Do you know my first thought when the weather starts warming up toward summer? Weight loss! Honestly, I always put on a few extra pounds during the winter months so when spring arrives, I start thinking about ways to remove those extra pounds. What I found is that if I start off my day right, eating healthy and such, then I have a much more successful effort the rest of the day. So, I thought that I would look for some healthy breakfast recipes, some that are quick and easy to prepare since my mornings rarely run smoothly.

I found 30 low calorie breakfast recipes that will definitely help you to reach your weight loss goals. Even if you aren’t looking to lose weight, these recipes are all super healthy and just better for you than donuts and fast food. There are so many delicious dishes in here – from omelets to frittatas and even some oatmeal and muffin recipes. Whatever you like for breakfast, I have a low calories version that is going to really get you started on the right foot every morning. And, you should be sure to check out these 20 delicious detox waters that will help you to burn fat, too.

I do love my breakfast in the morning and I’m not really a cereal type of girl. I prefer something with a little more meat on its bones, so to speak. So, many of these recipes have eggs, sausage and even bacon. There are also some great smoothies, some delicious muffins and so many other things that are going to make you glad to get out of bed in the morning. And, none of them have over 300 calories in a serving, so they are really low calorie and packed with protein! If you are looking to eat healthier this spring, these low calorie breakfast recipes will help you to do that. And, be sure that you take a look at these 40 refreshing popsicle recipes. They are also low in fat and calories!

Table of Contents


1. Quick And Easy Two Minute Omelet

This tasty omelet is made in just two minutes. You make it in a mug in the microwave and it has delicious ingredients like red peppers, feta cheese, spinach and green onions. Plus, there are only 187 calories in a serving and just three grams of carbs! This quick and easy breakfast is packed full of protein and will keep you full for hours.

Recipe: joyfulhealthyeats

2. Skinny Fried Egg On Avocado Toast

If you smother something with avocado, I am game. From baked avocado fries to just eating them by the slice, I love the flavor of avocado, which is why I really love this skinny fried egg on avocado toast recipe. It only takes about 10 minutes to make this one and it’s got avocado, which is really healthy. This is a great, filling breakfast idea that you can make in no time – and it goes really well with your morning coffee!

Recipe: simplegreenmoms

3. Creamy Banana Peanut Butter Chia Pudding

This creamy and delicious breakfast pudding only takes a few minute to prepare and it will keep you full until lunch. With pureed bananas, low fat milk and peanut butter, it is as healthy as it is tasty. The chia seeds on top just give it extra flavor and extra health benefits. The recipe makes eight servings and each serving has less than 170 calories. What a wonderful way to start the day!

Recipe: thesuburbansoapbox

4. Zucchini And Banana Oatmeal Cups

These zucchini and banana oatmeal cups take about half an hour to make but they are definitely worth the extra time. And, you can make them ahead of time and have them on hand for a quick and easy breakfast. These also freeze well so you can make up a couple of batches and always have some on hand. They have so many healthy ingredients like oatmeal, zucchini, bananas, flax seeds, and almond milk.

Recipe: hummusapien

5. Oatmeal And Blueberry Microwave Muffin

If you only have a few minutes in the morning – and you definitely need a good breakfast – then these oatmeal and blueberry microwave muffins are a must. They are so moist and delicious and only take about two minutes to make! Plus, each muffin has less than 170 calories and only 6 grams of fat. They’re packed with nearly 10 grams of protein, too!

Recipe: blogilates

6. Easy Double Berry Breakfast Parfait

Parfait is a great breakfast choice. This particular breakfast parfait has a double dose of yummy veggies. It’s also got a yummy creamy Greek yogurt base and honey and cinnamon, too. This is a really simple parfait to make and it doubles as a great tasting snack, too. Use whatever berries you want and you can store this one in the fridge in a covered container for up to two days.

Recipe: foodfitnessfaithblog

7. Cheesy Spinach And Eggs

This baked egg dish is delicious and really easy to make. You use ramekin bowls or you could use a muffin tin if that’s all you have on hand. These are made in the oven, so no oils or butter for the cooking and they have low fat mozzarella, eggs and spinach. Each egg bake only has about 170 calories and these are really low in fat and have absolutely no carbs.

Recipe: sugarfreemom

8. Chocolate Oatmeal Protein Breakfast

This overnight oatmeal recipe is so very easy to make and it’s delicious. You prepare this one the night before so your breakfast is ready and waiting for you when you awake the next morning. These are gluten free and low in calories and you can store this in the fridge for up to four days in a covered container, so feel free to make a batch for the entire week! It tastes just like a chocolate chip cookie!

