20 high protein breakfast ideas for 500 cals or less
Looking for high-protein breakfast ideas? Here are 20 quick and delicious meals under 500 calories, each with at least 30g of protein. Perfect for weight loss, muscle gain, and staying full all morning.
Why Protein at Breakfast Matters
Most breakfast staples (cereal, bagels, pastries) are heavy on carbs and light on protein. That combo can leave you hungry just hours later. By prioritizing 30+ grams of protein in the morning, you’ll:
Stay fuller for longer
Stabilize energy and focus
Support muscle growth and fat loss
Here are 20 high-protein breakfast ideas (all ≤500 calories and with 30+ grams of protein) that are easy, tasty, and satisfying.
1. Greek Yogurt Power Bowl
1 cup (227g) nonfat Greek yogurt – 100 cals, 18P/6C/0F
1 scoop whey protein – 120 cals, 24P/3C/1F
½ cup blueberries – 42 cals, 0P/11C/0F
2 Tbsp granola – 60 cals, 1P/10C/2F
Total: 322 cals | 43P / 30C / 3F
2. Protein Oatmeal
½ cup dry oats (40g) – 150 cals, 5P/27C/3F
1 scoop whey protein – 120 cals, 24P/3C/1F
1 Tbsp peanut butter – 90 cals, 4P/3C/8F
½ banana (50g) – 50 cals, 0P/13C/0F
Total: 410 cals | 33P / 46C / 12F
3. Egg & Turkey Sausage Scramble
3 large eggs – 210 cals, 18P/0C/15F
3 oz turkey sausage – 150 cals, 18P/1C/9F
1 cup spinach – 7 cals, 1P/1C/0F
Total: 367 cals | 37P / 2C / 24F
4. Cottage Cheese & Fruit Plate
1 cup low-fat cottage cheese – 206 cals, 28P/8C/5F
1 scoop whey protein – 120 cals, 24P/3C/1F
½ cup pineapple chunks – 41 cals, 0P/11C/0F
Total: 367 cals | 52P / 22C / 6F
5. Protein Pancakes
½ cup Kodiak Cakes mix – 190 cals, 14P/30C/2F
1 scoop whey protein – 120 cals, 24P/3C/1F
1 egg – 70 cals, 6P/0C/5F
2 Tbsp sugar-free syrup – 10 cals, 0P/2C/0F
Total: 390 cals | 44P / 35C / 8F
6. Breakfast Burrito
1 large low-carb tortilla – 70 cals, 5P/19C/2F
3 egg whites + 1 whole egg – 90 cals, 11P/1C/5F
2 oz turkey bacon – 70 cals, 12P/0C/2F
¼ cup shredded low-fat cheese – 80 cals, 14P/2C/2F
2 Tbsp salsa – 10 cals, 0P/2C/0F
Total: 320 cals | 42P / 24C / 11F
7. Protein Waffles
½ cup Kodiak Cakes mix – 190 cals, 14P/30C/2F
1 scoop whey protein – 120 cals, 24P/3C/1F
½ cup unsweetened almond milk – 15 cals, 0P/1C/1F
1 Tbsp peanut butter – 90 cals, 4P/3C/8F
Total: 415 cals | 42P / 37C / 12F
8. Smoked Salmon Bagel Thin
1 bagel thin – 120 cals, 5P/24C/1F
2 oz smoked salmon – 100 cals, 14P/0C/4F
2 Tbsp light cream cheese – 60 cals, 2P/2C/4F
1 scoop whey protein shake – 120 cals, 24P/3C/1F
Total: 400 cals | 45P / 29C / 10F
9. Protein Smoothie
1 scoop whey protein – 120 cals, 24P/3C/1F
1 cup unsweetened almond milk – 30 cals, 1P/1C/2F
1 Tbsp peanut butter – 90 cals, 4P/3C/8F
1 medium banana – 105 cals, 1P/27C/0F
½ cup frozen spinach – 10 cals, 1P/2C/0F
Total: 355 cals | 31P / 36C / 11F
10. Egg White Omelet with Cheese
1 cup egg whites – 120 cals, 26P/2C/0F
