You’ve likely heard the saying, "Breakfast is the most important meal of the day." A balanced breakfast can take many forms, but certain elements define a healthy meal: fiber-rich carbohydrates, healthy fats, a serving of fruits or vegetables, and enough protein.
Whether your goal is weight loss, post-workout recovery, or simply incorporating a healthy breakfast into your routine, a high-protein meal can offer significant benefits. Protein is a satiating nutrient that helps keep you full through the morning while also supporting muscle repair and recovery.
For those focused on weight loss, high-protein breakfasts can be particularly beneficial. Combined with a low-calorie count, protein helps you stay full longer, reducing the chances of overeating later in the day. A protein-packed breakfast under 400 calories can satisfy your hunger while supporting a calorie deficit, which is essential for weight loss.
Protein needs vary from person to person, but a good target for a high-protein breakfast is at least 20 grams. This amount supports most individuals' needs while keeping you within a healthy calorie range. Here are eight high-protein breakfast options under 400 calories.
Yogurt Blueberry Parfait with Walnuts
Nutrition (Per 1 Serving):
- Calories: 350
- Fat: 14 g (Saturated Fat: 3 g)
- Sodium: 78 mg
- Carbs: 31 g (Fiber: 5 g, Sugar: 21 g)
- Protein: 25 g
Greek yogurt is an excellent source of protein and provides essential nutrients like calcium. Adding California walnuts, which account for 99% of the walnuts sold in the U.S., not only contributes 4 grams of additional protein but also enhances the content of healthy fats.
Walnuts are the only nut that offers a significant amount of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, providing 2.5 grams per 1-ounce serving. Research shows that including just one serving of walnuts daily can improve overall diet quality and increase the intake of key nutrients like fiber and potassium, especially for those who don’t regularly consume nuts.
Ingredients:
- 1 cup plain, low-fat Greek yogurt (166 calories)
- 1 cup blueberries (84 calories)
- 2 Tbsp chopped walnuts (100 calories)
How to Make It:
Layer the yogurt in a bowl, then top with the blueberries and chopped walnuts. Enjoy!
Triple Berry & Kale Smoothie
Nutrition (Per 1 Serving):
- Calories: 360
- Fat: 5 g (Saturated Fat: 0 g)
- Sodium: 71 mg
- Carbs: 45 g (Fiber: 7 g, Sugar: 30 g)
- Protein: 31 g
Smoothies are a great breakfast option, and for good reason. They are customizable to fit your taste and nutritional needs while combining a variety of ingredients in one easy-to-make shake. This recipe features whey protein, delivering over 30 grams of this filling nutrient. You can swap in any protein powder to create a high-protein smoothie or use plain Greek yogurt for another protein-packed option.
Ingredients:
- 1 sliced banana (122 calories)
- 1 cup frozen berries (63 calories)
- 1 Tbsp hemp seeds (55 calories)
- 1 cup kale (7 calories)
- 1/3 cup whey protein powder (113 calories)
- Water as needed
How to Make It:
Add all the ingredients to a blender with about ½ cup of water. Blend, occasionally pushing down the ingredients that gather on the sides. Add more water if you prefer a thinner consistency. Enjoy!
Avocado Toast with Smoked Salmon
Nutrition (Per 1 Serving):
- Calories: 369
- Fat: 18 g (Saturated Fat: 3 g)
- Sodium: 736 mg
- Carbs: 26 g (Fiber: 9 g, Sugar: 2 g)
- Protein: 22 g
Avocado toast is a breakfast favorite, but it can often be low in protein. Adding cooked eggs is a great way to increase the protein, or for an even easier option, smoked salmon works perfectly. The combination of protein, fiber, and healthy fats makes this meal both filling and nutritious, keeping you satisfied throughout the morning. For added nutrients, texture, and flavor, consider topping it with greens or sliced tomatoes.
Ingredients:
- ½ avocado (161 calories)
- 1 slice multi-grain bread (109 calories)
- 3 oz smoked salmon (99 calories)
How to Make It:
Toast your bread to your preferred level of crispness. While the bread is toasting, mash the avocado. Once the toast is ready, spread the mashed avocado on top and finish with the smoked salmon. Enjoy!
Breakfast Taco
Nutrition (Per 1 Serving):
- Calories: 386
- Fat: 20 g (Saturated Fat: 10 g)
- Sodium: 588 mg
- Carbs: 20 g (Fiber: 5 g, Sugar: 2 g)
- Protein: 23 g
Eggs are a popular and versatile source of protein, and wrapping them in a whole wheat tortilla makes for a satisfying meal. With 23 grams of protein, this breakfast is filling and relatively low in carbs. For a lower carb option, you can swap the flour tortilla for a corn tortilla without sacrificing much protein. Add your favorite salsa or hot sauce for extra flavor, and consider using extra egg whites to increase the protein without adding too many calories.
