15 Amazing Low Calorie High Protein Breakfasts That Help You Lose Weight (Your New Morning Ritual!)
Start your day off right with these 15 incredible low calorie high protein breakfasts that are tailor-made for weight loss!
Packed with nutrients and bursting with flavor, each recipe is crafted to keep you feeling full and satisfied, all while helping you shed those extra pounds.
From vibrant smoothie bowls to savory omelets, these breakfasts are not just diet-friendly—they’re downright delicious!
Get ready to transform your mornings and discover a breakfast routine that you’ll actually look forward to!
Contents
- 1. Protein-Packed Greek Yogurt Parfait
- 2. Spinach and Feta Egg White Omelet
- 3. Overnight Chia Seed Pudding
- 4. Quinoa Breakfast Bowl
- 5. Protein Smoothie Bowl
- 6. Oatmeal with Almond Butter and Banana
- 7. Cottage Cheese Bowl with Fruit
- 8. Avocado Toast with Poached Egg
- 9. Peanut Butter Banana Protein Pancakes
- 10. Sweet Potato and Black Bean Hash
- 11. Egg and Avocado Breakfast Wrap
- 12. Almond Flour Banana Muffins
- 13. Smoked Salmon and Cream Cheese Bagel
- 14. Chocolate Protein Overnight Oats
- 15. Zucchini and Cheese Frittata
1. Protein-Packed Greek Yogurt Parfait
Indulge in a delicious Greek yogurt parfait layered with fresh berries and crunchy granola.
This breakfast is not only visually stunning but also provides a hefty protein kick to start your day. The tanginess of the Greek yogurt complements the sweetness of the berries perfectly, while granola adds a satisfying crunch, making this meal both nutritious and filling.
Recipe Overview:
– Servings: 1
– Prep Time: 10 minutes
– Total Time: 10 minutes
– Calories: Approximately 250
Nutrition Information:
– Protein: 20g
– Carbohydrates: 30g
– Fat: 5g
Ingredients:
– 1 cup Greek yogurt (unsweetened)
– 1/2 cup mixed berries (strawberries, blueberries, raspberries)
– 1/4 cup granola
– 1 tablespoon honey or maple syrup (optional)
Step-by-Step Instructions:
1. In a glass or bowl, add half of the Greek yogurt as the base.
2. Layer half of the mixed berries on top of the yogurt.
3. Sprinkle with half of the granola.
4. Repeat the layers with the remaining yogurt, berries, and granola.
5. Drizzle with honey or maple syrup if desired.
6. Serve immediately and enjoy!
Tips: Use fresh seasonal fruits for added flavor and nutrition.
Frequently Asked Questions:
Q: Can I make this ahead of time?
A: Yes, but keep the granola separate until ready to eat to maintain its crunch.
2. Spinach and Feta Egg White Omelet
Start your morning with a fluffy egg white omelet filled with fresh spinach and tangy feta cheese.
This savory dish is not only low in calories but also high in protein, making it an excellent choice for breakfast. The combination of spinach and feta offers a delightful flavor profile, while the egg whites provide a light yet satisfying base.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Cook Time: 10 minutes
– Total Time: 15 minutes
– Calories: Approximately 150
Nutrition Information:
– Protein: 18g
– Carbohydrates: 3g
– Fat: 7g
Ingredients:
– 4 egg whites
– 1 cup fresh spinach
– 1/4 cup feta cheese, crumbled
– Salt and pepper to taste
– Cooking spray or olive oil
Step-by-Step Instructions:
1. Heat a non-stick skillet over medium heat and spray with cooking spray.
2. Add fresh spinach and sauté until wilted.
3. In a bowl, whisk egg whites with salt and pepper.
4. Pour the egg whites into the skillet over the spinach.
5. Cook until the edges start to set, then sprinkle feta cheese on one half.
6. Fold the omelet in half and cook for an additional minute.
7. Serve hot and enjoy!
Tips: For added flavor, consider adding diced tomatoes or herbs like dill or chives.
Frequently Asked Questions:
Q: Can I use whole eggs instead of egg whites?
A: Yes, but the calorie count will increase.
3. Overnight Chia Seed Pudding
Kickstart your day with a creamy and nutritious chia seed pudding that you can prepare the night before.
Chia seeds are packed with protein and fiber, helping you stay full longer. Combine them with almond milk and a touch of vanilla for a delightful breakfast treat. Top it with fruits or nuts for added texture and flavor, making it a customizable meal that suits your taste.
