High-Protein Breakfast Under 500 Calories
Most breakfasts are carb-heavy and gone by 10am. This one holds under 500 calories while clearing 35 g of protein, which is the amount that actually blunts mid-morning snacking.
Per serving: 489 kcal, 32.5 g protein, 44.8 g carbs, 20.8 g fats · ready in 8 minutes.
Macro breakdown — High-Protein Breakfast Under 500 Calories
| Food | Grams | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|---|
| Whole Egg | 100 g | 155 | 13 g | 1.1 g | 11 g |
| Greek Yogurt | 150 g | 146 | 13.5 g | 5.4 g | 7.5 g |
| Rolled Oats (dry) | 30 g | 117 | 5.1 g | 19.9 g | 2.1 g |
| Banana | 80 g | 71 | 0.9 g | 18.4 g | 0.2 g |
| Total | 489 | 32.5 g | 44.8 g | 20.8 g |
How to make it
- Cook two eggs in a non-stick pan with no added oil.
- Weigh 150 g Greek yogurt into a bowl.
- Stir in 30 g rolled oats and let them soften for two minutes.
- Slice a small banana over the top and serve with the eggs.
Why these portions
- Lead with eggs. Two eggs bring roughly 13 g of highly bioavailable protein for 140 calories.
- Use Greek yogurt, not regular. It roughly doubles the protein for the same calories.
- Keep oats to 30 g. Enough for texture and slow carbs without pushing past the calorie cap.
Swaps
- Swap the banana for berries to save about 40 calories.
- Add 100 g egg whites for +11 g protein at only 50 calories if you need more.
Frequently asked questions
- How much protein should breakfast have?
- Aim for 25–40 g. That range reliably improves fullness and helps distribute protein evenly across the day.
- Can I make this dairy-free?
- Yes — replace Greek yogurt with a soy-based yogurt and add a scoop of pea or soy protein to keep the total near 35 g.