They say breakfast is the most important meal of the day. That becomes even truer when you have set yourself on the path to healthy low calorie eating. Skipping breakfast is one of the biggest mistakes you can make when you are eating low calorie to lose weight. A sensible breakfast that incorporates healthy choices from the major food groups is ideal whether you are thinking low calorie or not.
Here are a few tips to help you start your day off with a bang, followed by a baker’s dozen of filling low-calorie breakfast recipes you can use to help shape your own diet plan.
5 Great Breakfast Tips
1. Get Your Fiber On
High-fiber cereal is always a good base to build on. Add in some yogurt, a little granola, and your favorite fruit to bump up the nutritional value.
2. On-The-Go
If breakfast has to be made “to-go”, a smoothie is the best choice. It’s portable whole food that is refreshing and makes skipping breakfast a non-choice.
3. Do Like the Bees
Opt for natural sweeteners, like honey (it goes through much less processing than refined sugar). It has an array of minerals, vitamins, antimicrobial agents and antioxidants.
4. Oink Oink!
Go ahead and "ham it up." Lean bacon is an excellent source of protein and, when paired with an egg and some fruit on the side, it’s satisfying and healthy.
5. Suck An Egg!!!
Okay, maybe don’t suck it. Prepare it your favorite way! Eggs are versatile and a good source of protein, essential fatty acids, vitamins, and minerals.
Low Calorie Breakfast Ideas
1. Apple Pie Porridge (from NHS Choices)
Photo courtesy of NHS Choices
When it comes to low-calorie breakfast recipes, I bet apple pie is not one of the usual options. This first recipe takes you real close, however. Plus, it’s super easy to make.
Looking at the directions, if you can "throw," "heat," "stir," and "spoon," then you’ll be enjoying this comforting breakfast treat in about 15 minutes flat. The fiber in oats makes them a staple of a good stick-with-you-‘til-lunchtime breakfast.
(345 calories)
2. French Toast Waffles (from allrecipes)
What’s on the breakfast menu today? Is it French toast or waffles – mmm? Can’t decide? Then don’t – have both instead! This recipe lets you combine your sweet honeycomb waffle with the soft buttery taste of French toast.
It’s the perfect "It’s Saturday morning, and I am NOT getting out of these pajamas until noon" breakfast!
(123 calories)
3. Gluten-Free Breakfast Blintzes Recipe (from Taste of Home)
Photo courtesy of Taste of Home
If you have a little extra time to spend in the kitchen, then giving these blintzes a try is well worth 40 minutes of your day.
These crepe-like pancakes are warm, cheesy, fruity, and mightily delicious.
Think "fancy French restaurant" as you dig in - and for this meal’s low calorie count you get to eat two blintzes – sprinkled with sugar!
(180 calories)
4. Savory Bread Strata (from Real Simple)
Photo courtesy of Real Simple
This strata is out of the stratosphere! It’s a savory and filling low-calorie breakfast that’s sure to make you think you’re cheating on your diet.
Prep time is just 20 minutes, then you pop it in the oven for another 30-40 minutes while you get the rest of your morning underway.
Psst… if this dish makes you think "pizza casserole," just wait, I have one of those coming up, too.
(242 calories)
5. Green Eggs & Ham Frittata (from EatingWell)
Photo courtesy of EatingWell
Just the name made me smile. Then when I saw the calorie count I sighed in relief – I just found a new favorite!
The suggested serving calls for hash browns or roasted red potatoes but you can keep the calorie count down by pairing this with fresh fruit or a freshly made fruit smoothie.
It’ll make a satisfying morning meal that’s sure to keep the munchies away until lunchtime.
(217 calories)
6. Sweet Potato Egg Cups (from BeachBody)
Photo courtesy of BeachBody
Hey, want to impress your friends? Invite them over for brunch and serve up these dainty and exquisite mini muffins alongside a refreshing salad. They’ll think you’ve been sneaking off to cooking class!
This dish is high in protein, and the sweet potatoes give you a rich source of complex carbs that will curb your appetite and appease your sweet tooth at the same time.
It’s a healthy low-calorie breakfast that you’ll want to make a permanent fixture in your meal plan.