Recipe Overview:
– Servings: 2
– Prep Time: 5 minutes
– Total Time: 5 minutes + 4 hours (chill time)
– Calories: Approximately 200
Nutrition Information:
– Protein: 10g
– Carbohydrates: 25g
– Fat: 8g
Ingredients:
– 1/4 cup chia seeds
– 1 cup almond milk (or any milk of your choice)
– 1 tablespoon honey or maple syrup
– 1/2 teaspoon vanilla extract
– Fresh fruits and nuts for topping
Step-by-Step Instructions:
1. In a bowl or jar, combine chia seeds, almond milk, honey, and vanilla extract.
2. Stir well to avoid clumping and let it sit for 10 minutes.
3. Stir again, cover, and refrigerate for at least 4 hours or overnight.
4. Before serving, stir the pudding, and top with fresh fruits and nuts.
5. Enjoy chilled!
Tips: Experiment with different toppings like coconut flakes, nut butter, or granola for variety.
Frequently Asked Questions:
Q: How long can I store chia pudding?
A: It can be kept in the refrigerator for up to 5 days.
4. Quinoa Breakfast Bowl
Transform your breakfast routine with a hearty quinoa bowl loaded with veggies and a poached egg.
Quinoa is a great source of protein and makes for a filling base when combined with sautéed vegetables like bell peppers and zucchini. Topping it with a perfectly poached egg adds richness and flavor, making this breakfast bowl not only nutritious but also satisfying.
Recipe Overview:
– Servings: 1
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: Approximately 300
Nutrition Information:
– Protein: 22g
– Carbohydrates: 40g
– Fat: 10g
Ingredients:
– 1/2 cup cooked quinoa
– 1 cup mixed vegetables (bell peppers, zucchini, spinach)
– 1 egg
– Salt and pepper to taste
– Olive oil for cooking
Step-by-Step Instructions:
1. In a skillet, heat olive oil over medium heat and add mixed vegetables.
2. Sauté until tender, about 5-7 minutes.
3. In a separate pot, bring water to a simmer, crack the egg into a small bowl and gently slide it into the water. Poach for about 3 minutes.
4. In a bowl, layer the cooked quinoa, sautéed vegetables, and top with the poached egg.
5. Season with salt and pepper.
6. Serve immediately and enjoy!
Tips: For added flavor, sprinkle some feta cheese or avocado on top.
Frequently Asked Questions:
Q: Can I prepare quinoa in advance?
A: Yes, cooked quinoa can be stored in the fridge for up to 5 days.
5. Protein Smoothie Bowl
Brighten your morning with a refreshing protein smoothie bowl, packed with fruits and topped with crunchy granola.
Blending together your favorite fruits with a scoop of protein powder creates a creamy and nutritious base that you can customize to your liking. The toppings can include everything from nuts to seeds, making this smoothie bowl not just healthy but also a feast for the eyes.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Total Time: 5 minutes
– Calories: Approximately 300
Nutrition Information:
– Protein: 25g
– Carbohydrates: 40g
– Fat: 5g
Ingredients:
– 1 banana
– 1/2 cup frozen berries
– 1 cup almond milk
– 1 scoop protein powder
– 1/4 cup granola for topping
– Fresh fruits and seeds for garnish
Step-by-Step Instructions:
1. In a blender, combine banana, frozen berries, almond milk, and protein powder.
2. Blend until smooth and creamy.
3. Pour the smoothie into a bowl.
4. Top with granola, fresh fruits, and seeds.
5. Enjoy immediately with a spoon!
Tips: Use a variety of toppings for different textures and flavors.
Frequently Asked Questions:
Q: Can I use fresh fruits instead of frozen?
A: Yes, but the texture will be less creamy.
6. Oatmeal with Almond Butter and Banana
Warm up with a comforting bowl of oatmeal topped with creamy almond butter and fresh banana slices.
