30 Low Calorie High Protein Breakfast Recipes (2024)

Table of Contents
30 Low Calorie High Protein Breakfast Recipes 1. Low Calorie High Protein Banana Pancakes 2. Low Calorie High Protein Yogurt Eggs 3. Low Calorie High Protein Grated Egg Avocado Toast 4. Low Calorie High Protein Donuts 5. Low Calorie High Protein Frittata 6. Low Calorie High Protein Breakfast Hash 7. Low Calorie High Protein Yogurt Toast 8. Low Calorie High Protein Meal Replacement Smoothie 9. Low Calorie High Protein Breakfast Sandwiches 10. Low Calorie High Protein Bagels 11. Low Calorie High Protein Scrambled Egg Toast 12. Low Calorie High Protein Ham Breakfast Casserole 13. Low Calorie High Protein Mango Smoothie Bowl 14. Low Calorie High Protein Waffles 15. Low Calorie High Protein Breakfast Skillet 16. Low Calorie High Protein Vanilla Coffee Smoothie 17. Low Calorie High Protein Lemon Ricotta Pancakes 18. Low Calorie High Protein Chocolate Muffins 19. Low Calorie High Protein Pina Colada Smoothies 20. Low Calorie High Protein Chocolate Chip Pancakes 21. Low Calorie High Protein Cottage Cheese Toasts 22. Low Calorie High Protein Matcha Latte 23. Low Calorie High Protein Breakfast Quesadillas 24. Low Calorie High Protein Oatmeal 25. Low Calorie High Protein Breakfast Tacos 26. Low Calorie High Protein Mocha Smoothie 27. Low Calorie High Protein Breakfast Burritos 28. Low Calorie High Protein Spinach Omelet 29. Low Calorie High Protein Tofu Scramble 30. Low Calorie High Protein Breakfast Casserole 31. Low Calorie High Protein Breakfast Bowls 30 Low Calorie High Protein Breakfasts 30 Low Calorie High Protein Breakfasts Ingredients Instructions Nutrition What to Read Next: Lose Weight By Eating Cookbooks Share these Low Calorie High Protein Recipes: FAQs

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These Low Calorie High Protein Breakfast Recipes are all healthy and delicious. They are 100% all-natural and can work for a large range of diets.

30 Low Calorie High Protein Breakfast Recipes (1)

From meaty to vegetarian breakfasts, make ahead and meal prep options. And even some low calorie gluten-free breakfast options!

All of these Low Calorie High Protein Breakfast Recipes have great reviews and include easy to find ingredients.

30 Low Calorie High Protein Breakfast Recipes

All of these Low Calorie High Protein Breakfast Recipes come with printable recipe cards, shopping lists, and nutrition labels.

1. Low Calorie High Protein Banana Pancakes

TheseLow Calorie High Protein Banana Pancakesare just 41 calories each! They have no flour and are so healthy and delicious, I know you’ll love them!

At just 41 calories, you can have the entire batch of healthy protein banana pancakes (though I assure you that you won’t be able to finish them!) for just 410 calories!

Low Calorie High Protein Banana Pancakes

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2. Low Calorie High Protein Yogurt Eggs

TheseLow Calorie Healthy Yogurt Eggsare just 156 per serving, and packed with 20g of protein too!

Try these extra creamy eggs for breakfast or brunch. They are great alone, over toast. So no matter how you serve them, I know you’ll love the healthy recipe!

Low Calorie High Protein Yogurt Eggs

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3. Low Calorie High Protein Grated Egg Avocado Toast

ThisLow Calorie Grated Egg Avocado Toastis just 185 calories, and it’s so easy to make. I know you’ll love this healthy version!

Each low calorie high protein toast has 9.5g of protein. And the calories are so low you can have 2 servings to boost protein without going over your calorie budget!

Low Calorie High Protein Grated Egg Avocado Toast

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4. Low Calorie High Protein Donuts

TheseLow Calorie High Protein Donutsare just 86 calories each, and have 7.7g of protein! They are also low sugar and low carb.

Curb your sweet tooth first thing in the morning with this healthy protein packed breakfast recipe!

