Packed with wholesome elements such as whole grains, fresh fruits, peanut butter, and eggs, these delectable and substantial breakfast options serve as an excellent way to kick off your mornings. Each recipe adheres to our nutritional standards, featuring low-calorie meals with 375 or fewer calories per serving.
Additionally, they boast high fiber content with 6 grams or more per serving, aiding in achieving your weight loss objectives. With a minimum of 15 grams of protein per serving, these recipes ensure a satisfying and energizing start to your day.
Try out our Raspberry Yogurt Cereal Bowl and Chickpea Kale Toast for a delightful breakfast that will keep you fueled and ready for whatever your day has in store.
Looking to kickstart your day on a positive note? Indulge in one of these nourishing high-protein breakfast options, ranging from a convenient grab-and-go shake to a satisfying breakfast skillet.
1. Simple High-Protein Shake Recipes
Perfect for a quick and healthy high-protein breakfast, this fruity and fun smoothie is sure to start your day off right.
2. Chickpea & Kale Toast
Indulge in this nutritious toast recipe that brings together the flavors of chickpeas, kale, and feta for a delightful and savory bite.
3. Tofu & Vegetable Scramble
Feel free to personalize this quick and easy tofu and vegetable scramble with your preferred mix of vegetables and spices. Opt for vegetables that cook at a similar pace, such as peppers, green beans, and sugar snap peas.
4. Egg and Vegetable Bite Recipe
Frittatas, a traditional Italian egg-based dish resembling a crustless quiche, commonly incorporate a medley of ingredients including meat, vegetables, and cheese.
To enhance the flavors, frittatas pair exceptionally well with a flavorful sauce. Consider topping them with a farmer’s market salad brimming with fresh greens and green goddess dressing, or drizzling a delectable herb pesto for the perfect finishing touch.
Here are some of our preferred frittata flavor combinations:
Broccoli and feta cheese
Mushroom, tomato, and balsamic vinegar
Roasted veggies and romesco sauce
5. Lox Style Salmon Toast Recipe
Breaking news: your breakfast options are not limited to just avocado toast! Let your creativity shine and savor the delightful flavors of a lox style bagel, now transformed into toast!
Indeed, the possibilities for breakfast toast are endless:
- Smoked Salmon Lox-style breakfast toast
- Mushroom Avocado Toast
- Keto Cheese Toast
Boost your protein intake by adding an egg to your toast! Whether it’s hardboiled, soft-boiled, poached, or scrambled, eggs make an excellent addition to any toast. For a twist, consider grating your hardboiled egg on top of your toast!
Average protein per serving: 23 grams.
6. Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Shakshuka is a wholesome dish brimming with vegetables, showcasing eggs cooked in a delightful blend of tomatoes, onions, peppers, and spices. This popular North African and Middle Eastern delicacy is frequently enjoyed for breakfast or lunch.
7. Southwest Breakfast Quesadilla
Pico de gallo and cheesy eggs make this quick breakfast flavorful and satisfying.
8. Ricotta & Yogurt Parfait
This breakfast recipe, reminiscent of a lemon cheesecake, is a simple and quick option to prepare in the morning. Alternatively, you can mix the filling in a jar the night before and add the fruit, nuts, and seeds when you arrive at work.
9. Breakfast Tacos With Bacon & Spinach
Craving tacos? Don’t restrict yourself to lunch or dinner. Instead, whip up these delectable breakfast tacos filled with eggs, spinach, cheese, and mushrooms, and relish a satisfying, protein-rich meal to kickstart your day.
10. Vegetarian Black Bean Omelet
Black beans, being rich in fiber, serve as an excellent option for weight loss. Combining them with eggs provides a delightful protein boost to kick off your day.
11. Cinnamon Vanilla Protein Breakfast Bites
Opting for this gluten-free, lean protein recipe can be a fantastic choice for a weight loss breakfast. The blend of protein powder, almond butter, and oats will provide you with a healthy energy boost to keep you motivated to maintain a nutritious diet all day long.
