WWellMe
Nutrition•14 min read•Updated August 2026

20 High Protein Breakfast Recipes Under 300 Calories (With Macros)

20 high protein breakfast recipes all under 300 calories with full macros included. Quick, filling, and perfect for weight loss or a calorie deficit. Updated 2026.

Finding a breakfast that is genuinely filling, high in protein, and under 300 calories feels impossible until you know which ingredients to build around.

Most low calorie breakfasts leave you hungry by 9am. Most high protein breakfasts are too calorie-dense for anyone eating in a deficit. The recipes in this guide solve both problems at once by using ingredients that deliver the most protein per calorie, so you get the fullness without the calorie cost.

Every recipe below comes with full macros so you know exactly what you are getting. All of them come in under 300 calories. All of them have at least 20 grams of protein.

Use our Calorie Calculator to find your daily calorie target before deciding how many calories to allocate to breakfast each day.

Why 300 Calories Is a Smart Breakfast Target

For anyone eating between 1,400 and 1,800 calories per day in a calorie deficit, keeping breakfast under 300 calories leaves significantly more room for lunch, dinner, and snacks without requiring perfect discipline at every meal.

The key is making sure those 300 calories are doing serious work. A 300 calorie bowl of sugary cereal will leave you hungry within two hours. A 300 calorie breakfast built around 25 grams of protein will keep you satisfied well into the afternoon.

The difference comes down to how protein affects hunger hormones. Eating 25 to 30 grams of protein at breakfast suppresses ghrelin, which is the hormone that signals hunger, for several hours after eating. Carbohydrate-heavy breakfasts at the same calorie count do not produce the same effect, which is why you can eat a large bowl of cereal and feel hungry again before lunch.

These recipes are built around that principle. Protein first, calories controlled.

The Ingredients That Make This Work

Before the recipes, here are the core ingredients that appear throughout this guide and why they are so effective for high protein, low calorie breakfasts:

  • Egg whites: 3.6 grams of protein per white at just 17 calories. Four egg whites give you 14 grams of protein for 68 calories. Nothing else comes close for protein per calorie.
  • Nonfat Greek yogurt: 18 grams of protein per 200 gram serving at around 110 calories. Thick, filling, and works in both sweet and savoury recipes.
  • Skyr: Similar to Greek yogurt with 17 grams of protein per 150 grams at 90 calories. Available at Aldi, Lidl, Tesco, and Sainsbury's in the UK and increasingly at US grocery stores.
  • Cottage cheese (nonfat): 14 grams of protein per 120 grams at 90 calories. Blends smooth if the texture is not for you.
  • Canned tuna (in water): 20 grams of protein per 85 gram serving at just 90 calories. The best protein to calorie ratio of any whole food on this list.
  • Smoked salmon: 16 grams of protein per 85 gram serving at 100 calories. Works cold with no cooking required.
  • Turkey bacon: 8 grams of protein per two slices at 70 calories. Replaces regular bacon with 60 percent less fat.
  • Protein powder (whey isolate or plant): 23 to 25 grams of protein per scoop at 110 to 120 calories. The fastest way to hit protein targets at low calorie cost.
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20 High Protein Breakfast Recipes Under 300 Calories

Each recipe is built to hit at least 20 grams of protein while staying under 300 calories. Macros are listed for the exact ingredients and serving sizes shown.

Recipe 1. Greek Yogurt with Berries and Chia Seeds

Protein: 22g | Calories: 195 | Carbs: 22g | Fat: 3g

Defrost frozen berries in the fridge overnight rather than the microwave. The texture is better and the cold juice mingles into the yogurt as a natural sweetener. This takes about 90 seconds to assemble in the morning.

Ingredients:

  • 200g plain nonfat Greek yogurt
  • 80g mixed frozen berries, defrosted
  • 1 tablespoon chia seeds
  • Pinch of cinnamon

Method:

  1. Spoon the Greek yogurt into a bowl.
  2. Top with the defrosted berries and chia seeds.
  3. Sprinkle cinnamon over the top.
  4. Eat immediately or refrigerate overnight.

