How to Make Your Breakfast Nutrient & Protein-Rich While Sticking to a 400 Kcal Limit?

Rohit Panwar

Looking for ideas on high protein breakfast under 400 calories. As a nutrition expert, I am here to help you find tasty, satisfying, and nourishing options.

Whether you’re looking for a high protein breakfast under 400 calories for weight loss or for other reasons, these ideas will come to your rescue.

Start Right: High Protein Breakfast Under 400 Calories You’ll Love

Having fine-tuned countless eating plans, I’ve whipped up some unique breakfast gems that will give you high protein and meet your 400 calorie limit: 


Oat Bran Blueberry Muffins (21 g Protein, 404 Calories)

With a balance of complex carbohydrates, dietary fiber, and protein, these high protein high fiber muffins provide sustained energy and keep you feeling full. Apart from snacks, I also love them as a mid day snack.

Combine oat bran, Greek yogurt, egg, a tablespoon of almond butter, and a teaspoon of baking powder. Sweeten the mix with a touch of honey or your preferred sweetener. Mix the ingredients thoroughly and pour the batter into a muffin tin. 

Ingredients Needed: 

  • Oat Bran (1/2 cup): 120 Kcal, 7 g
  • Greek Yogurt (1/4 cup): 60 Kcal, 6g
  • 1 Egg: 70 Kcal, 6g
  • Almond Butter (1 tbsp): 90 Kcal, 2g
  • Honey (1 tbsp) : 64 Kcal 


Turkey & Veggie Scramble (37 g Protein, 400 Calories)

Start your day with a 400 calorie breakfast with eggs.. The turkey provides a hearty dose of lean protein, while the veggies contribute essential nutrients and fiber, making it a wholesome breakfast option.

Heat a non-stick pan and cook lean ground turkey until browned. Add a handful of chopped vegetables such as bell peppers, onions, and spinach. Whisk in two eggs and cook until scrambled. Season with salt, pepper, and your favorite herbs. 

Ingredients Needed: 

  • Ground Turkey (3 oz): 170 Kcal, 21 g
  • Bell Peppers (1/2 cup): 12 Kcal, 0.5 g
  • 2 Eggs: 140 Kcal, 12g
  • Spinach (1 cup): 7 Kcal, 0.9g
  • Onion (1/4 cup) : 16 Kcal, 0.5 g
  • Olive Oil: 50 Kcal
  • Herbs, Salt & Pepper: 5kcal


Tropical Bliss Parfait (24 g Protein, 405 Calories)

This delicious parfait combines the richness of Greek yogurt with tropical flavors of two of my favorite fruits – pineapple and mangoes. It also contains the good fats from chia seeds and almond butter.

Start by layering low-fat Greek yogurt with a mix of diced pineapple and mango. Add a sprinkle of chia seeds and a tablespoon of almond butter. Top it off with a handful of toasted coconut flakes and a drizzle of agave nectar for natural sweetness. 

Ingredients Needed: 

  • Greek Yogurt (1 cup): 100 Kcal, 17 g
  • Diced Pineapple (1/2 cup): 40 Kcal 
  • Diced Mango (1/2 cup): 40 Kcal, 1g
  • Chia Seeds (1 tbsp): 60 Kcal, 2 g
  • Almond Butter (1 tbsp): 90 kcal, 3g
  • Coconut Flakes (1 tbsp): 50 kcal, 0.5
  • Agave Nectar (1 tsp): 25 Kcal

Nourishing High Protein Breakfast Ideas To Try

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Tofu Vegetable Skillet (22g Protein & 400 Calories) 🌱

Another easy to prepare plant based recipe from my list. You can have it any time of the day, but I generally like it for breakfast 

Sauté cubed tofu in olive oil until golden. Add onions, garlic, and ginger; stir in bell peppers, broccoli, and cherry tomatoes. Drizzle with soy sauce, season, cook until tender-crisp, then sprinkle with sesame seeds and green onions.

Ingredients Needed: 

  • Extra Firm Tofu (150g): 183 kcal, 18g
  • Sliced Bell Peppers (1/2 cup):  19 kcal, 0.5g
  • Broccoli (1/2 cup): 15 kcal, 1.3g 
  • Cherry Tomatoes (1/2 cup): 15 kcal, 0.5g 
  • Sliced Onion (1/4 cup): 16 kcal, 0.4g 
  • Minced Garlic (minced) 1 clove: 4 kcal, 0.2g 
  • Olive Oil (1 tbsp): 120 kcal
  • Soy Sauce (1 tbsp): 8 kcal, 1g 
  • Grated ginger (1/2 tsp): 1 kcal
  • Sesame Seeds (1 tsp): 17 kcal, 1g 
  • Chopped Green Onions ( 2 tbsp): 2 kcal
  • Salt and Pepper 


Lima Bean Shakshuka (25g Protein, 430 Calories)

A delightful twist on the classic dish, this flavorful shakshuka variation is one of my faourites. With protein, fiber, and a medley of spices, this dish is a nutritious breakfast experience.

