Looking for a high protein breakfast, that is also low in calories? These 17 high protein breakfast ideas are sure to fill you up!
It can be simple to fix a healthy breakfast, even if you need to fix it the night before and reheat it quickly the next day. For me, an ideal breakfast is both low in calories and high in protein. I prefer low calorie so that it helps me maintain my weight loss, and high protein so that it builds muscle and keeps me satiated.
I do prefer to delay breakfast until around 10 these days. I find the later I can start eating in the day, the more work I get done, and the easier it is to stick to my meal plan for the day.
Of course, do what works for you!
Here are some options that should work well for breakfast that are high in protein and low(ish) in calories!
- Egg and Cottage Cheese Stuffed Baked Potato: Scrambled an egg while microwaving a potato. When the potato is done, split the top and stuff it with the egg. Cover with two tablespoons of cottage cheese and some sliced scallions. Not only is it simple to make, but you can throw almost anything at the potato. A little salsa can add to the flavor, and bacon is a good addition for its protein.
- Peanut Butter and Banana Waffle: Cover a Kodiak waffle with two tablespoons of powdered peanut butter and some banana slices. Add a little cinnamon on top. If you want some additional protein, add two tablespoons of chia seeds. This is simple enough that even the kids can make it. Powdered protein can be added too by mixing it into the peanut butter powder; the chocolate-flavored powder is a natural addition.
- Pesto and Parmesan Cheese: Fry two eggs sunny-side up; season with some salt and pepper. When they are ready, slide onto a plate and garnish with a tablespoon of pesto, a slice of pepper, and some Parmesan cheese. If you like ketchup, there is a sugar free brand that’s pretty good from G Hughes (amazon link here) . Salsa can be substituted for the pepper and pesto if those flavors are too strong.
- Yogurt Sundae: Crush a tablespoon of pure maple syrup into 1/3 cup fresh raspberries, creating a sauce. Scoop a cup of Greek yogurt into a bowl, then top with the raspberry sauce, and a tablespoon of slivered almonds. Sunflower seeds can be substituted for almonds; the nuts or seeds, provide a necessary crunch as well as salt to the sundae that adds to its flavor and texture.
- Cheesy Turkey Bacon Tortilla: Top a 6-1/2 inch flour tortilla with two tablespoons of shredded Swiss cheese and a chopped piece of cooked turkey bacon. Broil until the cheese melts. When done top with two tablespoons of diced avocado. Season with a dash of salt, pepper, and your favorite hot sauce. Like with all Mexican foods, salsa is a welcome addition and there are a number of different recipes out there.
- Pistachio and Pomegranate Oatmeal Bowl: Take a bowl of oatmeal and top with two tablespoons of nonfat Greek yogurt, two tablespoons of pomegranate seeds, and a tablespoon of roasted pistachios. Drizzle two teaspoons of honey over everything and finish with a sprinkle of ground cardamom. You can add more fruit, especially if you like your oatmeal on the sweeter side.
- Turkey Sausage Waffle Sandwich: Prepare a toasted buttermilk waffle and sprinkle two tablespoons of cheese; broil until the cheese melts. Cut the waffle in half and top with two slices from a small tomato, season with a dash of salt and pepper. Add a half of a cooked turkey sausage patty. Cover with the other half of the waffle for a sandwich. Also, this works well with a variety of vegetables, especially lettuce and kale.
- Overnight Oats: In a small container, pour in a third-cup each of prepared oats, milk, and plain Greek yogurt. Add in one or two teaspoons of chia seeds and two tablespoons of whey or plant-based vanilla or chocolate protein powder. Mix together and then top with a half-cup of berries or some chopped nuts. Refrigerate. Because these can keep for a couple of days, you can prepare a couple at a time. This also means that you can either mass produce a number of them or produce a number of different ones at one time; this allows you to prepare for a good part of the week and all you need to do is take them out as needed, allowing you to just microwave them as needed.
- Vegetable Frittata Muffins: To the bottom of dozen muffin tins add sauteed vegetables, such as spinach, onions, and peppers. Whisk together six eggs, a quarter-cup of milk, and a dash of salt and pepper; pour the mixture over the vegetables. Sprinkle some grated cheese on top. Bake for twenty minutes at 350 degrees. Wrap two muffins in a high-fiber flatbread, and you are good. Keep in mind that they can be treated as omelets when it comes to other toppings; you can use ham, bacon, and other meats or vegetables as desired. This makes them easy to customize and allows for diets with different specifications; just remember to track each type to avoid problems.
- Chia Pudding: The basic recipe is two tablespoons of chia seeds and a cup of milk. Add a scoop of protein powder. Mix and top with a quarter-cup of whatever fruit toppings you have available. While this recipe is pretty simple, it can be good to mass-produce and have it on hand whenever you need it. This is ideal for any time you need something quick to snack on but does not feel like putting a lot of effort into actually making it.
- Chocolate Banana Peanut Butter Smoothie: Blend a cup of milk with a scoop of chocolate-flavored protein powder, a cup of fresh spinach, a frozen banana, and a tablespoon of peanut butter.
- Protein Bento Box: In a reusable container, pack two hard-boiled eggs, a quarter-cup of roasted nuts, a handful of cherry tomatoes, and one ounce of cheese. This has the most room for customization of these recipes; there are virtually no limits on what you can do with it. This is also great for kids’ lunches, or when you just need something for lunch and have some time to play with it but do not have too much time to play.
- Egg English Muffin: Microwave an egg for sixty seconds then sandwich inside a toasted 100% whole-wheat English muffin. Include a slice of low-fat cheese and a quarter of an avocado. You can always add some meat; a sausage patty or ham slice makes an excellent topper. Should you want to keep to the vegetarian theme, a slice of fried tofu will work wonderfully.
- Chickpea Waffles: Savory waffles can help your diet. These waffles are created with chickpea flour and Greek yogurt with phytonutrient-rich red pepper and spinach, topped with pecorino romano. You can enjoy four of these waffles at the start of your day.
- Veggie-Packed Omelette: This is a basic two-egg omelet with a half-cup each of mushrooms and kale with a quarter-cup of onions; you can substitute other vegetables based on what you have available. Serve it with a simple salad and a few slices of avocado for some extra fiber and healthy fats. You can easily add some meat to this if so desired; fried tofu also works wonderfully with this recipe.
- Blueberry Protein Pancakes: These are free of dairy, gluten, and any additional sugars. Also, because they are made a ripe banana, you do not need to add syrup. Of course, for additional fiber and protein, you can top with cottage cheese, Greek yogurt, some chopped walnuts, or just some fruit.
- Everything Bagel Salmon Wrap: For a more transit-favorable version, take two lavash flatbreads, spread Grek yogurt on them, and then sprinkle on scallions and seasonings. Fill it up with salmon and other vegetables with a handful of lettuce, and you should be good to go.
These are a few ideas on how you can create a great low calorie, high protein breakfast for everyone. You CAN eat a healthy breakfast any day of the week; it only takes a few minutes to fix something high in protein and good for you. It takes minimal planning, and there are plenty of options available for almost any dietary situation. All you need to do is make sure that the kitchen is properly stocked and your breakfasts can make your life that much better.
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