21 Best Low-Calorie High Protein Breakfasts for Weight Loss and Energy

Starting your day with a high protein breakfast is one of the best things you can do for weight loss and lasting energy. 

As a certified Pilates teacher and health coach, I know how much of a difference a healthy high protein breakfast makes for my clients and my own routine. It helps balance blood sugar, curb cravings, and fuels your workouts.

But here’s the thing: not all high protein breakfast ideas are created equal. 

Many are loaded with calories, which can work against your goals. That’s why I’ve put together this list of 21 low calorie high protein breakfast recipes—each packed with protein, easy to meal prep, and absolutely delicious.

From quick high protein breakfast options to satisfying high protein breakfast casseroles, and even high protein breakfast no eggs ideas, these recipes will help you start your day feeling your best.

1. Greek Yogurt Protein Bowl

• Protein: ~44g
  
• Calories: ~360
   

Ingredients: 1 cup plain Greek yogurt, 1 scoop protein powder, ½ banana (sliced), 1 tbsp almond butter

Instructions:

1. In a bowl, stir the protein powder into the Greek yogurt until smooth.
   
2. Top with banana slices and a drizzle of almond butter.

2. Veggie Egg White Scramble

• Protein: ~22g
  
• Calories: ~118

Ingredients: 6 egg whites, ½ cup chopped spinach, ½ cup diced bell peppers, herbs of choice

Instructions:

1. Heat a nonstick skillet and sauté spinach and bell peppers until softened.
   
2. Pour in egg whites and scramble until fully cooked.
   
3. Season with your favorite herbs.
   

3. High-Protein Breakfast Burrito

• Protein: ~35g
  
• Calories: ~370

Ingredients: 2 eggs, 2 oz lean turkey sausage, ½ cup black beans, 1 whole-grain wrap

Instructions:

1. Cook the turkey sausage in a pan until browned.
   
2. In a separate pan, scramble the eggs.
   
3. Warm the whole-grain wrap and layer eggs, sausage, and black beans.
   
4. Roll up and enjoy.
   

4. Overnight Protein Oats

• Protein: ~28g
  
• Calories: ~310

Ingredients: ½ cup rolled oats, 1 scoop protein powder, ¾ cup almond milk, ½ cup berries

Instructions:

1. In a jar, mix oats, protein powder, and almond milk until smooth.
   
2. Top with berries.
   
3. Refrigerate overnight.

5. Cottage Cheese & Berry Parfait

• Protein: ~31g
  
• Calories: ~330

Ingredients: 1 cup low-fat cottage cheese, 1 cup mixed berries, 1 tbsp chia seeds

Instructions:

1. In a glass, layer cottage cheese, berries, and chia seeds.
   
2. Refrigerate or enjoy immediately.

6. Low-Carb Veggie Scramble

• Protein: ~19g
  
• Calories: ~219

Ingredients: 3 large eggs, ½ cup spinach, ¼ cup mushrooms

Instructions:

1. In a skillet, sauté spinach and mushrooms until softened.
   
2. Whisk eggs and pour over the veggies.
   
3. Scramble until fully cooked.
   

7. High Protein Breakfast Casserole (per slice)

• Protein: ~16g
  
• Calories: ~155

Ingredients: 6 eggs, ½ cup lean turkey sausage, 1 cup spinach, ½ cup shredded low-fat cheese

Instructions:

1. Preheat oven to 350°F.
   
2. In a bowl, whisk eggs. Stir in sausage, spinach, and cheese.
   
3. Pour into a greased baking dish and bake for 25 minutes.
   
4. Let cool, then cut into slices.
   

8. Protein Smoothie

• Protein: ~30g
  
• Calories: ~350

Ingredients: 1 cup Greek yogurt, ½ banana, 1 cup almond milk

Instructions:

1. In a blender, combine Greek yogurt, banana, and almond milk.
   
2. Blend until smooth.
   

9. Egg Muffins

• Protein: ~20g
  
• Calories: ~200

Ingredients: 6 eggs, diced veggies (bell peppers, spinach), lean turkey, shredded low-fat cheese

Instructions:

