How to Get More Protein From Your Breakfast While Keeping Cholesterol in Check?

Rohit Panwar

Looking for the best options for a high protein low cholesterol breakfast? As a nutritionist, let me help. 

I am sharing with you some of my most recommended and tried breakfast ideas that are rich in protein but also suitable for a cholesterol-conscious diet.

High Protein Low Cholesterol Breakfast Ideas

21 Best High Protein Low Cholesterol Breakfast Ideas

Let’s delve straight into the best options. I have also included some high protein low cholesterol breakfast ideas that are vegetarian and vegan:


Roasted Sweet Potato & Chickpea Bowl

This low cholesterol breakfast option using chickpeas and sweet potatoes is an excellent choice for a meal rich in protein and low in cholesterol. Packed with protein, fiber, vitamins, and minerals, this breakfast is super yummy and easy to make.

Quick Recipe:

  • Toss peeled and cubed sweet potatoes with canned chickpeas, olive oil, smoked paprika, and a pinch of salt.
  • Spread the mixture on a baking sheet and roast for 25-30 minutes until golden and crispy.
  • Serve in a bowl,  with a dollop of hummus or tahini.
  • Sprinkle of fresh herbs and enjoy


Oat Banana Pancakes

This is a nutritious and heart-friendly breakfast option. Oats are a rich source of soluble fiber, that helps with cholesterol regulation, while bananas contribute potassium and natural sweetness. This combination results in a delicious yet very comforting breakfast.

Quick Recipe:

  • Blend 1 cup rolled oats, 1 ripe banana, 1/2 cup almond milk, 1 tsp baking powder, a pinch of salt, and 1 scoop of plant-based protein powder or 1tbsp almond butter.
  • Make a smooth batter
  • Make pancakes and serve with berries, a sprinkle of chia seeds, and a dollop of Greek yogurt or skyr.


Smashed Edamame Toast

This breakfast has all the nutrients you need to start your day on the right foot. Edamame, packed with plant-based protein and fiber, supports muscle health and aids in digestion. The whole-grain toast adds complex carbohydrates for sustained energy, creating a well-balanced and heart-healthy meal.

Quick Recipe:

  • Cook frozen edamame, then drain and cool slightly.
  • Smash the edamame with a fork, mixing it with a splash of lemon juice, salt, and pepper.
  • Toast whole-grain bread slices and spread the smashed edamame mixture on top.
  • Garnish with sliced cherry tomatoes, a drizzle of olive oil, and a sprinkle of sesame seeds.


Scrambled Eggs with Spinach & Tomatoes

This cholesterol-conscious breakfast is one of the most easy to make high protein options. Eggs provide high-quality protein, while spinach adds vitamins and minerals. Tomatoes contribute antioxidants like lycopene. Together they make for a meal that supports overall well-being.

Quick Recipe:

  • In a bowl, whisk 3 egg whites with a pinch of salt and pepper.
  • Sauté a handful of fresh spinach and cherry tomatoes in olive oil until wilted.
  • Pour the whisked eggs over the vegetables and scramble until cooked to your liking.
  • Serve with a sprinkle of feta cheese or a side of whole-grain toast.


Tofu & Kale Breakfast Wrap

This plant based breakfast option is filling and nourishing morning meal option.  Tofu, a plant-based protein source, pairs with kale, providing vitamins and antioxidants. This wrap is not only rich in protein but also supports a heart-healthy lifestyle with its low-cholesterol profile.

Quick Recipe:

  • Sauté diced tofu in olive oil until golden.
  • Add chopped kale to the pan and cook until wilted.
  • Season with turmeric, garlic powder, salt, and pepper for flavor.
  • Spread hummus on a whole-grain wrap and fill with the tofu and kale mixture
  • Optionally add avocado slices and a drizzle of hot sauce.


Overnight Oats with Chia Seeds and Nuts

This wholesome breakfast is a no cook cold and vegan choice. Oats provide soluble fiber, chia seeds provide omega-3 fatty acids and fiber and protein, and nuts contribute healthy fats and protein. Together they make an excellent high protein low cholesterol breakfast.

Quick Recipe:

  • In a jar, combine 1/2 cup rolled oats, 1 tbsp chia seeds, and a mix of your preferred nuts.
  • Add 1/2 cup almond milk and sweeten with a drizzle of maple syrup.
  • Stir well and close the jar. Refrigerate overnight.
  • In the morning, top with fresh berries or sliced banana.