Oatmeal is a fantastic source of fiber and protein, providing lasting energy throughout the morning. The almond butter adds healthy fats and a rich flavor, while the banana brings natural sweetness to the mix. This breakfast is perfect for those chilly mornings when you need something warm and satisfying.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Cook Time: 5 minutes
– Total Time: 10 minutes
– Calories: Approximately 350
Nutrition Information:
– Protein: 15g
– Carbohydrates: 55g
– Fat: 10g
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk
– 1 tablespoon almond butter
– 1 banana, sliced
– Cinnamon for sprinkling
Step-by-Step Instructions:
1. In a pot, combine rolled oats and water or milk, and bring to a boil.
2. Reduce heat and simmer for about 5 minutes, stirring occasionally.
3. Once the oatmeal reaches your desired consistency, remove from heat.
4. Transfer to a bowl and top with almond butter, banana slices, and a sprinkle of cinnamon.
5. Serve warm and enjoy!
Tips: For a little crunch, add some chopped nuts or seeds on top.
Frequently Asked Questions:
Q: Can I use quick oats instead?
A: Yes, adjust cooking time according to package instructions.
7. Cottage Cheese Bowl with Fruit
Satisfy your hunger with a refreshing cottage cheese bowl topped with seasonal fruits and a drizzle of honey.
Cottage cheese is a protein powerhouse, and when paired with fruits, it creates a deliciously creamy and sweet breakfast option. This dish is not only nutritious but also wonderfully versatile, allowing you to switch out fruits based on what you have on hand.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Total Time: 5 minutes
– Calories: Approximately 200
Nutrition Information:
– Protein: 20g
– Carbohydrates: 20g
– Fat: 5g
Ingredients:
– 1 cup cottage cheese (low-fat)
– 1/2 cup mixed fruits (berries, peaches, or pineapple)
– 1 tablespoon honey or agave syrup
– Nuts or seeds for topping (optional)
Step-by-Step Instructions:
1. In a bowl, add cottage cheese.
2. Top with mixed fruits of your choice.
3. Drizzle with honey or agave syrup.
4. Add nuts or seeds if desired.
5. Enjoy immediately!
Tips: Try adding a sprinkle of cinnamon or nutmeg for extra flavor.
Frequently Asked Questions:
Q: Is cottage cheese good for breakfast?
A: Yes, it’s high in protein and keeps you feeling full.
8. Avocado Toast with Poached Egg
Elevate your breakfast with a trendy avocado toast topped with a perfectly poached egg.
This dish is not only Instagram-worthy but also a great source of healthy fats and protein. The creamy avocado spread provides a rich base that pairs beautifully with the runny yolk of the poached egg, creating a satisfying and delicious breakfast option that will keep you energized all morning.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Cook Time: 10 minutes
– Total Time: 15 minutes
– Calories: Approximately 300
Nutrition Information:
– Protein: 12g
– Carbohydrates: 30g
– Fat: 18g
Ingredients:
– 1 slice whole-grain bread
– 1/2 avocado
– 1 egg
– Salt and pepper to taste
– Red pepper flakes for garnish (optional)
Step-by-Step Instructions:
1. Toast the slice of whole-grain bread.
2. In a pot, bring water to a simmer and poach the egg for about 3-4 minutes.
3. In a bowl, mash the avocado and season with salt and pepper.
4. Spread the mashed avocado on the toasted bread.
5. Top with the poached egg and sprinkle with red pepper flakes if desired.
6. Serve immediately and enjoy!
Tips: Use fresh lemon juice in the avocado for added flavor and to prevent browning.
Frequently Asked Questions:
Q: Can I use scrambled eggs instead?
A: Yes, scrambled eggs make a delicious alternative.
9. Peanut Butter Banana Protein Pancakes
Satisfy your sweet tooth with these fluffy protein pancakes made with peanut butter and banana.
These pancakes are not only delicious but also packed with protein, making them a perfect breakfast choice for those looking to lose weight without sacrificing flavor. The combination of peanut butter and banana creates a rich, satisfying taste that pairs perfectly with a drizzle of maple syrup or honey.
Recipe Overview:
– Servings: 2
– Prep Time: 10 minutes
– Cook Time: 10 minutes
– Total Time: 20 minutes
– Calories: Approximately 400
Nutrition Information:
– Protein: 25g
– Carbohydrates: 50g
– Fat: 12g
Ingredients:
– 1 cup oats (ground into flour)
– 1 ripe banana
– 1/2 cup almond milk
– 2 tablespoons peanut butter
– 1 teaspoon baking powder
– 1 egg
Step-by-Step Instructions:
1. In a blender, combine ground oats, banana, almond milk, peanut butter, baking powder, and egg. Blend until smooth.
2. Heat a non-stick skillet over medium heat and pour the batter to form pancakes.
3. Cook until bubbles form on the surface, then flip and cook for another minute.
4. Serve with maple syrup or honey.
5. Enjoy warm!
Tips: For added flavor, sprinkle some chocolate chips into the batter before cooking.
