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5 Low Calorie High Protein Breakfast Ideas to Keep You Full and Burn Fat All Morning

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:
    1. Coat in dry flour.
    2. Dip in the wet batter.
    3. 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:
    1. Flour
    2. Egg
    3. Back in Flour
    4. Egg again
    5. 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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