14 Satisfying High Protein Breakfast Recipes Under 400 Calories

Morning rush but still craving a filling, healthy breakfast? You can have both taste and fuel without blowing your calorie budget. These 14 satisfying high protein breakfast recipes under 400 calories keep mornings simple, tasty, and packed with muscle-friendly protein.

Each recipe is built to be quick and achievable. You’ll find yogurt parfaits, egg-based dishes, pancakes, bowls, and a few vegetarian protein hits. Every recipe lists exact ingredients, step-by-step instructions, and smart how to serve it tips. Many include prep and cook times, plus approximate calories.

Use this as your weekday lineup or weekend meal prep guide. Whether you want a warm savory start or a sweet protein fix, these high protein breakfast recipes under 400 calories give you variety and staying power. Pin your favorites, swap ingredients, and enjoy breakfasts that keep you full and moving.

1. Spinach & Feta Egg White Omelette (High-protein, Low-calorie)

This omelette is light, fluffy, and savory without extra calories. Using mostly egg whites keeps protein high and calories low. The feta adds a tangy, salty pop. Spinach brings color and a tender texture. It’s fast to make and perfect for busy mornings. You’ll love the soft whites and the creamy feta contrast.

Prep time: 5 minutes | Cook time: 6 minutes | Approx 280 kcal

Ingredients

• 4 large egg whites
• 1 whole egg (room temperature)
• 1 cup fresh spinach, roughly chopped
• 1/4 cup crumbled feta cheese
• 1 tsp olive oil
• 1 clove garlic, minced
• 1 tbsp low-fat milk
• Salt and black pepper to taste
• 1 tbsp fresh dill or parsley, chopped
• Lemon wedge, for serving

Instructions

1. Whisk 4 egg whites, 1 whole egg, and 1 tbsp low-fat milk until slightly frothy.
2. Season with salt and black pepper. Set aside.
3. Heat 1 tsp olive oil in a nonstick skillet over medium heat.
4. Add 1 clove minced garlic; sauté 20 seconds until fragrant.
5. Add 1 cup chopped spinach and cook 1–2 minutes until wilted and bright green.
6. Pour egg mixture over spinach and tilt pan to spread evenly.
7. When edges set (about 1–2 minutes), sprinkle 1/4 cup crumbled feta and 1 tbsp chopped dill over half the omelette.
8. Fold omelette in half and cook 30–60 seconds more until cooked through but still moist.
9. Slide onto a plate. Squeeze a lemon wedge over the top.
10. Serve immediately; eggs should be set but slightly glossy. Cool for 1 minute before cutting.

How to Serve It

• Plate folded on a warm ceramic dish. Add a few fresh dill sprigs.
• Garnish with cracked black pepper and extra feta crumbles.
• Pair with a slice of whole-grain toast or a side of cherry tomatoes.
• Store leftover whites separately for up to 24 hours in the fridge.
• Make ahead: Chop spinach and measure feta the night before.
• Great for spring or any bright morning when you want a light, protein-packed start.

2. High Protein Breakfast Recipes Under 400 Calories: Berry Greek Yogurt Parfait

This parfait stacks creamy Greek yogurt with tart berries and crunchy granola. It’s sweet, tangy, and satisfying without too many calories. Greek yogurt provides a protein punch and a silky texture. Crunchy granola gives contrast. It’s perfect for quick mornings or make-ahead breakfasts.