Chickpea Flour Pancakes

These savory pancakes offer a nutritious and cholesterol-friendly alternative to traditional pancakes. These pancakes are rich in protein, vegan and naturally gluten-free and provide a satisfying breakfast option.

Quick Recipe:

  • Mix 1 cup chickpea flour, 1 tsp baking powder, a pinch of salt, and water until you achieve a smooth batter.
  • Heat a non-stick pan over medium heat and ladle the batter onto the pan to form pancakes.
    Cook until bubbles appear on the surface, then flip and cook until golden brown.
    Serve with fresh fruit, a dollop of coconut yogurt, or a drizzle of maple syrup for a delightful, cholesterol-conscious breakfast.


Baked Oatmeal Cups

They offer a nutritious and go to cholesterol-friendly breakfast choice. Oats, a rich source of soluble fiber, promote heart health and provide sustained energy. These cups are versatile, and you can customize them by adding in  fruits, nuts, or seeds of choice

Quick Recipe:

  • Mix 2 cups rolled oats, 1 tsp baking powder, a pinch of salt, and your choice of add-ins.
  • Separately whisk together 2 mashed bananas, 2 cups almond milk, and 1 tsp vanilla extract.
  • Combine the wet and dry ingredients, then spoon the mixture into the muffin cups.
  • Bake for 20-25 minutes or until set and golden brown.


Cottage Cheese Bowl

This recipe is for people who do not like to spend too much time cooking. This is filling, nutritious and rich in protein breakfast and is also highly customizable.

Quick Recipe:

  • In a bowl, combine a cup of low-fat cottage cheese with fresh fruits such as berries, sliced peaches, or pineapple chunks.
  • Add a handful of nuts and seeds like almonds, walnuts, or chia seeds for added protein and healthy fats.
  • Optionally, drizzle with honey or sprinkle with cinnamon for extra flavor.


Smoked Salmon & Avocado Toast

Another easy and high protein breakfast option that’s also low in cholesterol is this toast. Smoked salmon is a rich source of omega-3 fatty acids, supporting heart health, while avocado provides healthy fats and essential nutrients.

Quick Recipe:

  • Toast whole-grain bread slices until golden and crispy.
  • Spread mashed avocado on the toast, creating a creamy base.
  • Top with thin slices of smoked salmon.
  • Garnish with a sprinkle of fresh dill, a squeeze of lemon juice, and cracked black pepper.


Greek Yogurt Parfait

This fermented breakfast option is high in protein and supports digestive health and satiety. Layered with fresh berries, nuts, and a drizzle of honey, this parfait provides a balance of macronutrients and antioxidants, making it a delicious and heart-healthy morning choice.

Quick Recipe:

  • Layer Greek yogurt with a mix of fresh berries such as strawberries, blueberries, and raspberries.
  • Sprinkle a handful of nuts (like almonds or walnuts) for added protein and healthy fats.
  • Drizzle with honey or maple syrup for sweetness.
  • Repeat the layers.


Tofu Scramble with Vegetables

Another vegan high protein low cholesterol breakfast option on my list, this is super easy and quick to make. Tofu, a plant-based protein source, combines with colorful vegetables to offer a satisfying and protein-rich meal. This scramble is not only delicious but also supports muscle health and overall well-being.

Quick Recipe:

  • Sauté diced onions, bell peppers, and spinach in olive oil until softened.
  • Crumble firm tofu into the pan, and stir well to combine with the vegetables.
  • Season with turmeric, cumin, salt, and pepper for flavor and a vibrant color.
  • Cook until the tofu is heated through, and serve with whole-grain toast.


Berry Protein Smoothie

If you like smoothies for breakfast, you need to try this one. Berries, rich in antioxidants, combine with protein  to create a delicious and protein-packed smoothie that will keep you full and keep your cholesterol levels in check.

Quick Recipe:

  • Blend together a cup of mixed berries, handful of spinach with a scoop of protein powder and plant milk of choice.
  • Pour in almond milk or  milk of your choice.
  • Blend until smooth and enjoy.


Mushroom & Spinach Frittata

This is one of my favourite nutrient-dense and cholesterol-friendly breakfast. It combines high quality protein from eggs with mushrooms and spinach, for providing vitamins, minerals, and antioxidants.

