10 High Protein Breakfasts Under 350 Calories

Mornings are chaotic. Between hitting the snooze button one too many times and scrambling to get out the door, breakfast often falls to the bottom of the priority list. We often grab whatever is convenient—a sugary pastry, a processed granola bar, or worse, nothing at all.

The result? By 10 a.m., your stomach is growling, your energy is crashing, and you’re staring at the office vending machine with desperate eyes.

The secret to breaking this cycle isn’t just eating breakfast; it’s eating the right breakfast. Prioritizing protein in your first meal of the day is a game-changer for satiety and energy levels. Protein takes longer to digest than carbohydrates, meaning it keeps you feeling fuller for longer. It also helps stabilize blood sugar levels, preventing those mid-morning spikes and crashes that leave you reaching for a second cup of coffee.

But finding high-protein options that don’t wreck your calorie budget can feel like a math test you didn’t study for. You want something delicious, quick, and nutritionally balanced without needing a calculator. Whether you are trying to lose weight, build muscle, or simply maintain a healthy lifestyle, these recipes prove that you don’t need to sacrifice flavor for fitness.

Here are 10 high-protein breakfasts under 350 calories to help you start your day strong.

1. The Powerhouse Greek Yogurt Parfait

Greek yogurt is the undisputed champion of high-protein breakfast staples. It is thick, creamy, and versatile enough to be sweet or savory. According to USDA FoodData Central, a standard 170g container of nonfat plain Greek yogurt packs an impressive 17.3g of protein for just 100 calories. This incredible protein-to-calorie ratio leaves you plenty of room for toppings.

To make this parfait, start with that 170g base of plain nonfat Greek yogurt. Top it with half a cup of mixed berries (strawberries, blueberries, or raspberries) for fiber and antioxidants. Finish it off with an ounce of chopped walnuts or almonds for healthy fats and a satisfying crunch.

Approximate Macros:

• Calories: ~280
• Protein: ~20g

2. Savory Cottage Cheese Bowl

Cottage cheese has made a massive comeback, and for good reason. It is incredibly nutrient-dense. A one-cup serving (about 226g) of 1% low-fat cottage cheese delivers approximately 28g of protein and only around 163 calories. If you prefer a savory start to your day over a sweet one, this is your go-to.

Skip the fruit and treat the cottage cheese like a savory dip. Top a one-cup serving with sliced cucumbers, cherry tomatoes, and a sprinkle of cracked black pepper. For an extra kick, add a dash of hot sauce or everything bagel seasoning. This high-volume meal feels substantial in your stomach but remains very light on calories.

Approximate Macros:

• Calories: ~200
• Protein: ~28g

3. Classic Hard-Boiled Eggs and Fruit

Sometimes, simple is best. Eggs are a “complete” protein, meaning they contain all nine essential amino acids your body needs. A large hard-boiled egg contains about 6.3g of protein and 78 calories. Two eggs provide a solid protein foundation of over 12g for roughly 156 calories.

Pair two large hard-boiled eggs with a medium apple or a pear. The fiber in the fruit complements the protein and fat in the eggs, creating a balanced meal that supports digestion. This is also the ultimate “grab-and-go” option for busy commuters—boil a batch of eggs on Sunday, and you are set for the week.

Approximate Macros:

• Calories: ~260
• Protein: ~13g

4. Egg White and Oatmeal “Proats”

Oatmeal is a heart-healthy carb, but on its own, it lacks significant protein. One cup of cooked oatmeal (made with water) contains about 166 calories and roughly 5.9g of protein. To transform this into a high-protein meal without using protein powder, try adding egg whites.

While preparing your oats on the stove, whisk in half a cup of liquid egg whites just as the oats are finishing. Whisk vigorously so the whites cook into the oats, creating a fluffy, creamy texture rather than scrambled chunks. The egg whites add about 13g of pure protein without altering the flavor profile significantly. Top with cinnamon and a splash of almond milk.

Approximate Macros:

• Calories: ~240
• Protein: ~19g

5. Spinach and Feta Egg Muffins

If you have time to meal prep, egg muffins are a lifesaver. They are essentially mini crustless quiches that you can reheat in seconds.