12. Turkey Sausage Breakfast Casserole Recipe
Combining the best of a giant egg bite and a frittata, breakfast casseroles offer a versatile dish that can be enriched with a variety of ingredients. They make an excellent brunch choice, perfect for utilizing any leftover ingredients from the week. For an added touch, serve it in a stunning baking dish.
Try the slightly smoky turkey sausage and sweet potato breakfast casserole for a fulfilling brunch favorite, or explore the paleo breakfast sausage casserole. To cater to vegetarians, consider swapping out the ingredients with plant-based beyond meat for a protein-packed, vegetarian-friendly alternative.
Average protein per serving: 23 grams.
13. Egg Shakshuka Breakfast Recipe
Shakshuka, which translates to ‘all mixed together,’ honors the North African immigrants credited with introducing this dish to Israel.
While the origins of this savory roasted pepper and egg delicacy remain a topic of debate, you’re bound to relish this Middle Eastern take on ‘huevos rancheros’ (and indeed, various versions of this dish can be found across the globe!).
14. Protein Overnight Oats Recipe
Oatmeal stands as a timeless and healthy breakfast choice, yet many recipes lean toward being carb-heavy, lacking overall macro balance.
Fortunately, you can easily enhance the protein content of your morning meal with a few basic ingredients. Begin by incorporating a scoop of protein powder into your oatmeal! Additionally, consider opting for overnight oats, a convenient grab-and-go option for a quick, healthy breakfast the following day.
Average protein per serving: 18 grams.
15. Sheet-Pan Egg Sandwiches for a Crowd
Planning to host a gathering for the holidays or any other special occasion? Skip the hassle of preparing individual servings of eggs and opt for these convenient sheet-pan egg sandwiches. With just one batch, you can create ample bacon, egg, cheese, and vegetable sandwiches to accommodate 12 people, saving you the time typically spent preparing breakfast for a smaller group.
16. Cheesy Egg Quesadilla with Spinach
Indulge in a quick, protein-rich breakfast with a cheesy, spinach-filled quesadilla topped with a sunny-side-up egg. Add a dash of hot sauce for an extra kick of spice.
17. Strawberry & Yogurt Parfait
This strawberry parfait recipe combines fresh fruit, Greek yogurt and crunchy granola for an easy breakfast. Pack the parfait in a mason jar for a healthy breakfast on the go.
18. Classic Breakfast Taco Recipe
The beauty of a taco is its endless variety of flavor combinations and, this recipe utilizes a low-carb shell allowing for more versatility and variety in your filling without worrying about ingesting a high-carb brunch.
Although this breakfast taco recipe is prepared with a vegan tofu scramble filling, you can easily substitute it with some scrambled eggs.
Top these with a tasty pineapple papaya salsa, or prepare a breakfast burrito instead.
Use this recipe as a foundation for future meal prep ideas and create your own signature taco recipe.
19. Vegan Mediterranean Breakfast Skillet Recipe
Utilizing a cast-iron pan to prepare this breakfast skillet helps crisp the small diced sweet potatoes and chickpeas while browning the Beyond Meat® and artichokes.
Although we used a plant-based meat alternative, you can substitute any meat you’d like and top it off with poached eggs or scrambled eggs on the side.
Try it with:
Try it with:
- Ground beef
- Shredded chicken
- Tofu
- Breakfast sausage
Average protein per serving: 22 grams.
20. Berry-Kefir Smoothie
Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.
21. Breakfast Hash With Sweet Potatoes & Chicken Sausage
Sweet potatoes are a rich source of protein and make a fantastic addition to any breakfast. Chop up this starchy vegetable along with vegetables, chicken sausage, and an egg for a perfect protein-packed morning dish.
22. Migas with Spinach
This take on migas, a dish originating in Spain, includes spinach for a boost of color and nutrition while diced avocado provides a creamy textural finish.
23. Hearty Italian Hash With Eggs
If you’re looking for a hash-style dish but not feeling the Sweet Potato Breakfast Hash, give this Italian-inspired option a try. It features a delightful blend of red potatoes, eggs, mushrooms, kale, asiago cheese, and chicken sausage, resulting in a mouthwatering high-protein breakfast that you’ll find yourself yearning for regularly.
