18 Low Calorie High Protein Breakfast
- fitnessguidezblog7
- Jun 23, 2025
- 4 min read
18 Low-Calorie, High-Protein Breakfasts for Beginners
Starting your morning with a meal that’s light on calories but full of protein is a beautiful way to care for your body. Whether you want to lose weight, build strength, or just feel full and ready for the day—this kind of breakfast can really help. If you're new to healthy eating, don't worry. These ideas are simple, quick, and use ingredients you probably already have at home. Each one is easy to follow and made just for beginners.
1. Soft Eggs with Spinach and Tomatoes
Crack 2 eggs into a bowl. Add a little salt and pepper. Pour into a warm nonstick pan. Add a handful of spinach and a few cherry tomatoes. Cook gently until eggs are just firm. Eat while warm.
Protein: ~12g Calories: ~150
2. Greek Yogurt with Berries and Seeds
Spoon 1 cup of nonfat Greek yogurt into a bowl. Add strawberries or blueberries. Sprinkle chia seeds or a few nuts on top. If you like sweet, add a bit of honey.
Protein: ~20g Calories: ~150–200
3. Egg Muffins for the Week
Turn oven on to 375°F (190°C).Whisk 4 eggs, add chopped veggies, salt, and pepper. Pour into muffin tin—fill each halfway. Bake for 15–20 minutes. Let cool, then keep extras in the fridge.
Protein: ~6g per muffin Calories: ~70–80
4. Egg White Veggie Burrito
Cook 3 egg whites in a pan with chopped onions, tomatoes, and peppers. Spoon into a whole wheat tortilla. Add a slice of avocado and wrap it up.
Protein: ~15g Calories: ~200–250
5. Banana Protein Pancakes
Mash 1 banana, mix in 2 eggs and a scoop of protein powder. Cook small pancakes in a pan, 2–3 minutes each side. Serve with fruit and a spoon of Greek yogurt.
Protein: ~20g Calories: ~250
6. Cottage Cheese and Fruit Bowl
Put 1 cup of low-fat cottage cheese in a bowl. Add berries or pineapple on top. Sprinkle some cinnamon for flavor.
Protein: ~24g Calories: ~180
7. Protein Overnight Oats
In a jar, mix ½ cup oats, 1 scoop protein powder, ½ cup milk, and ½ cup berries.Stir well, close the lid, and leave in the fridge overnight.
Eat cold in the morning.
Protein: ~20g Calories: ~250
8. Quinoa Breakfast Bowl
Cook ½ cup quinoa, let it cool. Mix with ½ cup Greek yogurt, 1 tablespoon of nuts, and ½ cup berries. Add honey if you like it sweet.
Protein: ~15g Calories: ~220
9. Mug Omelette
Spray a mug with oil. Crack in 2 eggs, add a splash of milk and chopped veggies. Microwave 1–2 minutes, stir once halfway through. Eat right from the mug.
Protein: ~12g Calories: ~150
10. Easy Protein Smoothie
Blend 1 scoop protein powder, 1 cup almond milk, ½ banana, and a handful of spinach. Add ice and blend until smooth.
Protein: ~20g Calories: ~150–200
11. Avocado Toast with Egg
Toast a slice of whole grain bread. Mash ¼ avocado on it, add a boiled or poached egg. Sprinkle with black pepper.
Protein: ~10g Calories: ~200
12. Turkey or Chicken Wrap
Take 2 oz of sliced turkey or chicken. Place it on a whole wheat tortilla with spinach and 1 tbsp hummus. Wrap it up and eat.
Protein: ~18g Calories: ~220
13. Easy Tofu Scramble
Break up ½ block of tofu in a pan. Add salt, pepper, turmeric, and chopped veggies. Cook until warm and golden.
Protein: ~12g Calories: ~150
14. Salmon Rice Cakes
Spread 2 rice cakes with light cream cheese. Add 2 oz smoked salmon and a little dill.
Protein: ~12g Calories: ~180
15. Oven-Baked Frittata Slices
Whisk 4 eggs with veggies and spinach. Pour into a small dish and bake at 375°F (190°C) for 20 minutes. Slice and save for the week.
Protein: ~12g per slice Calories: ~120
16. Baked Mushroom & Egg Dish
Put sliced mushrooms and cherry tomatoes in a small oven dish.Crack 2 eggs on top. Bake at 350°F (175°C) for 15 minutes.
Protein: ~12g Calories: ~140
17. Warm Oats with Peanut Butter & Protein
Cook ½ cup oats with water or milk.Stir in 1 tbsp peanut butter and 1 scoop protein powder.
Top with banana slices.
Protein: ~18g Calories: ~250
18. Cottage Cheese Yogurt Protein Mousse
Blend ½ cup cottage cheese, ½ cup Greek yogurt, and 1 scoop protein powder. Top with berries or chocolate chips.Keep extras in the fridge
.Protein: ~41g Calories: ~425
Helpful Tips for You
Make ahead – A few of these can be made the night before or in big batches for the week.
Mix things up – Try new veggies, fruits, or different protein powders.
Watch your portions – Use cups or a small food scale if needed.
Stay hydrated – Start your day with water or warm tea to feel refreshed.
You don’t need to be a chef to eat well. These meals are simple, full of goodness, and made to make your mornings feel lighter, stronger, and more peaceful. Whatever your goal is—weight loss, strength, or just more energy—this is where your change begins.
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