe for Breakfast Pitas!

Nutritional Info

Calories: 342kcal

Carbohydrates: 12g

Protein: 29g

Crustless Quiche Lorraine

Crustless Quiche Lorraine

Recipe by Skinny Taste

Ready in ~ Prep Time: 10 mins, Cook Time: 35 mins

Yields ~ 6 servings

Why You’ll Love It ~ A delicious twist on the classic quiche made lighter without the crust. Not only is it healthier, but it’s also quicker to prepare! Perfect for meal prep!

Get the Recipe for Crustless Quiche Lorraine!

Nutritional Info for 1/6th serving

Calories: 205 kcal

Protein: 16g

Carbohydrates: 2.5g 

Healthy Huevos Rancheros Enchiladas

Healthy Huevos Rancheros Enchiladas

Recipe by The Well Nourished Mama

Ready in ~ Prep Time: 15 mins, Cook Time: 45 mins

Yields ~ 8 serving

Get the Recipe for Huevos Rancheros Enchiladas!

Nutritional Info 

Calories: 318 kcal

Protein: 19.7g

Carbohydrates: 40.8g

Meal Prep Breakfast Egg Bagels

Meal Prep Breakfast Egg Bagels

Recipe by Jar of Lemons

Ready in ~ Prep Time: 5 mins, Cook Time: 25 mins

Yields ~ 4 serving

Why It’s Great ~ A savory, low-carb breakfast option, these egg bagels are made with everything bagels, eggs, spinach, bell peppers, and flavorful seasoning, topped with melted cheddar cheese for a satisfying start to your day. Perfect for meal prep

Get the Recipe for Meal Prep Breakfast Egg Bagels!

Nutritional Info 

Calories: 293 kcal

Protein: 24g

Carbohydrates: 40g

Cottage Cheese Bowl 2 Ways (Sweet & Savory)

Cottage Cheese Bowl 2 Ways (Sweet & Savory)

Recipe by Eat The Gains

Ready in ~ Prep Time: 5 mins, Cook Time: 5 mins

Yields ~ 1 bowl

Why It’s Great ~ Enjoy Cottage Cheese Bowl 2 Ways – one sweet and one savory! These protein-packed, gluten-free bowls are easily customizable by swapping toppings to suit your taste.

Get the Recipe for Cottage Cheese Bowl 2 Ways!

Nutritional Info 

Calories: 328 kcal

Protein: 30g

Carbohydrates: 17g

Kimchi Tofu Scramble

Kimchi Tofu Scramble Recipe by Simple Veganista

Recipe by Simple Veganista

Ready in ~ Prep Time: 5 mins, Cook Time: 10 mins

Yields ~ 3 servings

Why It’s Great ~ Made with chunks of tender tofu scrambled with kimchi for a tangy, flavor-filled, and healthy vegan breakfast. Packed with protein and bold flavors, it’s the perfect savory start to your day!

Get the Recipe for Kimchi Tofu Scramble!

Nutritional Info 

Calories: 225 kcal

Protein: 18.5g

Carbohydrates: 17.8g

High Protein Oatmeal (3 Ways)

High Protein Oatmeal (3 Ways)

Recipe by Cotter Crunch

Ready in ~ 15 mins

Yields ~ 1-2 servings

Why It’s Great ~ A gluten-free, nutritious breakfast option packed with protein from egg whites, protein powder, and a variety of nuts and seeds. Customize it to your taste for a filling and energizing start to your day!

Get the Recipe for High Protein Oatmeal (3 ways)!

Nutritional Info 

Calories: 300 kcal to 445 kcal

Protein: 20g to 28g

Carbohydrates: 35g to 42g

Pretty in Pink Peach Smoothie

Pretty in Pink Peach Smoothie Recipe by Ambitious Kitchen

Recipe by Ambitious Kitchen

Ready in ~ Prep Time: 5 mins, Cook Time: 5 mins

Yields ~ 1 serving

Why It’s Great ~ A delicious and easy smoothie made with 5 simple ingredients. Ripe peaches and berries blend with Greek yogurt for a creamy, protein-packed treat that’s perfect for a refreshing start to your day!

Get the Recipe for Pretty in Pink Peach Smoothie!