Prep time: 5 minutes | Cook time: 0 minutes | Approx 320 kcal

Ingredients

• 1 1/2 cups nonfat Greek yogurt
• 1/2 cup mixed berries (blueberries, raspberries)
• 1/4 cup low-sugar granola
• 1 tbsp chia seeds
• 1 tbsp honey or agave
• 1 tbsp sliced almonds, toasted
• 1 tsp lemon zest
• 1/2 tsp vanilla extract
• Pinch of cinnamon
• Fresh mint leaves, for garnish

Instructions

1. Stir 1 1/2 cups Greek yogurt with 1/2 tsp vanilla, 1 tsp lemon zest, and a pinch of cinnamon.
2. Layer 1/3 of the yogurt into a tall glass.
3. Add 1/6 cup granola, 1 tbsp chia seeds, and a few berries.
4. Repeat layers until ingredients are used, finishing with berries.
5. Drizzle 1 tbsp honey over the top.
6. Sprinkle 1 tbsp sliced almonds and garnish with mint.
7. Serve immediately for crunchy texture.
8. For softer granola, assemble and chill for 20 minutes before serving.
9. Approximate calorie check: keep granola portions measured to stay under 400 calories.

How to Serve It

• Serve in a clear glass to show layers.
• Top with a lemon twist and extra berries for color.
• Pair with black coffee or a green tea.
• Store parfait components separately up to 2 days; assemble before serving.
• Make-ahead: layer the night before but add granola just before eating.
• Great for summer mornings or as a post-workout refuel.

3. Smoked Salmon & Avocado Toast (Protein-packed, Under 400)

This toast feels indulgent but stays light. Smoked salmon adds a silky, smoky protein boost. Avocado brings creaminess and healthy fats. Capers and lemon brighten the flavors. It’s fast, elegant, and keeps breakfast under 400 calories.

Prep time: 5 minutes | Cook time: 3 minutes | Approx 370 kcal

Ingredients

• 1 slice whole-grain bread, toasted
• 2 oz smoked salmon
• 1/3 medium avocado, mashed
• 1 tbsp low-fat cream cheese
• 1 tsp capers
• 1 tsp extra-virgin olive oil
• 1/2 tsp lemon juice
• Salt and black pepper to taste
• 1 tbsp fresh dill, chopped
• Thin lemon slice, for garnish

Instructions

1. Toast 1 slice whole-grain bread until golden (about 2–3 minutes).
2. In a small bowl, mash 1/3 avocado with 1/2 tsp lemon juice, salt, and pepper.
3. Spread 1 tbsp low-fat cream cheese on the warm toast.
4. Spread the mashed avocado over the cream cheese.
5. Fold 2 oz smoked salmon and arrange atop toast.
6. Drizzle 1 tsp olive oil, add 1 tsp capers, and sprinkle 1 tbsp chopped dill.
7. Add a thin lemon slice and extra black pepper.
8. Serve immediately; toast should be crisp while avocado stays creamy.

How to Serve It

• Plate on a dark slate to make colors pop.
• Garnish with microgreens or extra dill sprigs.
• Pair with an iced americano or a citrusy herbal tea.
• Store smoked salmon refrigerated in its package; assemble just before eating.
• Make-ahead: mash avocado right before serving to avoid browning.
• Perfect for weekend brunch or a quick special weekday treat.

4. Cottage Cheese Power Bowl with Fruit & Nuts

This bowl is simple and satisfying. Cottage cheese brings a creamy texture and high protein per scoop. Fresh fruit adds sweetness and vitamins. Nuts give a toasty crunch and healthy fats. It’s a great option when you want fast protein and a refreshing bite.

Prep time: 5 minutes | Cook time: 0 minutes | Approx 350 kcal

Ingredients

• 1 1/2 cups low-fat cottage cheese
• 1 small peach, sliced (or 1/2 cup mixed berries)
• 2 tbsp chopped walnuts, toasted
• 1 tbsp chia seeds
• 1 tbsp honey or maple syrup
• 1/4 tsp cinnamon
• 1 tbsp flaxseed meal
• Zest of 1/2 lemon
• Fresh mint leaves, for garnish
• Pinch of sea salt

Instructions

1. Spoon 1 1/2 cups cottage cheese into a bowl.
2. Sprinkle 1 tbsp chia seeds and 1 tbsp flaxseed meal into the cottage cheese.
3. Add 1 small sliced peach or berries on the side.
4. Sprinkle 2 tbsp toasted walnuts and 1/4 tsp cinnamon.
5. Drizzle 1 tbsp honey over the top.
6. Add lemon zest and a pinch of sea salt to balance flavors.
7. Garnish with mint leaves.
8. Serve chilled; cottage cheese should be creamy and cool.

