Low-Calorie and High-Protein Breakfast Ideas

by Carolyn Robbins ; Updated July 18, 2017

A small cup of cottage cheese topped with fruit.

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Pancakes and thick slices of bacon may be tasty, but a huge breakfast featuring both foods will ruin your diet before noon. When you are making your morning meal, choose items that are protein-dense but light. Breakfast should fill you up without exceeding 300 to 400 calories.

Egg-cellent Breakfast

Eggs are a classic breakfast food, but the yolks are high in fat. Make an omelet of egg whites for a low-calorie breakfast packed with protein. The USDA National Nutrient Database estimates that a cup of egg whites has 126 calories and 26 grams of protein. Add lots of diced vegetables for low-calorie color and flavor.

Delightful Dairy

A cup of non-fat cottage cheese or plain yogurt contains just over 100 calories. Cottage cheese has 15 grams of protein per serving, while plain yogurt contains 13 grams. Blend either with fresh fruit for a light smoothie drink.

Mighty Meat

Fatty bacon, ham and sausage aren't the only morning meats. Cube roasted chicken and toss it into your egg white omelet for an extra 10 grams of protein and only 69 calories.

Photo Credits

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About the Author

Carolyn Robbins began writing in 2006. Her work appears on various websites and covers various topics including neuroscience, physiology, nutrition and fitness. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College.