Hot, savoury, low salt, high protein, quick to cook brekkie?

[Alrighteo]

AIBU to believe some such items exist?

I don't really eat breakfast and when I eat at brunch time I want something hot and savoury. I don't want pastry (too many kcal). I don't want toast, too many carbs.

I want something either prepacked or quick to cook.

Please could I ask for your suggestions?

Tesco express used to do these quorn cocktail sausages which were hot in 20 secs in microwave, now I can't find them, though haven't looked in a big Tescos yet. They were ideal.

I could do cheese and ham on brown bread I guess.

Not fond of hard boiled eggs, or fried eggs. Omelette seems too much of an effort and mess and time and fiddling about and fustering and never getting it quite right.

I live alone too, so cooking 1 big omelette seems a waste, though I guess I could halve it and have other half tomorrow.

Any ideas for me?

I'm not vegan/veggie. Don't think I'd stomach fish early in the morning.

Burrito?

This lasts for 3-4 breakfasts.. the night before, thinly slice a large sweet potato, season with salt, peppar and oil, cook in oven. When there’s about 10 mins left, add chopped up brocolinni and a splash of veggie stock. Put in fridge.

Next morning chuck some of the above in a fry pan with sliced halloumi and mushrooms, baby spinach leaves and a bit of veggie stock. Takes 5 mins to cook. Serve with hummus.

I had congee, for breakfast on holiday, a sort of savoury rice porridge. I really liked it and this thread has reminded me to try making it at home.

The breakfast egg muffins are great and you can add whatever you fancy to them. My favourite is feta and spinach - no need to pre cook the spinach

Sistema also do a little pot called easy eggs which makes it incredibly easy to have eggs for breakfast / lunch. Takes a minute and a half to cook up an omelette in the microwave, great for work here

Just wondering can you re-heat in microwave from frozen. Same question re omelettes actually. I didn't manage to get muffin tins yet, so cooked a large omelette this evening and am hoping to freeze some for brekkie some day...