30 Low-Calorie, High-Protein Breakfast Recipes to Start Your Day (2025)

Starting your day with protein can help you avoid fatigue and stay fueled—and these recipes boast at least 15 grams per serving. Whether you need a weekend breakfast recipe to feed a crowd or something quick and easy for whirlwind mornings, this mix of delicious meals will have something you'll love. Plus, recipes like our Spinach & Feta Strata and "Egg in a Hole" Peppers with Avocado Salsa are flavorful and light, with less than 575 calories in each serving.

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Protein in Breakfast Recipes:

Starting your day with protein can help you avoid fatigue and stay fueled throughout the day. The recipes mentioned in the article boast at least 15 grams of protein per serving. Protein is an essential nutrient that plays a crucial role in building and repairing tissues, supporting immune function, and providing energy. Including protein in your breakfast can help you feel satisfied and maintain stable blood sugar levels.

Spinach & Feta Strata:

Spinach & Feta Strata is a breakfast casserole that can be made ahead of time. It features a mixture of eggs, spinach, and feta cheese soaked into bread before baking. This dish can be served hot, at room temperature, or cold. It's a versatile and flavorful option for breakfast or brunch [[1]].

Sheet-Pan Egg Sandwiches for a Crowd:

This recipe is a convenient option for hosting a crowd for breakfast. Instead of cooking individual servings of eggs, you can make these easy sheet-pan egg sandwiches. One batch makes enough bacon, egg, cheese, and vegetable sandwiches to serve 12 people. It's a time-saving alternative to individually preparing breakfast for a large group [[2]].

Savory Oatmeal with Cheddar, Collards & Eggs:

Savory oatmeal is a variation of the traditional sweet oatmeal. This recipe combines oats with cheddar cheese, collard greens, and eggs. It offers a different flavor profile and provides a full serving of vegetables. You can customize it by adding hot sauce for an extra kick [[3]].

'Egg in a Hole' Peppers with Avocado Salsa:

This recipe puts a twist on the classic "egg in a hole" dish by using bell pepper rings instead of bread. The colorful bell pepper rings are filled with eggs and topped with a vibrant avocado salsa. It's a cheerful and healthy breakfast option [[4]].

Cheesy Egg Quesadilla with Spinach:

This quick and protein-packed breakfast recipe features a cheesy, spinach-packed quesadilla topped with a sunny-side-up egg. It's a flavorful and satisfying option, and you can add hot sauce for an extra kick of spice [[5]].

Wild Rice Waffles with Chicken Tenders:

Wild Rice Waffles with Chicken Tenders is a brunch recipe that can be prepared in advance. The waffles reheat well, allowing you to skip the hassle of cooking them individually. Paired with breaded chicken tenders and a sweet-and-spicy maple butter, this dish offers a winning combination with minimal fuss [[6]].

Breakfast Salad with Spinach & Egg:

This recipe introduces the concept of having a salad for breakfast. The salad features spinach, a hard-boiled egg for protein, and baked tortilla strips for texture and crunch. It's a refreshing and nutritious way to start your day [[7]].

Cannellini Bean & Herbed Ricotta Toast:

Herbed ricotta toast is topped with cannellini beans and roasted red peppers in this colorful and tasty open-faced sandwich recipe. It's a flavorful option for breakfast or brunch [[8]].

Spinach & Egg Tacos:

Spinach & Egg Tacos are a quick and flavorful breakfast option. Hard-boiled eggs are combined with spinach, cheese, and salsa. Mashed avocado adds a creamy element, while a squeeze of lime juice brings acidity to the dish [[9]].

Black Bean & Slaw Bagel:

This open-faced sandwich recipe uses a jalapeño-Cheddar bagel (plain bagel works too) topped with black beans and fresh slaw. It offers a satisfying bite and can be enjoyed for breakfast or brunch [[10]].

Migas with Spinach:

Migas is a dish originating in Spain. This recipe adds spinach for a boost of color and nutrition. Diced avocado provides a creamy textural finish to the dish [[11]].

Chickpea & Kale Toast:

This healthy toast recipe combines chickpeas, kale, and feta cheese for a savory bite. It's a nutritious and flavorful option for breakfast or brunch [[12]].