(230 calories)
7. Low-Calorie Banana Bread (from Food.com)
Photo courtesy of Food.com
Everything about this dish says "healthy" – even the fresh-baked smell that wafts through the house to tell everybody it’s breakfast time.
Kids will love this warm and fruity loaf that they can easily help you to prepare. It’s simple to tweak this recipe as well. You can choose to use healthier white whole wheat flour or add a sprinkle of nutmeg for a sweet-spicy taste.
The calorie count is so low you can have a couple of slices with a poached egg and end up with a really healthy low cal breakfast to please anyone in the house!
(43.4 calories)
8. Flaxseed Meal Pancakes (from SlenderKitchen)
Photo courtesy of SlenderKitchen
If you haven’t yet added flaxseed to your dietary repertoire, this recipe is the perfect introduction.
Flaxseed is a true superfood – it is chock full of healthy fats, digestive-system-loving fiber, antioxidants and micronutrients galore.
These pancakes take just 15 minutes to prepare (and probably much less time to devour!). Have them with fresh fruit, yogurt, or your own special topping, and you’ll know you started the day off right.
(235 calories)
9. Scrambled Egg Burritos (from Health)
Photo courtesy of Health
Scrambled eggs for breakfast? What’s so great about that, you ask?
This quick, flavorful meal is so versatile you can make it "as is" or switch out some of the ingredients for fewer calories, less cholesterol, or even lower carbs. If you are one of those foodies who don't like cilantro (it’s genetic, believe it or not!), then go for a cilantro substitute like mint leaves or basil in this dish.
So, don’t just do plain old scrambled eggs – with recipes like this one, you can mix it up a bit and add some yummy variations to a breakfast essential.
(259 calories)
10. Veggie Breakfast Bakes (from GoodFood)
Photo courtesy of GoodFood
This dish looks so good you might not want to eat it. But not to worry, it tastes even better than it looks!
You get three servings of vegetables and an egg cooked just the way you like it. The mushrooms are a nutrient-dense source of fiber and their earthy taste pairs well with the recipe’s spinach and tomatoes. If you’re trying out mushrooms for the first time, consider as well that they are great as a fresh addition to a salad.
(127 calories)
11. Leftover Pizza Breakfast Casserole (from allrecipes)
Photo courtesy of allrecipes
As promised, here is a pizza casserole that makes a healthy low cal breakfast any way you slice it! What’s more, you can put the ingredients together, stick the dish in the fridge and then pop it into the oven in the morning – one less thing to do.
The ingredients in the pizza itself will really be the determining factor in the calorie count. You can help to lower the amount of calories by using less cheese and skipping the butter altogether. Won’t change the awesome taste, though!
(326 calories)
12. Little Coffee Cakes (from GoodFood)
Photo courtesy of GoodFood
Believe it or not, coffee is actually a low-calorie food. In addition to that, its caffeine makes it a diuretic which aids weight loss. Plus, coffee increases your metabolic rate as well as the speed at which your body burns fat. Okay, so I’ve just vindicated all the coffee zealots – myself included!
This recipe is for anyone who can’t make it into your day without that coffee fix first thing in the morning. Take heart in knowing you are still in the area of a low calorie count and enjoying real coffee cake with your cup of coffee.
So, let’s shout in a caffeine-induced chorus – "best low-calorie breakfast, ever!!!!"
(268 calories)
13. Knife-and-Fork Breakfast Burrito (from Diabetic Living Online)
Photo courtesy of Diabetic Living Online
As the name suggests, it’s time to get all fancy – napkin on your lap, knife and fork perfectly positioned, and a lazy pinky finger stuck out in the air.
This burrito has a salsa filling and more salsa on the side. It is as tasty as it is filling and a solid candidate to join your rotation of low-calorie breakfast recipes. If you are diabetic, feel free to give this one a try.
It’s the perfect morning energy boost that will keep you going strong until that mid-morning snack.
(179 calories)
Conclusion
Low calorie is not synonymous with low nutrient or no taste. It is very possible to eat a healthy, delicious, and filling breakfast and still stay on track with your low-calorie weight loss diet. Also, you can fit a healthy low-calorie breakfast into as few as five minutes. There’s always the option of prepping the ingredients the night before for easy assembly in the morning.
Go ahead and give these 13 suggestions a try. They are tasty, easy, guilt-free, and flexible enough to switch up to suit your taste.