Low Calorie High Protein Breakfast: Cottage Cheese Scrambled Eggs (2024)

If you are trying to keep your breakfast calories low, and the protein high, try these cottage cheese eggs! This is a high volume meal with egg whites, an egg, veggies, and fat free cottage cheese.

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247 Calories, 41 grams protein, 9 grams of carbs, and 5 grams of fat

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I love breakfast! It’s my favorite meal of the day. Whether I’m dieting or not, I always prioritize breakfast. I may not eat it until 10am on some mornings, but I never skip it.

I’m confident as well that eggs for breakfast has been pivotal in my journey. Studies have shown that getting adequate protein in the day can lead to fewer cravings! This is shown in the protein leverage hypothesis cited here.

I have a list of my favorite protein foods I eat every day. At the very top of my list is egg whites and cottage cheese. Here’s a few reasons why:

Why I love Egg Whites for Weight Loss

When people trying to lose weight follow my meal plans, they either comment: “Wow, you eat a lot of egg whites.” Or, “What can I replace the egg whites with?” But I don’t think my weight loss would have been as possible without the egg whites! They are the perfect food for a high amount of protein for the fewest amount of calories and zero carbs or fat.

I DO eat a lot of egg whites. In fact, the only way that makes sense to buy them is in the cartons at Costco. I almost eat a full cup each morning.

In 1 cup of egg whites, you get:

• 100 calories
• 20 grams of protein
• 0 grams of fat
• and 0 grams of carbs!

So, they are pretty essential to my weight loss journey. They are tasty, they go with everything, and I don’t think I’ll ever tire of eating them.

Cottage Cheese: Another high protein, low calorie option

The second food that I love to eat for the high protein, low calorie macros is fat free cottage cheese. Blended, this ingredient is awesome! (Have you seen my cottage cheese orange creamsicle dip? Cottage cheese used to be considered a food you would only eat if you were dieting, but recipes using cottage cheese have made a huge comeback in the past year.

Cottage cheese can be so versatile when you use it in recipes, and can boost the protein of your recipe, without too many extra categories.

If you can find fat free cottage cheese, for 1/2 cup, you’ll get:

• 80 calories
• 13 g protein
• 6 grams carbs
• and 0 grams of fat.

Adding veggies for volume

And finally, in this recipe for cottage cheese eggs, I added vegetables to increase the volume. The result was a HUGE plate of scrambled eggs for breakfast that was high in protein, and low in carbs.

The veggies that pair well with scrambled eggs are:

• Mushrooms
• Spinach
• Tomatoes
• Bell peppers
• Onions
• Green onions

If you use bell peppers and onions, you’ll probably want to cook those first to soften them up. I used just the spinach and mushrooms, because I wanted less fuss and to be able to cook it altogether quickly.

Seasonings on cottage cheese eggs

And finally, seasoning your scrambled egg whites with cottage cheese is essential! Here’s some I used in the past and think taste great:

• Lawry’s season salt (my current favorite)
• Garlic salt
• Salt and Pepper
• Onion salt
• All the Feast Mode seasonings: Hawaiian BBQ, Ranch, butter herb, Asiago Jalapeno (my husbands fave!)

Special recipe notes

The only tip I have when making this recipe, is to cook the eggs long enough that it is no longer watery or wet. This takes LONGER than your classic scrambled eggs because of the high water content in the cottage cheese. But don’t fret! Just keep cooking and stirring!

What to serve scrambled eggs with for weight loss?

I usually eat my eggs with a carb source. This will either be:

• Fruit: Like a banana, berries, apple, or melons
• Grains: Usually oatmeal or low calorie bread made into toast.

And finally, how to make the scrambled eggs:

This recipe couldn’t be easier! First, I whisk all the ingredients together. Sometimes I add the fat free feta to everything to cook at once, but I also like to add it at the end of cooking, and just melt it on top. You choose!

And then pour it into a hot skillet, sprayed with cooking spray and keep cooking until it is no longer runny!! This will take a while to cook all the water out of the cottage cheese, but keep cooking!

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