Recipe: amyshealthybaking

9. Delicious Homemade Cinnamon Roll Protein Breakfast Smoothie

If smoothies are your think, you are definitely going to want to try this cinnamon roll breakfast smoothie. This thing is full of protein thanks to the added protein powder and it only takes about five or six minutes to make. The flavor comes from cinnamon powder, plain yogurt and almond milk. It’s completely gluten free and you can use coconut or almond milk yogurt to make it vegan, too.

Recipe: thealmondeater

10. Crab Cakes Benedict

This crab cakes benedict recipe is really simple to make and it is topped with a delicious fresh avocado relish. The crab cakes have crab meat, yogurt and bread crumbs, along with other ingredients. You top them with an egg and freshly made avocado relish that has avocados, tomatoes, red onion, and a host of fresh herbs and spices. This one has less than 250 calories per serving!

Recipe: skinnytaste

11. Easy Make Ahead Breakfast Egg Muffins

Skip the Egg McMuffin from McDonalds, which has nearly 300 calories and is 40 percent carbs, and make this easy breakfast egg muffin instead. This one only has 123 calories per muffin and there is no actual bread involved, so there are no carbs. With eggs, bacon, cheese and chopped spinach, this one is much healthier and tastier than anything you can get at a fast food restaurant.

Recipe: dinneratthezoo

12. Low Calorie Ham And Cheese Quinoa Cups

These little quinoa cups are simple to make and you can make them ahead of time so that they’re ready for a grab and go breakfast. They have zucchini, ham and cheese, as well as eggs and a load of herbs and spices. They are as tasty as they are delicious and there are only 155 calories in two of the cups!

Recipe: beachbodyondemand

13. Five Ingredient Breakfast Granola Bars

I always keep granola bars in the pantry for a healthy snack for the kids or a quick grab and go breakfast for myself. These homemade granola bars are even healthier than those that you buy in the store and there are only five ingredients. You make these with oatmeal, maple syrup or agave nectar, peanut or almond butter, dates and chocolate chips, dried fruit or whatever else you want to add. Each homemade bar has only 217 calories.

Recipe: minimalistbaker

14. Low Calorie Herb Baked Eggs

Baked eggs are a wonderful breakfast choice. Not only are they tasty and filling, when you bake them, they are healthier. These have loads of fresh herbs including parsley, garlic, rosemary and thyme, along with parmesan cheese, eggs and cream. The recipe makes four servings of two eggs each and each serving only has 227 calories.

Recipe: inquiringchef

15. Homemade Instant Oatmeal Mix

Instant oatmeal is great for a quick breakfast but those packaged oatmeals can have a lot of fat and calories. If you love oatmeal in the morning, consider this homemade instant oatmeal mix, instead. You add everything that you need to just zap this in the microwave for a few seconds and have a steaming bowl of oatmeal. Note that you will need to add the additional calories for any add ins that you want, like chocolate chips, dehydrated fruits, etc.

Recipe: theskinnyfork

16. Microwave Egg And Veggie Breakfast Sandwich

I use the microwave to make eggs all of the time and they turn out delicious every time. You can make this tasty and low calorie breakfast sandwich by microwaving egg whites with spinach leaves. The sandwich also has low fat cheese and avocado and you serve it on a thin “everything” bagel. If you use only the white of the egg, your calorie and fat count will be much lower!

Recipe: foodiecrush

17. Sun Butter, Banana And Chia Seed Breakfast Toast

This little open faced sandwich is made from whole wheat toast, bananas and sun butter. It’s really simple to make and will only take you a few minutes to put together. The toast and bananas help you to feel full longer and added chia seeds make it super healthy. This entire sandwich only has 209 calories and nearly nine grams of protein. This is as good as a Nutella stuffed pastry roll but without the fat and calories!

Recipe: theskinnyfork

18. Open Faced Mediterranean Style Breakfast Sandwich

Sundried tomatoes, eggs, feta cheese and herbs give this open faced breakfast sandwich a delicious Mediterranean taste. You will love it – and you will definitely love how low it is in calories. There are only 194 calories in each sandwich, including the toast! It only takes a few minutes to get this one ready to cook and then it cooks on the stovetop for about 15 minutes or so, giving you time to get ready while your breakfast is finishing.

Recipe: theliveinkitchen

19. Easy Slow Cooker Omelet

This veggie omelet can be made in the slow cooker in just two hours. If you are one of those people who like to get up really early in the morning, you can put this one on while you’re enjoying your first cup of coffee and it’s ready by the time you are. There are only 142 calories in a serving and the recipe makes four servings. You could cook up a batch of this on the weekend and have enough left over for most of the week. I do love easy crock pot recipes.