Low Calorie High Protein Donuts

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5. Low Calorie High Protein Frittata

ThisHealthy Frittatais just 65 calories and packed with 6g of protein per slice! It’s also low carb and low sugar, and so easy to make.

This low calorie frittata is packed with flavor and so impressive. It makes a great weekend breakfast or brunch. You can easily boost the protein by having 2 slices (for just 130 calories!)

Low Calorie High Protein Frittata

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6. Low Calorie High Protein Breakfast Hash

ThisHealthy Breakfast Hashis low calorie and packed with good for you ingredients!

The low calorie breakfast hash is just 256 calories for a huge portion, and it comes with 5 yummy protein add-ins and lots of delicious toppings as well.

Low Calorie High Protein Breakfast Hash

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7. Low Calorie High Protein Yogurt Toast

ThisLow Calorie Yogurt Toastis just 109 calories and has 7.2g of protein! (Boost the protein by having 2 low calorie servings!)

Plus you can choose the berries you want to use, jazz it up with lemon zest (or not) and make this recipe in just 15 minutes.

Low Calorie High Protein Yogurt Toast

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8. Low Calorie High Protein Meal Replacement Smoothie

This veganWeight Loss Meal Replacement Smoothie Recipeis just 317 calories, and it has 26.5g of protein!

This protein packed breakfast smoothie is great on the go, so take it with you to work or school!

Low Calorie High Protein Meal Replacement Smoothie

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9. Low Calorie High Protein Breakfast Sandwiches

TheseLow Calorie Breakfast Sandwichesare just 204 calories, have 13g of protein, and come with 5 optional add-in protein boosts! So you can boost the protein more!

And even the English muffins are packed with protein, they are made with greek yogurt!!

10. Low Calorie High Protein Bagels

TheseLow Calorie Bagelsare just 105 calories and have 13.1g of protein per bagel!

Best of all, these healthy bagels need just 3 main ingredients and come with all your favorite add-ins and toppings. So you can make Everything, Cheddar Jalapeño, Cinnamon Raisin, even Asiago Cheese Bagels!

Low Calorie High Protein Bagels

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11. Low Calorie High Protein Scrambled Egg Toast

ThisLow Calorie Scrambled Egg Toast Recipeis just 156 calories, has 11.8g of protein, and it’s low carb!

It also comes with a toppings guide, and lots of ingredients to add in with the eggs to boost nutrition (and protein) in this healthy breakfast recipe.

Low Calorie High Protein Scrambled Egg Toast

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12. Low Calorie High Protein Ham Breakfast Casserole

ThisLow Calorie Ham and Potato Breakfast Casseroleis just 284 calories and has 20.7g of protein!

You can make this healthy ham Strada the night before. Cover it with foil and let it marinate, then bake it the next day. But you can also bake it right away!

Low Calorie High Protein Ham Breakfast Casserole

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13. Low Calorie High Protein Mango Smoothie Bowl

This low calorie mango smoothie bowl recipe is healthy and easy to make! It’s just 252 calories and is packed with 17g of protein!

Along with a protein packed tropical smoothie bowl recipe, you’ll find healthy smoothie bowl toppings and ideas.

Low Calorie High Protein Mango Smoothie Bowl

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14. Low Calorie High Protein Waffles

These Healthy Low Calorie Protein Waffles are just 161 calories and have 18.3g of protein per low calorie waffle!

This healthy protein waffle recipe is also low sugar and so easy to make (in just 10 minutes- start to finish!)

Low Calorie High Protein Waffles

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15. Low Calorie High Protein Breakfast Skillet

This low calorie high protein breakfast skillet is just 347 calories and packed with 21.1g of protein.

Originally made to use up leftover holiday ham, there are serval protein add-ins you can swap the ham for, or add in to add more protein!

Low Calorie High Protein Breakfast Skillet

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16. Low Calorie High Protein Vanilla Coffee Smoothie

This Low Calorie Vanilla Coffee Smoothie Recipe is quick and easy. It has 22.7g of protein and is just 235 calories!

Plus, this coffee protein shake comes with a toppings guide, including directions on how to make the pretty frothy topping shown in the photos.