Nutritional Info

Calories: 336 kcal

Protein: 16.2g

Carbohydrates: 43g

Chaffles (Cheese & Egg Waffles)

Chaffles (Cheese & Egg Waffles) Recipe by Ambitious Kitchen

Recipe by Ambitious Kitchen

Ready in ~ Prep Time: 5 mins, Cook Time: 10 mins

Yields ~ 2 servings

Why It’s Great ~ Low-carb, gluten-free, and keto-friendly waffles made with just two base ingredients—cheese and eggs. Packed with protein, these savory, vegetarian chaffles are the perfect low-carb breakfast or meal option!

Get the Recipe for Chaffles (Cheese & Egg Waffles)!

Nutritional Info

Calories: 335 kcal

Protein: 30.3g

Carbohydrates: 1.1g

Smoked Salmon Breakfast Casserole

Smoked Salmon Breakfast Casserole

Recipe by Fit Mama Real Food

Ready in ~ Prep Time: 10 mins, Cook Time: 20 mins

Yields ~ 6 servings

Why You’ll Love It ~ Made with just 6 ingredients, this dish is packed with protein and tons of colorful veggies. It’s incredibly easy to make and is hearty yet light, satisfying both taste and hunger.

Get the Recipe for Smoked Salmon Breakfast Casserole!

Nutritional Info

Calories: 205 kcal

Protein: 20g

Carbohydrates: 6g

Chia Seed Pudding (Chocolate, Vanilla + More!)

Chia Seed Pudding (Chocolate, Vanilla + More!)

Recipe by Blissfully Low Carb

Ready in ~ Prep Time: 15 mins, Chill Time: 1 hour

Yields ~ 4 servings

Get the Recipe for Chia Seed Puddings!

Nutritional Info

Calories: 302 kcal

Protein: 25g

Carbohydrates: 24g

Ham Breakfast Burrito

Ham Breakfast Burrito

Recipe by Healthy Seasonal Recipes

Ready in ~ 25 mins

Yields ~ 8 servings

Why You’ll Love It ~ All the hearty and good-for-you ingredients wrapped in a tortilla! Filled with tender scrambled eggs, cheese, smoky ham, and hash brown potatoes, it’s an ideal choice for a wholesome breakfast on the go and for meal prep.

Get the Recipe for Ham Breakfast Burrito!

Nutritional Info

Calories: 289kcal

Protein: 21g

Carbohydrates: 17g

Vegan Protein Waffles

20. Vegan Protein Waffles by My Plantiful Cooking (Protein 20 g)

Recipe by My Plantiful Cooking

Ready in Prep Time: 10 mins, Cook Time: 15 mins

Yields ~ 4 waffles

Why You’ll Love It ~ A delicious and protein-packed breakfast. Great option for freezable meal prep.

Get the Recipe for Vegan Protein Waffles!

Nutritional Info

Calories: 252 kcal

Protein: 17g

Carbohydrates: 40g

Cottage Cheese and Fruit Bowls

Cottage Cheese and Fruit Bowls

Recipe by The Feathered Nester

Ready in ~ 5 mins

Yields ~ 1 servings

Why You’ll Love It ~ Quick, easy-to-make, and a perfect healthy breakfast idea. With only 3 ingredients, you can enjoy a refreshing and nutritious start to your day!

Get the Recipe for Cottage Cheese and Fruit Bowls!

Nutritional Info

Calories: 261kcal

Protein: 30g

Carbohydrates: 16g

High-Protein Coffee

High-Protein Coffee

Recipe by A Full Living

Ready in ~ Prep Time: 3 mins, Cook Time: 2 mins

Yields ~ 2 servings

Why You’ll Love It ~ Your everyday coffee with a dose of protein! This delicious and nutritious drink is quick, easy to make, and has 29 grams of protein in every cup!

Get the Recipe for Protein Coffee!

Nutritional Info

Calories: 250 kcal

Protein: 29g

Carbohydrates: 22g


And there you have it – High Protein Low Calorie Breakfast Recipes for you to try!

Thank you for taking the time to read the post! 

I really hope you give one of the recipes a try and love it! Don’t forget to leave a comment below. Your feedback will help others and also means a lot!

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Happy cooking! 

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