Tired of bland, repetitive breakfasts? Say goodbye to morning monotony with our curated list of 31 high-protein, low-calorie breakfast meal prep recipes.
These easy-to-make dishes will revolutionize your mornings, boost your energy, and help you crush your fitness goals.
From savory scrambles to sweet treats, we’ve got your taste buds covered while keeping your waistline in check.
High Protein Low-Calorie Breakfast Meal Prep
1. Greek Yogurt Parfait
This simple yet delicious parfait is a protein powerhouse. The Greek yogurt provides a creamy base, while mixed berries add natural sweetness and antioxidants.
A sprinkle of low-fat granola gives a satisfying crunch without too many added calories.
The addition of vanilla protein powder boosts the protein content significantly, making this a filling and nutritious start to your day.
Meal Prep Tip: Layer the ingredients in mason jars, keeping the granola separate until ready to eat to maintain its crunch. These parfaits can be prepared up to 3 days in advance.
Nutritional Information Per Serving:
- Calories: 315
- Protein: 38g
- Carbohydrates: 30g
- Fat: 3g
- Fiber: 4g
Check full Greek Yogurt Parfait recipe here.
2. Overnight Protein Oats
Overnight oats are a meal prep staple, and this protein-packed version takes it to the next level.
The oats provide complex carbohydrates for sustained energy, while the protein powder and chia seeds significantly boost the protein content.
Chia seeds also add healthy omega-3 fatty acids and fiber. The almond milk keeps the calorie count low while adding a subtle nutty flavor.
Meal Prep Tip: Prepare a week’s worth in individual jars. Add a splash of extra almond milk in the morning if the oats are too thick.
Nutritional Information Per Serving:
- Calories: 380
- Protein: 32g
- Carbohydrates: 45g
- Fat: 9g
- Fiber: 8g
Check the full Overnight Protein Oats recipe here.
3. Egg White and Vegetable Frittata
This frittata is a versatile and lean protein option. Egg whites provide high-quality protein with minimal fat and calories.
The addition of spinach, bell peppers, and onions not only enhances the flavor but also increases the nutrient density, adding vitamins, minerals, and fiber.
The small amount of reduced-fat cheese adds calcium and a savory flavor without significantly increasing the calorie count.
Meal Prep Tip: Bake a large frittata and cut into individual portions. These can be refrigerated for up to 4 days or frozen for up to 2 months.
Nutritional Information Per Serving:
- Calories: 220
- Protein: 35g
- Carbohydrates: 8g
- Fat: 5g
- Fiber: 2g
Check the full Egg White and Vegetable Frittata recipe here.
4. Protein Smoothie Bowl
This smoothie bowl is a great way to pack in protein and nutrients in a delicious, ice-cream-like format.
The protein powder provides a significant protein boost, while the frozen berries add natural sweetness, fiber, and antioxidants.
Spinach sneaks in extra nutrients without affecting the taste. Chia seeds add omega-3 fatty acids and extra protein.
Meal Prep Tip: Pre-portion smoothie ingredients (except liquid) in freezer bags. Blend with almond milk in the morning and top with sliced banana for quick preparation.
Nutritional Information Per Serving:
- Calories: 320
- Protein: 30g
- Carbohydrates: 40g
- Fat: 7g
- Fiber: 11g
Check the full Protein Smoothie Bowl recipe here.
5. Breakfast Burrito
This protein-packed burrito is a satisfying way to start your day. The egg whites provide lean protein, while black beans add plant-based protein and fiber.
The whole wheat tortilla offers complex carbohydrates and additional fiber.
Salsa adds flavor with minimal calories, and the avocado provides healthy fats that help with nutrient absorption and satiety.
Meal Prep Tip: Prepare the egg white and black bean filling in advance.
Assemble burritos without avocado, wrap in foil, and freeze. Thaw overnight and add fresh avocado before eating.
Nutritional Information Per Serving:
- Calories: 380
- Protein: 33g
- Carbohydrates: 35g
- Fat: 12g
- Fiber: 9g
Check the full Breakfast Burrito recipe here.