Recipe 2. Egg White Scramble with Spinach and Cherry Tomatoes

Protein: 20g | Calories: 130 | Carbs: 6g | Fat: 1g

This is the lowest calorie recipe in the guide at 130 calories with 20 grams of protein. If you want more volume without more calories, add mushrooms or diced peppers to the pan before the egg whites.

Ingredients:

  • 5 egg whites
  • Large handful of spinach
  • 8 cherry tomatoes, halved
  • Salt, pepper, garlic powder
  • Cooking spray

Method:

  1. Spray a non-stick pan with cooking spray and heat over medium-low.
  2. Add the cherry tomatoes and cook for two minutes.
  3. Add spinach and stir until wilted.
  4. Pour in the egg whites and stir gently until just set.
  5. Season and serve immediately.

Recipe 3. Smoked Salmon and Cottage Cheese Rice Cakes

Protein: 26g | Calories: 245 | Carbs: 18g | Fat: 5g

This requires zero cooking and takes three minutes to assemble. It works well as a portable breakfast. The cottage cheese keeps the rice cakes from going soft if you assemble them shortly before eating rather than in advance.

Ingredients:

  • 3 plain rice cakes
  • 80g nonfat cottage cheese
  • 60g smoked salmon
  • Half a cucumber, sliced thin
  • Black pepper and lemon juice

Method:

  1. Spread cottage cheese over each rice cake.
  2. Layer smoked salmon on top.
  3. Add cucumber slices, a squeeze of lemon juice, and black pepper.
  4. Serve immediately.

Recipe 4. Skyr with Protein Powder and Strawberries

Protein: 30g | Calories: 210 | Carbs: 18g | Fat: 1g

Skyr is thicker than Greek yogurt and holds protein powder better without becoming watery. Stirring in protein powder creates a mousse-like texture that feels more substantial than yogurt alone. This is one of the highest protein options in the guide at 30 grams for 210 calories.

Ingredients:

  • 200g plain nonfat Skyr
  • Half a scoop of vanilla protein powder
  • 60g fresh or frozen strawberries
  • Pinch of vanilla extract (optional)

Method:

  1. Stir the protein powder into the Skyr until fully combined.
  2. Add a splash of water or almond milk if the mixture is too thick to stir.
  3. Top with strawberries and serve.

Recipe 5. Turkey Bacon and Egg White Omelette

Protein: 25g | Calories: 210 | Carbs: 3g | Fat: 5g

Cooking the egg whites in the pan after the turkey bacon means they pick up the residual flavour without any additional oil. The mushrooms add significant volume and a deep savoury flavour for almost no calorie cost.

Ingredients:

  • 4 egg whites
  • 2 slices turkey bacon
  • Handful of spinach
  • 5 mushrooms, sliced
  • Salt, pepper, chilli flakes

Method:

  1. Cook the turkey bacon in a non-stick pan until slightly crispy.
  2. Remove and set aside.
  3. In the same pan, add the mushrooms and cook for two minutes.
  4. Pour in the egg whites and let them set on the bottom.
  5. Add the spinach and crumbled turkey bacon.
  6. Fold the omelette in half and serve.

Recipe 6. Protein Coffee Shake

Protein: 25g | Calories: 175 | Carbs: 8g | Fat: 3g

This combines your morning caffeine with your protein target in one drink. It works best with a blender as the texture is significantly better than a shaker bottle alone. Casein protein powder dissolves more smoothly in cold coffee than whey if clumping is an issue.

Ingredients:

  • 1 scoop vanilla or caramel protein powder
  • 300ml cold brew coffee or strong cold filter coffee
  • 100ml unsweetened almond milk
  • Handful of ice

Method:

  1. Add all ingredients to a blender or shaker bottle.
  2. Blend or shake until smooth and combined.
  3. Drink immediately.

Recipe 7. Tuna and Avocado on Rye

Protein: 24g | Calories: 290 | Carbs: 26g | Fat: 8g

Drain the tuna thoroughly before mixing, which improves the texture and prevents the mixture from going watery. Rye bread has a lower glycemic index than white bread, which supports more stable blood sugar through the morning.

