A hearty breakfast doesn’t have to mean “heavy.” And high protein doesn’t have to mean “chicken breast in the morning” (who came up with that idea anyway?). I want to show you that high protein breakfasts and low calorie recipes can be not only healthy but also the kind you actually want to eat — again and again.
Here are 10 recipes that Lindy and I make at home. Sometimes when we’re in a hurry before planting strawberries, sometimes on the weekend when we have time to fuss over it, or simply when we want something delicious without blowing through our daily calorie allowance before lunch.
And most importantly — they’ll taste good.
1. Egg White Pancake Burrito with Hot Honey Drizzle
High protein breakfasts don’t have to be complicated. Here’s an idea we tested in our kitchen about six times before coming up with the perfect version. It’s a protein burrito made from an egg white wrap — no flour, no carbs that make you sleepy. Just egg whites, a bit of veggies, and a soft sweet-and-spicy honey drizzle on top that surprisingly works so well with the protein.
And yes — you can wrap almost anything in it. But let’s start with the base recipe.
Ingredients (for 1 serving):
Egg wrap:
- 4 egg whites (about 1/2 cup / 120 ml)
- 1 pinch of salt
- 1/4 tsp garlic powder (optional, but better with it!)
- A drop of avocado or olive oil (for the pan)
Filling:
- 1/4 cup (≈ 40 g) lean turkey, diced (can substitute with chicken breast)
- 1/4 cup (≈ 30 g) cooked spinach or kale
- 1/4 cup (≈ 30 g) reduced-fat cheese — cheddar, mozzarella, or provolone
- A bit of onion or fresh herbs to taste
Hot honey:
- 1 tsp honey
- A few drops of hot sauce (for example, Mike’s Hot Honey)
- A pinch of smoked paprika (optional, but adds a great smoky flavor)
How to Make It:
- First — make the egg wrap. Whisk the egg whites with salt and garlic powder. Heat a nonstick pan over medium, lightly coat with oil.
Pour in the egg mixture and cook it like a thin omelet: don’t stir, just let it set. This takes 2–3 minutes. Gently flip and brown for another 30 seconds. - Prepare the filling. While the wrap cooks, warm the spinach and turkey in another pan or microwave. Add the cheese so it starts to melt.
- Assemble the burrito. Place the filling on one end of the egg wrap and roll it up — like a burrito. Brown it seam-side down on a dry pan until you get a golden edge — this makes all the difference.
- Add the heat. Mix the honey with the hot sauce and lightly drizzle over the burrito — not drench, just drizzle. That’s enough for the sweet-spicy contrast.
Nutrition (approximate):
- Protein: ~28 g
- Calories: ~260 kcal
- Fat: ~8 g
- Carbs: ~5 g
It sounds simple, but trust me: this is one of those high protein breakfasts you eat straight from the pan, standing barefoot at the stove while your wife is still sleeping.
That’s how good it is. And when there’s hot honey in the house — you’re not buying high protein breakfast at a coffee shop anymore.
Serve this burrito hot, sliced diagonally so you can see the melted cheese and layered filling.
Add a lemon wedge on the side (yes, it works especially well with turkey) and a few fresh greens — microgreens, parsley, or even cilantro.
2. Protein Coffee Chia Pudding
If you, like me, are always torn between “I should probably have a high protein breakfast” and “maybe I’ll just have coffee” — this is it. Protein coffee chia pudding. This is one of our top high protein breakfasts before a heavy day in the garden: filling, delicious, and you won’t feel hungry until noon.
🧾 Ingredients (for 2 servings):
- 1 cup (240 ml) chilled freshly brewed coffee or cold brew
- 3 tbsp (≈ 30 g) chia seeds
- 1 scoop (≈ 25–30 g) vanilla or chocolate protein powder (preferably plant-based — it gives a creamier texture. Example: Orgain Organic Protein)
- 1/2 cup (120 ml) unsweetened almond milk (or any plant-based milk)
- 1–2 tsp maple syrup or other sweetener (to taste)
- A pinch of cinnamon or nutmeg — optional
How to make it
- Start with the coffee. Brew coffee and let it cool. You can use ready-made cold brew. Just make sure it’s not hot — chia seeds won’t “know” what to do otherwise.
