How Does A Protein Dense Breakfast Under 300 Calorie Look Like?

Wondering how to prepare a high protein breakfast under 300 calories? As a practising nutrition expert, let me help.

Protein rich breakfast provides you with steady and prolonged energy. It also sets the right tone of the day for better choices of foods. So, let’s understand how to keep this breakfast under 300 calories.

24 Flavorsome Options for High Protein Breakfast Under 300 Calories

A slight increase of protein in your daily routine cuts down your dependency on high caloric refined foods because you stay full for longer.  

I have added 300 calorie breakfast high protein vegetarian, vegan and non-vegetarian options to this list. You can select from here the right options for yourself based on your preferences: 

1.

Greek Yogurt Parfait: Beat the Morning Hustle With This Make Ahead Easy Breakfast

This recipe uses Greek yogurt here which has more protein than normal yogurt.  This rich and creamy recipe just needs to be assembled. 

Take a glass and layer it up with Greek yogurt, blueberries and roasted seeds like pumpkin seeds, hemp seed etc. Add a tablespoon of any natural sweetener of your choice and enjoy every bite of joy. 

2.

Tomato & Cottage Cheese Bowl: 300 Calorie Breakfast High Protein Vegetarian Option

Cottage cheese is a protein rich dairy product with low calories. You can easily make this delicious cheese at home or can get it from the store. 

Add halved cherry tomatoes to your cottage cheese bowl for a juicy texture. Roasted seeds like chia seeds, hemp seeds, pumpkin seeds, flax seeds etc. gives it a crunch. In the end season with salt and freshly crushed black pepper.  

3.

Zucchini & Ham Frittata: A Mouthwatering Protein Dense Morning Meal 

A heavy bottom or cast iron skillet is best for frittata. Grate 1 medium size zucchini and take out its water. Saute it with olive oil and shallot. Now pour the egg and heavy cream mix on it. 

Add cheese and ham slices and put the pan in the oven. Bake it for 10-15 minutes. I used cheddar cheese here. You can take parmesan or mozzarella too for this recipe. 

4.

Omelet With Mushroom & Spinach: Begin Your Day With This Protein Packed Breakfast Within 300 Calories

Eggs have high protein and low calories. This makes them a perfect breakfast choice throughout the world. 

I have added spinach and mushroom to this omelet recipe to add fiber content to my omelet. Nonfat Greek Yogurt will give the soft & fluffy texture to it. If you want to shed a few kgs then this recipe is an ideal breakfast option for you. 

5.

Almond Butter & Raspberries Smoothie Bowl: A Delectable & Colorful Breakfast for Your Nutritional Needs 🌱

This vegan smoothie bowl is perfect if you are the one who likes dessert type breakfast. To make this irresistible smoothie, first blend raspberries, soy milk, almond butter, protein and maple syrup together. 

Use a few more raspberries and roasted seeds as toppings. You can swap peanut butter and strawberries once you get bored. 

6.

Protein Packed Pancake: Set the Right Track for Your Day With This Nutrient Rich Morning Treat 

These protein packed pancakes are light, soft and fluffy and most importantly they are loaded with high protein. 

I mix ½ tablespoon whey protein powder in the batter. However, you can choose your own kind of protein powder for it. Treat yourself with these delectable pancakes without any guilt. 

7.

Vegan Omelet: 300 Calorie Breakfast High Protein Low Carb🌱

This vegan omelet is prepared with extra firm tofu and soy milk. I have added potato starch in it for a fluffy and soft texture. 

Blend tofu, soy milk, salt, pepper, cumin powder, potato starch, garlic powder to make a smooth flowy batter.

Pour the batter on a hot pan and cook it with a lid. Flip it and cook on the other side as well. I fill it with baby spinach, you can use other vegetables for filling. 

8.

Spinach & Tofu Frittata: A Protein Packed & Delightful Breakfast Within Limited Calories

Tofu and eggs make this frittata rich in many micro and macro nutrients including protein. Even though it is loaded with nutrients, it is still within 300 calories. 

To prepare it, first chop spinach and stir fry it with garlic. Mix eggs, tofu, salt & pepper batter in it. Put the skillet in the oven and sprinkle the cheese on top. Let it bake for 10-15 minutes. 

9.

Overnight Oats: Amp Up Your Ordinary Cereal Bowl With Protein

You can’t give an excuse of having those unhealthy breakfasts just because you are busy. These make ahead overnight oats are the perfect solution for this “No-Time To Cook” problem. 

Another best part is that you can choose different ingredients each time. For this recipe I used non-fat Greek yogurt, peanut butter and seeds.

Soak rolled oats in a mason jar at night and enjoy it in the morning with fresh fruits. You can adjust the consistency by adding water, milk or yogurt. 

10.

Egg & Feta Cheese Sandwich: A High Protein Makeover to Regular Sandwiches Under 300 Calories

Sandwiches are one of the most popular breakfast choices in all age groups. With few careful selections you can make your regular sandwich a protein-rich sandwich. 

For this open mouth sandwich, take whole wheat bread. Toast it and spread 2 fried egg whites and feta cheese. Season with olive oil, salt and pepper. 

11.

Hummus, Tofu & Veggie Wrap: Layered Up Your Nutritional Needs in One Go 

To prepare this power packed wholesome breakfast first stir fry tofu and spinach for filling. Take corn tortilla and spread hummus on it. 

Now arrange all the fillings on one side of the tortilla and wrap it. I also added mozzarella in it for more protein.  

12.

Scrambled Tofu With Peas & Bacon: A Quick Protein Dense Breakfast Under 300 Calories 

Scrambled tofu is protein rich and a quick substitute for egg tofu. I have added green peas and bacon in this recipe for fiber and protein. You can swap them with other nutrient rich ingredients. 