Quiche Lorraine with Zucchini Crust:

Quiche Lorraine is a classic brunch dish. This recipe offers a healthier twist by using shredded zucchini as the crust instead of traditional pastry. It includes Jarlsberg cheese, bacon, and scallions for flavor [[13]].

Avocado & Kale Omelet:

This omelet recipe combines kale and avocado for a satiating and high-protein breakfast. The fiber-rich kale helps keep hunger at bay, making it a healthy and filling option [[14]].

Bacon & Egg Breakfast Tacos:

Breakfast tacos are a popular morning dish in Austin. This recipe allows you to enjoy them wherever you are. The smoky and earthy ancho chile salsa adds a special touch to these tacos. You can also use your favorite store-bought salsa for a quicker weekday breakfast [[15]].

Cauliflower Hash with Sausage & Eggs:

This breakfast hash recipe offers a healthier twist by using cauliflower rice instead of potatoes and turkey sausage instead of breakfast sausage. It's a low-carb and nutritious option that can be topped with fried eggs for a satisfying morning meal [[16]].

Instant Egg & Cheese 'Bake':

This recipe teaches you how to cook eggs in the microwave for a quick and delicious breakfast. Spinach and Cheddar cheese are added to make the eggs even more filling [[17]].

Chocolate-Banana Protein Smoothie:

This smoothie recipe features red lentils for a plant-based protein boost. You can make it vegan by using unsweetened coconut beverage or almond milk instead of dairy milk [[18]].

Spring Green Frittata:

Frittatas are versatile dishes that can be served at breakfast, lunch, or dinner. This easy frittata recipe includes green spring vegetables, chopped tomatoes, and Parmesan cheese. It can be prepared in just 25 minutes [[19]].

Ham & Asparagus Quiche:

This quiche recipe is perfect for brunch or dinner. It combines leftover Easter ham with tender asparagus. Emmenthal cheese adds a rich, sharp flavor, but Swiss cheese can be used as an alternative [[20]].

Baked Eggs in Tomato Sauce with Kale:

This recipe allows you to make baked eggs in tomato sauce using ingredients you likely already have on hand. It can be served with whole-wheat bread for dipping, similar to eggs in purgatory [[21]].

Spinach-Avocado Smoothie:

This healthy green smoothie gets its creaminess from frozen banana and avocado. It can be made ahead of time and stored in the fridge until you need a veggie boost [[22]].

Avocado & Arugula Omelet:

This omelet recipe adds arugula and avocado for some greens and healthy fats. It can be served with crusty whole-grain toast for a complete breakfast [[23]].

Mango-Almond Smoothie Bowl:

This smoothie bowl recipe uses frozen fruit to achieve a thick, creamy, and frosty texture. It's a refreshing and nutritious option for breakfast [[24]].

Avocado & Smoked Salmon Omelet:

This omelet recipe combines avocado and smoked salmon for a high-protein breakfast. The healthy fats from avocado help quash hunger, and the fiber in avocado helps you feel full longer [[25]].

Zucchini, Corn & Egg Casserole:

This healthy casserole is essentially a crustless quiche filled with fresh summer vegetables. It's a great option for an elegant summer brunch or a casual backyard barbecue [[26]].

Mozzarella, Basil & Zucchini Frittata:

This vegetable-studded frittata recipe is a quick and versatile meal. It can be served for breakfast, lunch, or dinner with a tossed salad and a slice of crusty baguette [[27]].

Oatmeal-Almond Protein Pancakes:

This protein pancake recipe uses oatmeal and almonds. Depending on the type of protein powder used, the amount of liquid may need to be adjusted. The pancakes can be served with yogurt and a DIY fruit sauce [[28]].

Broccoli, Ham & Cheese Quiche:

This quiche recipe is packed with broccoli, Cheddar cheese, and smoky ham. It features a crispy hash brown crust and can be made using precooked shredded potatoes or frozen hash browns [[29]].

Bacon & Spinach Quiche with Hash Brown Crust:

This quiche recipe adds a twist by using shredded potatoes to create a gluten-free crust. It features a combination of spinach and bacon, resulting in a crowd-pleasing breakfast or brunch dish [[30]].

These recipes offer a variety of options for protein-rich breakfasts that are flavorful and satisfying. Whether you're looking for make-ahead casseroles, quick and easy options, or creative twists on classic dishes, there's something for everyone to enjoy.