1. Preheat oven to 350°F.
   
2. Whisk eggs and stir in veggies, turkey, and cheese.
   
3. Pour into muffin tin and bake for 20 minutes.

10. Smoked Salmon & Cottage Cheese Wrap

• Protein: ~32g
  
• Calories: ~350

Ingredients: 1 whole-grain wrap, ½ cup cottage cheese, smoked salmon slices, arugula

Instructions:

1. Spread cottage cheese onto the wrap.
   
2. Top with smoked salmon and arugula.
   
3. Roll up and enjoy.

11. Protein Pancakes

• Protein: ~25g
  
• Calories: ~300

Ingredients: 1 banana, 2 eggs, 1 scoop protein powder

Instructions:

1. Mash the banana and whisk in eggs and protein powder.
   
2. Pour onto a skillet and cook 2–3 minutes per side.
   

12. Low-Calorie Wrap

• Protein: ~30g
  
• Calories: ~350

Ingredients: Whole-grain wrap, 3 oz turkey breast, ½ cup cottage cheese, veggies of choice

Instructions:

1. Layer turkey, cottage cheese, and veggies onto wrap.
   
2. Roll up and enjoy.

13. Protein Chia Pudding

• Protein: ~25g
  
• Calories: ~300

Ingredients: 1 scoop protein powder, 3 tbsp chia seeds, 1 cup almond milk

Instructions:

1. In a jar, mix all ingredients.
   
2. Refrigerate overnight.
   
3. Stir and enjoy.

14. Turkey Bacon & Veggie Scramble

• Protein: ~25g
  
• Calories: ~300

Ingredients: 2 slices turkey bacon, 3 eggs, veggies (bell peppers, spinach)

Instructions:

1. Cook turkey bacon until crispy.
   
2. Remove and chop.
   
3. Scramble eggs and veggies together.
   
4. Stir in bacon.
   

15. Protein French Toast

• Protein: ~25g
  
• Calories: ~320

Ingredients: 2 slices whole-grain bread, 2 egg whites, 1 scoop protein powder, cinnamon

Instructions:

1. In a bowl, whisk egg whites, protein powder, and cinnamon.
   
2. Dip bread and cook on skillet until golden.

16. Low-Carb Breakfast Bowl

• Protein: ~28g
  
• Calories: ~350

Ingredients: 2 eggs, 2 oz turkey sausage, spinach, mushrooms

Instructions:

1. Cook turkey sausage and veggies in skillet.
   
2. Add eggs and scramble.

17. High Protein Tofu Scramble (Vegan)

• Protein: ~20g
  
• Calories: ~250

Ingredients: ½ block firm tofu, ½ cup veggies, turmeric, salt

Instructions:

1. Crumble tofu and cook with veggies and turmeric.
   
2. Season with salt and pepper.

18. Protein Waffles

• Protein: ~25g
  
• Calories: ~350

Ingredients: 1 scoop protein powder, ½ cup oats, 1 egg, ½ cup berries

Instructions:

1. Blend ingredients into batter.
   
2. Pour into waffle maker and cook until golden.
   

19. Almond Butter Banana Protein Wrap

• Protein: ~28g
  
• Calories: ~350
  

Ingredients: Whole-grain wrap, 2 tbsp almond butter, ½ banana

Instructions:

1. Spread almond butter on wrap.
   
2. Add sliced banana.
   
3. Roll up and enjoy.

20. Protein Smoothie Bowl

• Protein: ~30g
  
• Calories: ~360

Ingredients: 1 cup Greek yogurt, ½ cup berries, 1 scoop protein powder

Instructions:

1. Blend Greek yogurt, berries, and protein powder.
   
2. Pour into a bowl and top with fresh berries.

21. Turkey Veggie Frittata

• Protein: ~30g
  
• Calories: ~300

Ingredients: 6 eggs, ½ cup turkey, 1 cup spinach, bell peppers

Instructions:

1. Preheat oven to 350°F.
   
2. In a bowl, whisk eggs. Stir in turkey and veggies.
   
3. Pour into greased baking dish and bake for 25 minutes.

These 21 low calorie high protein breakfast recipes will fuel your day and keep you feeling full and focused. 

From quick high protein breakfast ideas to satisfying high protein breakfast casseroles, and even high protein breakfast no eggs options, there’s something for everyone.

Want more? Grab my free 7-Day High-Protein Meal Plan and make healthy mornings simple and delicious.