- Mix everything in a jar. In a jar with a lid or a container, combine coffee, milk, protein powder, sweetener, and spices. Shake well — if needed, use a whisk or shaker to fully dissolve the protein.
- Add the chia. Stir in the chia seeds and mix again. After 10 minutes, stir once more to avoid clumping.
- Let it set overnight. Chill for at least 4 hours, preferably overnight. In the morning, you’ll have a thick, creamy pudding. If it’s too thick, add a splash of milk and stir.
We usually serve this pudding in clear jars — it instantly looks like a café-style dessert. You can put a spoonful of thick Greek yogurt on the bottom, then the pudding, and top with fresh berries (raspberries, blueberries — whatever you have on hand).
If you want extra texture — sprinkle some granola or nuts. My favorite final touch is half a teaspoon of almond butter, slightly melted over the top. Beautiful. Nutritious. And so good that I once ate two servings when I only meant to “just try it.”
Per jar, it’s about 220 calories, with nearly 25 g of protein (if you’re using quality protein powder). About 7 g fat, under 20 g carbs — depending on the sweetener. Balanced: supports muscles, doesn’t spike your blood sugar, and keeps you full and energized all morning.
And yes, you can meal-prep this breakfast for 3 days ahead. Just multiply everything by three, and you’ll have three small jars ready in the fridge. Perfect for mornings when you need to run out the door — no stove time required.
3. Savory Greek Yogurt Bowl with Crispy Chickpeas & Za’atar
High protein breakfasts don’t have to be boring. I think you know that moment when you want food, but definitely not oatmeal. And not eggs for the hundredth time. We get this a lot during planting season, when there’s no time for cooking. This savory yogurt bowl is a lifesaver: enough protein, quick to make, and the taste is simply amazing.
Ingredients (for 1 large serving):
- 3/4 cup (≈ 170 g) Greek yogurt (2% or 5% — depends on how much fat you want)
- 1/2 cup (≈ 80 g) cooked or canned chickpeas, well-drained
- 1/2 tsp za’atar (I like using “Za’atar Seasoning by The Spice Way”)
- 1 tsp olive oil
- 1/4 tsp smoked paprika or sweet paprika
- pinch of sea salt
- 1/4 cucumber, sliced into half-moons
- a few cherry tomatoes, cut in halves
- finely chopped parsley or cilantro (don’t skip — it freshens the whole taste)
- a little lemon juice — optional
How to Make this high protein breakfasts
- Make the chickpeas crispy. Preheat the oven to 400°F (200°C). Spread chickpeas on a baking sheet, drizzle with olive oil, sprinkle with za’atar, paprika, and salt. Roast for 20–25 minutes, until golden and crispy. You can make them ahead — they keep in a jar for several days.
- Assemble everything in a bowl. Place thick Greek yogurt at the bottom. On top — cucumbers, tomatoes, herbs, and chickpeas. Drizzle with a little more olive oil and lemon juice if you like it brighter.
- Don’t mix right away. This is one of those bowls where every bite is different. And that’s the beauty of it.
Nutrition (approx.):
One bowl gives you about 24 g of protein and ~320 kcal. Fats — around 12 g (if you use 2% yogurt and 1 tsp oil), carbs — ~18–20 g (mostly from chickpeas and veggies). Filling, tasty, and even good for those watching the glycemic index. And of course — no sugar or sweet syrups like in many “protein” breakfasts.
Serve in a deep bowl as a full, hearty meal. You can sprinkle more za’atar on top or even add a spoon of hummus on the side — it makes the texture interesting. And if you want a bit more carbs (for example, after an active morning), add thin lavash or a couple slices of toasted whole-grain bread.
4. Cottage Cheese “Donuts” with Cinnamon Protein Crust
High protein breakfasts get a fun twist here. When I say “syrniki,” you probably imagine a buttery pan and a pile of flour. But what if you make them as mini donuts, baked in the oven, with a protein and cinnamon crust? That’s a completely different story.
