Intro

Start your day strong with these 5 low calorie high protein breakfast recipes that are quick, delicious, and perfect for busy mornings. From smoothie bowls to pancakes, each recipe is packed with protein and under 250 calories—ideal for weight loss, muscle gain, and staying full longer without extra calories.

1. Greek Yogurt Berry Parfait

Ingredients

• 1 cup nonfat Greek yogurt
• ½ cup fresh blueberries or strawberries
• 2 tbsp granola (low sugar)
• 1 tsp chia seeds
• ½ tsp honey (optional)

Instructions

• In a tall glass, layer Greek yogurt at the bottom.
• Add a handful of berries.
• Sprinkle granola and chia seeds.
• Repeat layers until glass is full.
• Drizzle with honey if desired.

Variations & Substitutes

• Swap Greek yogurt with cottage cheese for variety.
• Use sugar-free granola to cut calories further.
• Add protein powder for an extra boost.

Storage Tips

• Assemble fresh for best texture.
• Prep ingredients the night before and layer in the morning.

Nutrition (per serving)

Calories: 230 | Protein: 20g | Carbs: 18g | Fat: 6g

2. Egg White Veggie Scramble

Ingredients

• 4 egg whites
• ½ cup spinach
• ¼ cup diced bell peppers
• ¼ cup mushrooms, sliced
• 1 tsp olive oil
• Salt & pepper to taste

Instructions

• Heat olive oil in a skillet over medium heat.
• Add mushrooms and peppers, sauté until soft.
• Stir in spinach until wilted.
• Pour in egg whites and cook until fluffy.
• Season with salt and pepper.

Variations

• Add turkey bacon for extra flavor.
• Swap spinach with kale or zucchini.

Storage Tips

• Store leftovers in an airtight container for up to 2 days.
• Reheat in a skillet with a splash of water.

Nutrition

Calories: 150 | Protein: 18g | Carbs: 4g | Fat: 5g

3. Protein Pancakes

Ingredients

• 1 scoop vanilla protein powder
• 1 egg
• ¼ cup oats
• ¼ cup unsweetened almond milk
• ½ tsp baking powder
• Cooking spray

Instructions

• Blend oats into a fine flour.
• Mix with protein powder, egg, almond milk, and baking powder.
• Heat a skillet, spray with cooking spray.
• Pour batter to form pancakes.
• Flip when bubbles appear.

Variations

• Add mashed banana for sweetness.
• Use chocolate protein powder for a fun twist.

Storage Tips

• Make a batch and refrigerate up to 3 days.
• Freeze in zip bags for up to 2 weeks.

Nutrition

Calories: 210 | Protein: 23g | Carbs: 18g | Fat: 4g

4. Cottage Cheese Avocado Toast

Ingredients

• 1 slice whole grain bread
• ½ avocado
• ½ cup low-fat cottage cheese
• Pinch of chili flakes
• Lemon juice drizzle

Instructions

• Toast bread until golden.
• Spread mashed avocado evenly.
• Top with cottage cheese.
• Sprinkle chili flakes and lemon juice.

Variations

• Use sourdough instead of whole grain.
• Add sliced tomato or cucumber.

Storage Tips

• Best enjoyed fresh.
• Keep avocado mash in fridge with lemon juice for up to 1 day.

Nutrition

Calories: 240 | Protein: 20g | Carbs: 22g | Fat: 9g

5. High Protein Smoothie Bowl

Ingredients

• 1 scoop vanilla whey protein
• ½ frozen banana
• ½ cup unsweetened almond milk
• ½ cup spinach
• Toppings: sliced strawberries, chia seeds, granola (small amount)

Instructions

• Blend protein powder, banana, spinach, and almond milk until creamy.
• Pour into a bowl.
• Add toppings.

Variations

• Swap whey protein with plant protein for vegan option.
• Use frozen mango instead of banana.

Storage Tips

• Best consumed immediately.
• Freeze smoothie base in mason jars for later use.

Nutrition

Calories: 250 | Protein: 25g | Carbs: 22g | Fat: 5g

FAQs

Q1: Can I make these breakfasts ahead of time?
Yes! The parfait, pancakes, and smoothie bowls can be prepped in advance. Just store them properly to keep freshness.

Q2: Are these recipes kid-friendly?
Absolutely. Kids love the pancakes and smoothie bowls. You can adjust toppings to their taste.

Q3: How much protein should I aim for at breakfast?
Most nutritionists recommend 15–25g of protein per breakfast to stay full and support muscle recovery.

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