Ingredients:
- 2 large eggs (142 calories)
- ¼ cup shredded Mexican cheese (110 calories)
- 1 cup spinach (7 calories)
- 1 whole wheat tortilla (127 calories)
How to Make It:
Heat a pan over medium heat and coat with cooking spray. In a bowl, whisk the eggs. Add spinach to the heated pan and let it wilt. Once the spinach is mostly wilted, pour the eggs into the pan and scramble until fully cooked. Fill your tortilla with the egg and spinach mixture, then top with shredded cheese. Enjoy!
Cottage Cheese in Melon
Nutrition (Per 1 Serving):
- Calories: 335
- Fat: 11 g (Saturated Fat: 3 g)
- Sodium: 871 mg
- Carbs: 55 g (Fiber: 5 g, Sugar: 52 g)
- Protein: 29 g
This simple meal is packed with protein and only requires three ingredients. It’s also low in calories while providing a hearty amount of fiber. You can switch the cantaloupe for honeydew to vary the flavor, and using non-fat cottage cheese is a great way to reduce both calories and fat without compromising on protein.
Ingredients:
- 1 cup 2% cottage cheese (180 calories)
- ½ cantaloupe (105 calories)
- 1 Tbsp chopped walnuts (50 calories)
How to Make It:
Cut a whole cantaloupe in half and remove the seeds. Fill the de-seeded melon half with cottage cheese and sprinkle with chopped walnuts. Enjoy!
Protein Pancakes
Nutrition (Per 1 Serving):
- Calories: 336
- Fat: 5 g (Saturated Fat: 2 g)
- Sodium: 518 mg
- Carbs: 43 g (Fiber: 6 g, Sugar: 11 g)
- Protein: 28 g
Traditional pancakes aren’t typically high in protein, but this version made with cottage cheese and egg whites delivers a solid protein boost. With over 20 grams of protein per serving, along with 6 grams of fiber and the natural sweetness of berries, it’s a filling and nutritious breakfast. For a syrup alternative, drizzle a small amount of honey, and add cinnamon or pumpkin pie spice to the batter for extra flavor.
Ingredients:
- ½ cup egg whites (51 calories)
- ½ cup 2% cottage cheese (90 calories)
- ½ cup old-fashioned oats (153 calories)
- 1 tsp baking soda (0 calories)
- ½ cup blueberries (42 calories)
How to Make It:
In a blender, combine the egg whites, cottage cheese, oats, and baking soda, blending until mostly smooth. Pour ¼ cup of the batter onto a griddle heated to medium-high, and top with a few blueberries. Cook for about 3 minutes, then flip and cook for another 3 minutes. Repeat until all the batter and berries are used. Enjoy!
Overnight Oats
Nutrition (Per 1 Serving):
- Calories: 400
- Fat: 10 g (Saturated Fat: 6 g)
- Sodium: 167 mg
- Carbs: 51 g (Fiber: 8 g, Sugar: 18 g)
- Protein: 24 g
Overnight oats are a convenient way to simplify your mornings. By prepping your breakfast the night before, you can enjoy a quick, nutritious meal with little effort. This recipe combines protein, fiber, heart-healthy fats, and a generous serving of fruit for a satisfying 400-calorie meal.
Ingredients:
- ½ cup old-fashioned rolled oats (153 calories)
- ½ cup skim milk (41 calories)
- ⅔ cup non-fat plain Greek yogurt (59 calories)
- 1 Tbsp peanut butter (94 calories)
- 1 cup sliced strawberries (53 calories)
How to Make It:
In an airtight container, mix together the oats, milk, yogurt, and peanut butter until well combined. Store in the fridge overnight. In the morning, top with sliced strawberries and a dash of cinnamon before enjoying.
Hard Boiled Eggs with Toast
Nutrition (Per 1 Serving):
- Calories: 387
- Fat: 19 g (Saturated Fat: 4 g)
- Sodium: 376 mg
- Carbs: 32 g (Fiber: 6 g, Sugar: 10 g)
- Protein: 21 g
Eggs are incredibly versatile, and pre-boiling them makes for quick, protein-packed breakfasts or snacks. When paired with whole grain bread, nut butter, and fresh berries, you’ve got a balanced meal that’s both easy to prepare and nutritious. You can swap the peanut butter for any nut or seed butter and use your favorite fruit to top the toast.
Ingredients:
- 2 large hard-boiled eggs, peeled (142 calories)
- 1 slice multi-grain bread (109 calories)
- 1 Tbsp peanut butter (94 calories)
- ½ cup blueberries (42 calories)
How to Make It:
Toast the bread to your liking, spread with peanut butter, and top with the blueberries. Enjoy the hard-boiled eggs on the side.