For us, this is usually a “weekend breakfast,” but you can also bake them in advance — they keep just fine in the fridge until the next day (unless you eat them all right away, of course).
One mini donut has about 80–90 kcal, ~9 g protein, ~3 g fat, and only ~2 g carbs (sugar-free if you use erythritol). Eating two is no sin. Eating four just means you’ve worked well in the garden.
Ingredients (for 6 small donuts):
- 1 cup (≈ 225 g) cottage cheese — the drier, the better
- 1 large egg
- 2 tbsp (≈ 16 g) almond flour
- 1 scoop (≈ 25–30 g) vanilla protein powder (I recommend “Dymatize ISO100 Hydrolyzed Protein Powder, Gourmet Vanilla” on Amazon)
- 1/2 tsp cinnamon
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- pinch of salt
- 1–2 tsp honey or erythritol (to taste)
Cinnamon-Protein Crust (optional, but must-have):
- 1 tbsp vanilla protein powder
- 1/2 tsp cinnamon
- a little erythritol or honey for binding
- a drop of water (literally)
How to Make this high protein breakfast
- Preheat the oven to 350°F (180°C). Take a silicone mold for mini donuts (or muffins — that works too, just won’t look as “donut-like”).
- Mix the batter. In a bowl, combine cottage cheese, egg, almond flour, protein powder, baking powder, vanilla, salt, cinnamon, and sweetener. The mixture will be slightly grainy — that’s fine. If the cottage cheese is wet, strain it through cheesecloth.
- Fill the molds. Use a spoon or piping bag — whatever’s convenient. Don’t fill to the top: they’ll rise a little.
- Bake for 18–20 minutes, until the tops are golden. Let cool for 5 minutes before removing from the mold.
- Coat with the crust. Mix protein powder with cinnamon and lightly “brush” the donuts with water or honey so the mixture sticks. You can sprinkle it through a sieve for a nice dusty effect.
I serve them on a board, like fresh bakery-style treats from a coffee shop. On the side — a bit of yogurt or berry sauce (if you’re really craving sweet). And they’re perfect to make ahead: take them with you to the garden, and after two hours of digging potatoes, they’ll be exactly what you need.
5. Tofu Scramble Wrap with Pickled Onions
High protein breakfasts don’t always need a plan. This recipe happened by accident when we ran out of eggs and going to the store just didn’t feel like a Monday thing to do. There was a block of tofu, some greens, an old onion in the fridge… and that’s how this breakfast appeared — one we now make on weekends just because we want to, not because “well, we need to eat something.”
Ingredients (for 2 servings):
Scramble:
- 1 block (≈ 14 oz / 400 g) firm tofu (House Foods, Tofu Organic, 14 Ounce on Amazon — holds its shape, doesn’t turn mushy, and takes on the flavor of the spices well)
- 1 tbsp olive oil or avocado oil
- 1/2 tsp turmeric
- 1/2 tsp garlic powder
- salt, pepper to taste
- 2 tbsp nutritional yeast — yes, it gives that cheesy flavor
- 1/2 cup finely chopped spinach or kale
- a little lemon juice
Pickled onions (make ahead):
- 1 small red onion
- 1/2 cup (≈ 120 ml) apple cider vinegar
- 1/2 cup water
- 1 tsp honey or maple syrup
- pinch of salt
Serving:
- 2 large whole wheat tortillas
- fresh herbs (cilantro, parsley)
- a bit of avocado or hummus — optional
How to Make
- Pickle the onions. Slice the onion into thin half rings. Mix vinegar, water, honey, and salt. Pour over the onions and let sit for at least 30 minutes (or better — overnight). They’ll turn soft, tangy, and perfectly bright in flavor.
- Cook the tofu.Press the tofu as much as possible — wrap in a towel and place something heavy on top for about 10 minutes. Then crumble it with your hands (like scrambled eggs). Sauté over medium heat with oil, add turmeric, garlic, nutritional yeast, spinach, and seasonings. At the end — a splash of lemon juice to freshen the flavor.
