What is a good 300 calorie breakfast?

A balanced 300-calorie breakfast should include lean protein, fiber, and healthy fats . Examples include a Greek yogurt berry bowl or an egg white omelet.

Is it okay to eat 300 calories for breakfast?

Yes! A 300-calorie breakfast is ideal if you’re managing weight or practicing portion control. It provides enough energy without overloading.

What breakfast is low in calories and high in protein?

Options include protein smoothies, cottage cheese bowls, and smoked salmon bites . These meals are nutrient-dense and filling.

How to get 30g of protein in 300 calories?

Use protein powder, lean meats, or egg whites . For example, a protein shake with almond milk and peanut butter powder easily hits 30g of protein under 300 calories

10 High-Protein Breakfast Recipes Under 300 Calories

Name: 10 High-Protein Breakfast Recipes Under 300 Calories That Keep You Full
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Healthy
Ingredients: Greek Yogurt Berry Bowl (220 Calories, 22g Protein) ¾ cup nonfat Greek yogurt; ½ cup fresh berries; 1 tbsp chia seeds; 1 tsp honey; Egg White Spinach Omelet (190 Calories, 24g Protein) 4 egg whites; 1 cup spinach; 1 tbsp feta cheese; Cooking spray; Protein Smoothie (250 Calories, 28g Protein) 1 scoop whey protein (vanilla); 1 cup unsweetened almond milk; ½ banana; 1 tbsp peanut butter powder; Cottage Cheese & Pineapple Bowl (210 Calories, 20g Protein) ½ cup low-fat cottage cheese; ½ cup pineapple chunks; 1 tbsp sunflower seeds; Turkey Breakfast Wrap (280 Calories, 25g Protein) 1 low-carb tortilla; 3 oz sliced turkey breast; 1 tbsp hummus; ¼ cup mixed greens; Tofu Scramble (230 Calories, 21g Protein) ½ block firm tofu, crumbled; ¼ cup chopped peppers; 1 tsp turmeric; Salt & pepper; Chia Protein Pudding (240 Calories, 20g Protein) 2 tbsp chia seeds; 1 scoop protein powder; 1 cup almond milk; 1 tsp vanilla extract; Smoked Salmon & Cucumber Bites (200 Calories, 23g Protein) 2 oz smoked salmon; ½ cucumber, sliced; 2 tsp low-fat cream cheese

Description

10 delicious and filling high-protein breakfast recipes, each under 300 calories, designed to keep you energized and satisfied.

Ingredients

Scale

Greek Yogurt Berry Bowl (220 Calories, 22g Protein)
- ¾ cup nonfat Greek yogurt
- ½ cup fresh berries
- 1 tbsp chia seeds
- 1 tsp honey
Egg White Spinach Omelet (190 Calories, 24g Protein)
- 4 egg whites
- 1 cup spinach
- 1 tbsp feta cheese
- Cooking spray
Protein Smoothie (250 Calories, 28g Protein)
- 1 scoop whey protein (vanilla)
- 1 cup unsweetened almond milk
- ½ banana
- 1 tbsp peanut butter powder
Cottage Cheese & Pineapple Bowl (210 Calories, 20g Protein)
- ½ cup low-fat cottage cheese
- ½ cup pineapple chunks
- 1 tbsp sunflower seeds
Turkey Breakfast Wrap (280 Calories, 25g Protein)
- 1 low-carb tortilla
- 3 oz sliced turkey breast
- 1 tbsp hummus
- ¼ cup mixed greens
Tofu Scramble (230 Calories, 21g Protein)
- ½ block firm tofu, crumbled
- ¼ cup chopped peppers
- 1 tsp turmeric
- Salt & pepper
Chia Protein Pudding (240 Calories, 20g Protein)
- 2 tbsp chia seeds
- 1 scoop protein powder
- 1 cup almond milk
- 1 tsp vanilla extract
Smoked Salmon & Cucumber Bites (200 Calories, 23g Protein)
- 2 oz smoked salmon
- ½ cucumber, sliced
- 2 tsp low-fat cream cheese
Egg & Avocado Toast (280 Calories, 19g Protein)
- 1 slice whole-grain bread
- 1 boiled egg (sliced)
- ¼ avocado
- Pinch of chili flakes
High-Protein Overnight Oats (290 Calories, 27g Protein)
- ½ cup rolled oats
- 1 scoop vanilla protein powder
- ½ cup almond milk
- 1 tbsp almond butter

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Instructions

Greek Yogurt Berry Bowl: Scoop yogurt into a bowl. Add berries, sprinkle chia seeds, and drizzle honey.
Egg White Spinach Omelet: Whisk egg whites. Cook spinach, pour eggs, add feta, fold, and serve.
Protein Smoothie: Blend all ingredients until smooth. Serve chilled.
Cottage Cheese & Pineapple Bowl: Combine cottage cheese and pineapple. Top with seeds.
Turkey Breakfast Wrap: Spread hummus on tortilla. Add turkey and greens, roll up.
Tofu Scramble: Sauté peppers, add tofu. Season with turmeric, salt, and pepper.
Chia Protein Pudding: Mix all ingredients. Refrigerate overnight.
Smoked Salmon & Cucumber Bites: Spread cream cheese on cucumber slices. Top with salmon.
Egg & Avocado Toast: Toast bread, mash avocado. Top with egg and chili flakes.
High-Protein Overnight Oats: Mix all ingredients in a jar. Refrigerate overnight.

Notes

Each recipe is portioned for 1 serving, under 300 calories, and high in protein to keep you full and satisfied.

Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Breakfast
Method: Mixed Methods
Cuisine: Healthy

Nutrition

Serving Size: 1 portion
Calories: 200-290
Sugar: 2-10g
Sodium: 150-400mg
Fat: 5-12g
Saturated Fat: 1-5g
Unsaturated Fat: 3-8g
Trans Fat: 0g
Carbohydrates: 10-30g
Fiber: 2-6g
Protein: 19-28g
Cholesterol: 0-80mg