15 High Protein Breakfast Ideas Under 400 Calories
Start your day with 25-40g of protein without blowing your calorie budget. These breakfasts keep you full until lunch.
Why Protein at Breakfast?
- • Reduces hunger and cravings all day
- • Prevents mid-morning energy crash
- • Helps preserve muscle during weight loss
- • Higher thermic effect (burns more calories digesting)
🥚 Egg-Based (Classic & Reliable)
1. Veggie Egg White Omelet
5 egg whites + 1 whole egg + spinach, mushrooms, bell peppers + 1 oz feta
290 cal | 32g protein | 5 min prep
2. Eggs & Turkey Bacon
3 scrambled eggs + 3 strips turkey bacon + 1 slice whole wheat toast
380 cal | 28g protein | 8 min prep
3. Cottage Cheese Scramble
2 eggs scrambled with 1/2 cup cottage cheese + cherry tomatoes
280 cal | 30g protein | 5 min prep
🥣 Greek Yogurt Based (Quick & Easy)
4. Protein Parfait
1 cup nonfat Greek yogurt + 1/2 cup berries + 2 tbsp low-sugar granola + 1 tbsp honey
320 cal | 25g protein | 2 min prep
5. PB Yogurt Bowl
1 cup nonfat Greek yogurt + 1 tbsp peanut butter + 1/2 banana sliced + chia seeds
360 cal | 28g protein | 2 min prep
6. Chocolate Protein Yogurt
1 cup nonfat Greek yogurt + 1 scoop chocolate protein powder + strawberries
290 cal | 45g protein | 2 min prep
🥤 Smoothies & Shakes (On-the-Go)
7. Classic Protein Smoothie
1 scoop protein + 1 cup almond milk + 1 banana + 1 tbsp peanut butter + ice
380 cal | 32g protein | 3 min prep
8. Green Protein Smoothie
1 scoop vanilla protein + 1 cup spinach + 1/2 banana + 1 cup almond milk + ice
250 cal | 28g protein | 3 min prep
9. Coffee Protein Shake
1 scoop chocolate protein + 1 cup cold brew + 1/2 cup milk + ice (blend)
200 cal | 27g protein | 2 min prep
🥞 Oats & Pancakes (More Filling)
10. Protein Overnight Oats
1/2 cup oats + 1 scoop protein + 1 cup almond milk + 1 tbsp chia seeds (refrigerate overnight)
370 cal | 35g protein | 5 min prep (night before)
11. Protein Pancakes
1 banana + 2 eggs + 1/2 scoop protein (blend, cook as pancakes) + sugar-free syrup
320 cal | 26g protein | 10 min prep
12. High-Protein Oatmeal
1/2 cup oats + 2 egg whites stirred in while cooking + 1/2 scoop protein + berries
340 cal | 30g protein | 8 min prep
🥪 Savory Options (Different Vibes)
13. Breakfast Burrito
Low-carb tortilla + 3 scrambled eggs + 2 oz chicken sausage + salsa
380 cal | 32g protein | 10 min prep
14. Smoked Salmon Toast
2 slices whole grain bread + 3 oz smoked salmon + 2 tbsp cream cheese + capers
360 cal | 26g protein | 5 min prep
15. Cottage Cheese Toast
2 slices whole grain bread + 1 cup cottage cheese + everything bagel seasoning + tomato
380 cal | 34g protein | 3 min prep
Quick Reference Chart
| Breakfast | Calories | Protein | Prep |
|---|---|---|---|
| Veggie Egg White Omelet | 290 | 32g | 5 min |
| Chocolate Protein Yogurt | 290 | 45g | 2 min |
| Coffee Protein Shake | 200 | 27g | 2 min |
| Green Protein Smoothie | 250 | 28g | 3 min |
| Cottage Cheese Scramble | 280 | 30g | 5 min |
| Protein Overnight Oats | 370 | 35g | 5 min |
Tips for High-Protein Breakfasts
- Prep protein sources ahead — Hard boil eggs, pre-cook sausage
- Keep Greek yogurt stocked — Versatile and high protein
- Add protein powder to anything — Oats, yogurt, smoothies, pancakes
- Use egg whites for volume — Add to whole eggs for more protein, fewer calories
- Batch prep overnight oats — Make 3-4 days worth in jars
Key Takeaways
- • Aim for 25-40g protein at breakfast
- • Eggs, Greek yogurt, and protein powder are your best tools
- • Most options take under 10 minutes
- • Prep ahead for busy mornings
- • High protein = less hunger until lunch
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