- Assemble the wrap. Warm the tortillas in a dry skillet. Add the tofu, top with pickled onions, herbs, and maybe some hummus or mashed avocado. Roll it up — and done.
Nutrition (per serving):
One tortilla gives about 320 calories, with 22 grams of pure plant-based protein. And you’ll really feel it — tofu, spinach, and nutritional yeast work together as a team. Fat is around 14 grams — mostly from good oil and a little avocado or hummus, if added. Carbs are about 25 g, almost all coming from the tortilla and veggies, not from anything extra.
No eggs, no cheese, no meat. Just plant protein, plenty of flavor, and almost no heaviness in your stomach. You’ll be digging in the garden like a tractor afterward.
I serve these wraps cut in half, like a burrito, with a napkin on the side — because yes, it can be a little juicy (especially if you didn’t skimp on the lemon and onions). On the side, I add a small bowl of hummus or tahini dressing to dip the edges and crispy bits. And to make it heartier — add roasted potatoes or sweet potatoes, cut into chunks. Breakfast will almost turn into lunch.
6. Avocado-Free Green Smoothie Bowl with Collagen Boost
High protein breakfasts don’t have to rely on avocado. I spent a long time figuring out how to make a green smoothie without avocado so it wouldn’t turn watery or “grassy.” Sometimes you just don’t want that signature buttery taste. And honestly — we don’t grow avocado in our garden, and hauling it from the store every time isn’t exactly zero-waste. That’s how this avocado-free version with banana, zucchini, and collagen came to be — and you’ll be surprised how rich it is.
Ingredients (for 1 large serving):
- 1/2 frozen banana
- 1/2 frozen zucchini, sliced ahead of time
- 1 cup (≈ 240 ml) unsweetened almond milk
- 1 tbsp almond butter or cashew paste
- 1 scoop collagen powder (recommend “Vital Proteins Collagen Peptides Powder, Unflavored” on Amazon)
- 1 tbsp chia seeds or flax seeds
- a handful of spinach or kale
- 1/2 tsp vanilla extract
- ice (optional, if you want it colder)
How to Make
- Load everything into a blender. Start with the liquid, then add the frozen veggies and banana, greens, protein, nut butter, and the rest. Blend until creamy.
- Adjust the texture. Want it thicker? Add a bit more frozen zucchini. Want it thinner? Add a splash more milk. The goal is to get that “eat with a spoon, not drink from a glass” consistency.
- Transfer to a bowl. And this is where the magic happens — but not the rainbow Instagram bowl magic. Our magic is in the texture and nutrition.
You can top it with thinly sliced banana, sprinkle with hemp seeds, add a few kiwi slices or cucumber rounds (yes, it works great in bowls too). For crunch — granola, shredded coconut, or a spoon of yogurt on the side. At our place, it’s usually a spoonful of peanut butter on top — because the garden calls for extra fuel..
You can also pack it in a jar and take it with you — it keeps in the fridge for 4–5 hours without losing texture.
One bowl comes to about 280–300 calories, with 18–22 g of protein thanks to the collagen, seeds, and nut butter. Fat is around 11 g, carbs about 20 g (mainly from banana and veggies).
It’s a light, refreshing breakfast that won’t spike your sugar and won’t leave you sluggish. Pleasantly cool, richly green — like a summer morning in the garden. Only without the mosquitoes.
7. Apple Nachos with Protein Yogurt Dip
High protein breakfasts can be fun and unexpected. In this recipe, the “nachos” are actually fresh apples, sliced thin and arranged just like chips — overlapping, on a large plate or board. On top — nuts, seeds, shredded coconut, and anything that adds flavor and texture.
