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

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

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

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

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

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

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

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

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

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)

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

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)

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

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)

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

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!)

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

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

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

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

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!
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