Whisk together 6 large eggs and a splash of milk. Stir in a cup of chopped fresh spinach and a quarter cup of crumbled feta cheese. Pour the mixture evenly into a lightly greased 12-cup muffin tin and bake at 350°F (175°C) for about 20 minutes.

Eating three of these muffins gives you a substantial breakfast that feels indulgent thanks to the salty feta cheese. Since standard eggs are about 78 calories each, and spinach is negligible in calories, the bulk of your energy comes from the high-quality protein and fats in the eggs and cheese.

Approximate Macros (for 3 muffins):

• Calories: ~280
• Protein: ~18g

6. Smoked Salmon and Cucumber Bites

For a breakfast that feels a little fancy but takes zero cooking, turn to smoked salmon. It is lean, high in protein, and packed with omega-3 fatty acids.

Take three ounces of smoked salmon and pair it with half a cup of 1% cottage cheese or a light spread of cream cheese on cucumber slices. If you need more carbohydrates for energy, swap the cucumber for a couple of whole-grain crispbread crackers. The combination of smoky fish and creamy cheese is satisfyingly rich, yet it stays well under the 350-calorie limit.

Approximate Macros:

• Calories: ~250
• Protein: ~22g

7. Turkey Sausage Scramble

Pork sausage can be heavy on saturated fat and calories, but turkey sausage creates a leaner profile without losing that savory breakfast flavor.

Sauté two links of lean turkey breakfast sausage (check labels, but many are around 110 calories for two) in a non-stick pan. Crumble them up and add one cup of egg whites or two beaten eggs. Scramble it all together with bell peppers and onions. The high volume of egg whites combined with the meatiness of the turkey sausage makes for a hearty plate that feels like a diner meal.

Approximate Macros:

• Calories: ~240
• Protein: ~25g

8. Chocolate Peanut Butter Protein Smoothie

Liquids can be just as filling as solids if the ingredients are right. A well-balanced smoothie can deliver a massive protein punch in a portable format.

Blend one scoop of your favorite chocolate whey or plant-based protein powder (usually around 120 calories and 24g protein) with one cup of unsweetened almond milk, a handful of spinach (you won’t taste it, promise), and one tablespoon of peanut butter powder. Peanut butter powder is a great hack—it gives you the flavor of peanut butter with a fraction of the fat calories. Add ice to thicken it up for a milkshake-like texture.

Approximate Macros:

• Calories: ~220
• Protein: ~28g

9. Cheesy Scrambled Eggs on Toast

You don’t have to give up bread to eat healthy. The key is choosing high-fiber, whole-grain bread and pairing it with protein.

Scramble two large eggs (156 calories, 12.6g protein) and serve them over a slice of sprouted grain toast. To boost the protein further, melt a slice of low-fat cheddar cheese or sprinkle nutritional yeast on top. The fiber in the sprouted bread aids digestion, while the eggs provide the staying power you need to get through the morning meetings.

Approximate Macros:

• Calories: ~320
• Protein: ~18g

10. Tofu Scramble

For a plant-based option that rivals eggs in texture and protein, tofu is the answer. Firm tofu crumbles easily and absorbs whatever spices you throw at it.

Crumble half a block of firm tofu into a pan with turmeric (for that yellow color), nutritional yeast, garlic powder, and onion powder. Sauté with spinach, mushrooms, or diced tomatoes. Half a block of tofu provides roughly 18-20g of protein. It mimics the experience of eating scrambled eggs but is entirely vegan and cholesterol-free.

Approximate Macros:

• Calories: ~250
• Protein: ~20g

Fueling Your Morning the Right Way

Building a better breakfast doesn’t require a culinary degree or hours in the kitchen. It simply requires a shift in focus toward nutrient-dense ingredients. By centering your morning meal around high-quality proteins like eggs, Greek yogurt, and lean meats, you set a positive tone for the rest of the day.

Remember that nutrition data can vary slightly depending on the specific brands you buy or the size of produce you use. However, these estimates provide a solid framework for keeping your calories low and your protein high. Try rotating through a few of these recipes this week and notice the difference in your energy and focus.