How to Serve It

• Layer ingredients for a pretty bowl presentation.
• Garnish with extra toasted nuts for crunch.
• Pair with black coffee or a small green smoothie.
• Store cottage cheese covered in the fridge for up to 3 days.
• Make-ahead: toast walnuts and pre-slice fruit the night before.
• Ideal for warm mornings or as a post-workout snack.

5. Turkey Sausage & Veggie Breakfast Wrap

This savory wrap balances lean turkey sausage and eggs with colorful veggies. It’s portable and filling without excess calories. The wrap delivers savory, slightly smoky flavors and a nice mix of soft and crisp textures. It’s perfect for commuting breakfasts.

Prep time: 8 minutes | Cook time: 8 minutes | Approx 380 kcal

Ingredients

• 1 whole-wheat tortilla (8-inch)
• 2 large eggs
• 2 oz turkey breakfast sausage, cooked and sliced
• 1/2 cup baby spinach
• 1/4 cup roasted red peppers, sliced
• 1 tbsp low-fat shredded cheddar
• 1 tsp olive oil
• Salt and black pepper to taste
• 1 tbsp plain Greek yogurt (as spread)
• 1 tsp chopped chives

Instructions

1. Heat 1 tsp olive oil in a skillet over medium heat.
2. Add 2 oz turkey sausage and brown 2–3 minutes.
3. Add 1/2 cup spinach and cook until wilted, about 1 minute.
4. Beat 2 eggs with salt and pepper. Pour into skillet.
5. Scramble until set but still moist, about 2–3 minutes.
6. Warm 1 whole-wheat tortilla in a dry pan 20 seconds each side.
7. Spread 1 tbsp Greek yogurt on tortilla, add scrambled mixture, 1/4 cup roasted peppers, and 1 tbsp cheddar.
8. Fold and roll tightly. Slice in half.
9. Serve hot; eggs should be cooked through and sausage warmed.

How to Serve It

• Wrap in parchment for on-the-go breakfasts.
• Serve with a side of salsa or hot sauce.
• Store wrapped in foil in fridge for up to 24 hours; reheat in a pan for best texture.
• Make-ahead: cook sausage and veggies the night before.
• Pair with black coffee or sparkling water with lemon.
• Great for busy mornings or weekend meal prep.

6. High Protein Breakfast Recipes Under 400 Calories: Banana Oat Protein Pancakes

These pancakes use mashed banana and oat flour plus protein powder for extra muscle fuel. They’re fluffy, slightly sweet, and keep calories moderate. The oats add a cozy texture and a nutty flavor. You’ll love them for leisurely mornings or a protein-focused treat.

Prep time: 5 minutes | Cook time: 10 minutes | Approx 380 kcal

Ingredients

• 1 ripe banana, mashed
• 1/2 cup rolled oats, finely ground into flour
• 1 scoop (30g) vanilla whey protein powder
• 1 large egg
• 1/4 cup almond milk, unsweetened
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tsp coconut oil, for pan
• 1/4 tsp cinnamon
• 1/4 cup fresh blueberries, optional
• 1 tsp pure maple syrup, for topping

Instructions

1. Pulse 1/2 cup rolled oats in a blender to make oat flour.
2. In a bowl, mix mashed banana, 1 large egg, and 1/4 cup almond milk.
3. Stir in 1 scoop protein powder, 1/2 tsp baking powder, 1/4 tsp salt, and 1/4 tsp cinnamon until batter is smooth.
4. Heat a nonstick skillet over medium-low and add 1 tsp coconut oil.
5. Pour 2–3 tbsp batter per pancake onto the skillet.
6. Cook 2–3 minutes until bubbles form and edges set.
7. Flip and cook 1–2 minutes more until golden and cooked through.
8. Repeat with remaining batter, adding blueberries to batter if desired.
9. Serve stack with 1 tsp maple syrup and banana slices.

