10 Budget-Friendly High Protein Low-Calorie Breakfast Ideas

Finding tasty breakfast options that are high in protein and low in calories doesn’t have to break the bank. In this post, you’ll discover 10 budget-friendly ideas that are not only nutritious but also quick and easy to whip up. Say goodbye to boring breakfasts and hello to delicious, wallet-friendly meals that keep you fueled all morning!

Nutritious Overnight Oats For Quick Mornings

Overnight oats are a fantastic way to kickstart your day with a healthy breakfast. Just mix oats with your favorite milk, add some yogurt for creaminess, and top it off with fresh fruits and nuts. Let it sit overnight, and you’ll have a delicious, high-protein meal ready to go in the morning!

Ingredients

• 1 cup rolled oats
• 1 cup almond milk (or any milk of your choice)
• 1/2 cup Greek yogurt
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds (optional)

Instructions

1. In a bowl, combine rolled oats, almond milk, Greek yogurt, honey, vanilla extract, and chia seeds if using. Stir well to combine.
2. Transfer the mixture to a jar or container with a lid. Add the mixed berries on top.
3. Seal the jar and refrigerate overnight. In the morning, give it a good stir and enjoy your nutritious breakfast!

Savory Spinach And Feta Egg Muffins

These savory spinach and feta egg muffins are a tasty way to kickstart your day. Packed with protein and low in calories, they’re perfect for busy mornings or meal prep. Plus, they’re budget-friendly and easy to make!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder.
3. Stir in the chopped spinach and crumbled feta until well combined.
4. Pour the mixture evenly into the muffin tin, filling each cup about 3/4 full.
5. Bake for 18-20 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Protein-Packed Greek Yogurt Parfait

This Greek yogurt parfait is a tasty way to kickstart your day. Layer creamy yogurt with fresh berries and crunchy granola for a delightful breakfast that’s high in protein and low in calories. Plus, it’s budget-friendly and super easy to make!

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 1 tablespoon honey (optional)
• Fresh mint leaves for garnish

Instructions

1. In a glass or bowl, add a layer of Greek yogurt at the bottom.
2. Top with a layer of mixed berries and then a layer of granola.
3. Repeat the layers until you reach the top, finishing with berries and a drizzle of honey if desired.
4. Garnish with fresh mint leaves and enjoy!

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Almond Butter Banana Smoothie

This Almond Butter Banana Smoothie is a quick and tasty way to kickstart your day. Packed with protein and healthy fats, it keeps you full without breaking the bank. Just blend and enjoy!

Savory Cottage Cheese Toast With Avocado

This cottage cheese toast with avocado is a tasty and filling breakfast option. It's packed with protein and healthy fats, making it perfect for a low-calorie meal. Just spread cottage cheese on whole-grain bread, top with sliced avocado, and sprinkle with your favorite seasonings!

Ingredients

• 2 slices whole-grain bread
• 1 cup cottage cheese
• 1 ripe avocado
• Salt and pepper to taste
• Red pepper flakes (optional)
• Fresh herbs (optional)

Instructions

1. Toast the whole-grain bread until golden brown.
2. Spread cottage cheese evenly over each slice of toast.
3. Slice the avocado and arrange it on top of the cottage cheese.
4. Season with salt, pepper, and red pepper flakes if desired.
5. Garnish with fresh herbs for extra flavor.

Zucchini And Oatmeal Pancakes

Zucchini and oatmeal pancakes are a fun twist on your regular breakfast. They’re packed with protein and low in calories, making them a great choice for a healthy start to your day. Plus, they’re super easy to whip up and budget-friendly!

Ingredients

• 1 cup grated zucchini
• 1 cup rolled oats
• 1/2 cup cottage cheese
• 2 eggs
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon salt
• Cooking spray or oil for the pan

Instructions

1. In a bowl, mix the grated zucchini, rolled oats, cottage cheese, eggs, baking powder, vanilla extract, and salt until well combined.
2. Heat a non-stick skillet over medium heat and lightly grease it with cooking spray or oil.
3. Pour about 1/4 cup of the batter onto the skillet for each pancake. Cook for 3-4 minutes on one side, then flip and cook for another 2-3 minutes until golden brown.
4. Serve warm with your favorite toppings like fresh fruit or a drizzle of honey.

Egg White And Veggie Scramble

This egg white and veggie scramble is a quick and tasty breakfast that won't break the bank. Packed with protein and colorful veggies, it's a great way to kickstart your day. Plus, you can customize it with whatever veggies you have on hand!

Ingredients

• 1 cup egg whites
• 1/2 cup spinach, chopped
• 1/4 cup bell peppers, diced
• 1/4 cup cherry tomatoes, halved
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon olive oil
• Fresh herbs for garnish (optional)

Instructions

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add bell peppers and sauté for about 2-3 minutes until softened.
3. Stir in spinach and cherry tomatoes, cooking for another minute.
4. Pour in egg whites, season with salt and pepper, and cook until set, stirring occasionally.
5. Serve hot, garnished with fresh herbs if desired.

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Peanut Butter And Apple Slices

Peanut butter and apple slices make a tasty and filling breakfast. This combo is high in protein and low in calories, perfect for a budget-friendly meal. Just slice up an apple, spread on some peanut butter, and enjoy!

Chia Seed Pudding With Mixed Fruits

Chia seed pudding is a fun and easy breakfast option that packs a protein punch without breaking the bank. Just mix chia seeds with your favorite milk and let them soak overnight for a creamy texture. Top it off with mixed fruits for a burst of flavor and nutrition!

Ingredients

• 1/4 cup chia seeds
• 1 cup almond milk (or any milk of your choice)
• 1 tablespoon honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed fruits (like berries, mango, or kiwi)

Instructions

1. In a bowl, combine chia seeds, almond milk, honey or maple syrup, and vanilla extract. Stir well to avoid clumping.
2. Cover the bowl and refrigerate overnight, or for at least 4 hours, until the mixture thickens.
3. Once ready, give it a good stir and top with your favorite mixed fruits before serving.

Simple Quinoa Breakfast Bowl

This quinoa breakfast bowl is a quick and tasty way to kickstart your day. Packed with protein and low in calories, it’s perfect for those on a budget. Top it with your favorite fruits and nuts for a delicious and filling meal!

Ingredients

• 1 cup cooked quinoa
• 1 banana, sliced
• 1/4 cup mixed nuts (almonds, walnuts, etc.)
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon cinnamon
• 1 cup almond milk (or any milk of choice)

Instructions

1. In a bowl, combine the cooked quinoa and almond milk. Stir until well mixed.
2. Top with sliced banana, mixed nuts, and a drizzle of honey or maple syrup.
3. Sprinkle cinnamon on top and enjoy your nutritious breakfast!

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