Recipe: diethood

20. Homemade Breakfast Stuffed Peppers

Stuffed peppers for breakfast? Yes, please! I love stuffed peppers and these are even really healthy, so they are definitely a win-win. You just stuff your peppers with eggs, green onion, spinach, cheddar cheese and ham and you can cook them in the slow cooker or the oven, whichever you prefer. There are only 164 calories in each one and they are super low in fat!

Recipe: thereciperebel

21. Delicious Low Calories Crock Pot Granola

I love good crock pot recipes and this homemade granola is one of my favorites. This would be perfect for those busy mornings when you really don’t have time to stop for breakfast. Just bring a bag of your homemade granola to work with you. This has oatmeal, raisins, almonds, coconut oil, peanut butter and so many other delicious ingredients and it couldn’t be easier to make.

Recipe: barefeetinthekitchen

22. Creamy Skinny Banana Peanut Butter Smoothie

Low fat peanut butter and skim milk make this smoothie low in calories. Bananas and sweetener make it delicious. This yummy breakfast smoothie only takes a few minutes to make and it has less than 300 calories per serving. You could do so many different flavors with this, too just by adding in additional fruit or substituting almond butter for peanut butter.

Recipe: skinnymom

23. Baked Veggie And Feta Frittata

Frittatas are great for breakfast, especially when they are low in calories and filled with protein. These baked vegetable and feta cheese frittatas are super easy to make and the recipe serves two so you can share it or have it two mornings in a row. There are only 205 calories per serving and the delicious taste is attributed to the mushrooms, shallots, asparagus and Canadian turkey bacon. You can also make this a low calorie spinach and bacon frittata.

Recipe: self

24. Simple Southwest Tofu Scramble

You can have a really healthy and filling breakfast, even if you don’t eat eggs. This yummy southwest tofu scramble uses tofu instead of eggs and it has red onion, peppers, kale and a delicious homemade sauce. There are less than 300 calories per serving and the recipe serves two. If you have some extra time in the morning – this one takes about half an hour – you will definitely want to try this tasty and filling breakfast recipe.

Recipe: minimalistbaker

25. Poached Egg White And Turkey Bacon Salad

A salad for breakfast? I love salad anytime of the day and this poached egg white and turkey bacon salad is perfect for first thing in the morning. There are less than 300 calories in a serving and this is a really simple dish to make. It has frisee or endive, which is a really tasty green, as well as turkey bacon, poached egg whites and whole grain mustard – it also has vinegar. This is a dish filled with taste that will keep you full until lunch.

Recipe: self

26. High Protein Quiche In A Mug

Yes, you can make quiche in the microwave! This one has spinach and cheddar cheese and only takes about five minutes to prepare. It is so tasty and is filled with protein from the spinach and eggs. It also has a slice of bacon! This is a low calorie, low carb delicious veggie start to your day and you can make it in the microwave while you’re getting ready in the morning.

Recipe: bowlofdelicious

27. Breakfast Burrito With Sweet Potatoes, Black Beans, And Avocado

Anytime you add avocado to something, I’m game. This breakfast burrito has avocado as well as black beans and sweet potatoes. The recipe makes six and there are less than 300 calories in one burrito. This is a great grab and go breakfast and it only takes less than half an hour to make. If you want something flavorful and filling first thing in the morning, this is a great recipe to try.

Recipe: ambitiouskitchen

28. Yummy Green Sakshuka

Shakshuka is eggs that are poached in a tasty tomato sauce. This one pan breakfast includes spinach and a number of herbs, as well as tomatillos. It is a delicious and fairly easy breakfast to make and the recipe serves four. There are only 210 calories in a serving, which is packed with healthy and protein rich vegetables that are sure to keep you feeling full until lunch.

Recipe: eatingwell

29. Apple Puff Oven Pancake

Who says you can’t have pancakes for breakfast when watching your calories? This apple puff oven pancake comes in at just 145 calories and three grams of fat – and that’s with a delicious caramel sauce! This is a super easy one to make and it bakes, so you can go about getting ready for your day while the pancake is baking away. This one also qualifies as a good diabetic breakfast. This is a great recipe to try out those apple slicing hacks.

Recipe: eatingwell

30. Perfect Low Calorie Breakfast Pizza

Pizza is great for breakfast anytime and this one is made with breakfast foods like turkey sausage and eggs. If you use turkey or chicken sausage, low fat cheese and shredded potatoes, you can cut the calories from traditional breakfast pizzas. This one only has about 300 calories per serving and the recipe serves eight. It’s also a really simple one to make and only takes about half an hour from start to finish.

