8 Protein-Packed, Low-Calorie Breakfasts To Help You Stay Full Longer, Approved By Dietitians: Tofu Scramble & More

In the quest for weight loss, it’s important to remember that watching your calorie intake shouldn’t mean sacrificing protein. In fact, protein is a crucial part of weight loss, not only keeping you satisfied longer but also supporting muscle maintenance—a vital aspect, particularly as we age. And one of the most important times to ensure you’re fitting protein into your diet is the morning; a healthy, protein-packed breakfast will help you stay fueled throughout the day.

To discover a few of the best high-protein, low-calorie breakfasts to help you lose weight, we spoke to health experts Dr. Alex Foxman , MD, FACP, ABOM; McKenzie Jones , registered dietitian nutritionist for nutribullet; Carolina Schneider , MS, RD, and Daily Harvest’s in-house nutrition advisor; and Krutika Nanavati , a registered dietitian and nutritionist. Find all of their suggestions below.

1. Tofu Scramble

Tofu scrambles is a nutritious and delicious option for those seeking a low-calorie, high-protein breakfast. Tofu, derived from soybeans, serves as a versatile and plant-based alternative to traditional scrambled eggs . It is naturally low in calories while being rich in protein, making it an excellent choice for individuals looking to boost their protein intake without compromising on dietary goals. Tofu scrambles can be easily customized with an array of vegetables and spices, adding flavor and nutritional variety to the dish.

Schneider says, "Tofu scramble with vegetables is a savory and protein-packed breakfast. Tofu, a complete source of plant-based protein, is sure to keep you satiated, while colorful vegetables provide essential vitamins and minerals. Pair it with a whole-grain tortilla for a healthier breakfast burrito alternative."

2. Greek Yogurt with Berries and Flaxseeds

In addition to the important role that protein plays in weight loss, Dr. Foxman emphasizes the importance of bone health for women over 40. This is especially important post-menopause, when the risk of osteoporosis increases. Luckily, among its other amazing health benefits , Greek yogurt serves as an excellent source of protein and calcium, supporting bone health. "Adding berries provides antioxidants and fiber, while flaxseeds contribute omega-3 fatty acids, important for heart health," notes Dr. Foxman. This breakfast option offers a delicious and nutrient-packed solution to address critical health concerns—and is also a great low-calorie choice for weight loss.

3. Strawberry Banana Smoothie

A strawberry banana smoothie stands out as a refreshing and nutritious low-calorie, high-protein breakfast option. Combining the sweetness of ripe strawberries with the creamy texture of bananas, this smoothie delivers a burst of flavor without the need for added sugars. To enhance its nutritional profile, many opt to incorporate protein sources such as Greek yogurt or plant-based protein powder. The result is a satisfying blend that not only provides essential vitamins, minerals, and antioxidants but also offers a significant protein boost to support satiety and muscle maintenance.

Jones says, "[A] great smoothie choice to start your day with is this strawberry banana smoothie. Add in a scoop of protein powder to add to your new year goals."

4. Spinach and Mushroom Omelette

Muscle maintenance is another component of our health that becomes crucial as we age, and protein plays a pivotal role in preserving muscle mass. Dr. Foxman recommends a high-quality protein source like eggs, combined with spinach and mushrooms for added vitamins and minerals. "This combination supports muscle maintenance and provides nutrients like iron and vitamin D, which are often needed more as women age," he advises. A spinach and mushroom omelette becomes a savory way to promote muscle health and weight loss in the morning.

5. Overnight Oats with Greek Yogurt and Berries

As a convenient and easily prepared meal, overnight oats with Greek yogurt and berries stands out as a flavorful and weight-conscious breakfast choice, providing the nutrients needed to kickstart the day while contributing to long-term weight management goals. Greek yogurt, known for its high protein content, teams up with fiber-rich oats and antioxidant-packed berries to create a satisfying and energizing morning treat. The combination of protein and fiber promotes a sense of fullness, preventing mid-morning hunger pangs and unnecessary snacking.

"This breakfast packs about 20 grams of protein from the Greek yogurt and chia seeds. Protein keeps you feeling full longer, reducing cravings and preventing overeating throughout the day. Fiber from oats further aids digestion and satiety. Berries add antioxidants and vitamins without much sugar," Nanavati says.

6. Protein Smoothie with Whey Protein, Spinach, and Almond Milk

Just because you're in a rush doesn't mean you have to swap your healthy breakfast for processed options . Instead, Dr. Foxman suggests this quick and convenient option that aids muscle repair and growth on busy mornings. "Whey protein is a complete protein," he explains, emphasizing its benefits for muscle health. Spinach adds iron, and almond milk keeps the calorie count low. This protein smoothie becomes an efficient and nutritious choice, aligning with the dietary needs of women over 40, including those trying to shed some pounds.

7. High-Protein Smoothie Bowl with Nuts and Seeds

This vibrant bowl combines the goodness of protein-packed Greek yogurt or plant-based protein powder with an array of nuts and seeds, offering a symphony of flavors and textures. The protein content not only fuels your morning but also helps in maintaining muscle mass, a crucial aspect of successful weight loss.

"A protein bowl can offer around 30 grams of protein, depending on the protein powder used. Protein and fiber from the smoothie ingredients keep you satiated, while healthy fats from nuts and seeds provide sustained energy. Additionally, this breakfast is low in added sugar and rich in vitamins and minerals," says Nanavati.

8. Cottage Cheese with Pineapple and Chia Seeds

Although it's not often appreciated as much as other protein options, cottage cheese stands out as a rich source of protein and calcium, contributing to bone health. Dr. Foxman highlights the sweet and nutritious addition of pineapple, which provides additional nutrients. "Chia seeds are a great source of fiber and omega-3s," he adds. In fact, this superfood is one of the best ingredients for weight loss. All in all, this breakfast option not only addresses health needs, but also offers a seriously tasty flavor profile. We're trying it ASAP!