Low Calorie High Protein Vanilla Coffee Smoothie

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17. Low Calorie High Protein Lemon Ricotta Pancakes

These Low Calorie Ricotta Lemon Pancakes are easy and delicious! And at just 109 calories, you can have 3 or 4! And the protein (7.5g per pancake) can be boosted by having more than 1.

Plus, there’s a toppings guide, meal prep tips and more to make the recipe easy and accessible.

Low Calorie High Protein Lemon Ricotta Pancakes

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18. Low Calorie High Protein Chocolate Muffins

TheseLow Calorie Chocolate Protein Muffinsare HUGE, and just 186 calories! And they are made with chocolate protein powder!

Make this chocolate protein muffin recipe for meal prep breakfasts. They travel well and are very filling.

Low Calorie High Protein Chocolate Muffins

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19. Low Calorie High Protein Pina Colada Smoothies

This Pineapple Coconut Smoothie Recipe is just 235 calories, and has over 27 grams of protein!

The protein pina colada smoothie is creamy, and delicious! It’s packed with weight loss ingredients to boost fat loss!

Low Calorie High Protein Pina Colada Smoothies

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20. Low Calorie High Protein Chocolate Chip Pancakes

ThisLow Calorie Protein Pancakes with Chocolate Chipsis just 84 calories, and has 7.2g of protein per pancake!

These healthy protein pancakes can be made in just 10 minutes!

Low Calorie High Protein Chocolate Chip Pancakes

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21. Low Calorie High Protein Cottage Cheese Toasts

These cottage cheese toast recipes are sweet and tart, and almost taste like cheesecake!

With just 142 calories and 1.5g of protein each, you can have 2 for a protein packed breakfast!

Low Calorie High Protein Cottage Cheese Toasts

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22. Low Calorie High Protein Matcha Latte

This Healthy Vanilla Matcha Latte Recipe is packed with protein, thanks to plant based protein powder.

With 12 grams of protein, and just 98 calories, this “copycat” Starbucks matcha latte makes a great light breakfast. Or protein supplement for a low calorie breakfast like the light breakfasts above.

Low Calorie High Protein Matcha Latte

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23. Low Calorie High Protein Breakfast Quesadillas

At just 393 calories, this healthy breakfast quesadilla is the perfect amount of calories for a healthy breakfast.

Packed with 18.6g of protein this delicious breakfast will keep you full for hours!

Low Calorie High Protein Breakfast Quesadillas

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24. Low Calorie High Protein Oatmeal

These 10 Healthy Protein Oatmeal Recipes are all low calorie oatmeal recipes, and packed with healthy protein.

Starting at 366 calories with 20g of protein, this metabolism boosting recipe will keep you full for hours!

Low Calorie High Protein Oatmeal (10 Recipes!)

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25. Low Calorie High Protein Breakfast Tacos

This Healthy Breakfast Tacos Recipe is just 143 calories and has 7.7g of protein per taco.

You can have 2 tacos, or add some breakfast meat to the tacos to boost the protein count even more, you certainly have the calories leftover to do so.

Low Calorie High Protein Breakfast Tacos

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26. Low Calorie High Protein Mocha Smoothie

This Chocolate Coffee Protein Shake for Weight Loss is just 160 calories and has 12.2g of protein!

Best of all, there are lots of protein add-ins included so that you can easily double or triple the protein easily!

Low Calorie High Protein Mocha Smoothie

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27. Low Calorie High Protein Breakfast Burritos

These low calorie breakfast burritos are just 343 calories and have 14.7g of protein!

Plus, there are protein boost add-ins supplied so you can boost the protein amount even more!

Low Calorie High Protein Breakfast Burritos

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28. Low Calorie High Protein Spinach Omelet

This Healthy Omelet with Spinach and Cheese is just 204 calories and has over 17 grams of protein!

The low calorie omelette recipe calls for Swiss cheese, but it works with any cheese you like. The best is “white cheeses” like feta, Swiss, or goat cheese in this vegetarian omelet recipe though.

Low Calorie High Protein Spinach Omelet

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29. Low Calorie High Protein Tofu Scramble

This low calorie breakfast tofu scramble is only 149 calories for 1 1/2 cups, and is packed with 13.2g of protein!

