If you are looking for low-calorie, high-protein breakfast recipes that will keep your mouth-watering, full, and satisfied, then stick around because in this article, I will be sharing my favorite 5 low-calorie high high-protein breakfast recipes that I have taken my time to perfect. They’re perfect for busy mornings, meal prep, or anyone looking to hit their goals while enjoying delicious meals.
Low-Calorie High-Protein Breakfast Recipe

1. Crispy Breakfast Taquitos (High-Protein, Low-Calorie, Meal-Prep Friendly)
These taquitos are crispy on the outside, savory on the inside, and loaded with protein to fuel your morning. Perfect for busy workdays, school mornings, or make-ahead meal prep.
Ingredients (Makes 12 Taquitos)
- 6 large eggs
- 200g extra lean ground beef (5% fat or less)
- 1 tbsp taco seasoning (store-bought or homemade)
- 1/2 small onion, finely diced
- 1/2 red capsicum (bell pepper), diced
- 2 garlic cloves, minced
- 1 tbsp tomato paste
- 12 small corn tortillas
- 1/2 cup shredded light cheese (e.g., reduced-fat cheddar or mozzarella)
- Salt & black pepper to taste
- Light cooking oil spray
- 2 tbsp spicy mayo or Greek yogurt + sriracha (optional)
Step-by-Step Instructions
- In a non-stick pan over low to medium heat, scramble the eggs gently, stirring constantly to achieve a soft, fluffy texture.
- Once cooked, remove the dish from the heat and set it aside.
- In the same or a new pan, sauté diced onions and capsicum over medium heat until softened (about 3–4 minutes).
- Add the minced garlic and cook for another 30 seconds.
- Add in the lean ground beef and taco seasoning. Cook thoroughly, breaking it apart as it browns.
- Stir in tomato paste and mix well until fully combined and cooked through.
- Warm up the corn tortillas briefly (microwave for 15–20 seconds or pan warm) to make them pliable.
- Sprinkle a bit of shredded cheese on each tortilla.
- Evenly distribute the scrambled eggs and beef-veggie mixture on top.
- Season with a bit of salt and pepper.
- Roll each tortilla tightly into a taquito.
- Place the taquitos seam-side down in an air fryer or on a parchment-lined baking tray.
- Lightly spray with cooking oil.
- Air Fry: 190°C (375°F) for 8–10 minutes until golden and crisp.
- Oven Bake: 200°C (400°F) for 12–15 minutes, flipping halfway.
Nutrition Breakdown (Per 1 Taquito, Approximate):
- Calories: 140
- Protein: 11g
- Carbs: 12g
- Fat: 6g

2. Crispy Garlic Parmesan Chicken Tenders
This is a low-calorie high high-protein breakfast , crispy without deep-frying, juicy inside, and finished with rich garlic butter and fresh parmesan.
Ingredients (Serves 3–4 / Makes ~12 tenders)
- 500g (1.1 lb) chicken breast or tenderloins, sliced into strips
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1/4 tsp chili flakes (optional)
- 1/2 cup all-purpose flour
- 1/2 cup potato starch (for extra crispiness)
- 1/2 tsp each: paprika, garlic powder, black pepper
- 1/4 tsp salt
- 1/3 cup sparkling water (adjust as needed)
- 2 tbsp of the dry flour mixture (from above)
- 1 tbsp light butter or low-fat spread
- 2 cloves garlic, finely minced
- 1 tbsp fresh parsley, chopped
- 1 tsp lemon juice
- 3 tbsp grated Parmesan cheese
Step-by-Step Instructions
- Slice chicken into strips (~finger-width).
- Toss with paprika, garlic powder, onion powder, salt, pepper, and chili flakes. Set aside to marinate briefly while prepping the coating.
- In one bowl, mix flour + potato starch with the same dry spices used for chicken.
- In a separate bowl, whisk sparkling water with 2 tbsp of the dry mix to form a light batter.