Sauté diced onions and minced garlic in olive oil until golden brown. Add tomatoes, cumin, paprika, chili flakes. Stir in cooked lima beans and let the mixture simmer for 10 minutes. 

Make wells in the sauce and crack two eggs into them. Cover and cook until the eggs are set to your liking. Garnish with fresh parsley and feta cheese. 

Ingredients Needed: 

  • Lima Beans (1/2 cup): 100 kcal, 8g
  • Diced Onions (1/2 cup): 22 Kcal, 0.5g
  • 2 Eggs: 140 Kcal, 12g
  • Minced Garlic: 8 Kcal 
  • Crushed Tomatoes (1 cup): 50 Kcal, 1.5 g
  • Feta Cheese (Garnish): 60 kcal, 3g
  • Cumin & Paprika  (1 tbsp each) : 10 Kcal 
  • Olive Oil (1 tsp): 40 Kcal
  • Chili Flakes, Fresh Parsley



Veggie Egg Cheese Omelette With Toast (24g Protein, 390 Calories)

Easy to make, this is a breakfast option anyone with basic skills can make. The protein-rich eggs combine with colorful vegetables, and melted cheese to provide a balance of flavors and essential nutrients.

In a heated pan, sauté a mix of diced bell peppers, mushrooms, and spinach in butter until tender. Pour seasoned and whisked eggs over the vegetables and let them set at the edges. 

Sprinkle shredded cheese over one half of the omelette and fold it in half. Serve with a slice of whole-grain toast.

Ingredients Needed: 

  • 2 Whole Eggs: 140 kcal, 12g
  • Diced Bell Peppers (1/4 cup): 12 kcal, 0.5g
  • Sliced Mushrooms (1/4 cup): 8 kcal, 1g
  • Spinach (1 cup): 7 kcal, 1g
  • Shredded Cheese (1/4 cup): 110 kcal, 7g
  • 1 Whole-Grain Toast: 70 Kcal, 3g
  • Butter (1 tsp): 34 kcal
  • Salt & Pepper


Smoked Salmon Avocado Wrap (21g Protein, 423 Calories)

Salmon is one of the best sources of good fat and high quality protein and if you have it handy, it can be a great breakfast option. If you don’t chicken breast also works well in this recipe. 

On a whole-grain tortilla spread a layer of cream cheese. Add a handful of fresh arugula. Place thin slices of smoked salmon and add slices of cucumber and red onion. Squeeze a bit of fresh lemon juice over the salmon for an added flavor. 

Ingredients Needed: 

  • Whole-Grain Tortilla: 80 kcal, 2g
  • Cream Cheese (2 tbsp): 100 Kcal, 2g
  • Smoked Salmon (3 oz): 100 kcal,15g
  • Avocado (½ sliced): 120 kcal, 1.5g
  • Arugula (1/2 cup): 3 kcal
  • Sliced Cucumber (1/4 cup): 4 kcal, 0.2 g
  • Sliced Red Onion (1/4 cup): 16 kcal, 0.4 g
  • Lemon Juice


Almond Butter & Coconut Milk Chia Pudding (11 g Protein, 423 Calories)

This delightful and nutrient-rich breakfast option not only satisfies your sweet cravings but also offers a wholesome mix of healthy fats, protein, and fiber.

In a bowl, mix the chia seeds with coconut milk, greek yogurt and almond butter. Sweeten the mixture with honey or maple syrup. Refrigerate the mixture for at least a few hours or overnight. Serve chilled, topped with a sprinkle of shredded coconut.

Ingredients Needed: 

  • Chia seeds (2 tbsp): 138 kcal, 5 g 
  • Coconut milk (1/2 cup): 112 kcal, 1g
  • Almond butter (1 tbsp): 98 kcal, 3g
  • Greek Yogurt (2 tbsp): 30 kcal, 1.5 g
  • Honey (1 tsp): 15 kcal
  • Shredded coconut: 30 kcal,0.5g


Protein-Packed Breakfast Burrito (22g Protein, 423 Calories)

Filled with a hearty combination of eggs, lean protein, and flavorful veggies, this burrito tastes amazing and provides the fuel you need.

Sauté onions and bell peppers until softened and keep aside. Then scramble eggs. In a warm whole wheat tortilla, layer the eggs, black beans, sautéed vegetables, avocado, salsa, and shredded cheese. Roll tightly and enjoy. 