Frequently Asked Questions:
Q: Can I make these pancakes vegan?
A: Yes, substitute the egg with a flaxseed egg or applesauce.
10. Sweet Potato and Black Bean Hash
Fuel your morning with a savory sweet potato and black bean hash that’s both hearty and nutritious.
This dish is rich in protein and fiber, thanks to the black beans and sweet potatoes, making it a filling breakfast option that will keep you satisfied. The addition of spices like cumin and paprika adds depth of flavor, making this hash not only healthy but also incredibly tasty.
Recipe Overview:
– Servings: 2
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: Approximately 350
Nutrition Information:
– Protein: 15g
– Carbohydrates: 60g
– Fat: 8g
Ingredients:
– 1 medium sweet potato, diced
– 1 cup black beans (canned, drained)
– 1/2 onion, diced
– 1 bell pepper, diced
– 1 teaspoon cumin
– 1 teaspoon paprika
– Salt and pepper to taste
– Olive oil for cooking
Step-by-Step Instructions:
1. Heat olive oil in a skillet over medium heat.
2. Add diced sweet potato and cook for about 10 minutes until slightly tender.
3. Add onion and bell pepper to the skillet, cooking until softened.
4. Stir in black beans, cumin, paprika, salt, and pepper, and cook for another 5 minutes.
5. Serve hot and enjoy!
Tips: Top with a fried or poached egg for extra protein.
Frequently Asked Questions:
Q: Can I use frozen sweet potatoes?
A: Yes, just adjust cooking time as needed.
11. Egg and Avocado Breakfast Wrap
Wrap up your morning with a delicious egg and avocado breakfast wrap that’s perfect for on-the-go.
This wrap is not only easy to make but also packed with protein from the eggs and healthy fats from the avocado. Utilizing a whole-grain tortilla, this breakfast option is both portable and nutritious, making it an excellent choice for busy mornings.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Cook Time: 5 minutes
– Total Time: 10 minutes
– Calories: Approximately 350
Nutrition Information:
– Protein: 20g
– Carbohydrates: 40g
– Fat: 15g
Ingredients:
– 2 eggs
– 1/2 avocado, sliced
– 1 whole-grain tortilla
– Salt and pepper to taste
– Salsa for serving (optional)
Step-by-Step Instructions:
1. Scramble the eggs in a non-stick skillet and season with salt and pepper.
2. Warm the tortilla in a separate skillet for about 30 seconds on each side.
3. On the tortilla, layer scrambled eggs and sliced avocado.
4. Roll the tortilla tightly to form a wrap.
5. Serve with salsa if desired and enjoy!
Tips: Add some spinach or cheese for extra flavor.
Frequently Asked Questions:
Q: Can I make this wrap ahead of time?
A: Yes, just store in the fridge and reheat before eating.
12. Almond Flour Banana Muffins
Enjoy a delightful treat with these almond flour banana muffins that are not only low in calories but also high in protein.
These muffins are moist, fluffy, and perfect for breakfast on the go. Made with ripe bananas and almond flour, they provide a delicious way to start your day while being diet-friendly. The muffins can easily be made in batches and stored for a quick breakfast option throughout the week.
Recipe Overview:
– Servings: 12
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: Approximately 150 per muffin
Nutrition Information:
– Protein: 6g
– Carbohydrates: 20g
– Fat: 8g
Ingredients:
– 2 cups almond flour
– 2 ripe bananas, mashed
– 3 eggs
– 1/4 cup honey or maple syrup
– 1 teaspoon baking powder
– 1 teaspoon vanilla extract
Step-by-Step Instructions:
1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, mix almond flour, baking powder, and salt.
3. In another bowl, combine mashed bananas, eggs, honey, and vanilla extract.
4. Gradually add the wet ingredients to the dry ingredients and mix until combined.
5. Pour the batter into the muffin tin, filling each cup 3/4 full.
6. Bake for 20 minutes or until a toothpick comes out clean.
7. Let cool and enjoy!
Tips: Store muffins in an airtight container for freshness.
Frequently Asked Questions:
Q: Can I freeze these muffins?
A: Yes, they freeze well for up to 3 months.