How to Serve It

• Stack 3 small pancakes on a white plate for a clean look.
• Top with banana slices, blueberries, and a light maple drizzle.
• Pair with black coffee or a small latte.
• Store cooled pancakes in fridge up to 2 days; reheat in a toaster oven.
• Make-ahead: freeze stacks between parchment for quick mornings.
• Perfect for weekend breakfasts or post-workout refuel.

7. Egg White Frittata Muffins with Veggies

These frittata muffins are portable, protein-rich, and perfectly portioned. Using egg whites keeps calories low while adding plenty of protein. Veggies add color, crunch, and vitamins. They bake up fluffy and are great for batch cooking.

Prep time: 10 minutes | Cook time: 20 minutes | Makes 6 muffins | Approx 120 kcal each

Ingredients

• 10 large egg whites
• 1/2 cup low-fat cottage cheese
• 1/2 cup diced red bell pepper
• 1/2 cup baby spinach, chopped
• 1/4 cup diced red onion
• 2 tbsp chopped chives
• 1/4 cup shredded low-fat cheddar
• 1 tsp olive oil
• Salt and pepper to taste
• Nonstick spray or muffin liners

Instructions

1. Preheat oven to 350°F (175°C). Spray a 6-cup muffin tin.
2. Heat 1 tsp olive oil in a skillet over medium. Sauté 1/4 cup red onion and 1/2 cup bell pepper 3 minutes.
3. Add 1/2 cup chopped spinach and cook until wilted, about 1 minute. Remove from heat.
4. Whisk 10 egg whites with 1/2 cup cottage cheese, salt, and pepper.
5. Stir in sautéed veggies, 2 tbsp chives, and 1/4 cup cheddar.
6. Divide mixture evenly among muffin cups.
7. Bake 18–20 minutes until tops are set and slightly golden. Toothpick should come out clean.
8. Let muffins cool 5 minutes in pan, then transfer to a wire rack to cool another 5 minutes.
9. Store cooled muffins in fridge up to 4 days.

How to Serve It

• Plate 2–3 muffins with a side salad for a complete meal.
• Garnish with fresh chives or hot sauce for a kick.
• Reheat in microwave 30–45 seconds or in oven at 325°F for 8 minutes.
• Make-ahead: bake a batch on Sunday for quick weekday breakfasts.
• Freeze cooled muffins in a zip bag for up to 2 months.
• Great any season; add seasonal veggies for variety.

8. Chickpea Flour Savory Pancake with Yogurt

This savory pancake uses chickpea flour for a plant-based protein boost. It’s nutty and crisp at the edges with a soft center. Topped with tangy yogurt and herbs, it’s filling and under 400 calories. Vegans can swap yogurt for a dairy-free alternative.

Prep time: 8 minutes | Cook time: 6 minutes | Approx 360 kcal

Ingredients

• 3/4 cup chickpea flour (besan)
• 3/4 cup water
• 1 tbsp olive oil
• 1/4 cup grated zucchini, squeezed dry
• 1/4 cup finely chopped scallion
• 1/4 tsp turmeric
• 1/4 tsp salt
• 1/2 tsp ground cumin
• 2 tbsp plain Greek yogurt (or dairy-free yogurt)
• 1 tbsp chopped cilantro
• Lemon wedge, for serving

Instructions

1. In a bowl, whisk 3/4 cup chickpea flour and 3/4 cup water until smooth.
2. Stir in grated zucchini, scallion, turmeric, cumin, and salt.
3. Let batter rest 5 minutes to hydrate.
4. Heat 1 tbsp olive oil in a nonstick skillet over medium heat.
5. Pour batter to form a 6-inch pancake. Cook 3–4 minutes until edges crisp and bubbles slow.
6. Flip and cook 2–3 minutes until golden and cooked through.
7. Transfer to a plate and top with 2 tbsp Greek yogurt and 1 tbsp cilantro.
8. Serve with a lemon wedge. Pancake should be firm and golden.