- Add a few spoonfuls of the wet batter back into the dry flour to create a crumbly texture (this gives it that fried crunch effect).
- For each strip:
- Coat in dry flour.
- Dip in the wet batter.
- Press back into the crumbly flour mix.
- Place on a wire rack or parchment-lined tray.
- Spray generously with cooking spray.
- Air Fryer: 190°C (375°F) for 10–12 minutes, flipping halfway.
- Oven: 200°C (400°F) for 15–18 minutes, or until golden brown.
- In a small pan on low heat, melt butter, add garlic, lemon juice, and parsley.
- Cook gently for 2 minutes until fragrant but not browned.
- Drizzle garlic butter over finished tenders.
- Sprinkle with fresh parmesan cheese while still hot so it melts slightly.
Nutrition Breakdown (Per 1 Tender, Approximate)
- Calories: 110
- Protein: 12g
- Carbs: 6g
- Fat: 4g
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3. High-Protein Cheesy Nacho Beef & Potato Bowls
Creamy high-protein cheese sauce, and all the fixings. Packed with ~60g of protein per bowl, ideal for muscle-building or fat loss while keeping you satisfied for hours.
Ingredients (Serves 4 Bowls)
- 3 large white or gold potatoes, peeled & diced
- 1 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- Light cooking oil spray
- 500g (1.1 lb) extra lean ground beef (5% fat or less)
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1 small jalapeño, finely diced (optional for heat)
- 1 tbsp taco seasoning
- 2 tbsp tomato paste
- 1/4 cup salsa (any kind)
- 1 cup reduced-fat cheddar cheese, grated
- 1 tsp cornflour (cornstarch)
- 1 cup fat-free evaporated milk
- 1/4 tsp paprika (optional)
- A dash of hot sauce (optional)
- 4 tbsp light sour cream or Greek yogurt
- Fresh coriander/cilantro, chopped
- Extra salsa or diced tomatoes
Step-by-Step Instructions
- Boil in salted water for 5–6 minutes until slightly soft but not mushy.
- Drain and pat completely dry (this is crucial for crispiness).
- Toss with cooking spray and seasonings: paprika, garlic powder, onion powder, salt, and pepper.
- Air Fry: 200°C (400°F) for 15–18 mins, shake halfway.
- Oven Bake: 220°C (430°F) for 20–25 mins until golden and crispy.
- In a non-stick pan, sauté onions, garlic, and jalapeños until soft.
- Add the ground beef and taco seasoning. Brown thoroughly, breaking apart the mince.
- Stir in tomato paste and salsa. Simmer on low until thickened and flavorful.
- In a saucepan, mix the grated cheese with the cornflour.
- Slowly pour in evaporated milk on low heat, stirring constantly until melted, smooth, and thickened.
- Add paprika and hot sauce if desired. Keep on the lowest heat or remove once creamy.
- Divide crispy potatoes equally into 4 bowls.
- Top with seasoned beef.
- Drizzle generously with cheese sauce.
- Finish with a dollop of light sour cream or Greek yogurt. Optional: chopped cilantro, extra salsa.
Nutrition Breakdown (Per Bowl, Approximate):
- Calories: ~550–600
- Protein: 58–62g
- Carbs: 35–40g
- Fat: 18–20g

4. Healthy Nashville-Style Mozzarella Sticks
These air-fried mozzarella sticks come in at only 200 calories per piece (vs. 600+ in traditional versions). Perfect as a high-protein snack, appetizer, or craving killer while cutting.
Ingredients (Makes 6 Sticks)
- 1 block of light mozzarella cheese (~200g)
- 1/2 cup whole wheat or panko breadcrumbs
- 1 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp cayenne (optional)
- Salt & pepper to taste
- 1/4 cup all-purpose flour
- 2 eggs, beaten
- Light cooking spray (olive or avocado oil)
- 2 tbsp buffalo hot sauce
- 1 tsp brown sugar
- 1 tsp stevia or zero-cal sweetener
- 1 tsp light butter
- 1/4 tsp chili powder
- Pinch of garlic powder & smoked paprika
Step-by-Step Instructions
- Cut the mozzarella block into 6 even sticks.