Ingredients:

  • 85g canned tuna in water, drained
  • Quarter of an avocado, mashed
  • 2 slices rye bread
  • Juice of half a lemon
  • Black pepper and chilli flakes

Method:

  1. Mix the drained tuna with the mashed avocado, lemon juice, and chilli flakes.
  2. Spread evenly over the two slices of rye bread.
  3. Season with black pepper.

Recipe 8. Cottage Cheese and Egg White Scramble

Protein: 28g | Calories: 195 | Carbs: 4g | Fat: 3g

Adding cottage cheese to scrambled eggs is a technique used in professional kitchens for a creamier texture. It adds protein while making the eggs significantly richer without adding fat. Low heat and constant stirring is the key, as high heat makes the cottage cheese curdle.

Ingredients:

  • 4 egg whites
  • 1 whole egg
  • 80g nonfat cottage cheese
  • Chives or spring onion, chopped
  • Salt and black pepper

Method:

  1. Whisk the egg whites, whole egg, and cottage cheese together until combined.
  2. Pour into a non-stick pan over low heat.
  3. Stir constantly and slowly until just set.
  4. Remove from heat slightly before fully cooked as residual heat will finish it.
  5. Top with chives and serve.

Recipe 9. Overnight Oats with Protein Powder

Protein: 28g | Calories: 290 | Carbs: 35g | Fat: 5g

This is the best meal prep option in the guide. Make five jars on Sunday and breakfast is sorted for the entire week. The oats absorb the yogurt overnight and the texture is thick and filling rather than soggy.

Ingredients:

  • 35g rolled oats
  • 200g nonfat Greek yogurt
  • 100ml unsweetened almond milk
  • Half a scoop of vanilla protein powder
  • 50g blueberries (added in the morning)

Method:

  1. Mix the oats, Greek yogurt, almond milk, and protein powder in a jar or container.
  2. Stir until the protein powder is fully dissolved.
  3. Refrigerate overnight.
  4. Add blueberries in the morning before eating.

Recipe 10. Quark Bowl with Cocoa and Raspberries

Protein: 26g | Calories: 220 | Carbs: 16g | Fat: 2g

The pinch of salt significantly improves the chocolate flavour. Quark is available at most UK supermarkets and is often cheaper than Greek yogurt with comparable protein content. This tastes considerably more like a dessert than a diet breakfast, which helps with consistency.

Ingredients:

  • 200g nonfat Quark
  • Half a scoop of chocolate protein powder
  • 1 teaspoon cocoa powder
  • 60g raspberries
  • Pinch of salt

Method:

  1. Stir the protein powder and cocoa powder into the Quark until smooth.
  2. Add a small splash of water or almond milk if needed.
  3. Top with raspberries and a pinch of salt.

Recipe 11. Egg Muffins with Turkey Sausage and Peppers

Protein: 24g per 3 muffins | Calories: 210 | Carbs: 5g | Fat: 8g

Make a batch on Sunday and eat three each morning. They reheat in the microwave in 45 seconds and last five days in the fridge. This is the highest value meal prep option in the guide in terms of time saved across the week.

Ingredients:

  • 6 whole eggs
  • 4 egg whites
  • 75g lean turkey sausage, cooked and crumbled
  • 1 cup diced bell peppers
  • 1 cup spinach, roughly chopped
  • Salt, pepper, smoked paprika

Method:

  1. Preheat oven to 180 degrees Celsius or 350 degrees Fahrenheit.
  2. Whisk the eggs and egg whites together.
  3. Stir in the turkey sausage, peppers, spinach, and seasoning.
  4. Pour into a greased muffin tin, filling each cup three quarters full.
  5. Bake for 18 to 20 minutes until set in the centre.
  6. Cool and refrigerate.