This tofu scramble tastes like a scrambled egg dish, but works great for vegan cooks, and those looking to reduce calories.

Low Calorie High Protein Tofu Scramble

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30. Low Calorie High Protein Breakfast Casserole

This easy recipe for low calorie breakfast casserole is low calorie and delicious! At only 131 calories per serving you can even have seconds! Plus you can make this as part of your weekly meal prep.

Each serving has 9.1g of protein, but as noted, you can have seconds which will boost protein while keeping this a low calorie breakfast!

Low Calorie High Protein Breakfast Casserole

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31. Low Calorie High Protein Breakfast Bowls

I realize that I said above that you ‘ll find 30 recipes in this article, but this new recipe is so amazing, I just had to add it in.

TheseHealthy Breakfast Bowlsare just 198 calories, and are packed with 12.7g of protein! And they come with lots of protein add-ins too!

Low Calorie High Protein Breakfast Bowls

Check out this recipe

30 Low Calorie High Protein Breakfasts

30 Low Calorie High Protein Breakfast Recipes (33)

30 Low Calorie High Protein Breakfasts

Lose Weight By Eating

These 30 Low Calorie High Protein Breakfasts are healthy and delicious!

With vegan, gluten-free, meaty and sweet breakfast treats all diets and cravings will be met with this list of high protein weight loss breakfasts!

5 from 1 vote

Print RecipePin Recipe

Prep Time 5 minutes mins

Cook Time 0 minutes mins

Total Time 5 minutes mins

Course Breakfast

Cuisine American, French, Mexican

Servings 30 recipes

Calories 90 kcal

Ingredients

  • Low Calorie High Protein Banana Pancakes
  • Low Calorie High Protein Yogurt Eggs
  • Low Calorie High Protein Grated Egg Avocado Toast
  • Low Calorie High Protein Donuts
  • Low Calorie High Protein Frittata
  • Low Calorie High Protein Breakfast Hash
  • Low Calorie High Protein Yogurt Toast
  • Low Calorie High Protein Meal Replacement Smoothie
  • Low Calorie High Protein Breakfast Sandwiches
  • Low Calorie High Protein Bagels
  • Low Calorie High Protein Scrambled Egg Toast
  • Low Calorie High Protein Ham Breakfast Casserole
  • Low Calorie High Protein Mango Smoothie Bowl
  • Low Calorie High Protein Waffles
  • Low Calorie High Protein Breakfast Skillet
  • Low Calorie High Protein Vanilla Coffee Smoothie
  • Low Calorie High Protein Lemon Ricotta Pancakes
  • Low Calorie High Protein Chocolate Muffins
  • Low Calorie High Protein Pina Colada Smoothies
  • Low Calorie High Protein Chocolate Chip Pancakes
  • Low Calorie High Protein Cottage Cheese Toasts
  • Low Calorie High Protein Matcha Latte
  • Low Calorie High Protein Breakfast Quesadillas
  • Low Calorie High Protein Oatmeal
  • Low Calorie High Protein Breakfast Tacos
  • Low Calorie High Protein Mocha Smoothie
  • Low Calorie High Protein Breakfast Burritos
  • Low Calorie High Protein Spinach Omelet
  • Low Calorie High Protein Tofu Scramble
  • Low Calorie High Protein Breakfast Casserole

Instructions

  • Choose the low calorie high protein breakfast you want to make.

  • Click on the recipe to collect the printable recipe card.

  • Enjoy your healthy protein packed breakfasts!

Nutrition

Calories: 90kcal

Keyword High Protein Breakfast Recipes, Low Calorie Breakfast Recipes, Low Calorie High Protein Breakfast Recipes, Low Calorie High Protein Breakfasts

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What to Read Next:

Lose Weight By Eating Cookbooks

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30 Low Calorie High Protein Breakfast Recipes (38)
30 Low Calorie High Protein Breakfast Recipes (2024)

FAQs

What has 30 grams of protein for breakfast weight loss? ›

Eggs, Sausage, Toast w/ Nut butter

Two eggs and two sausage patties, plus a slice of multigrain toast with a tablespoon or so of nut butter would get you about 30 grams of protein. Add fruit or a side of steamed veggies for those healthy phytonutrients.

