5 High-Protein Breakfasts Under 450 Calories

What you eat for your first meal helps to set the direction for the day. Each of these breakfast recipes is easy to make — or make ahead — and has at least 11 grams of protein, ensuring you’ll stay satisfied until lunchtime.

1. SCRAMBLED TOFU BREAKFAST BURRITO | MINIMALIST BAKER

With three different vegetables and seasoned, scrambled tofu, this burrito is ideal for vegetarians and meatless Monday participants alike. Make ahead and store in the freezer for an easy on-the-go breakfast or dinner. Recipe makes 4 servings at 1 burrito each.

Nutrition (per serving): Calories: 441; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 4mg; Sodium: 288mg; Carbohydrate: 39g; Dietary Fiber: 7g; Sugar: 3g; Protein: 16g

2. PEANUT BUTTER BREAKFAST COOKIES | MYFITNESSPAL’S RECIPES

These bite-sized breakfast cookies clock in at 6 grams of fiber and 11 grams of protein. The recipe makes 24 cookies — enough to freeze some for later or enjoy all week long. Tip: Add jam for a fun riff on PB&J. Recipe makes 8 servings at 3 cookies each.

Nutrition (per serving): Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g

3. PROTEIN-PACKED OVERNIGHT OATS | MYFITNESSPAL’S RECIPES

Preparing fiber-rich overnight oats in advance is a great way to simplify your morning. Walnuts and almond butter add to the 21 grams of protein per serving keeping you full until lunch. Recipe makes 1 serving at 1 1/2 cups each.

Nutrition (per serving): Calories: 438; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 3mg; Sodium: 82mg; Carbohydrate: 58g; Dietary Fiber: 7g; Sugar: 23g; Protein: 21g

4. HIGH-PROTEIN CHAI SMOOTHIE BOWL | MYFITNESSPAL’S RECIPES

Kickstart your morning with a smoothie bowl infused with aromatic chai. Whipped together with Greek yogurt and flax seeds, this smoothie bowl has 17 grams of protein and 6 grams of filling fiber. Recipe makes 2 servings at 1 cup yogurt mixture, 2 tablespoons chopped mango, 1 tablespoon blueberries and 1 teaspoon almonds each.

Nutrition (per serving): Calories: 263; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 5mg; Sodium: 91mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 16g; Protein: 17g

5. 5-MINUTE SPINACH & CHEDDAR MICROWAVE QUICHE | BOWL OF DELICIOUS

This quiche takes only five minutes to make thanks to the convenience of a microwave. Add fresh or frozen spinach and swap the cheddar for your favorite cheese. If you prefer to add bacon, cook it the night before and add it to the eggs in the morning. Recipe makes 1 serving at 1 quiche each.

Nutrition (per serving): Calories: 324; Total Fat: 23g; Saturated Fat: 11g; Monounsaturated Fat: 7g; Cholesterol: 240mg; Sodium: 416mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 5g; Protein: 23g