How to Make Your Breakfast Protein Rich And Low in Calories?

Rohit Panwar

A balanced and nutrient rich way is crucial to break your overnight fast. My suggestions for a high protein breakfast under 200 calories will guide you to a nourishing beginning of the day. 

Whether you are on a weight loss journey or a fitness lover, a protein rich low calorie morning meal is quite an essential component of the day. As a nutritionist, I am drawing up a list of such wholesome breakfast recipes for you.  

16 Appetizing Ideas For High Protein Breakfast Under 200 Calories 

In my collection of high protein breakfast under 200 calories, I have added plant and animal based options. You can choose based on your dietary preferences from here:


Greek Yogurt With Poached Egg: Super Easy Vegetarian High Protein Breakfast Under 200 Calories

This rich and creamy recipe is full of protein and still has less than 200 calories. I used Greek yogurt here which has more protein than normal yogurt.  

This low calorie recipe is easy to prepare and you just need a few ingredients. Add garlic powder and finely chopped dill in Greek yogurt. Place poached egg on top of that. Enjoy with a sprinkle of  roasted hemp seeds on top. 

Ingredients Needed :

  • ½  cup nonfat Greek Yogurt: 20 g protein & 118 calories
  • 2 eggs: 8 g protein & 51 calories 
  • Garlic powder & dill
  • Salt & pepper to taste
  • 1 tbsp hemp seeds: 3 g protein & 25 calories
Total Protein: 31-32 grams

Total Calories: 194 Kcal


Savory Cottage Cheese Bowl: Give Your Day a Low Caloric Delicious Beginning 

Cottage cheese is a protein rich dairy product with low calories and an excellent choice as a breakfast food. For this recipe, I generally use low fat cottage cheese and some low calorie veggies like cucumbers, bell peppers, radishes, etc. 

In a bowl add in your cottage cheese along with choice of chopped veggies. Sprinkle fresh herbs along with salt and pepper. Mix well after adding in roasted seeds like chia seeds, pumpkin seeds, hempseeds etc.   

Ingredients Needed:

  • 1/2  cup Low fat  cup cottage cheese: 14 g protein & 82 calorie
  • 1 tbsp mix seeds: 4 g protein & 9 calories
  • 1/2 cup chopped veggies: 1 g protein & 10-20 calories
  • Salt & Pepper to Taste
  • Chili flakes & fresh parsley
Total Protein:  19 -20 grams

Total Calories: 192 Kcal


Edamame Salad With Baby Spinach: A Refreshing Protein Dense Morning Meal Within 200 Calories🌱

Edamame are immature soybeans. These green colored beans are a powerhouse of protein. In this fulfilling edamame recipe I add loads and loads of baby spinach. 

You can get edamame either in pods or unshelled in the frozen sections. You can boil them in salted water for better taste. Mix all the ingredients well and get ready to take on your day.

Ingredients Needed: 

  • 1 cup edamame: 18.4 g protein & 188 calories 
  • 1 ½  cup baby spinach: 3 g protein & 9 calories 
  • Salt,  pepper & lemon juice to taste
Total Protein: 21-22 grams

Total Calories: 197 Kcal 


Veggie Omelet: High Protein Breakfast Under 200 Calories for Weight Loss

Eggs are widely famous for breakfast due to their high protein and low calorie characteristics. These are quick to make, scrumptious in taste and can go well with many different ingredients. 

This omelet recipe is loaded with many nutrient rich vegetables, which gives a good amount of fiber also. I also add nonfat Greek Yogurt in it which will enhance the softness of the omelet. This is an ideal option for weight loss. 

Ingredients Needed :

  • 2 eggs: 8 g protein & 102 calories
  • ¼ cup nonfat Greek Yogurt: 10 g protein & 59 calories 
  • 1 cups spinach: 2 g protein & 6 calories
  • 1 cup mushrooms: 2.5 g protein & 16 calories
  • ½  teaspoon olive oil: 10 Calories
  • Cilantro leaves
  • Salt & Pepper to taste
Total Protein: 22-23 grams

Total Calories: 193 Kcal


Green Silken Tofu Smoothie: Low Carb High Protein Breakfast Under 200 Calories 🌱

Tofu is one of the few vegan foods which are complete protein with all 9 amino acids. There are many textures of tofu which are available like extra firm, firm and soft or silken. 

For this smoothie, I used silken tofu for a smooth texture. With tofu, you can add other protein rich leafy greens like baby spinach and kale. Blend all the listed ingredients mentioned below together and your luscious low calorie smoothie is ready.

