As the old saying goes, breakfast is the most important meal of the day. It’s the first thing you eat after fasting for several hours, and it provides you with the energy you need to get through the morning.
But if you’re watching your weight, finding low-calorie breakfast recipes that are also satisfying and nutritious can be a challenge.
Fortunately, we’ve scoured the web and put together a list of 32 low-calorie breakfast recipes that will keep you full and satisfied until lunchtime.
32 Low-Calorie Breakfast Recipes
1. Simple Oatmeal
Make your oatmeal the same way you always do but use almond milk! It’s a great option that has far fewer calories than whole milk.
2. Blueberry Yogurt Smoothie
Blend together six ounces of nonfat Greek yogurt, one cup of blueberries, one banana, and a splash of almond milk, for a quick and healthy breakfast smoothie that is filling.
3. Spinach and Egg White Omelet
Whisk together three egg whites and a handful of spinach for an egg white omelet that is low in calories and high in protein.
4. Cottage Cheese with Fruit and Nuts
Top half a cup of low-fat cottage cheese with a sprinkle of chopped nuts and diced fruit like strawberries or pineapple.
5. Peanut Butter Banana Toast
Spread one tablespoon of peanut butter on a slice of whole-grain toast, and top with one sliced banana.
6. Veggie Frittata
Whip four egg whites and one whole egg, along with mushrooms, caramelized onions, and grated zucchini, to make an easy veggie-packed breakfast frittata.
7. Apple Cinnamon Quinoa
Cook a half cup of quinoa and add in a sliced apple, some cinnamon, and maple syrup to taste.
8. Peanut Butter and Jelly Shake
Blend together one cup of almond milk, one tablespoon of peanut butter, and a handful of frozen strawberries for a healthy take on a childhood classic.
9. Peanut Butter Banana Oatmeal
Cook a half cup of oatmeal and stir in one tablespoon of peanut butter, a sliced banana, and cinnamon to taste.
10. Egg and Veggie Scramble
Whisk together two eggs with veggies like mushrooms, zucchini, and bell pepper for a healthy and filling breakfast.
11. Berry Avocado Smoothie
Blend together six ounces of nonfat Greek yogurt, a handful of berries (blueberries, strawberries, raspberries), half an avocado, and almond milk.
12. Turkey Bacon and Egg Sandwich
Toast a whole-grain muffin and top with turkey bacon, one scrambled egg, and a slice of cheddar cheese.
13. Cucumber Avocado Toast
Toast a slice of whole-grain bread, and top with slices of cucumber and avocado, salt, and pepper.
14. Egg and Cheese Breakfast Sandwich
Toast an English muffin and top with one scrambled egg and a slice of reduced-fat cheddar cheese.
15. Sweet Potato Breakfast Hash
Cube a sweet potato and cook in a skillet until it gets crispy. Add in chopped peppers, onions, and bacon and cook until cooked through.
16. Banana Nut Oatmeal Cookies
Mix together oats, bananas, and nut butter of your choice, shape into cookies, and bake for a delicious and nutritious breakfast.
17. Berry Breakfast Bowl
Layer non-fat Greek yogurt with sliced berries, and a sprinkle of granola for a refreshing and low-calorie breakfast bowl.
18. Cinnamon Apple Pancakes
Make a pancake batter with cinnamon and grated apple, and top with a low-fat butter substitute and maple syrup.
19. Chocolate Chia Pudding
Mix together almond milk, chia seeds, cocoa powder, and agave, and let sit overnight for a decadent breakfast pudding.
20. Ham and Egg Cups
Grease muffin cups with cooking spray and layer with diced ham and one egg. Bake in the oven for a protein-packed breakfast.
21. Greek Yogurt with Fruit and Granola
Top nonfat Greek yogurt with your favorite fruit and a drizzle of honey or agave. Add a sprinkle of granola on top for some crunch.
22. Veggie Breakfast Burrito
Scramble some egg whites with diced bell peppers, onions, and spinach, then wrap them in a whole-grain tortilla for a hearty breakfast burrito.
23. Chia Seed Pudding with Berries
Mix chia seeds with almond milk, a touch of honey, and top with fresh berries for a nutritious and filling pudding.
24. Mango and Coconut Overnight Oats
Combine rolled oats, diced mango, shredded coconut, and almond milk in a jar and let it sit in the fridge overnight for a tropical breakfast.
25. Avocado and Egg Toast
Mash avocado on whole-grain toast and top with a poached or fried egg for a creamy and protein-rich breakfast.
26. Banana Walnut Muffins
Make a batch of low-calorie banana walnut muffins using whole wheat flour and less sugar for a grab-and-go breakfast option.
27. Spinach and Mushroom Breakfast Quesadilla
Sauté spinach and mushrooms, then sandwich them between two whole-grain tortillas with a sprinkle of reduced-fat cheese for a satisfying quesadilla.
28. Coconut Yogurt Parfait
Layer non-fat coconut yogurt with fresh pineapple chunks and a sprinkle of shredded coconut for a tropical parfait.
29. Egg and Spinach Breakfast Wrap
Scramble an egg and sauté some spinach, then wrap them in a whole-grain tortilla with a touch of hot sauce for a quick breakfast wrap.
30. Strawberry Protein Pancakes
Make pancakes with whole wheat flour and add mashed strawberries for a fruity twist. Add a scoop of protein powder for an extra protein boost.
31. Cherry Almond Breakfast Quinoa
Cook quinoa with almond milk, add fresh cherries and a dash of almond extract for a tasty and unique breakfast dish.
32. Ricotta and Berry Stuffed French Toast
Stuff whole-grain French toast with a mixture of ricotta cheese and fresh berries for a delightful and indulgent breakfast.
Final Thoughts,
Eating a low-calorie breakfast doesn’t mean you have to sacrifice flavor or nutrition. Try any of these 32 low-calorie breakfast recipes for a healthy and satisfying start to your day.
Remember always to modify the recipes if you have any foods you shouldn’t have and enjoy these recipes to get your day started right!