6. Egg Muffins
These portable egg muffins are perfect for busy mornings. Packed with protein from egg whites and lean turkey or ham, they’re a satisfying and nutritious option.
The addition of vegetables like spinach and bell peppers increases the nutrient content and adds flavor and texture.
Meal Prep Tip: Bake a batch on Sunday and store in an airtight container in the refrigerator. They can be eaten cold or quickly reheated in the microwave.
Nutritional Information Per Serving (2 muffins):
- Calories: 180
- Protein: 25g
- Carbohydrates: 5g
- Fat: 8g
- Fiber: 1g
Check full Egg Muffins recipe here.
7. Protein Pancakes
These aren’t your average pancakes.
Made with a blend of protein powder, egg whites, and oats, they pack a serious protein punch while keeping the calorie count low.
The oats provide fiber and complex carbohydrates for sustained energy.
Meal Prep Tip: Make a large batch and freeze with parchment paper between each pancake. Reheat in the toaster or microwave for a quick breakfast.
Nutritional Information Per Serving (3 pancakes):
- Calories: 280
- Protein: 30g
- Carbohydrates: 28g
- Fat: 5g
- Fiber: 4g
Check full Protein Pancakes recipe here.
8. Egg White and Avocado Toast
This simple yet nutritious breakfast combines the protein power of egg whites with the healthy fats of avocado.
The whole grain toast provides complex carbohydrates and fiber, making this a well-balanced meal to start your day.
Meal Prep Tip: Cook the egg whites in advance and store in the refrigerator. In the morning, toast the bread, mash fresh avocado, and reheat the egg whites for a quick assembly.
Nutritional Information Per Serving:
- Calories: 290
- Protein: 25g
- Carbohydrates: 25g
- Fat: 11g
- Fiber: 7g
Check the full Egg White and Avocado Toast recipe here.
9. Turkey Bacon and Egg White Wrap
This wrap offers a leaner alternative to traditional bacon and egg breakfasts.
Turkey bacon provides protein with less fat than regular bacon, while egg whites offer pure protein. The whole wheat wrap adds fiber and complex carbohydrates.
Meal Prep Tip: Cook turkey bacon and egg whites in bulk. Store separately in the refrigerator and assemble the wrap with fresh spinach in the morning.
Nutritional Information Per Serving:
- Calories: 270
- Protein: 28g
- Carbohydrates: 25g
- Fat: 8g
- Fiber: 3g
Check the full Turkey Bacon and Egg White Wrap recipe here.
10. Protein-Packed Smoothie
This smoothie is a quick and easy way to get a hefty dose of protein in the morning.
The combination of protein powder, Greek yogurt, and almond milk creates a creamy, protein-rich base, while the banana and spinach add nutrients and natural sweetness.
Meal Prep Tip: Pre-portion all ingredients except the liquid in freezer bags.
In the morning, dump the contents of a bag into the blender, add liquid, and blend for a quick breakfast.
Nutritional Information Per Serving:
- Calories: 280
- Protein: 30g
- Carbohydrates: 30g
- Fat: 5g
- Fiber: 5g
Check full Protein-Packed Smoothie recipe here.
11. Cottage Cheese Bowl
Cottage cheese is an excellent source of protein and makes for a creamy, satisfying breakfast.
Topped with sliced almonds for healthy fats and crunch, and fresh berries for sweetness and antioxidants, this bowl is both nutritious and delicious.
Meal Prep Tip: Portion out the cottage cheese into containers and store the toppings separately. Assemble in the morning for the best texture.
Nutritional Information Per Serving:
- Calories: 250
- Protein: 28g
- Carbohydrates: 20g
- Fat: 8g
- Fiber: 4g
Check the full Cottage Cheese Bowl recipe here.
12. Smoked Salmon on Cucumber Slices
This low-carb, high-protein option is perfect for those watching their calorie intake.
Smoked salmon provides high-quality protein and omega-3 fatty acids, while cucumber offers a refreshing crunch with very few calories.