Ingredients Needed :

  • 1/2 cup silken tofu: 7 g protein & 63 calories
  • 1 tbsp whey protein powder: 12 g protein & 57 calories
  • 1  cup kale: 2 g protein & 36 calories 
  • ½  kiwi: 23 calories
  • ½  slice of pineapple: 13 calories 
  • Stevia or No calorie sweetener
Total Protein: 21-22 grams

Total Calories: 192 Kcal 


Berry Kefir Smoothie: A Super Easy Protein Rich Breakfast for Busy Mornings

Kefir is a protein rich fermented dairy product which is loaded with many other nutrients. Due to its many health benefits it is also considered as a superfood. 

For making this smoothie, you will need protein powder along with fresh berries. Blend them all together and enjoy a satisfying high protein breakfast a little over 200 calories. 

Ingredients Needed :

  • 1 tbsp whey protein powder: 12 g protein & 57 calories
  • 3/4 cup whole kefir: 8 g protein & 126 calories
  • 1/2 cup mixed berries: 1g protein & 40 calories
  • 1/2 tbsp sweetener: 10 calories
Total Protein: 21-22 grams

Total Calories: 233 Kcal  


Edamame Hummus and Asparagus: A Green & Protein Rich Twist to Regular Hummus🌱

For the regular hummus, canned or boiled chickpeas are used. However, edamame is a better source of protein, so I swap those for chickpeas. 

Enjoy your green hummus with some grilled asparagus or veggies of choice.  

Ingredients Needed :

  • 1 cup edamame: 17 g protein & 188 calories 
  • 1/2 tsp Olive oil: 20 calories
  • Asparagus: 1 g protein & 10 calories
  • Garlic, cumin powder 
  • Salt & pepper to taste
Total Protein: 17-20 grams

Total Calories: 218 Kcal 


Tofu Frittata: A Simple Yet Delightful Option for A Protein Packed Breakfast

This tofu and egg frittata is high in protein and many other nutrients. This savory breakfast is ideal for weekends to cherish with the whole family and friends. 

Make a batter with eggs, tofu, salt, and baking powder. Meanwhile, stir fry spinach with garlic. Mix everything and bake for 30-35 minutes. This delectable breakfast is a must try. 

Ingredients Needed:

  • ½ cup firm tofu: 8.9 g protein & 89 calories
  • 2 eggs: 8 g protein & 102 calories
  • 1 ½  cups spinach: 3 g protein & 9 calories
  • Baking powder and baking soda
  • Salt & pepper to taste
Total Protein: 20-21 grams

Total Calories: 200 Kcal


Chickpea Cottage Cheese Pancake: Indian High Protein Breakfast Under 200 Calories

This savory pancake called “Cheela” is made of yellow chickpea flour. Use buttermilk to make batter which will give it a tangy taste. 

I have added scrambled cottage cheese for the filling to make this recipe a protein dense breakfast. This scrumptious pancake recipe goes very well with a coriander dip called “Chutney”.  

Ingredients Needed:

  • ¼  cup chickpea flour: 5.2 g protein & 89 calories 
  • ½  cup cottage cheese for filling: 14 g protein & 81 calories
  • ¼  cup buttermilk: 2 g protein & 25 calories
  • cumin powder, lemon juice
  • Salt & pepper to taste
Total Protein: 21-22 grams

Total Calories: 195 Kcal


Chicken Quinoa Bowl: A Simple & Soothing Low Calorie Breakfast With High Protein 

This recipe is a protein powerhouse. Chicken breast is basically pure lean protein. You can prepare this roasted skinless chicken breast over the weekend and put it in the fridge for quick morning meals. 

I have added chicken in boiled quinoa but you can also swap it with vegetables like zucchini and broccoli etc. 

Ingredients Needed:

  • ⅔ cup roasted skinless chicken breast:  27 g protein & 140 calories
  • ¼  cup quinoa: 1.1 g protein & 30 calories
  • ¼ teaspoon olive oil: 10 calorie
  • ¼ cup onion & garlic: 15 calories 
  • Salt & pepper to taste
Total Protein: 28-29 grams

Total Calories: 195 Kcal



Eggs With Mozzarella & Microgreen: A Fast Way to Load Your Breakfast With Protein

This low carb high protein breakfast under 200 calories is one of the easiest ways to begin your day. Boil 4 whole eggs and take only the white part of them. Add mozzarella, salt pepper and microgreens for this toothsome salad.  