Recipe 12. Smoked Mackerel and Cucumber Rye Toast

Protein: 22g | Calories: 280 | Carbs: 24g | Fat: 10g

Smoked mackerel is a UK breakfast staple that is genuinely underutilised. A pack from Tesco, Sainsbury's, or Aldi costs under two pounds and provides multiple servings. The omega-3 content is one of the highest of any breakfast food.

Ingredients:

  • 60g smoked mackerel fillet
  • 2 slices rye bread
  • Half a cucumber, sliced
  • Fresh dill (optional)
  • Squeeze of lemon

Method:

  1. Flake the smoked mackerel over the rye bread.
  2. Add the cucumber slices.
  3. Squeeze lemon juice over the top and add dill if using.

Recipe 13. Two Ingredient Banana Protein Pancakes

Protein: 20g | Calories: 240 | Carbs: 28g | Fat: 5g

Smaller pancakes are much easier to flip without breaking. The batter needs to be blended completely smooth. Serve with 50 grams of nonfat Greek yogurt as a topping instead of syrup to keep calories controlled while adding extra protein.

Ingredients:

  • 1 ripe banana
  • 4 egg whites
  • Half a teaspoon of cinnamon
  • Cooking spray

Method:

  1. Blend the banana and egg whites together until completely smooth.
  2. Heat a non-stick pan over medium heat and spray with cooking spray.
  3. Cook small pancakes, about 8 centimetres in diameter, for two minutes each side until golden.
  4. Makes 6 to 8 small pancakes.

Recipe 14. High Protein Chia Pudding

Protein: 26g | Calories: 275 | Carbs: 22g | Fat: 7g

Stir the mixture twice in the first 30 minutes to prevent the chia seeds from clumping together at the bottom. This is the most filling breakfast in the guide relative to its calorie count. Chia seeds absorb liquid and expand significantly, creating a thick pudding that keeps hunger away for hours.

Ingredients:

  • 3 tablespoons chia seeds
  • 250ml unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 50g mango, diced (added in the morning)

Method:

  1. Stir the chia seeds, almond milk, and protein powder together until the protein powder is dissolved.
  2. Refrigerate overnight.
  3. Stir once more in the morning and top with diced mango.

Recipe 15. Lean Ham and Egg White Breakfast Wrap

Protein: 26g | Calories: 255 | Carbs: 22g | Fat: 4g

Mission Low Carb tortillas are around 80 calories each and available at most UK and US supermarkets. Prep the scrambled egg white filling in advance and refrigerate, then assemble the wrap cold in the morning in under two minutes.

Ingredients:

  • 4 egg whites, scrambled
  • 60g lean deli ham, sliced
  • 1 low calorie tortilla (under 100 calories)
  • Handful of spinach
  • 1 tablespoon salsa
  • Mustard (optional)

Method:

  1. Scramble the egg whites in a non-stick pan until just set.
  2. Warm the tortilla briefly in the same pan.
  3. Layer the spinach, egg whites, and ham onto the tortilla.
  4. Add salsa and mustard.
  5. Roll and eat immediately.

Recipe 16. Nonfat Kefir and Protein Smoothie

Protein: 24g | Calories: 220 | Carbs: 20g | Fat: 2g

Kefir provides probiotic bacteria alongside its protein content. The fermented flavour is mild in a smoothie context. This is one of the fastest options in the guide at under two minutes to prepare, making it useful on mornings when time is very short.

Ingredients:

  • 240ml plain nonfat kefir
  • Half a scoop of protein powder
  • 80g frozen mixed berries
  • Half a teaspoon of cinnamon
  • 4 to 5 ice cubes

Method:

  1. Add all ingredients to a blender.
  2. Blend until smooth.
  3. Drink immediately.

Recipe 17. Spiced Lentil and Egg White Bowl

Protein: 22g | Calories: 270 | Carbs: 30g | Fat: 2g

Canned lentils require no soaking or long cooking time. Rinse them thoroughly before use. This is the highest fibre option in the guide, with lentils providing around 8 grams of fibre per 100 gram serving alongside their protein content.

