High protein low calorie breakfasts can be delicious and easy. This list has recipes that are filling and flavorful with at least 20 grams of protein and no more than 300 calories per serving. These healthy breakfast recipes are perfect for meal prep, busy mornings, and breakfast on the go.
This roundup includes pancakes, muffins, egg bakes, breakfast sandwiches, and savory options that work for meal prep or quick mornings.
1. Blueberry Protein Pancakes (40g Protein, 3 Ingredients)
40g protein, 242 calories. These 3 ingredient blueberry protein pancakes are packed with protein and bursting with flavor. This hearty protein breakfast recipe is easy to make, too!
Blueberry Protein Pancakes Recipe
2. Smoked Salmon Egg Muffins
24g protein and 231 calories. These Smoked Salmon Egg Muffins are inspired by lox bagel sandwiches and make a delicious breakfast or brunch. They’re freezer-friendly, you can meal prep them, and they’re delicious on the go!
Smoked Salmon Egg Muffins Recipe
3. Low Carb Protein Waffles
46g protein, 285 calories. This low carb Belgian protein waffle is a delicious and filling high protein breakfast. Great for breakfast meal prep and protein breakfast on the go.
Low Carb Protein Waffles Recipe
4. High Protein Breakfast Sandwich
22g protein and 290 calories. Rich in protein and absolutely hearty and filling, this high protein breakfast sandwich recipe is a keeper. Make it in a big batch over the weekend, and you have a week’s worth of breakfast sandwiches ready!
High Protein Breakfast Sandwich Recipe
5. Chocolate Chip Protein Muffins
31g protein, 286 calories in each of these delicious and satisfying chocolate chip muffins! Great for meal prep as a high protein breakfast. Gluten free, too!
Chocolate Chip Protein Muffins Recipe
6. Southwest Sausage Quiche
21g protein, 200 calories. This Southwest Sausage Quiche is high in protein, easy to make low carb, and absolutely delicious. Perfect for breakfast meal prep!
Southwest Sausage Quiche Recipe
7. Lemon Ricotta Protein Pancakes
32g protein, 263 calories. These Lemon Ricotta Protein Pancakes are flavorful, hearty, and just like the lemon ricotta pancakes you’d find at a cute little downtown café. Delicious and satisfying high protein low calorie breakfast!
Lemon Ricotta Protein Pancakes Recipe
8. Healthy Spinach & Artichoke Egg Casserole
21g protein, 254 calories. This Healthy Spinach & Artichoke Egg Casserole has all the flavor of our favorite dip while being low carb, keto, and gluten-free! Easily made dairy-free too.
Healthy Spinach & Artichoke Egg Casserole Recipe
9. Peanut Butter Waffles (Healthy)
29g protein, 250 calories. Delicious peanut butter protein waffles made with plant protein and powdered peanut butter. Easy to make and naturally gluten free!
Peanut Butter Waffles (Healthy) Recipe
10. Sausage Gravy Egg Casserole
29g protein, 260 calories. Pictures just don’t do justice to how delicious this casserole is! It’s creamy, savory, high protein breakfast heaven! Layered with hash browns, breakfast sausage, and fluffy eggs.
Sausage Gravy Egg Casserole Recipe
11. Pumpkin Protein Pancakes (Easy, 33g Protein)
33g protein, 196 calories. Delicious in any season, these pumpkin protein pancakes make a great high protein breakfast. The recipe is easy, and these healthy pumpkin pancakes are perfect for meal prep.
Pumpkin Protein Pancakes Recipe
12. Bacon Feta & Sweet Potato Egg Casserole
24g protein, 240 calories. This Bacon Feta & Sweet Potato Egg Casserole is loaded with flavor, high in protein, and easily made dairy-free. Perfect for high protein breakfast meal prep!
Bacon Feta & Sweet Potato Egg Casserole Recipe
13. Hamburger Scrambled Eggs
34g protein, 272 calories. These hamburger scrambled eggs combine a breakfast staple with an American classic. Sizzling beef adds protein and texture to the fluffy scrambled eggs — quick, filling, and incredibly satisfying!
Hamburger Scrambled Eggs Recipe
14. High Protein Cottage Cheese Egg Bake
23g protein, 293 calories. This high-protein cottage cheese egg bake will be your go-to low-carb meal prep breakfast for busy mornings. It’s creamy, fluffy, and nutritious — easily adapt it to whatever ingredients you have on hand!
High Protein Cottage Cheese Egg Bake Recipe
15. Ultimate High Protein Breakfast Burritos
20g protein, 287 calories. Tasty breakfast burritos loaded with tofu, turmeric, black beans, walnuts, apples, and avocado. A delicious and filling start to the day — and great for meal prep too!
Ultimate High Protein Breakfast Burritos Recipe
These high protein low calorie breakfast ideas prove that you don’t need oversized portions or complicated recipes to hit your protein goals. Save your favorites and rotate them to keep breakfast consistent, filling, and easy to stick with.