How to Serve It

• Cut into wedges and serve with a small salad.
• Add pickled red onions or chili flakes for brightness.
• Pair with a cup of chai or herbal tea.
• Store leftover pancakes in fridge up to 2 days; reheat in a pan.
• Make-ahead: batter can rest in fridge overnight for deeper flavor.
• Perfect for a protein-focused vegetarian breakfast.

9. Seared Tofu & Veggie Breakfast Bowl

This bowl balances firm tofu, warm grains, and fresh produce. Tofu sears to a crisp exterior and soft center. Quinoa and veggies add texture and color. It’s packed with protein and under 400 calories when portions are controlled.

Prep time: 10 minutes | Cook time: 15 minutes | Approx 390 kcal

Ingredients

• 4 oz extra-firm tofu, pressed and cubed
• 1/2 cup cooked quinoa
• 1/4 cup cherry tomatoes, halved
• 1/4 avocado, sliced
• 1 cup baby spinach
• 1 tsp sesame oil
• 1 tbsp low-sodium soy sauce
• 1 tsp rice vinegar
• 1 tsp sesame seeds
• 1/4 tsp crushed red pepper, optional
• Salt and black pepper to taste

Instructions

1. Press tofu for 10 minutes to remove excess moisture. Pat dry.
2. Cook 1/2 cup quinoa per package instructions if not prepped.
3. Heat 1 tsp sesame oil in a skillet over medium-high heat.
4. Add tofu cubes and sear 3–4 minutes per side until golden.
5. Add 1 tbsp soy sauce and toss to glaze. Remove tofu.
6. In same pan, sauté cherry tomatoes 1–2 minutes until slightly blistered.
7. Assemble bowl: 1/2 cup quinoa, 1 cup spinach, seared tofu, tomatoes, and 1/4 avocado.
8. Drizzle 1 tsp rice vinegar and sprinkle 1 tsp sesame seeds.
9. Season with salt, pepper, and optional crushed red pepper.
10. Serve warm; tofu should be golden and quinoa fluffy.

How to Serve It

• Serve in a deep bowl for layered visuals.
• Garnish with scallions or cilantro.
• Pair with green tea or a small black coffee.
• Store components separately in fridge up to 3 days.
• Make-ahead: cook quinoa and press tofu the night before.
• Great for a hearty vegetarian or light vegan start.

10. Protein Smoothie Bowl with Peanut Butter

This smoothie bowl blends protein powder and peanut butter for a creamy, spoonable breakfast. It’s cool, rich, and satisfying. Toppings add crunch and freshness. Keep portions modest to stay under 400 calories.

Prep time: 5 minutes | Cook time: 0 minutes | Approx 380 kcal

Ingredients

• 1 scoop chocolate whey protein powder
• 1/2 frozen banana
• 1/2 cup unsweetened almond milk
• 1 tbsp natural peanut butter
• 1/4 cup plain Greek yogurt
• 1 tbsp cocoa powder
• 1 tbsp chia seeds
• 2 tbsp low-sugar granola
• Banana slices and fresh berries for topping
• Ice cubes as needed

Instructions

1. In a blender, combine 1 scoop protein powder, 1/2 frozen banana, 1/2 cup almond milk, 1 tbsp peanut butter, 1/4 cup Greek yogurt, and 1 tbsp cocoa powder.
2. Add ice cubes for thicker texture and blend until smooth.
3. Pour into a shallow bowl.
4. Sprinkle 1 tbsp chia seeds and 2 tbsp granola on top.
5. Add banana slices and berries for color.
6. Serve immediately; texture should be thick enough to eat with a spoon.
7. Adjust milk for desired thickness.