You can take any kind of microgreens including radish, broccoli etc. Microgreens will enhance the freshness and also the fiber content of this recipe. 

Ingredients Needed: 

  • 4 egg whites: 16 g protein & 72 calories 
  • 1 ounce mozzarella: 6 g protein & 85 calories
  • ½ cup microgreens: 14 calorie
  • Salt & pepper to taste
Total Protein: 22-23 grams

Total Calories: 171 Kcal 


Scrambled Tofu With Peas & Ham: High Protein Breakfast Under 200 Calories

This green peas, ham and tofu scramble is quick to make. You can take any kind of tofu for this recipe, though I picked firm tofu here. 

Firm tofu has more protein compared to soft tofu and gives a better texture to this recipe. This filling morning meal is a great balance of protein, fiber, vitamins and minerals. 

Ingredients Needed:

  • 1 cup firm tofu: 16 g protein & 152 calories 
  • ½  cup green peas: 2-3 g protein & 28 calories
  • 1 slice ham: 3.18 g protein & 19 calories
  • Salt & pepper to taste
Total Protein: 23-24 grams

Total Calories: 199 Kcal


Tempeh & Stir Fried Vegetables: Amp Up the Protein Content of Your Mornings🌱

Tempeh is made of fermented whole soybeans which has all the 9 essential amino acids. Tempeh has a chewy texture that is similar to non-vegetarian options.

Choose your preferred vegetables for therecipe, I took spinach, cabbage, carrot and beans. If you have time you can marinate tempeh with soy sauce for sometime for a better flavor. 

Ingredients Needed :

  • ½  cup tempeh: 15 g protein & 162 calories 
  • ½ cup mix vegetables like carrot, green beans & cabbage: 2-3 g protein & 28 calories 
  • 1 cups spinach: 2 g protein & 6 calories
  • 1 teaspoon Soy sauce: 0.4 protein & 3 calories
  • Salt and pepper to taste
Total Protein: 20-21 grams

Total Calories: 199 Kcal  


Eggs & Grilled Ham Slices: A Wholesome Morning Meal With Two Protein Punches

This combination of eggs and ham is an amazing way to amp up your busy morning with loads of protein and other nutrients. 

Add grilled tomato slices on top of your eggs and ham for a juicy texture. Sprinkle salt, pepper and fresh herbs like thyme or sage. 

Ingredients Needed  

  • 1 whole eggs: 4 g protein & 51 calories 
  • 2 egg white: 8 g protein & 36 calories
  • 2 Ounces ham slices: 11 g protein & 69 calories
  •  medium tomato: 1 g protein & 22 calories
  • 1 teaspoon olive oil: 10 calories 
  • Garlic & fresh herbs like thyme or sage
  • Rock Salt & pepper to taste
Total Protein: 24-25 grams

Total Calories: 188 Kcal


Oatmeal Pancakes: Treat Yourself With This Delectable Protein Rich Breakfast

If you are bored of low calorie and high protein salads and smoothies then treat yourself with these delectable pancakes. Prepared with oat flour and Greek yogurt, these pancakes are a perfect fit to your diet food. 

You can avoid honey or maple syrup and instead use any calorie-free sweetener like erythritol, stevia etc. 

Ingredients Needed  

  • ¼  cup oat flour: 2.6 g protein & 78 calories
  • 3 large egg white: 12 g protein & 54 calories
  • ¼  cup nonfat Greek Yogurt: 10 g protein & 59 calories
  • Baking powder and 1 pinch of salt
  • 1/2 teaspoon Honey/ Maple Syrup: 5 calories
Total Protein: 24-25 grams

Total Calories: 196 Kcal


Smoked Salmon, Egg & Lettuce Wrap: Swap Your High Calorie Wraps to Low Calorie Options

Salmon is an excellent way to add lots of protein in your meal without adding too much calories. Usually smoked salmon is served with bagels or crackers. However, to give it a low calorie makeover I used Ezekiel bread here. 

Ezekiel bread is prepared with sprouted grains and legumes. It is considered one of the healthiest breakfast breads. 

Ingredients Needed:

  • 3 ounce smoked salmon: 15 g protein & 100 calories 
  • 1 slice of sprouted whole grain bread: 4 g protein & 80 calories
  • 1 Egg Whites: 4 g protein & 18 calories 
  • Salt & pepper to taste
Total Protein: 23-24 grams

Total Calories: 198 Kcal

These are a few of my all time favorites options for high protein breakfast under 200 calories. Share your feedback after trying out any of them. 

If you need any further clarifications about these recipes, do write to me in the comment section.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.