Ingredients (for 2 servings):
Base:
- 2 large sweet apples (preferably Fuji or Honeycrisp)
- a bit of lemon juice to prevent browning
Dip:
- 1/2 cup (≈ 120 g) Greek yogurt (2% or higher fat is best)
- 1 scoop vanilla or caramel protein powder
- 1 tsp peanut butter or almond butter
- 1/2 tsp cinnamon
- a little maple syrup or honey, to taste
Toppings:
- shredded coconut
- nuts (almonds, pecans, cashews)
- seeds (chia, hemp)
- optional — dark chocolate (grated or in chips)
How to Make
- Slice the apples. Thin slices, like chips. Arrange them on a plate in a fan or “chaos” style — flavor stays the same, but it sets the mood. Drizzle with lemon juice.
- Mix the dip. Yogurt + protein powder + nut butter + cinnamon + a bit of honey. Stir until you get a creamy texture. If it’s too thick — add a spoon of milk. You can make a double batch — it disappears fast.
- Assemble the nachos. You can drizzle the dip right over the apples, but we usually serve it separately as a “sauce.” On top of the apples — everything crunchy and joyful: nuts, chocolate, seeds, coconut.
A large board or plate works best — beautifully arrange the apples and place the bowl of dip in the center. This is one of those recipes that works for both breakfast and friends’ get-togethers (everyone finds their own dipping style). If you want an extra morning vibe — add a few pomegranate seeds or some frozen raspberries on top. And a spoon of peanut butter right on the plate.
Nutrition (per serving):
If you don’t go overboard with chocolate (you will), one serving is about 250–270 calories, ~20 g protein, ~10 g fat, and 18–22 g carbs. It depends on how many nuts and how much sweetener you add.
This is a snack that doesn’t weigh you down, doesn’t spike your sugar, and — most importantly — isn’t boring. It makes you want to chew. And honestly, sometimes we swap it in for dinner.
8. Overnight Oats Latte with Espresso Protein Ice Cubes
High protein breakfasts don’t have to be seasonal. In our house, this is a summer weekend morning recipe. But somehow, it still worked perfectly in February. The main thing is to freeze the cubes the night before. Then — just assemble, pour, wait a little… and enjoy.
Ingredients (for 1 serving):
Oats:
- 1/2 cup (≈ 40 g) old-fashioned oats
- 2/3 cup (≈ 160 ml) unsweetened almond milk
- 1/2 tsp cinnamon
- a pinch of salt
- 1 tsp chia seeds
- 1 tsp maple syrup or erythritol
Coffee ice:
- 1/2 cup (≈ 120 ml) freshly brewed espresso or strong coffee
- 1/2 scoop (≈ 15 g) vanilla protein powder (“Vital Proteins Collagen Peptides Powder, Unflavored” works great)
Final assembly:
- 1/4 cup (≈ 60 ml) cold plant-based milk
- a pinch of cocoa or cinnamon on top
How to Make
- The night before. Brew the espresso, let it cool, add protein powder, and mix well (a mini whisk works great). Pour into ice cube trays and freeze overnight. In a separate jar, combine all the ingredients for the oats. Seal with a lid, shake, and refrigerate overnight.
- In the morning. Spoon the oats into a wide cup or glass. Add 4–5 coffee cubes on top. Pour over cold milk. Wait a couple of minutes for the cubes to start melting. Sprinkle with a bit of cocoa.
- And that’s it. Spoon in one hand, book (or garden gloves) in the other. Breakfast is ready.
I love serving it in a low glass, like a dessert. It looks especially beautiful when the coffee ice starts melting into the oats — creating marble-like swirls you can’t resist photographing. You can also sprinkle with crushed nuts or a pinch of shredded coconut if you want more texture.
Nutrition (approx.):
One serving comes to about 290–310 calories, with up to 20 g protein (depending on the protein powder used). Carbs are around 30 g (oats + a bit of sugar from syrup), fat is no more than 6 g — and that’s only if you add nuts on top.
And here’s the thing: you’re not just eating oats — you’re eating them soaked in espresso. It turns into something between a latte, a dessert, and a breakfast. Pure delight.
9. Cucumber-Wrapped Turkey & Egg Roll-Ups
High protein breakfasts (and snacks!) don’t have to be complicated. These rolls are our quick life-saver snack. All you need is thin cucumber ribbons, hard-boiled egg, and good-quality turkey. We make them not only for breakfast — they’re perfect for a lunchbox or as a “tired evening snack” when you don’t feel like cooking dinner but still want to eat.