Quick Recipe:

  • Sauté sliced mushrooms and fresh spinach in an oven-safe skillet until wilted.
  • Whisk together eggs, salt, and pepper, then pour over the vegetables.
  • Cook on the stovetop for a few minutes, then transfer the skillet to the oven and bake until the frittata is set and golden.


Egg Broccoli Muffins

This breakfast option is not only nutritious but pretty convenient as a make ahead option. It contains high-quality protein, fiber and essential nutrients. You can make a batch in a go and enjoy them as a cholesterol conscious breakfast or snack.

Quick Recipe:

  • Whisk together eggs, salt, pepper, and a touch of milk.
  • Stir in chopped broccoli and any desired additions like diced bell peppers or shredded cheese.
  • Pour the mixture into the muffin cups and bake for approximately 20 minutes or until set.


Turkey & Vegetable Breakfast Burrito

This recipe uses lean turkey for protein and vegetables for essential vitamins and minerals. Wrapped in a whole-grain tortilla, this burrito offers a balanced combination of protein, fiber, and flavor.

Quick Recipe:

  • In a skillet, cook lean ground turkey with diced bell peppers, onions, and spinach.
  • Season with your preferred spices, such as cumin, paprika, and garlic powder.
  • Warm a whole-grain tortilla and spoon the turkey and vegetable mixture onto it.
  • Optionally, add salsa, avocado slices, or a dollop of Greek yogurt.
  • Roll it up, and enjoy.


Quinoa Veggie Bowl

This vegan breakfast option is nutrient-dense and cholesterol-friendly. Quinoa, a complete protein source, pairs with a variety of colorful vegetables to provide essential vitamins, minerals, and fiber. The best part is that this is a highly customizable breakfast option.

Quick Recipe:

  • Sauté a mix of vegetables such as bell peppers, zucchini, and cherry tomatoes in olive oil.
  • Combine cooked quinoa and sautéed veggies in a bowl.
  • Add a sprinkle of herbs, a drizzle of olive oil, and a squeeze of lemon for extra flavor.


Vegan Lentil Pancakes

Lentils are an excellent source of plant based protein which is why it is a must have vegan essential for breakfast and other meals. I usually use red lentils for these pancakes. Trust me, they turn out to be super delicious.

Quick Recipe:

  • Blend 1 cup cooked lentils, 1 cup plant-based milk, 1 cup flour, 1 tablespoon baking powder, and a pinch of salt until smooth.
  • Heat a non-stick pan and ladle the batter to form pancakes.
  • Cook until bubbles form on the surface, then flip and cook until golden brown.
  • Serve with your favorite fruit compote, maple syrup, or a dollop of dairy-free yogurt.


Silken Tofu Smoothie

Adding silken tofu is one of the quickest ways to amp up your protein intake as a vegan. So, I generally add some to my smoothies. It not only increase protein content but also gives smoothies a silky texture.

Quick Recipe:

  • In a blender, combine silken tofu, a banana, a cup of mixed berries, and a splash of plant-based milk.
  • Add a tablespoon of chia seeds or flaxseeds for an extra nutrient boost.
  • Blend until smooth and creamy.


Black Bean & Egg Burrito

This filling breakfast burrito is for days where you need to eat something filling. This burrito will keep you full and provide you all the nutrients you need to go about your busy day.

Quick Recipe:

  • Scramble eggs in a pan with black beans, diced tomatoes, and a sprinkle of cumin and chili powder.
  • Warm a whole-grain tortilla and spoon the egg and black bean mixture onto it.
  • Optionally, add salsa, avocado slices, or a dollop of Greek yogurt.
  • Roll it up, and enjoy.


Tempeh Bacon & Tomato Wrap

Tempeh is a fermented soy product, provides plant-based protein with a savory flavor. It is one of my absolute favorites. The recipe does sound difficult but it just takes a few minutes to make.

Quick Recipe:

  • Slice tempeh into strips and marinate in a mixture of soy sauce, maple syrup, and smoked paprika.
  • Cook the tempeh strips in a pan until crispy, creating a tempeh bacon.
  • Warm a whole-grain tortilla and spread with your favorite sauce (like vegan mayo or hummus).
  • Add the tempeh bacon, sliced tomatoes, and any additional veggies you prefer.
  • Roll  up and enjoy.

These were some of my top favourites for a high protein low cholesterol breakfast. Let me know in the comment section which one you tried.  I’d love to hear from you. 

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.