9 High-Protein Breakfasts Under 300 Calories
Looking for a low-calorie, high-protein breakfast idea? If you’re trying to lose weight or control hunger, years of research have shown that getting more protein in your morning meal is the way to go.
So, how many protein grams should be in a 300 calorie breakfast? If your goal is to consume a balanced diet with an emphasis on protein, you’ll want to shoot for about 26-27 grams of protein in your morning meal, or about 105 calories. That way, you’ll be spending about 35% of your breakfast calorie “budget” on protein (about 105 calories) and you can take the remaining 65% (195 calories) to divide between carbohydrates and fat.
But reaching that target may not always work for you, especially if you don’t like eating a lot of food in the morning. Keep in mind, that every meal doesn’t need to have a perfect macro balance in order for you to lose weight or to reach other health goals when tracking macros. Focus on reaching your macro targets throughout the day to get the most out of the program.
High-Protein, Low-Calorie Breakfasts
There are so many options if your goal is to consume a low-calorie, high-protein breakfast. Each of these 300-calorie breakfast ideas prioritizes protein but also includes fiber-rich carbohydrates and healthy fats.
Eggs, Oatmeal, and a Smoothie
If you like both sweet and savory foods in the morning, this combination will make you happy. This is my go-to breakfast. You can tweak any component of the meal to suit your own tastes.
1/3 cup egg whites, scrambled in one teaspoon olive oil topped with 3 tablespoons salsa
1/3 cup steel-cut oats, cooked
Fruit smoothie (1/2 banana + 1/4 cup raspberries + 1/2 scoop protein powder + 1 cup water)
Feel free to jazz it up any way that you like. If you don’t like egg whites, use whole eggs and prepare them however you like. Add sauteed veggies to the eggs. or on the side. Top the oatmeal with brown sugar if you like, or use different fruit combinations in the smoothie.
You can prep the entire meal in advance, but I like to have ingredients prepped, and then I cook it when I am ready to eat. I make a big batch of oatmeal once per week and then grab a scoop when the eggs are cooking. I also have frozen fruit ready to go in my freezer, so the smoothie takes just a minute to blend.
Nutrition: 291 calories, 10g fat, 31g carbs, and 22g protein
Protein Pancakes and Sausage
Who doesn’t love a stack of delicious pancakes with savory sausage to start the day? There are so many ways to make low-calorie, high protein breakfast pancakes. This one uses protein powder to maximize your intake.
Pancake Ingredients (makes 2 pancakes)
1/4 cup oat flour or ground oats
1/4 cup unsweetened almond milk
1 large egg white
1/2 scoop vanilla protein powder
1/4 tsp baking powder
Dash of cinnamon or vanilla extract
Directions:
In a small bowl, mix oat flour, protein powder, and baking powder.
Add almond milk, egg white, and vanilla extract. Whisk until smooth
Heat a non-stick skillet or griddle over medium heat. Lightly grease with cooking spray.
Pour batter into two small pancakes. Cook for 2–3 minutes on each side, until golden.
The pancakes will provide about 207 calories. Add lean turkey, chicken, or soy sausage to your plate for an additional 100 calories, plus a boost of protein. For example, Morningstar Farms Sausage Links provide 9 grams of protein and contain just 70 calories. Applegate Savory Turkey Breakfast Sausage provide 11 grams of protein and contain 90 calories.
Nutrition: 297 calories, 9g fat, 20g carbs, and 27g protein
High-Protein Peanut Butter Yogurt Bowl
Instead of buying blended yogurt, I prefer to blend my own to get the flavor I like and the protein I need. You can tweak this recipe however you like. The key is blending protein powder into Greek yogurt, then adding whatever ingredients you like.
1 cup nonfat plain Greek yogurt
1/2 scoop whey protein powder
1/2 apple, chopped
2 tablespoons peanut butter powder (like PBFit)
Blend all of the ingredients together and enjoy. I usually use chocolate or vanilla flavored protein powder, but you can use whatever you prefer. Alternatively, you can use unflavored protein powder and blend with vanilla yogurt.
