High-Protein Breakfasts Under 300 Calories

High-protein breakfasts are a game-changer when it comes to staying full, energized, and on track with your health goals — all without blowing your calorie budget. Whether you’re aiming to build lean muscle, burn fat, or simply kickstart your day with clean energy, these easy meals offer serious nutrition in under 300 calories.

Below are 7 delicious, satisfying, and quick-to-make high-protein breakfasts that support your lifestyle — even on the busiest mornings.

1. Greek Yogurt Power Bowl: Quick & Easy High-Protein Breakfast

Calories: ~280 kcal
Protein: ~20g

Ingredients:

• 150g plain low-fat Greek yogurt
• 1 tsp honey
• 1 tbsp chia seeds
• A few fresh berries

How to Make It:

1. Scoop Greek yogurt into a bowl.
2. Drizzle with honey.
3. Sprinkle chia seeds over the top.
4. Add fresh berries for natural sweetness and antioxidants.

Why it works:
Greek yogurt is packed with casein protein for slow digestion, keeping you satisfied longer.

2. Egg & Veggie Muffins: Make-Ahead High-Protein Breakfast

Calories: ~240 kcal
Protein: ~18g

Ingredients:

• 2 eggs
• 1/4 cup chopped spinach
• 1/4 cup diced bell pepper
• 2 tbsp chopped onion
• Splash of milk (optional)
• Salt, pepper, and herbs

How to Make It:

1. Preheat oven to 375°F (190°C).
2. Whisk eggs and milk in a bowl.
3. Stir in chopped veggies and seasoning.
4. Pour mixture into greased muffin tins.
5. Bake for 15–20 minutes or until firm.

Meal prep tip:
Store in the fridge and reheat as needed throughout the week.

3. Protein Oats: A Warm, Filling High-Protein Breakfast

Calories: ~300 kcal
Protein: ~20g

Ingredients:

• 1/3 cup oats
• 1 scoop vanilla protein powder
• 1/2 mashed banana
• 1/2 cup unsweetened almond milk
• Dash of cinnamon

How to Make It:

1. Combine oats, banana, and almond milk in a pot.
2. Cook on medium heat until oats are soft.
3. Remove from heat and stir in protein powder and cinnamon.
4. Add a splash of water or milk if too thick.

Why it works:
This high-protein breakfast offers both fiber and protein to keep hunger in check.

4. Cottage Cheese Fruit Bowl: A Fresh High-Protein Morning Meal

Calories: ~280 kcal
Protein: ~21g

Ingredients:

• 100g low-fat cottage cheese
• 1/2 sliced peach or handful of berries
• 1 tsp flax or chia seeds

How to Make It:

1. Spoon cottage cheese into a bowl.
2. Top with sliced fruit.
3. Sprinkle with flax or chia seeds for fiber and omega-3s.

Bonus:
This breakfast supports muscle recovery and is gentle on digestion.

5. Protein Smoothie: On-the-Go High-Protein Breakfast Option

Calories: ~250 kcal
Protein: ~22g

Ingredients:

• 1 scoop protein powder
• 1/2 frozen banana
• Handful of spinach or kale
• 1/2 cup almond milk
• Ice cubes

How to Make It:

1. Blend all ingredients until smooth.
2. Add water or more milk to adjust thickness.

Pro tip:
Make it the night before and store in the fridge for a grab-and-go morning boost.

6. Avocado Egg Toast: Balanced High-Protein Breakfast

Calories: ~290 kcal
Protein: ~17g

Ingredients:

• 1 slice whole grain or protein bread
• 1 boiled egg
• 1/4 avocado
• Squeeze of lemon, chili flakes (optional)

How to Make It:

1. Toast the bread.
2. Mash avocado with lemon and chili flakes.
3. Spread avocado on toast.
4. Slice boiled egg on top and season.

Why it works:
It offers a healthy balance of fats, fiber, and protein — great for long-lasting energy.

7. Chia Protein Pudding: Overnight High-Protein Breakfast Prep

Calories: ~270 kcal
Protein: ~20g

Ingredients:

• 2 tbsp chia seeds
• 1/2 scoop protein powder
• 1/2 cup almond milk
• A few berries or dash of cinnamon

How to Make It:

1. In a jar or bowl, mix chia seeds, protein powder, and almond milk.
2. Stir well and refrigerate overnight.
3. Top with berries or cinnamon before serving.

Prep tip:
Perfect for busy mornings — just mix, chill, and eat!

💪 Why High-Protein Breakfasts Support a Healthy Lifestyle

Adding high-protein breakfasts into your routine can:

• Boost metabolism
• Prevent mid-morning energy crashes
• Curb cravings
• Support muscle repair
• Improve mental clarity and focus

Incorporating even one of these meals a few times a week can improve your day, performance, and overall health.

✅Final Thoughts on Choosing the Best High-Protein Breakfast for You

You don’t need complicated recipes or fancy ingredients to fuel your day the right way. These high-protein breakfasts under 300 calories are simple, satisfying, and designed to help you reach your fitness and health goals — all while tasting amazing.

Start small, stay consistent, and fuel your body right from the start.

👉 Want more quick, fitness-friendly recipes and healthy lifestyle tips?