Ingredients (for 1 serving — 4 rolls):
- 1 medium cucumber (preferably long, seedless)
- Turkey breast or chicken ham, 4–6 thin slices (choose high quality)
- 2 hard-boiled eggs
- Dijon mustard — 1 tsp
- Greek yogurt — 1 tsp
- salt, pepper to taste
- fresh herbs: dill, parsley, or microgreens
How to Make this high protein breakfasts
- Start with cucumber ribbons. Slice the cucumber lengthwise into thin strips using a vegetable peeler or mandoline. Choose the flexible ones so they roll easily (you can skip the tough outer edges).
- Make the filling. Finely chop the eggs and mix with Dijon mustard, yogurt, a pinch of salt, and pepper. A bit of dill works wonderfully here — it gives a fresh, “morning” taste. You’ll get a light, protein-packed spread.
- Assemble the rolls. Place a slice of turkey on the edge of a cucumber strip, top with a teaspoon of filling, add some herbs, and roll gently. If you’re worried they’ll come apart, secure with a toothpick.
Serve them in neat rows on a board, like sushi. You can add a small dipping bowl on the side — for example, a mix of yogurt and mustard. And if you want some extra crunch, serve with a handful of microgreens or a few radish slices.
It’s fresh, crunchy, and a breakfast you can eat standing up, one-handed. Which is exactly how we often do it.
Nutrition (approx.):
For 4 rolls, it’s about 230 calories, with 21–23 g protein, ~12 g fat, and just under 5 g carbs — mostly from cucumber and yogurt. No flour, no starch. Just pure protein and freshness.
Plus, you get to eat eggs without filling the house with frying smells — and that’s already a win.
10. Crispy Rice Cake Stack with Smoked Salmon and Dijon Whip
High protein breakfasts don’t have to be boring. If you still think rice cakes are just diet food, you probably haven’t tried making them like this. We lightly toast them in a dry skillet so they become warm and crispy, then top with smoked salmon, a creamy mustard whip, fresh dill, and a touch of lemon zest.
Ingredients (for 1 serving — 2 rice cakes):
- 2 round rice cakes (sea salt or plain work best)
- 2 oz (≈ 55 g) smoked salmon
- 2 tbsp Greek yogurt (or cream cheese for a richer version)
- 1 tsp Dijon mustard
- 1/2 tsp lemon juice
- 1/2 tsp lemon zest
- fresh dill
- black pepper to taste
How to Make
- Toast the cakes. Lightly brown the rice cakes in a dry skillet on both sides — about 30 seconds each. This makes them more flavorful, denser, and less “styrofoam-like.”
- Make the whip. Mix yogurt, mustard, lemon juice, and a pinch of pepper. Whisk with a fork until you get a light, tangy “whipped” sauce.
- Build the stack. Spread a spoonful of sauce over each rice cake, layer with salmon slices, sprinkle lemon zest, add dill, and a little more sauce if there’s any left. You can stack them up or serve separately — either way, it looks impressive.
Nutrition (approx.):
Each “sandwich” (two rice cakes) has about 280 calories, with ~20 g protein, ~10 g fat, and ~15–18 g carbs (depending on the rice cakes). It’s a perfect balance: protein + a bit of carbs + healthy fats from fish and yogurt.
You’ll be full for hours — no need for a mid-morning snack. Instead, you’ll feel light, energized, and ready to go.
A Great Start to the Day
If you’re here, we’re probably on the same page: we love good food, we love it to be good for us, and we can’t stand boring recipes like “just add protein powder and stir.”
So — which one of these high protein breakfasts would you try first? Do you have your own favorite protein-packed breakfast that actually makes you happy?
Share it in the comments. Or save this article, print it, and stick it on your fridge.
Because mornings are not the time for complicated decisions — mornings are for opening a jar of prepped chia pudding, grabbing a spoon, and simply… starting the day.
