Looking for delicious high-protein low-calorie breakfast ideas? Discover 7 calorie deficit breakfast recipes that will keep you full for hours while keeping you under your calorie goal.
If you’re on a weight loss journey and trying to stick to a calorie deficit, then you know how hard it can be to find delicious low-calorie meals.
Starting the day with something satisfying is a great way to get you out of a restrictive mindset and into one of making mindful swaps without compromising on flavor.
These 7 high-protein low-calorie breakfasts taste (and look) indulgent but each have under 300 calories and over 30 grams of protein meaning they’ll leave you feeling full for hours.
By making some easy swaps like non-fat yogurt or sugar-free sweetener you can enjoy all your favorite breakfast recipes while sticking to your nutritional goals.
So without further ado, let’s get into it with these 7 easy high-protein low-calorie breakfast ideas.
7 High-Protein Low-Calorie Breakfast Ideas
- Low-Calorie Protein Pancakes with Cinnamon and Greek Yogurt
- Egg White, Turkey Bacon, and Cheese Breakfast Sandwich
- Cottage Cheese Bowl with Berries
- Baked Yogurt with Cinnamon
- Egg White Bites with Bell Pepper, Spinach, and Feta
- Chocolate Baked Oats
- Horchata Chia Pudding
Let’s get into the details of why each of these delicious high-protein low-calorie recipes are perfect calorie deficit breakfast ideas!
1. Low-Calorie Protein Pancakes with Cinnamon and Greek Yogurt
I bet you didn’t think you could have pancakes for breakfast while maintaining a calorie deficit.
In fact, protein pancakes make a wonderfully tasty and nutritious breakfast because they are packed with over 30 grams of protein from egg whites and protein powder.
You can even add all kinds of mix-ins like blueberries, sugar-free chocolate chips, and slivered almonds.
Recipe:
- ¼ cup oat flour
- ¼ cup liquid egg whites
- ¼ cup nonfat Greek yogurt (+ an extra dollop for the top)
- ½ scoop vanilla protein powder
- ½ tsp cinnamon
- ½ tsp baking powder
- 1 tbsp unsweetened almond milk
- a splash of vanilla extract
- Cooking spray
- Optional: sugar-free syrup
Combine all of the ingredients into an evenly mixed batter. Heat a non-stick pan over medium heat. Spray with cooking spray and pour the batter into the pan, making small pancakes. Cook until golden brown on each side. Serve with a dollop of Greek yogurt and a sprinkle of cinnamon.
Estimated Nutrition Facts: 290 cal | 30 grams protein | 33 grams carbohydrates | 4 grams fat
2. Egg White, Turkey Bacon, and Cheese Breakfast Sandwich
There’s nothing that will get you out of bed faster than a delicious breakfast sandwich. This high-protein low-calorie option takes advantage of egg whites, low-far cheese and turkey bacon to amp up the protein while reducing the calories.
It’s hard to believe that just one of these sandwiches has over 30 grams of protein with just 290 calories.
Plus, it makes a great lunch option too!
Recipe:
- ½ whole wheat English muffin
- ½ cup liquid egg whites
- 1 slice of reduced-fat cheddar cheese
- 1 slice of turkey bacon
- Cooking spray
- Salt & pepper to taste
Cook the turkey bacon in a non-stick pan until crispy. In the same pan, cook the eggs until set and slightly firm. I prefer cooking them in a single layer without scrambling and then folding them to fit the size of the muffin. Meanwhile, toast your English muffin. Then assemble and enjoy!
Estimated Nutrition Facts: 290 cal | 31 grams protein | 27 grams carbohydrates | 6 grams fat
If you’re a die-hard breakfast sandwich person, it might be worth investing in a super handy all-in-one breakfast sandwich machine. It simultaneously toasts your English muffin, cooks your eggs, and melts the cheese.
3. Cottage Cheese Bowl with Berries
While this might not be the most exciting calorie deficit breakfast option, it just has the most incredible macros and is fairly high-volume so it will leave you feeling full and satisfied.
Low-fat cottage cheese is absolutely packed with protein and just one cup has almost 40 grams of protein. We like topping ours with fresh berries or if we’re feeling fancy we cook down some fresh or frozen berries with a sprinkle of chia seeds for a low-calorie sugar-free jam.
Recipe:
- 1 cup low-fat cottage cheese
- Mixed berries
Top your cottage cheese with mixed berries and enjoy!
Estimated Nutrition Facts: 300 cal | 39 grams protein | 22 grams carbohydrates | 8 grams fat
4. Baked Yogurt with Cinnamon
If you’re feeling fancy, why not try this crème brulée-inspired breakfast idea?
