You’ve probably heard the phrase: “Breakfast is the most important meal of the day.” Although opinions on this subject may vary, there is no doubt that a nutritious breakfast can provide the essential nutrients to fuel your day. A well-balanced breakfast can be prepared in many ways, but certain characteristics help define a healthy meal: quality carbohydrates with fiber, healthy fats, a serving of produce and enough protein.
Whether you’re focused on weight loss, post-workout recovery, or simply looking to make breakfast part of your balanced diet, a protein-rich breakfast offers many benefits. Protein is a satiating nutrient that helps keep you full throughout the morning and promotes muscle repair and recovery.
For those wanting to lose weight, protein-rich breakfasts can be particularly helpful. Combined with a low calorie count, protein can help you stay full longer, reducing the risk of overeating later in the day. A high-protein breakfast of less than 400 calories not only satisfies hunger, but also helps maintain a calorie deficit, crucial for weight loss.
Everyone’s protein needs are different, but a good benchmark for a high-protein breakfast is 20 grams or more. This is enough to meet most people’s needs while still allowing you to stay within a reasonable calorie range. Here are eight protein-rich breakfasts under 400 calories. Keep reading, and for more options, don’t miss 38 High-Protein Breakfasts That Keep You Full.
Yogurt and blueberry and walnut parfait

Nutrition (for 1 serving):
Calories: 350
Fat: 14 g (Saturated fat: 3 g)
Sodium: 78 mg
Crabs: 31 g (Fiber: 5 g, Sugar: 21 g)
Protein: 25g
Greek yogurt is a rich source of protein and provides other important nutrients, like calcium. Adding California walnuts, which provide 99% of nuts sold in the United States, not only adds 4 grams of protein, but also increases the healthy fat content.
Walnuts are the only nut that is an excellent source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, with 2.5 grams per 1-ounce serving. Studies show that adding just one daily serving of nuts can improve diet quality and increase intake of underconsumed nutrients like fiber and potassium, especially in those who did not previously eat nuts.
Ingredients
How to do it
Arrange your yogurt in a bowl and garnish with berries and nuts.
Three Berry and Kale Smoothie


Nutrition (for 1 serving):
Calories: 360
Fat: 5 g (Saturated fat: 0 g)
Sodium: 71 mg
Crabs: 45 g (Fibre: 7 g, Sugar: 30 g)
Protein: 31g
Smoothies are a popular breakfast, and for good reason. You can tailor them to your dietary preferences and ideal nutritional makeup, and they combine a wide range of foods into one shake for easy preparation. This recipe uses whey protein to contain over 30 grams of this nourishing nutrient. You can use any type of protein powder to make a protein-rich smoothie, or substitute it with plain Greek yogurt for another protein-rich ingredient.
Ingredients
How to do it
Place all ingredients in a blender with about ½ cup of water. Begin blending by periodically pushing down smoothie ingredients that collect on the sides of the blender. Add additional water for a thinner consistency.
Avocado and smoked salmon toast


Nutrition (for 1 serving):
Calories: 369
Fat: 18 g (Saturated fat: 3 g)
Sodium: 736mg
Crabs: 26 g (Fiber: 9 g, Sugar: 2 g)
Protein: 22g
Avocado toast is a popular breakfast option, but it’s often lacking in protein. Adding cooked eggs is an easy way to increase the protein content, or for less prep you can opt for smoked salmon. The combination of protein, fiber, and healthy fats in this meal makes it a filling and nourishing option that’s sure to keep you full all morning long. For extra nutrition, add greens or sliced tomatoes for added texture and flavor.
Ingredients
How to do it
Start by toasting your bread until desired doneness. While your bread is toasting, mash your avocado. Spread mashed avocado on your toast and top with salmon.
Breakfast Tacos