How to Serve It

• Arrange toppings in neat rows for an Instagram-worthy bowl.
• Pair with black coffee or matcha.
• Store smoothie components separately; blend right before eating.
• Make-ahead: freeze banana and measured protein for fast blending.
• Swap peanut butter for almond butter to change flavor profile.
• Great for cool mornings or a post-workout meal.

11. High Protein Breakfast Recipes Under 400 Calories: Tofu & Black Bean Breakfast Tacos

These tacos are a plant-based, protein-rich breakfast that still feels indulgent. Crumbled tofu and black beans provide hearty protein and texture. Fresh pico and lime brighten every bite. Keep tortilla portions small to stay under 400 calories.

Prep time: 8 minutes | Cook time: 10 minutes | Makes 2 tacos | Approx 380 kcal

Ingredients

• 4 oz firm tofu, crumbled
• 1/4 cup canned black beans, rinsed and drained
• 2 small corn tortillas
• 1/4 cup diced tomatoes
• 2 tbsp diced red onion
• 1 tbsp chopped cilantro
• 1 tsp olive oil
• 1/4 tsp smoked paprika
• 1/4 tsp ground cumin
• Salt and pepper to taste
• Lime wedge, for serving

Instructions

1. Press tofu briefly and crumble with your hands.
2. Heat 1 tsp olive oil in a skillet over medium heat.
3. Add 2 tbsp red onion and sauté 1–2 minutes.
4. Add crumbled tofu, 1/4 tsp smoked paprika, 1/4 tsp cumin, salt, and pepper.
5. Cook 4–5 minutes until tofu is slightly golden.
6. Stir in 1/4 cup black beans and warm through 1–2 minutes.
7. Warm 2 corn tortillas in a dry skillet 20 seconds per side.
8. Assemble tacos: divide tofu mixture between tortillas and top with diced tomatoes, cilantro, and a lime wedge.
9. Serve immediately; tofu should be seasoned and slightly crisp.

How to Serve It

• Plate tacos on a warm dish with lime wedges.
• Garnish with sliced avocado or pickled jalapeños.
• Pair with a small black coffee or sparkling citrus water.
• Store tofu mixture in fridge up to 2 days; reheat gently.
• Make-ahead: cook tofu mixture and reheat for quick assembly.
• Great for casual brunch or weekday Mexican-inspired breakfasts.

12. Almond Flour Banana Protein Muffins

These almond flour muffins use protein powder and mashed banana for sweetness and structure. They’re moist and nutty with a delicate crumb. Keep portions in check to stay under 400 calories. They’re perfect for breakfast on the run.

Prep time: 10 minutes | Bake time: 18 minutes | Makes 6 muffins | Approx 210 kcal per muffin

Ingredients

• 1 1/2 cups almond flour
• 1 scoop vanilla protein powder
• 1 tsp baking powder
• 1/4 tsp salt
• 2 large ripe bananas, mashed
• 2 large eggs, room temperature
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• 1/4 cup chopped walnuts
• 1 tbsp coconut oil, melted

Instructions

1. Preheat oven to 350°F (175°C). Line a 6-cup muffin tin.
2. In a bowl, whisk 1 1/2 cups almond flour, 1 scoop protein powder, 1 tsp baking powder, and 1/4 tsp salt.
3. In another bowl, mash 2 bananas, then stir in 2 eggs, 2 tbsp maple syrup, 1 tsp vanilla, and 1 tbsp melted coconut oil.
4. Combine wet and dry ingredients until just mixed.
5. Fold in 1/4 cup chopped walnuts.
6. Divide batter evenly among muffin cups.
7. Bake 16–18 minutes until tops are golden and a toothpick comes out clean.
8. Cool in tin 5 minutes, then transfer to a rack to cool completely.
9. Store in an airtight container up to 3 days.

How to Serve It

• Serve warm with a smear of nut butter or plain Greek yogurt.
• Garnish with extra chopped walnuts or banana slices.
• Pair with black coffee or a protein shake.
• Store cooled muffins in fridge for up to 5 days.
• Freeze individual muffins for quick breakfasts.
• Great for autumn mornings or as a portable protein snack.