I used firm tofu here which contains more protein than other types of tofu. This is a satisfying morning meal and it will keep you full till lunch time. 

13.

Tempeh & Stir Fried Vegetable Burrito: Notch Up Your Breakfast On Next Level 🌱

Tempeh’s chewy texture makes it an ideal meat alternative, made of fermented whole soybeans. Tempeh is considered a complete protein because it contains all 9 essential amino acids. 

For the filling, you can choose your preferred vegetables like spinach, cabbage, carrot and beans. Stir fry all the vegetables and tempeh with soy sauce and spread on tortilla for a wholesome breakfast. 

14.

Smoked Salmon Bagel: Mouthwatering Morning Meal With Two Protein Punches

Bagel with smoked salmon is a healthful way to start your day. It is a perfect combination of protein and carb. 

You don’t have to put much effort into preparing this nutritious morning meal. Just toast your multigrain toast and then spread smoked and grilled salmon on top. Season with herbs, salt and freshly ground pepper. 

15.

Kefir & Blueberry Smoothie: Make This Delectable Protein Rich Smoothie in No-Time

Kefir is loaded with many health benefits. Hence, it is considered as a superfood. Originated in middle eastern countries, kefir is fermented dairy product 

For this super simple recipe, I have mixed 1 tablespoon of protein powder with kefir. Add blueberries, roasted seeds and your choice of natural sweeteners. 

16.

Savory Muffins: Swap Your Sweet Morning Meals to Savory Ones 

These bite size savory muffins are loaded with protein, fiber and many other nutrients.

For this scrumptious recipe, mix chickpea flour with Greek Yogurt, eggs, finely chopped spinach, baking soda and powder to make a smooth, flowy batter.

Pour the batter in a muffin pan and put in the oven for 20-25 minutes. Serve with a dollop of sour cream. 

17.

Avocado, Mozzarella & Edamame Bean Salad: 300 Calorie Breakfast High Protein Low Carb Recipe 

Edamame or Green Soybeans are the powerhouse of protein. These immature soybeans are famous snacks in East Asian countries like Japan, China & Korea. 

You can get edamame either in pods or unshelled in the frozen sections. Boil them in salted water for a better taste. Mix all the ingredients in a large salad bowl & enjoy this refreshing breakfast bowl. 

18.

Chicken & Egg Salad With Greek Yogurt Dressing: A Creamy & Hearty Salad for the Breakfast

This creamy salad is a nutritious and delicious way to start your day. Take chicken breast for this recipe, since it is protein dense. 

Poach chicken on previous night to avoid all morning rush. I used 1 large boiled egg here, you can take 2 medium also. Nonfat Greek yogurt will work to bind the salad together. Season with salt, pepper, garlic powder and herbs. 

19.

Breakfast Quesadilla: A Power Packed Alternate of Regular Morning Sandwiches 

Noone can resist this protein rich, toothsome breakfast quesadilla. Besides the taste, this whole wheat tortilla is filled with loads of protein. 

The recipe is super easy. Beat the eggs and pour on a hot pan. Add cheese and cooked ham pieces on that. Now put the tortilla on top and flip it. After 2 minutes your crispy outside and soft inside quesadilla will be ready to nibble bite.

20.

Tuna Salad Sandwich: Quick 300 Calorie Breakfast High Protein for Weight Loss

Tuna is a protein rich fish and incredibly beneficial for overall health. Its canned version is also equally healthful. Since olive oil intensifies the flavor of tuna, try to choose the one which is packed in olive oil. 

Mix tuna with veggies and sour cream to bind everything together. Add herbs, salt and pepper and spread on your toasted whole wheat slice. 

21.

Quinoa Sushi Bowl: A Low Carb High Protein Breakfast Within 300 Calories 

It might sound difficult but this quinoa sushi bowl is quick and easy to prepare. First boil quinoa in salted water or vegetable stock. 

Let it cool down and then add boiled edamame, cucumber, cabbage and spring onions. Try to chop vegetables in small cubes for this recipe. Season it with soy sauce, rice vinegar, sesame oil and dried seaweeds.

22.

Egg Muffins: Easy to Carry Protein Rich Breakfast Within 300 Calories

If you are the one who usually has their breakfast in the subway or in the car then these egg muffins are perfect for you. 

First stir fry spinach and mushroom with salt and pepper. Add this in eggs and give a gentle whisk. Pour the batter in muffin tin and sprinkle cheese on top. Bake for 20-25 minutes for your tiny on the go breakfast. 

23.

Broccoli, Hummus & Tofu Casserole: Vegan Transformation Of  A Classic Breakfast 

This creamy and rich casserole recipe will keep you full till afternoon. You can make this little extra for the next day. 

Steam broccoli florets and mix with firm tofu and hummus. Add salt, pepper and all other spices and herbs. Spread parmesan cheese on top and bake in the oven for 30-31 minutes. This breakfast is especially amazing for cold winter mornings. 

24.

Chickpea Pancake With Cottage Cheese Filling: A Flavorsome Indian Breakfast Loaded With Protein 

This popular Indian breakfast is known as “Cheela”.To make it even richer in protein, I have use cottage cheese as filling. 

Make a smooth batter by mixing flour and buttermilk. Add all the spices and finely chopped spinach. Make “Cheela” on a hot griddle with the lid on. Once cooked one side then flip and fill cottage cheese in it. Scrambled tofu or egg can also be used for the filling.  

That’s all from me, hope these high protein breakfast under 300 calories will inspire you to make changes in your regular breakfast. Let me know which recipe you try.

Share your feedback and queries about these recipes in the comment section.