Nutrition (for 1 serving):
Calories: 386
Fat: 20 g (Saturated fat: 10 g)
Sodium: 588 mg
Crabs: 20 g (Fiber: 5 g, Sugar: 2 g)
Protein: 23g
Eggs are a popular protein source at breakfast, and putting them in a whole wheat tortilla makes a delicious meal. With 23 grams of protein, this option is both filling and relatively low in carbs. You can substitute the flour tortilla for a corn tortilla to reduce the carb content without losing a lot of protein. Add your favorite hot sauce or salsa for added flavor and consider using additional egg whites to boost the protein while keeping the calorie count low.
Ingredients
How to do it
Add cooking spray to a skillet and heat over medium heat. Meanwhile, break your eggs into a bowl and whisk. Add your spinach to the heated pan and let it wilt. Once almost wilted, pour your eggs into the pan and scramble until completely cooked. Load your cooked egg and spinach mixture into your tortilla and top with cheese.
Cottage cheese with melon


Nutrition (for 1 serving):
Calories: 335
Fat: 11 g (Saturated fat: 3 g)
Sodium: 871mg
Crabs: 55 g (Fibre: 5 g, Sugar: 52 g)
Protein: 29g
Not only is this meal high in protein while only containing three ingredients, but it also provides a relatively low calorie count while still giving your heart a dose of fiber. Swap cantaloupe for honeydew for a flavor change, and consider fat-free cottage cheese as a way to reduce calories and fat grams without sacrificing protein.
Ingredients
How to do it
Cut your whole melon in half and remove the seeds. Fill your seeded melon half with cottage cheese and garnish with nuts.
Protein Pancakes


Nutrition (for 1 serving):
Calories: 336
Fat: 5 g (Saturated fat: 2 g)
Sodium: 518 mg
Crabs: 43 g (Fiber: 6 g, Sugar: 11 g)
Protein: 28g
Traditional pancakes aren’t known for their protein content, but these cakes made with cottage cheese and egg whites pack a healthy dose of protein. With over 20 grams per serving, this meal also provides 6 grams of fiber and the natural sweetness of berries. Drizzle with a small amount of honey as a syrup alternative and add cinnamon or pumpkin pie spice to your dough for added flavor.
Ingredients
How to do it
In a blender, combine the liquid egg whites, cottage cheese, oatmeal and baking soda and blend until almost smooth. Pour ¼ cup of batter onto a griddle heated over medium-high heat and garnish with a few berries. Cook for about 3 minutes before turning and cooking for another 3 minutes. Repeat these steps until you have used up your dough and berries.
Overnight Oatmeal


Nutrition (for 1 serving):
Calories: 400
Fat: 10 g (Saturated fat: 6 g)
Sodium: 167 mg
Crabs: 51 g (Fiber: 8 g, Sugar: 18 g)
Protein: 24g
Overnight oats can make the morning rush much smoother. By preparing your breakfast the night before, you can simply take it out of the fridge and enjoy it in the morning with minimal preparation. This recipe combined filling protein and fiber, heart-healthy fats, and a hearty serving of produce for just 400 calories.
Ingredients
How to do it
In an airtight container, mix your oatmeal, milk, yogurt and peanut butter. Stir until well incorporated and store in the refrigerator overnight. When ready to eat, garnish with sliced strawberries and a pinch of cinnamon.
Hard-boiled eggs with toast


Nutrition (for 1 serving):
Calories: 387
Fat: 19 g (Saturated fat: 4 g)
Sodium: 376 mg
Crabs: 32 g (Fiber: 6 g, Sugar: 10 g)
Protein: 21g
Eggs are a very versatile food and boiling them beforehand makes breakfast and snacks easier. They’re packed with protein, and when paired with whole-grain bread, nut butter, and berries, you get a balanced meal that requires minimal ingredients and prep time. Swap the peanut butter for your favorite nut or seed butter and choose your favorite fruit to top your toast.
Ingredients
How to do it
Toast your bread until desired doneness. Top with nut butter and berries. Enjoy the eggs on the side.
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