1 oz shredded mozzarella – 80 cals, 7P/1C/6F
½ cup mushrooms – 10 cals, 1P/2C/0F
Total: 210 cals | 34P / 5C / 6F
11. Turkey Bacon & Eggs
2 whole eggs – 140 cals, 12P/0C/10F
3 egg whites – 51 cals, 11P/0C/0F
3 slices turkey bacon – 105 cals, 18P/0C/6F
Total: 296 cals | 41P / 0C / 16F
12. Protein Overnight Oats
½ cup oats – 150 cals, 5P/27C/3F
1 scoop whey protein – 120 cals, 24P/3C/1F
½ cup almond milk – 15 cals, 0P/1C/1F
2 Tbsp PB2 powder – 50 cals, 5P/5C/1F
Total: 335 cals | 34P / 36C / 6F
13. Protein Muffins (2 servings)
2 protein muffins (Kodiak or homemade) – 220 cals, 18P/28C/4F
1 scoop whey protein (shake on side) – 120 cals, 24P/3C/1F
Total: 340 cals | 42P / 31C / 5F
14. Cottage Cheese Protein Parfait
1 cup low-fat cottage cheese – 206 cals, 28P/8C/5F
1 scoop whey protein – 120 cals, 24P/3C/1F
½ cup strawberries – 25 cals, 0P/6C/0F
1 Tbsp chia seeds – 60 cals, 2P/5C/4F
Total: 411 cals | 54P / 22C / 10F
15. Protein Chia Pudding
2 Tbsp chia seeds – 120 cals, 4P/10C/7F
1 scoop whey protein – 120 cals, 24P/3C/1F
1 cup almond milk – 30 cals, 1P/1C/2F
½ cup raspberries – 30 cals, 1P/7C/0F
Total: 300 cals | 30P / 21C / 10F
16. Breakfast Sandwich
1 light English muffin – 100 cals, 5P/22C/1F
1 whole egg – 70 cals, 6P/0C/5F
2 egg whites – 34 cals, 7P/0C/0F
1 slice turkey bacon – 35 cals, 6P/0C/2F
1 slice low-fat cheese – 50 cals, 7P/1C/2F
1 scoop whey protein (shake on side) – 120 cals, 24P/3C/1F
Total: 409 cals | 55P / 26C / 11F
17. Protein French Toast
2 slices low-calorie bread – 80 cals, 8P/14C/1F
2 egg whites + 1 egg – 90 cals, 11P/1C/5F
1 scoop whey protein – 120 cals, 24P/3C/1F
2 Tbsp sugar-free syrup – 10 cals, 0P/2C/0F
Total: 300 cals | 43P / 20C / 7F
18. Tofu Scramble
150g firm tofu – 140 cals, 15P/5C/8F
½ cup black beans – 100 cals, 7P/18C/0F
½ cup bell peppers & onions – 25 cals, 1P/6C/0F
1 scoop vegan protein powder – 120 cals, 24P/3C/1F
Total: 385 cals | 47P / 32C / 9F
19. Protein Waffle Sandwich
2 protein waffles (Eggo Power) – 200 cals, 20P/28C/5F
2 Tbsp PB2 powder (reconstituted) – 50 cals, 5P/5C/1F
1 scoop whey protein (shake) – 120 cals, 24P/3C/1F
Total: 370 cals | 49P / 36C / 7F
20. Steak & Eggs Light
3 oz grilled sirloin steak – 180 cals, 24P/0C/8F
2 whole eggs – 140 cals, 12P/0C/10F
2 egg whites – 34 cals, 7P/0C/0F
Total: 354 cals | 43P / 0C / 18F
Final Thoughts
Starting your day with 30+ grams of protein doesn’t have to be complicated or boring. These 20 meals show that with the right mix of eggs, dairy, lean meats, or protein powders, you can hit your nutrition targets while staying full for hours.
At Aspire Fit, we teach clients how to make nutrition practical, flexible, and enjoyable, because the best plan is the one you can actually stick to.
👉 If you want a step-by-step fat loss and performance strategy tailored to you, apply for coaching here.