Ingredients Needed: 

  • Whole-Grain Tortilla: 80 kcal, 2g
  • 2 Eggs: 140 Kcal, 12g
  • Cooked Black Beans (1/4 cup): 55 kcal, 3g
  • Sliced Bell Peppers (1/4 cup): 12 kcal, 0.5g 
  • Sliced Avocado (1/4): 60 kcal, 1g
  • Diced Onion (1/4 cup): 16 kcal, 0.5g 
  • Salsa (2 tbsp): 10 kcal 
  • Shredded Cheese (2 tbsp): 50 kcal,3g



Quinoa Breakfast Bowl (17g Protein, 393 Calories)

Enjoy your 400 calories with a bowl of quinoa, fruits, nuts, and yogurt. This is super easy and involves assembling ingredients. 

In a bowl, layer cooked quinoa and top with Greek yogurt. Now add in the mixed berries, sliced banana, and chopped almonds. Drizzle with honey or maple syrup for sweetness.

Ingredients Needed: 

  • Cooked Quinoa (1/2 cup): 111 kcal, 4g
  • Greek Yogurt (1/2 cup): 80 kcal, 10g
  • Mixed Berries (1/2 cup): 30 kcal, 0.5g
  • Sliced Banana: 105 kcal, 1.3g
  • Chopped Almonds (1 tbsp): 7 kcal, 0.3g
  • Honey or Maple Syrup (1 tbsp): 60 kcal 

Suggested: Explore More Ways To Use Quinoa for Breakfast


Peanut Butter & Banana Overnight Oats (21g Protein, 460 Calories)

This easy-to-prepare breakfast option offers a delightful combination of oats, nut butter, and fresh fruit for a nourishing and energy-packed morning.

In a jar, combine rolled oats, milk, Greek yogurt, peanut butter, sliced banana, honey or maple syrup, and chia seeds. Mix well and refrigerate overnight or for at least 4 hours.

Ingredients Needed: 

  • Rolled Oats (1/2 cup): 150 kcal,6g
  • Milk (Dairy or Plant-Based) (1/2 cup): 60 kcal, 3 g
  • Greek Yogurt (1/4 cup): 60 kcal, 5g 
  • Peanut Butter (1 tbsp): 90 kcal, 4 g
  • Sliced Banana (½): 50 kcal, 1 g
  • Chia Seeds (1 tbsp): 50 kcal, 2g


Paneer Stuffed Chila (24g Protein, 402 Calories)

This Indian breakfast serves around 400 calories per serving. It can also be modified to be vegan by replacing cottage cheese with tofu. 

Prepare a batter using chickpea flour, water, yogurt, salt, cumin powder, and turmeric powder. Now prepare crepe-like chilas. To one half add a spoonful of  paneer (Indian cottage cheese) mixture (crumbled paneer chopped onion, tomato, green chili, and fresh coriander.)

Fold the other half over the filling, creating a half-moon shape. Cook until both sides are golden brown.

Ingredients Needed: 

  • Chickpea Flour (1/2 cup): 198 kcal, 8g 
  • Yogurt (¼ cup): 42 kcal, 2g
  • Crumbled Paneer (1/2 cup): 102 kcal, 14 g 
  • Chopped Onion (1 tbsp): 4 kcal 
  • Chopped Tomato (1 tbsp): 4 kcal 
  • 1 chopped Green Chili:  4 kcal 
  • Cumin & Turmeric Powder (1/2 tsp each):  6 kcal 
  • Oil (1 tsp): 42 kcal
  • Salt
  • Chopped Fresh Coriander 


Chickpea & Spinach Scramble (24g Protein, 446 Calories)

This hearty meal is rich in flavours and nutrients. Again, this recipe can be modified for vegans by replacing eggs with tofu. 

Sauté onions and garlic in olive oil. Then add chickpeas, cumin, paprika, and spinach. To this add seasoned eggs and  scramble. I like to top with feta cheese and herbs for additional flavor. 

Ingredients Needed: 

  • Boiled chickpeas (1/2 cup): 134 kcal, 7g 
  • 2 Eggs: 140 kcal, 12g 
  • Spinach (1 cup): 7 kcal, 1g
  • Chopped Onion (1 tbsp): 4 kcal
  • Minced Garlic (1 clove): 4 kcal, 0.2g 
  • Cumin Powder 1/2 tsp: 4 kcal
  • Paprika 1/2 tsp: 3 kcal, 0.2g
  • Olive Oil 1 tsp: 40 kcal
  • Feta Cheese (2 tbsp): 70 kcal, 4g
  • Salt and Pepper 


Mushroom & Spinach Frittata (26g Protein, 388 Calories)

This savory dish is easy to prepare and can give you the calories you need in a nutritious manner. 