A dollop of Greek yogurt adds extra protein and a creamy texture.
Meal Prep Tip: Slice cucumbers and store in an airtight container. Assemble with smoked salmon and Greek yogurt just before eating to maintain freshness.
Nutritional Information Per Serving:
- Calories: 180
- Protein: 25g
- Carbohydrates: 5g
- Fat: 8g
- Fiber: 1g
Check full Smoked Salmon on Cucumber Slices recipe here.
13. Protein Waffles
These waffles are a protein-packed twist on a breakfast favorite.
Made with a blend of protein powder, whole wheat flour, and egg whites, they offer a balanced mix of protein and complex carbohydrates.
Top with fresh berries for added nutrients and natural sweetness.
Meal Prep Tip: Make a large batch and freeze. Reheat in the toaster for a quick, high-protein breakfast.
Nutritional Information Per Serving (2 waffles):
- Calories: 300
- Protein: 28g
- Carbohydrates: 35g
- Fat: 6g
- Fiber: 5g
Check full Protein Waffles recipe here.
14. Tuna Salad on Cucumber Boats
This savory breakfast option is high in protein and low in calories.
The tuna provides lean protein, while Greek yogurt adds creaminess and additional protein with fewer calories than mayonnaise.
Cucumber boats make a refreshing, low-calorie base.
Meal Prep Tip: Prepare the tuna salad in advance and store in the refrigerator. Slice cucumbers and assemble just before eating to prevent sogginess.
Nutritional Information Per Serving:
- Calories: 200
- Protein: 30g
- Carbohydrates: 5g
- Fat: 7g
- Fiber: 1g
Check the full Tuna Salad on Cucumber Boats recipe here.
15. Quinoa Breakfast Bowl
Quinoa for breakfast? Absolutely! This protein-rich grain makes an excellent base for a morning meal.
Topped with almond milk, cinnamon, and sliced almonds, it’s a comforting and nutritious way to start the day.
Meal Prep Tip: Cook a large batch of quinoa at the beginning of the week. Reheat portions with almond milk and add toppings in the morning.
Nutritional Information Per Serving:
- Calories: 290
- Protein: 12g
- Carbohydrates: 45g
- Fat: 8g
- Fiber: 6g
Check the full Quinoa Breakfast Bowl recipe here.
16. Turkey and Egg White Breakfast Sandwich
This lean breakfast sandwich is a great high-protein start to the day.
Turkey breast provides lean protein, while egg whites add even more protein without the added fat from yolks.
A whole-grain English muffin offers complex carbohydrates and fiber.
Meal Prep Tip: Cook egg whites in a muffin tin and assemble sandwiches without toasting the muffin. Wrap individually and freeze. Reheat in the microwave or oven.
Nutritional Information Per Serving:
- Calories: 280
- Protein: 30g
- Carbohydrates: 30g
- Fat: 5g
- Fiber: 4g
Check the full Turkey and Egg White Breakfast Sandwich recipe here.
17. Ricotta and Berry Toast
This simple yet elegant breakfast combines the protein power of ricotta cheese with the antioxidant benefits of mixed berries.
Whole grain toast provides complex carbohydrates and fiber for sustained energy.
Meal Prep Tip: Toast bread and store in an airtight container. In the morning, spread with ricotta and top with fresh berries for a quick assembly.
Nutritional Information Per Serving:
- Calories: 250
- Protein: 15g
- Carbohydrates: 30g
- Fat: 10g
- Fiber: 5g
Check full Ricotta and Berry Toast recipe here.
18. Vegetable and Egg White Frittata Cups
These individual frittata cups are perfect for portion control and easy grab-and-go breakfasts.
Packed with egg whites for lean protein and various vegetables for nutrients and fiber, they’re a nutritious way to start the day.
Meal Prep Tip: Bake a batch in a muffin tin and store in an airtight container in the refrigerator. Reheat in the microwave or enjoy cold.
Nutritional Information Per Serving (2 cups):
- Calories: 160
- Protein: 25g
- Carbohydrates: 6g
- Fat: 4g
- Fiber: 2g
Check the full Vegetable and Egg White Frittata Cups recipe here.