Nutrition: 307 calories, 6g fat, 36g carbs, and 33g protein
Cheesy, High-Protein Egg Bake
I love to make an egg bake at the beginning of the week and eat it for breakfast for several days. The great thing about an egg bake is that it is so versatile. Add whatever veggies are in your refrigerator or freezer so nothing ever goes to waste!
Ingredients (Makes 4 servings)
8 large eggs
1/2 cup liquid egg whites
1/2 cup reduced-fat shredded cheese
1 cup diced mixed vegetables (bell peppers, spinach, onions, etc)
2 oz cooked turkey or chicken sausage, diced
1/4 cup nonfat milk
Salt and pepper to taste
Directions
Preheat your oven to 375°F (190°C). Lightly grease an 8x8-inch baking dish with cooking spray or line it with parchment paper.
In a large bowl, whisk together the eggs, egg whites, and milk. Season with salt, pepper, and your preferred spices (e.g., paprika, garlic powder, or Italian seasoning).
Stir in the shredded cheese, diced vegetables, and diced turkey or chicken sausage.
Pour the mixture into the prepared baking dish and spread evenly. Bake for 25–30 minutes, or until the center is set and a knife inserted comes out clean.
Cool and slice.
Another great thing about egg bakes is that they freeze well. If you find a recipe that you like, make two at a time and keep one in the freezer.
Nutrition: Calories: 320, 18g fat, 7g carbs, and 20g protein
More High-Protein Breakfasts Under 300 Calories
If you don’t like my favorite breakfast, try one of these other options to get your protein fix in the morning:
1 cup low-fat cottage cheese + 1/2 cup blueberries + 6 almonds: 251 calories, 7g fat, 18g carbs, 30g protein
1 cup cooked oatmeal + 1/2 scoop protein powder + 2 tablespoons brown sugar 245 calories, 4g fat, 18g protein
1/2 English muffin + 1tablespoon peanut butter + 1 banana: 266 calories, 9g fat, 44g carb, 7g protein
1 slice whole grain avocado toast + hard-boiled egg: 239 calories, 14g fat, 19g carbs, 11g protein
3 scrambled eggs + 1/2 cup spinach + 1/2 red bell pepper 236 calories, 15g fat, 5g carbs, 20g protein
Is a 300-Calorie Breakfast Healthy?
Three hundred calories can be enough for breakfast, but it really depends on your preferences, your lifestyle, and your goals. The best way to figure out the right number of calories for you is to take your daily calorie goal and divide it up between meals and snacks according to your activity level and schedule throughout the day.
👉 Use the Macro Calculator to Get Your Macro and Calorie Numbers!
For example, let’s say that your goal is 1800 calories per day. You usually work out at lunchtime and like to enjoy a light breakfast, a light lunch, a few snacks, and a big dinner at the end of the day. You might divide your calories like this:
300-calorie breakfast
250-calorie snack before workout
300-calorie post-workout smoothie
250-calorie snack
700-calorie dinner
As an option, you might skip one or both of the snacks and add those calories to your dinner “budget.” If your workout is later in the day, you may want to load up on calories at lunch to have enough energy for exercise.
Of course, a 300-calorie breakfast may not work for everyone. You may want to increase breakfast calories if you:
need to consume more calories to maintain your weight
are trying to gain weight
are very physically active in the morning
find that you get hungry before lunch
can’t consume enough calories later in the day (your schedule is busy or foods are not available)
Remember that your caloric intake at a single meal matters less than the total number of calories you consume throughout the day. If weight loss is your goal, you’ll need a calorie deficit of about 500 calories per day to lose about one pound per week.
If you are looking for more meal prep ideas or high protein recipes, pick up a copy of Macro Diet for Dummies for all of the tips, tricks, and easy hacks to get your macro tracking plan going.