Sauté onions and garlic in olive oil, add mushrooms and spinach. Whisk eggs with Parmesan, salt, and pepper; pour over veggies. Cook on the stovetop, then broil until golden. Garnish with herbs and enjoy a hot breakfast or brunch.

Ingredients Needed: 

  • 3 Eggs: 210 kcal, 18g 
  • Sliced Mushrooms (1/2 cup): 10 kcal, 1g 
  • Spinach (1 cup): 7 kcal, 1g 
  • Onion (finely chopped) 1 tbsp: 4 kcal
  • 1 minced clove Garlic: 4 kcal, 0.2g 
  • Cheddar Cheese (1/4 cup): 113 kcal, 6g 
  • Olive Oil (1 tbsp): 40 kcal
  • Salt and Pepper 
  • Fresh Herbs 


Banana & Tofu Smoothie (21g Protein, 445 Calories)

Want something easy, quick and vegan, try this plant based smoothie which is easy to make and full of nutrients.

Blend silken tofu, ripe banana, almond milk, Greek yogurt, nut butter (I like peanut butter, but you can add any other option, honey/maple syrup, vanilla extract, and ice. Adjust the consistency and enjoy.

Ingredients Needed: 

  • Silken Tofu (1/2 cup): 94 kcal, 10g 
  • 1 Banana (ripe) 1: 105 kcal, 1.3g 
  • Almond Milk (1 cup): 30 kcal, 1g
  • Greek Yogurt (1/4 cup): 60 kcal, 6g protein
  • Nut Butter (1 tbsp): 90 kcal, 3g protein
  • Honey or Maple Syrup (1 tbsp): 60 kcal, 
  • Vanilla Extract (1/2 cup): 6 kcal



Cottage Cheese Mango Bowl (21g Protein, 395 Calories)

This bowl is a delicious high protein breakfast under 400 calories for vegetarians. It combines the  creaminess of cottage cheese and the sweetness of ripe mango and is rich in protein, vitamins, and minerals. 

Into a bowl add cottage cheese and top it with diced ripe mango. Sprinkle chopped nuts, such as almonds or walnuts, along with seeds like pumpkin and chia for added crunch and nutritional value. Drizzle a teaspoon of honey for a touch of sweetness. 

Ingredients Needed: 

  • 4 oz Cottage Cheese: 110 kcal, 11 g
  • Diced Mango (1/2 cup): 50 kcal, 0.5 g
  • Chopped Nuts (2 tbsp): 100 kcal, 3 g
  • Honey (1 tsp): 15 kcal
  • Mixed Seeds & Chopped Nuts (2 tbsp) 120 kcal, 6 g


Spirulina Smoothie Bowl (21g Protein, 440 Calories)

The protein and nutrient rich spirulina, is an excellent addition to breakfasts. With other smoothie ingredients, it can give your day the right start. 

Blend frozen mixed berries, banana slices, spirulina powder, Greek yogurt, almond milk, and honey/maple/ date paste until smooth. Pour into a bowl, and enjoy with a topping of sliced fruits, nuts, or seeds. 

Ingredients Needed: 

  • Frozen Mixed Berries (1 cup): : 70 kcal, 1g 
  • 1 Banana: 105 kcal, 1.3g 
  • Spirulina Powder (1 tsp): 10 kcal, 2g 
  • Greek Yogurt ({1/2 cup): 80 kcal, 10g 
  • Almond Milk (1/2 cup): 15 kcal, 0.5g 
  • Honey or Maple Syrup (1 tbsp): 60 kcal
  • Toppings (2 tbsp): 100 kcal, 6g 



Cottage Cheese Pancakes (28g Protein, 433 Calories)

Delight your taste buds with the light and fluffy goodness of Cottage Cheese Pancakes. These pancakes offer a unique twist, incorporating cottage cheese for a protein-packed and satisfying breakfast or brunch option.

Blend cottage cheese, eggs, oats, baking powder, vanilla extract, and cinnamon until smooth. Cook small portions on a heated skillet with butter or oil. Serve hot, drizzled with maple syrup or honey, and topped with fresh fruit.

Ingredients Needed: 

  • Cottage Cheese (1/2 cup): 120 kcal, 14g
  • 2 Eggs: 140 kcal, 12g 
  • Rolled Oats (2 tbsp): 70 kcal, 2g
  • Baking Powder (1/2 tsp): 2 kcal
  • Vanilla Extract (1/2 tsp): 6 kcal
  • Cinnamon (1/4 tsp): 1 kcal
  • Maple Syrup or Honey: 60 kcal
  • Butter or Cooking Oil: 34 kcal

These were some of my top choices for high protein breakfast under 400 calories. Do give them a try, I would love to hear your take on these ideas. 

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.