19. Greek Yogurt Breakfast Bowl
This versatile breakfast bowl starts with a base of protein-rich Greek yogurt.
Topped with sliced banana for natural sweetness, a drizzle of honey for flavor, and chia seeds for extra protein and omega-3 fatty acids, it’s a balanced and satisfying meal.
Meal Prep Tip: Portion out Greek yogurt into containers. Add toppings in the morning to maintain freshness and prevent sogginess.
Nutritional Information Per Serving:
- Calories: 300
- Protein: 25g
- Carbohydrates: 40g
- Fat: 6g
- Fiber: 5g
Check the full Greek Yogurt Breakfast Bowl recipe here.
20. Protein-Packed Breakfast Cookie
Who said you can’t have cookies for breakfast? These healthy cookies are made with oats, protein powder, mashed banana, and egg whites, making them a nutritious and satisfying morning treat.
Meal Prep Tip: Bake a batch on Sunday and store in an airtight container. They’ll keep at room temperature for a few days or in the refrigerator for up to a week.
Nutritional Information Per Serving (2 cookies):
- Calories: 220
- Protein: 15g
- Carbohydrates: 30g
- Fat: 6g
- Fiber: 4g
21. Savory Oatmeal with Egg
This savory twist on oatmeal is a great way to change up your breakfast routine.
The oats provide complex carbohydrates and fiber, while the egg adds protein and healthy fats. Spinach increases the nutrient content, and a dash of hot sauce adds flavor with minimal calories.
Meal Prep Tip: Cook a large batch of plain oatmeal and store in the refrigerator. In the morning, reheat a portion with spinach and top with a freshly poached egg.
Nutritional Information Per Serving:
- Calories: 280
- Protein: 18g
- Carbohydrates: 35g
- Fat: 10g
- Fiber: 6g
22. Tofu and Vegetable Breakfast Scramble
This vegan-friendly breakfast option is high in protein and packed with vegetables.
Tofu provides plant-based protein, while a mix of vegetables adds nutrients, fiber, and flavor.
Turmeric not only adds color but also offers anti-inflammatory benefits. The combination of tofu, bell peppers, onions, and spinach creates a satisfying and nutritious meal that will keep you full throughout the morning.
Meal Prep Tip: Prepare the scramble in advance and store in individual portions.
Reheat in the microwave or a skillet for a quick, nutritious breakfast.
You can also prep the vegetables separately and cook the scramble fresh in the morning for the best texture.
Nutritional Information Per Serving:
- Calories: 220
- Protein: 20g
- Carbohydrates: 15g
- Fat: 12g
- Fiber: 5g
23. Tofu and Vegetable Breakfast Scramble
This vegan-friendly breakfast option is high in protein and packed with vegetables.
Tofu provides plant-based protein, while a mix of vegetables adds nutrients, fiber, and flavor. Turmeric not only adds color but also offers anti-inflammatory benefits.
Meal Prep Tip: Prepare the scramble in advance and store in individual portions. Reheat in the microwave or a skillet for a quick, nutritious breakfast.
Nutritional Information Per Serving:
- Calories: 220
- Protein: 20g
- Carbohydrates: 15g
- Fat: 12g
- Fiber: 5g
24. Protein Crepes
These thin, delicate crepes are made with a blend of protein powder and whole wheat flour, offering a protein boost to this classic breakfast.
Fill with Greek yogurt and fresh berries for added protein and nutrients.
Meal Prep Tip: Make a batch of crepes and store them with parchment paper between each crepe. Reheat in a skillet and add fresh fillings in the morning.
Nutritional Information Per Serving (2 crepes with filling):
- Calories: 300
- Protein: 25g
- Carbohydrates: 35g
- Fat: 8g
- Fiber: 6g
25. Egg White and Vegetable Breakfast Quesadilla
This breakfast quesadilla is a tasty way to start your day with a good dose of protein and vegetables.
