Name: High Protein Low Calorie Breakfast Bowl (30g Protein, 350 Calories) - Simple, Satisfying, and Fast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 0% fat Greek yogurt (3/4 cup or 170 g); Vanilla whey protein powder (1 scoop, about 30 g); Unsweetened almond milk (2–3 tablespoons, to thin); Fresh berries (1/2 cup mixed blueberries/strawberries); Banana (1/4 medium, sliced); Chia seeds (1 teaspoon); Sliced almonds (1 tablespoon); Ground cinnamon (a pinch); Honey or zero-calorie sweetener (optional, to taste); Vanilla extract (optional, a few drops)

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This breakfast bowl is perfect when you want a solid start without a heavy meal. It’s creamy, crunchy, and a little sweet, with enough protein to keep you full for hours. You’ll get the feel of a treat with the balance of a smart, light breakfast.

Best of all, it takes about 5 minutes to put together and uses ingredients you can find anywhere.

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What Makes This Special

Overhead shot of the prepared High Protein Low Calorie Breakfast Bowl: creamy Greek yogurt whisked w

30 grams of protein to help you stay full and support muscle recovery.
About 350 calories, so it fits well into most goals, from weight loss to maintenance.
Balanced texture and flavor—creamy yogurt, juicy berries, and a bit of crunch.
No cooking required; it’s grab-and-go friendly.
Flexible base you can tweak for dairy-free, gluten-free, or different flavor profiles.

Shopping List

0% fat Greek yogurt (3/4 cup or 170 g)
Vanilla whey protein powder (1 scoop, about 30 g)
Unsweetened almond milk (2–3 tablespoons, to thin)
Fresh berries (1/2 cup mixed blueberries/strawberries)
Banana (1/4 medium, sliced)
Chia seeds (1 teaspoon)
Sliced almonds (1 tablespoon)
Ground cinnamon (a pinch)
Honey or zero-calorie sweetener (optional, to taste)
Vanilla extract (optional, a few drops)

Instructions

Close-up process detail: the whisked Greek yogurt–vanilla whey base in a glass bowl being thinned

In a bowl, whisk the Greek yogurt with the protein powder until smooth. Add a splash of almond milk to reach a creamy, spoonable texture.
Stir in a pinch of cinnamon and a few drops of vanilla extract if you like a dessert-like flavor.
Top with berries and the sliced banana for natural sweetness and color.
Sprinkle on the chia seeds and sliced almonds for crunch, fiber, and healthy fats.
Finish with a light drizzle of honey or a sprinkle of your preferred sweetener, only if needed.
Eat right away, or refrigerate for 30 minutes if you like it extra chilled and slightly thicker.

Keeping It Fresh

Mix the yogurt + protein base in advance and store it in a sealed container for up to 2 days.
Add fruit and crunchy toppings just before eating so they don’t get soggy.
If packing to go, keep the toppings in a separate small container and combine on the spot.
Frozen berries work well; thaw slightly and drain extra liquid before topping.

Benefits of This Recipe

High satiety: Protein plus fiber from berries and chia helps reduce grazing late morning.
Muscle-friendly: Around 30 g of protein supports recovery, especially after morning workouts.
Macro-friendly: Low in calories yet balanced with a touch of healthy fats for taste and texture.
Quick and consistent: Easy to repeat daily with small flavor swaps to keep it interesting.

Pitfalls to Watch Out For

Overdoing toppings: Extra nuts, granola, or honey can push it well above 350 calories. Measure once or twice until you can eyeball it.
Gritty texture: Mix protein powder thoroughly into the yogurt and add a bit of almond milk to smooth it out.
Too sweet: Taste before adding any sweetener; vanilla whey and ripe fruit may be enough.
Using regular yogurt: If you swap to non-Greek yogurt, protein drops and the bowl may feel less filling.

Alternatives

Dairy-free: Use unsweetened soy or coconut yogurt and a plant-based protein powder.
Adjust almond milk to taste.
Chocolate version: Use chocolate whey, add cocoa powder, and top with raspberries and cacao nibs.
Lower carb: Skip banana, use mostly strawberries or blackberries, and increase chia to 1.5 teaspoons.
Extra volume: Fold in grated zucchini or cauliflower rice (raw or lightly steamed and chilled). It sounds odd, but it adds bulk with almost no calories.
Warm twist: Microwave berries 20–30 seconds to create a quick compote before topping for a cozy feel.

How Do I Hit 30g Protein Exactly?

Use 3/4 cup (170 g) 0% Greek yogurt plus one full scoop (about 25–27 g protein) of whey. Many Greek yogurts add 15–18 g protein per 3/4 cup.

Together, they usually land around 30–33 g. Adjust by a tablespoon of yogurt either way if needed.

What Are The Approximate Macros?

Per bowl: about 350 calories, 30–33 g protein, 35–40 g carbs, and 9–12 g fat. Exact numbers vary by brands and fruit amounts.

Can I Prep This The Night Before?

Yes.

Mix the yogurt and protein ahead, then add toppings in the morning. If you assemble fully, the almonds soften and berries may bleed color, but it’s still tasty.

What If I Don’t Use Whey?

Swap in a high-protein skyr and use a plant protein powder, or add 2 tablespoons powdered peanut butter plus an extra 1/4 cup yogurt. Expect a slight drop in protein unless you bump portions.

Is There A Nut-Free Option?

Replace almonds with pumpkin seeds or leave out entirely and add more chia or a sprinkle of high-protein cereal for crunch.

Wrapping Up

This High Protein Low Calorie Breakfast Bowl keeps things simple, tasty, and goal-friendly.

It’s fast to make, easy to customize, and reliably filling without blowing your calorie budget. Keep the base the same, rotate the toppings, and you’ve got a weekday staple you won’t get bored of.