Ingredients:

  • 100g cooked lentils (from a tin, rinsed)
  • 3 egg whites, poached or scrambled
  • Handful of spinach
  • Quarter teaspoon each of cumin, turmeric, and smoked paprika
  • Salt and lemon juice

Method:

  1. Heat the lentils in a small pan with the spices and a splash of water for two minutes.
  2. Wilt the spinach into the lentils.
  3. Top with the cooked egg whites and a squeeze of lemon juice.

Recipe 18. Protein Oats (Minimal Version)

Protein: 28g | Calories: 295 | Carbs: 32g | Fat: 5g

Add the protein powder after removing from heat rather than during cooking. Cooking protein powder directly changes the texture and makes the oats gummy. Stirring it in off the heat gives a smooth, creamy consistency. Using milk instead of water adds 8 grams of protein before the powder is even added.

Ingredients:

  • 35g rolled oats
  • 200ml nonfat milk
  • 1 scoop vanilla protein powder (added after cooking)
  • 50g banana, sliced

Method:

  1. Cook the oats in the milk according to packet instructions.
  2. Remove from heat and stir in the protein powder immediately.
  3. Top with banana slices.

Recipe 19. Cucumber and Smoked Salmon Quark Bites

Protein: 20g | Calories: 175 | Carbs: 6g | Fat: 4g

This is the lowest calorie recipe in the guide at 175 calories with 20 grams of protein. It requires zero cooking and can be assembled the night before if covered and refrigerated. It works as a portable breakfast if you pack it in a container.

Ingredients:

  • 1 large cucumber
  • 100g nonfat Quark
  • 80g smoked salmon, torn into pieces
  • Fresh dill
  • Black pepper and lemon juice

Method:

  1. Slice the cucumber into thick rounds, about 1.5 centimetres each.
  2. Top each round with a teaspoon of Quark, a piece of smoked salmon, and a small sprig of dill.
  3. Squeeze lemon juice over the assembled bites.
  4. Makes approximately 14 bites.

Recipe 20. Turkey Mince Breakfast Bowl

Protein: 30g | Calories: 285 | Carbs: 8g | Fat: 7g

Cook a large batch of turkey mince on Sunday and refrigerate in 100 gram portions. Reheat in two minutes each morning. This is one of the highest protein options in the guide at 30 grams and the most savoury, which makes it useful for people who dislike sweet breakfasts.

Ingredients:

  • 100g lean turkey mince (5 percent fat)
  • 2 egg whites, poached
  • Large handful of spinach
  • Quarter teaspoon each of garlic powder, smoked paprika, cumin
  • Cherry tomatoes to serve
  • Salt and pepper

Method:

  1. Brown the turkey mince in a non-stick pan with the spices for 6 to 8 minutes until cooked through.
  2. Add the spinach and stir until wilted.
  3. Serve in a bowl topped with the poached egg whites and cherry tomatoes.

Full Macros Reference Table

Use this table to compare every recipe at a glance. All values are for the exact recipe as written above.

RecipeProteinCaloriesCarbsFat
1. Greek Yogurt with Berries and Chia Seeds22g19522g3g
2. Egg White Scramble with Spinach and Cherry Tomatoes20g1306g1g
3. Smoked Salmon and Cottage Cheese Rice Cakes26g24518g5g
4. Skyr with Protein Powder and Strawberries30g21018g1g
5. Turkey Bacon and Egg White Omelette25g2103g5g
6. Protein Coffee Shake25g1758g3g
7. Tuna and Avocado on Rye24g29026g8g
8. Cottage Cheese and Egg White Scramble28g1954g3g
9. Overnight Oats with Protein Powder28g29035g5g
10. Quark Bowl with Cocoa and Raspberries26g22016g2g
11. Egg Muffins with Turkey Sausage and Peppers24g per 3 muffins2105g8g
12. Smoked Mackerel and Cucumber Rye Toast22g28024g10g
13. Two Ingredient Banana Protein Pancakes20g24028g5g
14. High Protein Chia Pudding26g27522g7g
15. Lean Ham and Egg White Breakfast Wrap26g25522g4g
16. Nonfat Kefir and Protein Smoothie24g22020g2g
17. Spiced Lentil and Egg White Bowl22g27030g2g
18. Protein Oats (Minimal Version)28g29532g5g
19. Cucumber and Smoked Salmon Quark Bites20g1756g4g
20. Turkey Mince Breakfast Bowl30g2858g7g

How to Build a Weekly Meal Prep Plan Around These Recipes

The most effective way to use this guide is to batch prep on Sunday so that five weekday breakfasts require zero morning effort.