- Place in the freezer for at least 15 minutes to firm up while prepping the coating. (This prevents cheese from leaking during air frying.)
2. Create the Coating Stations
- Bowl 1: Flour
- Bowl 2: Beaten eggs
- Bowl 3: Breadcrumbs + paprika, garlic powder, onion powder, cayenne, salt, pepper
3. Bread the Mozzarella Sticks
- Coat each stick in this exact order:
- Flour
- Egg
- Back in Flour
- Egg again
- Then the Breadcrumb mixture
- Double coating = double crunch and better sealing.
4. Freeze for 1 Hour
- Place the breaded sticks on a tray and freeze for a minimum of 60 minutes. This is critical to prevent blowouts during cooking.
5. Make the Nashville Glaze
- In a bowl, mix buffalo sauce, brown sugar, stevia, butter, and spices.
- Microwave for 10–15 seconds. Stir until glossy and well-blended.
6. Cook the Mozzarella Sticks
- Spray each frozen stick generously with light cooking spray.
- Air Fryer: 200°C (400°F) for 6–8 minutes, flipping halfway, until golden and crispy.
- Oven Alternative: 220°C (425°F) for 10–12 minutes.
7. Sauce & Serve
- Once golden and hot, toss or brush each stick with the spicy-sweet Nashville glaze.
- Serve immediately while melty.
Nutrition Breakdown (Per 1 Mozzarella Stick):
- Calories: ~200
- Protein: ~13g
- Carbs: ~12g
- Fat: ~10g

5. Cheesy Garlic High-Protein Naan
Made with just four base ingredients, each naan delivers ~16g of protein, crisp edges, a gooey cheesy center, and a garlic butter finish. Ready in under 30 minutes, no yeast required.
Ingredients (Makes 4 Naan)
- 1 cup all-purpose flour
- 1/2 tsp salt
- 2 cloves garlic, finely minced
- 1 cup low-fat Greek yogurt (or any thick plain low-fat yogurt)
- 1/2 cup reduced-fat shredded mozzarella or any high-protein cheese
- 1 tbsp light butter
- 1 clove garlic, minced
- Pinch of red chili flakes (optional)
- 1 tsp parsley flakes
- Squeeze of lemon (optional for brightness)
Step-by-Step Instructions
- In a mixing bowl, combine flour, salt, and minced garlic.
- Add in yogurt gradually and mix until a crumbly dough forms.
- Use your hands to knead it together for 2–3 minutes until a soft, elastic dough ball forms.
- Let it rest for 5–10 minutes while you prep the filling.
- Lightly flour a clean surface.
- Cut the dough into 4 equal parts.
- Roll each piece out thin and flat (about 6–7 inches wide).
- Place 2–3 tbsp of grated cheese in the center of each dough round.
- Pull the edges toward the center and pinch closed to seal.
- Flip seam-side down and gently roll again to flatten (be careful not to let cheese leak out).
- In a small pan on low heat, melt butter with garlic, chili flakes, parsley, and a tiny squeeze of lemon juice. Let simmer for 1 minute, then set aside.
- Heat a non-stick skillet or cast iron pan over medium-high heat.
- Add a bit of oil or nonstick spray if needed.
- Cook each naan for 2–3 minutes per side until puffed, golden brown, and slightly charred in spots.
- Brush the hot naan immediately with the garlic butter.
- Repeat for all remaining pieces.
- Serve hot, folded, or torn, with dips or on its own.
Nutrition Breakdown (Per 1 Naan, Approximate):
- Calories: ~230–250
- Protein: 16–18g
- Carbs: ~24g
- Fat: ~6g
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