24. Vegan Freezer Breakfast Burritos
Having a stash of flavorful bean burritos in your freezer means you’ll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning or to take to the campsite for an easy campfire meal. Our vegan breakfast filling—made with tofu and prepared to mimic scrambled eggs—is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal.
25. California-Style Breakfast Sandwich
Indulge in this quick and easy-to-make fresh bagel breakfast sandwich that bursts with flavor. Creamy avocado perfectly complements the crispiness of onions and sprouts, creating a satisfying and wholesome breakfast option that is brimming with layers of delightful taste.
26. “Egg in a Hole” Peppers with Avocado Salsa
Enjoy this vibrant twist on the classic egg in a hole with colorful bell pepper rings replacing the bread. Simply cook an egg within the pepper rings and top it off with a lively avocado salsa for a cheerful and nutritious breakfast option.
27. Mini Egg Frittatas
If eggs for breakfast sounds boring, try these individual frittatas, Neva says. Mix two whole eggs and one extra egg white together with two ounces of sautéed vegetables. For even more protein, add three ounces of turkey sausage.
Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes).
One serving is two egg cups. These are a perfect option if you’re not a morning person, as they can be made ahead and then reheated quickly on your way out the door, she adds.
Per serving: 353 calories, 31 g protein, 17 g fat, 17 g carbs, 2 g fiber
28. Cottage Cheese Bowl
When it comes to increasing your protein intake, low-fat cottage cheese is an option many people overlook. The nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, Rösser says. (Note: Low-fat cottage cheese has more protein per serving than full-fat, although both are great options.) She recommends filling a bowl with one cup cottage cheese, mixing in 1/4 cup black beans, and topping with tomatoes, paprika, salt, and pepper.
Per serving: 240 calories, 28 g protein, 5 g fat, 20 g carbs, 4 g fiber
29. Shakshuka
This classic Israeli breakfast dish, which literally translates to “breakfast,” features a delightful combination of eggs, onions, and tomatoes. Create a savory sauce using 1/4 cup of sliced onions, 1/2 sliced red bell pepper, one tomato, and 1/4 teaspoon of paprika. Place two cooked eggs on a slice of whole-grain bread and generously pour the sauce over it. Enhance the flavors with parsley leaves, chili flakes, salt, and pepper.
Nutritional information per serving: 237 calories, 17 g protein, 10 g fat, 21 g carbs, 4 g fiber.
30. Poached Eggs on Sourdough
Elevate your regular egg preparation by poaching an egg in water infused with a touch of vinegar, suggests Kukuljian. Pair it with a slice of whole-grain sourdough toast, which serves as a source of pre- and probiotics, and a teaspoon of olive oil to create a satisfying and nutritious meal.
Nutritional information per serving: 173 calories, 9 g protein, 9 g fat, 15 g carbs, 2 g fiber.
31. Breakfast Tostada
This simple and fulfilling breakfast recipe, inspired by Mexican flavors, adds a burst of taste to your meal. Combining fresh ingredients with items from the store, this breakfast can be ready on your table within 20 minutes.
32. PB Banana Protein Flatbread
To prepare, toast a high-fiber flatbread (consider trying Carbonaut Low Carb Seeded Bread, which provides six grams of fiber) for about three to four minutes. Mix three tablespoons of powdered peanut butter (such as PB2 brand), one tablespoon of vanilla protein powder (like Vital Proteins Collagen Whey), and half a packet of stevia
Add two to three tablespoons of water and stir until the mixture is spreadable but not runny. Spread this blend onto the flatbread and top it with half a sliced banana and a sprinkle of cinnamon.
Nutritional information per serving: 200 calories, 19 g protein, 5 g fat, 22 g carbs, 8 g fiber.
33. Breakfast Beans with Microwave-Poached Egg
In Costa Rica, the beloved breakfast bean dish is known as gallo pinto, which translates to spotted rooster, alluding to the contrast between the dark beans and the light-colored rice. While this recipe suggests cooked barley, feel free to utilize any leftover cooked grain you have readily available.