A practical Sunday prep routine:

Make the egg muffins first as they take the longest. While they bake, assemble five overnight oat jars. Once the muffins are cooling, cook a batch of turkey mince and portion it into 100 gram containers. That covers Monday through Friday with three different breakfasts requiring under two minutes of morning effort each.

For the remaining days, keep Greek yogurt, Skyr, cottage cheese, smoked salmon, and canned tuna in the fridge. Any combination of these with the right toppings gives you a 200 to 300 calorie, 20 to 30 gram protein breakfast in under three minutes.

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Frequently Asked Questions

What is the highest protein breakfast under 300 calories?
Skyr with protein powder stirred in (Recipe 4) and the turkey mince breakfast bowl (Recipe 20) both hit 30 grams of protein under 300 calories, making them the highest protein options in this guide.
Can I eat under 300 calories at breakfast and still feel full until lunch?
Yes, if the majority of those calories come from protein. A 200 calorie breakfast built around 25 grams of protein will keep you significantly fuller than a 200 calorie breakfast of toast and juice. The protein suppresses hunger hormones in a way that carbohydrates do not.
Are these recipes suitable for meal prep?
Yes. Recipes 9 (overnight oats), 11 (egg muffins), 14 (chia pudding), and 20 (turkey mince bowl) are all specifically designed for batch preparation. Egg muffins last five days in the fridge, overnight oats last four days, and cooked turkey mince lasts four days.
How many grams of protein should breakfast have?
Most research points to 25 to 30 grams as the effective range for reducing hunger and supporting muscle retention during weight loss. Below 20 grams and the satiety effect is noticeably weaker. Every recipe in this guide has at least 20 grams.
What is a good 300 calorie breakfast for weight loss?
Any recipe in this guide works well for weight loss, but the most effective for a calorie deficit are those with the highest protein relative to calories. Recipes 2, 4, 6, 8, and 19 all deliver 20 to 30 grams of protein for under 220 calories, leaving the most room in your daily budget.
Are these breakfasts suitable for vegetarians?
Recipes 1, 4, 6, 8, 9, 10, 13, 14, 16, 17, and 18 are all vegetarian. Recipes 17 and the lentil-based options are suitable for vegans with minor modifications such as using plant-based protein powder.
How do I know if 300 calories is the right amount for my breakfast?
It depends on your total daily calorie target. Use our Calorie Calculator to find your daily target, then allocate roughly 15 to 20 percent to breakfast. For a 1,600 calorie target, that is 240 to 320 calories, making these recipes a precise fit.
What is the easiest high protein breakfast under 300 calories?
Recipe 19 (cucumber and smoked salmon Quark bites) requires zero cooking and takes three minutes to assemble. Recipe 4 (Skyr with protein powder) takes two minutes. Both are under 250 calories with over 20 grams of protein.

Tools to Support Your Breakfast Goals

Not sure how many calories to eat each day? Use our free Calorie Calculator to find your maintenance calories and deficit target.

Want to check how much protein you need daily? Our Protein Calculator gives you a personalised target based on your weight, activity level, and goals.

Once you have your daily targets, use our Macro Calculator to split your calories across protein, carbs, and fat in the right ratio for your goals.

Reviewed by the WellMe Editorial Team. Content is for informational purposes only and does not constitute medical or nutritional advice. Consult a registered dietitian or healthcare professional for personalised guidance.

Related reading: High Protein Low Calorie Breakfast Ideas · High Protein Breakfast Foods List · How to Calculate Your Macros