What is a high protein breakfast with low calories? ›

Cottage Cheese Bowls

A half-cup serving of 2% cottage cheese delivers 90 calories, 5 g of carbs and 12 g of protein, according to the USDA. When topped with foods like bacon and avocado or blueberry and walnuts, it can become a healthy breakfast. Try these combos!

What is a good high protein breakfast for weight loss? ›

Here are a few examples of high-protein breakfasts that can help you lose weight:
  • Scrambled eggs: with veggies, fried in coconut oil or olive oil.
  • An omelette: with cottage cheese and spinach (my personal favorite).
  • Stir-fried tofu: with kale and dairy-free cheese.
  • Greek yogurt: with wheat germ, seeds and berries.

How to get 40g of protein for breakfast? ›

What Is the Best High Protein Breakfast?
  1. Eggs and tomato dishes like shakshuka and huevos rancheros.
  2. Omelets with sliced chicken or ground beef.
  3. Fish and avocado toasts.
  4. Cottage cheese or Greek yogurt with honey or fruit.
  5. Scrambled eggs and bacon.
  6. Smoothies from protein-rich vegetables, leafy greens, and fruit.
Nov 9, 2023

How to get 30g of protein in the morning? ›

15 Ideas for Breakfast with 30 Grams of Protein
  1. 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings)
  2. 1 cup cottage cheese.
  3. 5 large eggs, or 2-3 eggs mixed with extra egg whites.
  4. 5 ounces salmon.
  5. 4 slices of turkey bacon.
  6. 1 cup tofu scramble.
  7. 1 scoop protein powder (can be mixed into a smoothie or oatmeal)
Mar 27, 2024

What is the 30-30-30 rule for weight loss? ›

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

What does 30g of protein look like for breakfast? ›

Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.

Is 2 eggs a day enough protein? ›

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

What is the least fattening thing to eat for breakfast? ›

Here are 14 healthy breakfast foods that can help you lose weight.
  • Grapefruits. ...
  • Coffee. ...
  • Kiwis. ...
  • Green Tea. ...
  • Chia Seeds. ...
  • Oatmeal. ...
  • Flaxseeds. ...
  • Nuts. Nuts provide the perfect balance of fiber, protein, and heart-healthy fats.

What's the best breakfast to lose belly fat? ›

15 healthy breakfast ideas for weight loss
  • Breakfast smoothie. Looking for a breakfast you can take on the go? ...
  • High-protein yoghurt bowl. Yoghurt bowls are the ultimate no-cook, minimal prep healthy breakfast! ...
  • Protein porridge. ...
  • Overnight protein oats. ...
  • Low-carb porridge. ...
  • Chia seed pudding. ...
  • Scrambled eggs. ...
  • Simple omelette.

What is a high protein breakfast to eat everyday? ›

High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit. To drink, opt for water, green tea, or coffee without added sugar or cream.

Is oatmeal high in protein? ›

Oatmeal is a healthy way to start the day. It has high fiber content, which has positive effects on digestive health and cholesterol levels. Oatmeal isn't a high-protein food. Each half cup serving only has about 5 g.

Is it better to eat protein or carbs for breakfast? ›

“After a high-protein breakfast, your blood sugar can remain low for up to four hours,” says Picano. By contrast, starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry. Protein also keeps you feeling fuller and more satisfied after your morning meal.

Is avocado high in protein? ›

A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.

Is 30g of protein enough to lose weight? ›

Because protein needs increase when someone is in a caloric deficit, ample protein is critical for those aiming to lose weight or body fat. At minimum, we recommend each person aim for at least 30 grams of protein at each meal.

Is 30 grams of protein too much to lose weight? ›

Some nutrition experts recommend a 30/30 plan of 30 grams of protein within 30 minutes of waking for weight loss.

What can I eat with 30 grams of protein? ›

What Does 30-35 Grams of Protein Look Like?
  • 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards.
  • 1 ½ cups of low-fat cottage cheese or greek yogurt.
  • 5-6 whole eggs.
Jun 18, 2018

How many grams of protein should I eat to lose 30 pounds? ›

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

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