The egg whites provide lean protein, while the vegetables add nutrients and fiber. A whole wheat tortilla offers complex carbohydrates.
Meal Prep Tip: Prepare the egg white and vegetable filling in advance. In the morning, assemble the quesadilla and quickly cook in a skillet or sandwich press.
Nutritional Information Per Serving:
- Calories: 280
- Protein: 25g
- Carbohydrates: 30g
- Fat: 8g
- Fiber: 5g
26. Cottage Cheese Pancakes
These pancakes use cottage cheese to boost protein content while keeping them moist and delicious.
Whole grain flour adds fiber and complex carbohydrates, making these pancakes a nutritious breakfast option.
Meal Prep Tip: Make a large batch and freeze with parchment paper between each pancake. Reheat in a toaster or microwave for a quick breakfast.
Nutritional Information Per Serving (3 pancakes):
- Calories: 290
- Protein: 25g
- Carbohydrates: 35g
- Fat: 7g
- Fiber: 4g
27. Turkey and Egg White Breakfast Cups
These handy breakfast cups use lean turkey slices as a wrap for egg whites and vegetables. They’re high in protein, low in carbs, and perfect for a grab-and-go breakfast.
Meal Prep Tip: Bake these cups in a muffin tin at the beginning of the week. Store in an airtight container in the refrigerator and reheat in the microwave when ready to eat.
Nutritional Information Per Serving (2 cups):
- Calories: 180
- Protein: 28g
- Carbohydrates: 5g
- Fat: 6g
- Fiber: 1g
Check full Turkey and Egg White Breakfast Cups recipe here.
28. Protein-Packed Chia Seed Pudding
Chia seeds are not only high in protein but also rich in omega-3 fatty acids and fiber.
This pudding, made with protein powder and almond milk, is a nutritious and satisfying breakfast option.
Meal Prep Tip: Prepare individual portions in jars and let them set overnight in the refrigerator. Top with fresh fruit just before eating.
Nutritional Information Per Serving:
- Calories: 250
- Protein: 20g
- Carbohydrates: 25g
- Fat: 12g
- Fiber: 10g
29. Lentil and Vegetable Breakfast Bowl
This savory breakfast bowl uses protein-rich lentils as a base. Topped with roasted vegetables and a poached egg, it’s a hearty, nutritious start to the day.
Meal Prep Tip: Cook lentils and roast vegetables in bulk at the beginning of the week. Reheat portions and top with a freshly poached egg in the morning.
Nutritional Information Per Serving:
- Calories: 320
- Protein: 22g
- Carbohydrates: 40g
- Fat: 10g
- Fiber: 12g
30. Chickpea Pancakes
These savory pancakes use chickpea flour, which is high in protein and fiber. Flavored with herbs and spices, they make for a delicious and nutritious breakfast.
Meal Prep Tip: Mix the dry ingredients in advance. In the morning, add water to make the batter and cook the pancakes fresh for the best texture.
Nutritional Information Per Serving (3 pancakes):
- Calories: 280
- Protein: 15g
- Carbohydrates: 40g
- Fat: 8g
- Fiber: 8g
31. Smoked Salmon and Cream Cheese Roll-Ups
These roll-ups are a low-carb, high-protein option. Smoked salmon provides omega-3 fatty acids and high-quality protein, while light cream cheese adds creaminess with fewer calories than regular cream cheese.
Meal Prep Tip: Prepare roll-ups in advance and store in an airtight container in the refrigerator. These can be eaten cold, making them perfect for grab-and-go breakfasts.
Nutritional Information Per Serving (3 roll-ups):
- Calories: 220
- Protein: 25g
- Carbohydrates: 3g
- Fat: 13g
- Fiber: 0g
Final Thoughts
Armed with these 31 delicious and nutritious breakfast recipes, you’re now equipped to start every day right.
These meal prep-friendly options save time, support weight management, and provide lasting energy.
Remember, a high-protein breakfast can improve focus, reduce cravings, and support muscle health.
Experiment with these recipes to find your favorites and enjoy a healthier, more satisfying morning routine.