13. Smoked Salmon and Cream Cheese Bagel
Treat yourself to a luxurious smoked salmon and cream cheese bagel, perfect for a special breakfast.
This dish combines the rich flavors of smoked salmon with the creamy texture of cream cheese, all on a whole-grain bagel. It’s a protein-rich breakfast that feels indulgent yet is still low in calories, making it a great option when you want to treat yourself without the guilt.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Total Time: 5 minutes
– Calories: Approximately 350
Nutrition Information:
– Protein: 20g
– Carbohydrates: 40g
– Fat: 15g
Ingredients:
– 1 whole-grain bagel
– 2 ounces smoked salmon
– 2 tablespoons cream cheese
– Capers for garnish (optional)
– Fresh dill for garnish (optional)
Step-by-Step Instructions:
1. Slice the whole-grain bagel in half and toast it if desired.
2. Spread cream cheese on each half of the bagel.
3. Layer smoked salmon on top of the cream cheese.
4. Garnish with capers and fresh dill if desired.
5. Serve and enjoy!
Tips: Pair with a side of mixed greens for added freshness.
Frequently Asked Questions:
Q: Can I use a different type of bagel?
A: Yes, any bagel of your choice works well.
14. Chocolate Protein Overnight Oats
Satisfy your chocolate cravings with these delicious chocolate protein overnight oats.
This breakfast is a perfect blend of chocolatey goodness and nutrition, providing a great start to your day. Made with rolled oats, cocoa powder, and protein powder, these oats are rich in fiber and protein, keeping you full and energized. Prepare them the night before for a quick and easy breakfast option.
Recipe Overview:
– Servings: 1
– Prep Time: 5 minutes
– Total Time: 5 minutes + 4 hours (chill time)
– Calories: Approximately 300
Nutrition Information:
– Protein: 25g
– Carbohydrates: 40g
– Fat: 8g
Ingredients:
– 1/2 cup rolled oats
– 1 cup almond milk
– 1 tablespoon cocoa powder
– 1 scoop protein powder
– 1 tablespoon sweetener of choice (honey, maple syrup, etc.)
– Chocolate chips for topping (optional)
Step-by-Step Instructions:
1. In a jar or bowl, combine rolled oats, almond milk, cocoa powder, protein powder, and sweetener.
2. Stir well to combine and let it sit for 10 minutes.
3. Cover and refrigerate for at least 4 hours or overnight.
4. Before serving, stir and top with chocolate chips if desired.
5. Enjoy chilled!
Tips: For added flavor, try adding a splash of vanilla extract.
Frequently Asked Questions:
Q: Can I use water instead of almond milk?
A: Yes, but the oats will be less creamy.
15. Zucchini and Cheese Frittata
End your breakfast journey with a savory zucchini and cheese frittata that’s both filling and nutritious.
This dish is packed with protein and vegetables, making it a wholesome choice for any morning. The combination of zucchini and cheese adds flavor and moisture, creating a delicious frittata that can be enjoyed warm or cold. This recipe is also a great way to use up any leftover veggies you have on hand.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: Approximately 180 per slice
Nutrition Information:
– Protein: 12g
– Carbohydrates: 5g
– Fat: 10g
Ingredients:
– 6 eggs
– 1 medium zucchini, grated
– 1/2 cup shredded cheese (cheddar or mozzarella)
– Salt and pepper to taste
– Olive oil for cooking
Step-by-Step Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a bowl, whisk the eggs and season with salt and pepper.
3. In an oven-safe skillet, heat olive oil over medium heat and add grated zucchini, cooking until softened.
4. Pour the egg mixture over the zucchini and sprinkle cheese on top.
5. Cook on the stove for a few minutes until the edges start to set, then transfer to the oven to bake for 15 minutes or until fully set.
6. Let cool slightly before slicing and serve.
Tips: This frittata can be made ahead of time and stored in the refrigerator for easy breakfasts throughout the week.
Frequently Asked Questions:
Q: Can I add other vegetables?
A: Absolutely! Feel free to customize with your favorites.
Conclusion
These 15 amazing low calorie high protein breakfasts are sure to transform your mornings into a delightful experience while supporting your weight loss journey.
By incorporating these nutritious and delicious recipes into your routine, you can enjoy satisfying meals that fuel your body without compromising on flavor.
Start experimenting with these breakfast ideas, and discover new favorites that will make your mornings brighter!