While the flavor profile is a bit different the aromas and the visuals are definitely reminiscent of the real deal.
Baked yogurt is a great way to get all the health benefits of yogurt in a slightly more indulgent-feeling presentation.
Recipe:
- ½ cup nonfat Greek yogurt
- ½ scoop vanilla protein powder
- ½ tsp cinnamon
- ½ tbsp zero-calorie sweetener
- 1 egg white
- a splash of vanilla extract
- Cooking spray
Preheat your oven to 350°F. In a bowl, combine all the ingredients until smooth. Pour into a ramekin that’s been lightly coated with cooking spray. Bake for 20 minutes and top with an extra sprinkle of cinnamon before enjoying!
Estimated Nutrition Facts: 280 cal | 30 grams protein | 24 grams carbohydrates | 4 grams fat
5. Egg White Bites with Bell Pepper, Spinach, and Feta
Egg bites make a great breakfast option for so many reasons. They are easy to meal prep, fun to eat, and a great on-the-go breakfast idea.
By swapping in egg whites instead of whole eggs you can greatly reduce the number of calories while increasing the protein.
The recipe below includes bell pepper, spinch, and feta but the flavor combination opportunities are endless. Turkey bacon and cheese, chicken sausage and parmesan, and smoked salmon and spinach are all great options too!
Recipe (makes 4 servings):
- 1 ½ cup liquid egg whites
- ¾ cup bell pepper, diced
- ¾ cup spinach, chopped
- 3 tbsp feta cheese, crumbled
- Cooking spray
- Salt & pepper to taste
Preheat your oven to 350°F. Grease a muffin tin with cooking spray and evenly distribute the bell peppers, spinach, and feta. Pour the egg whites on top and bake for 18-20 minutes and enjoy!
Estimated Nutrition Facts (for 3): 280 cal | 31 grams protein | 8 grams carbohydrates | 7 grams fat
6. Chocolate Baked Oats
At this point I’m sure you’re familiar with overnight oats, but have you tried baked oats?
To make them, you start by blending the oat mixture so you get a smooth and creamy texture. Then you bake it until its crispy around the edges but gooey and molten in the middle.
Honestly, there might be a little bit of magic involved because they taste way too good to be healthy.
Recipe:
- ¼ cup oats
- ½ scoop chocolate protein powder
- ¼ cup liquid egg whites
- ¼ cup unsweetened almond milk
- ½ tbsp unsweetened cocoa powder
- ½ tsp baking powder
- ½ tbsp zero-calorie sweetener
- ½ tbsp sugar-free dark chocolate chips
- Cooking spray
Preheat your oven to 350°F. Blend all the ingredients except the chocolate chips until smooth. Pour into a greased ramekin and top with the chocolate chips. Bake for 20 to 25 minutes and enjoy.
Estimated Nutrition Facts: 290 cal | 30 grams protein | 27 grams carbohydrates | 7 grams fat
7. Horchata Chia Pudding
Chia pudding has become a breakfast classic for a reason. It’s super easy to make and has amazing macros. Not only is it high in protein, it also has healthy omega-3 fats and fiber meaning it will keep your blood sugar levels stable and stave off mid-morning hunger.
Recipe:
- ¾ cup unsweetened almond milk
- 1 scoop vanilla protein powder
- 1 tbsp chia seeds
- ½ tsp cinnamon
- ½ tsp vanilla extract
Combine the ingredients and add them to a single-serving container and top with extra cinnamon. Refrigerate overnight and enjoy!
Estimated Nutrition Facts: 290 cal | 31 grams protein | 27 grams carbohydrates | 6 grams fat
We absolutely love these cute meal prep jars! They are the perfect size for a single serving and they have an attached spoon which makes them great for on-the-go. Plus, there’s nothing that makes us feel more accomplished than having a matching line up of chia seed puddings in the fridge.
A Few Final Thoughts
Staying in your calorie deficit can be a challenge but it’s one of the best ways to loss weight in a healthy and long-lasting way.
Starting your day with a high-protein low-calorie breakfast is a great way to shift your mindset from one of restriction to one of enjoying each bite and finding ways to enjoy your favorite foods without overdoing it on calories.
These calorie deficit breakfast ideas each have under 300 calories but 30+ grams of protein each meaning that they will keep you full and satisfied for hours!
Let us know which one is your favorite in the comments below.
Bon appétit,
A small note for my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using my links, I will earn a small commission at no extra cost to you.
Hungry for more?
- Strawberry Glaze High Protein Overnight Oats
- The 9 Best High Protein Desserts with 20+ Grams of Protein
- 7 High Protein Low Calorie Dinner Recipes Under 500 Calories
Pin for later!
Leave a Reply