13. Salmon & Egg Breakfast Salad

This breakfast salad is light but packed with protein. Flaked salmon and a soft-boiled egg make it hearty and savory. Crisp greens and radishes add crunch. It’s a refreshing choice when you want a nourishing, low-calorie breakfast.

Prep time: 8 minutes | Cook time: 8 minutes | Approx 360 kcal

Ingredients

• 3 oz cooked salmon, flaked
• 1 large egg
• 2 cups mixed baby greens
• 4 radish slices
• 1 tbsp capers
• 1 tbsp lemon vinaigrette
• 1/4 avocado, thinly sliced
• Salt and pepper to taste
• 1 tsp olive oil
• 1 tsp chopped dill

Instructions

1. Soft-boil 1 egg by simmering 7 minutes; cool in ice water and peel.
2. Flake 3 oz cooked salmon into bite-sized pieces.
3. Toss 2 cups mixed greens with 1 tbsp lemon vinaigrette and 1 tsp olive oil.
4. Place greens on a plate and arrange salmon and avocado slices on top.
5. Halve the soft-boiled egg and add to the salad.
6. Sprinkle 1 tbsp capers, 1 tsp dill, and radish slices.
7. Season with salt and pepper.
8. Serve immediately; egg yolk should be slightly jammy.
9. Store dressing separately, salad components up to 2 days.

How to Serve It

• Arrange components for a composed salad look.
• Garnish with extra dill and lemon zest.
• Pair with a small rye toast or herbal tea.
• Store salmon and egg refrigerated; assemble salad just before serving.
• Make-ahead: cook salmon and egg the night before.
• Perfect for light, protein-forward mornings.

14. Turkey & Quinoa Breakfast Power Bowl

This savory bowl balances lean turkey, quinoa, and veggies for a substantial breakfast. Turkey provides lean protein, quinoa adds texture and whole grain energy. The poached egg adds richness while keeping calories in check. It’s hearty, warm, and filling.

Prep time: 10 minutes | Cook time: 15 minutes | Approx 395 kcal

Ingredients

• 3 oz roasted turkey breast, sliced
• 1/2 cup cooked quinoa
• 1/2 cup steamed broccoli florets
• 1 large egg
• 1 tsp olive oil
• 1 tbsp low-sodium soy sauce
• 1 tsp toasted sesame seeds
• 1 tsp chopped scallions
• Salt and pepper to taste
• 1/2 tsp chili flakes, optional

Instructions

1. Cook 1/2 cup quinoa as package directs; keep warm.
2. Steam 1/2 cup broccoli until bright green and tender, 3–4 minutes.
3. Poach 1 egg in simmering water 3–4 minutes for a soft yolk.
4. Warm 3 oz turkey slices briefly in a pan with 1 tsp olive oil and 1 tbsp soy sauce.
5. Assemble bowl: quinoa, broccoli, turkey, and poached egg on top.
6. Sprinkle with 1 tsp sesame seeds, 1 tsp scallions, and chili flakes if using.
7. Season with salt and pepper.
8. Serve warm; egg yolk should be runny and mix with quinoa.
9. Store components separately in fridge up to 3 days.

How to Serve It

• Serve in a deep bowl to hold the yolk.
• Garnish with scallions and toasted sesame seeds for color.
• Pair with a strong brewed coffee or green tea.
• Store components separately and reheat gently.
• Make-ahead: cook quinoa and steam broccoli for quick assembly.
• Ideal for cool mornings or a protein-heavy brunch.

These 14 recipes give you a wide range of textures and flavors while keeping things lean and protein-forward. You’ve got quick parfaits, warm bowls, savory wraps, and portable muffins — all designed as satisfying high protein breakfast recipes under 400 calories. Try one recipe a day this week, pin the ones you love, and share your favorites with friends or family. Which recipe will you try first, or which flavor combo do you want to see next?