Recipe: myrecipes

The Best Breakfast Foods for Weight Loss

Forget donuts or drive-throughs. Starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight. Research shows that regular breakfast eaters tend to be leaner and people are more successful at losing weight-and keeping it off-when they eat breakfast. What’s more, people who eat breakfast typically get more of some important nutrients, like fiber and vitamins (learn more about why fiber is so good for your weight and your health).

A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.

Read on to find out some of the best healthy foods to eat for breakfast to help you lose weight and why they are so good for you (and get ideas for more super healthy foods to eat all day long with this list of 10 healthy everyday superfoods).

Don’t Miss: Healthy Breakfast Recipes to Help You Lose Weight

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Pictured Recipe: Muesli with Raspberries

1. Raspberries

A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.

Related: Healthy High-Fiber Breakfast Recipes

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Pictured Recipe: Peanut Butter Protein Overnight Oats

2. Oatmeal

Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates-such as oatmeal or bran cereal-3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

Get More: Healthy Oatmeal Recipes

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Pictured Recipe: Nut & Berry Parfait

3. Yogurt

A recent report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner.

Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead. Other research in mice, found that when mice were given extra whey protein they gained less weight and body fat and more lean muscle, even when calories were the same. Whey protein is found naturally in yogurt and other dairy.

Save calories-and unnecessary sugar-by choosing plain yogurt. Add fresh fruit for sweetness.

Related: This Is How Much Protein You Need to Eat Every Day

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Pictured Recipe: Peanut Butter-Banana Roll-Ups

4. Peanut Butter

Nuts were also among the top 5 foods that promote weight loss according to Harvard. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein-all satisfying nutrients. Nuts used to get a “bad” reputation for being high in calories and fat. And while nuts and nut butters are calorie dense-2 tablespoons of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber-they’re also nutrient dense and help you build a satisfying breakfast.

Try spreading tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.

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Pictured Recipe: Low-Carb Bacon & Broccoli Egg Burrito

5. Eggs

One large egg has 6 grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, people who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.

And while just eating egg whites will help you save calories, you’ll also lose half the protein (about 3 grams is in the yolk), which helps make eggs a powerhouse choice for breakfast. Plus, the yolk is rich in healthy nutrients, like calcium and eye-protecting antioxidants-lutein and zeaxanthin.

Yolks are a significant source of dietary cholesterol. But dietary cholesterol isn’t such a heart-health villain anymore and researchers think that for most people eating one whole egg daily is fine.

Low-Calorie Breakfast Ideas to Fuel Your Morning

Photo: Claudia Totir/Getty Images

Mom may have been right when she said: “Breakfast is the most important meal of the day.” In fact, consuming a low-calorie breakfast is a daily habit for 78 percent of those in the National Weight Control Registry (all of whom have lost at least 30 pounds and kept them off for at least one year). And a 2017 study in the Journal of the American College of Cardiology adds even more evidence that skipping the morning meal is a foolish food strategy. It found that those who don’t eat breakfast are at higher risk for several cardiovascular disease risk factors including high cholesterol and blood pressure.

If you’re trying to lose weight, you don’t want to skip breakfast altogether but rather choose one of these low-calorie breakfast recipes or meal ideas that will satisfy your hunger without sabotaging your healthy habits. So stop counting coffee as your a.m. meal and kickstart your day in a healthy way with one of these low-calorie breakfasts instead. (Next up: Healthy Breakfast Ideas Straight from Jen Widerstrom)

Waffles with Blueberry Maple Syrup

Low-calorie breakfast stats: 305 calories


  • 1/3 cup frozen blueberries
  • 2 teaspoons maple syrup
  • 2 whole-grain waffles
  • 1 tablespoon pecans

How to: Microwave blueberries and syrup together for 2 to 3 minutes, until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans.

Spinach and Bacon Omelet

Low-calorie breakfast stats: 308 calories


  • 1 egg plus 2 egg whites
  • 2 slices cooked turkey bacon, crumbled
  • 1 cup baby spinach
  • Cooking spray
  • 1 slice whole-grain toast
  • 1 teaspoon butter

How to: Whisk together eggs, bacon, and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter. (Related: Which Is Healthier: Whole Eggs or Egg Whites?)

Pumpkin and Granola Parfait

Low-calorie breakfast stats: 304 calories


  • 1 container (6 ounces) plain low-fat yogurt
  • 2 teaspoons honey
  • 1/4 teaspoon pumpkin pie spice
  • 1 whole-grain crunchy granola bar, crumbled
  • 1/2 cup canned pumpkin

How to: Mix together yogurt, honey, and pumpkin pie spice. In a bowl, layer yogurt mixture, granola-bar crumbs, and pumpkin.

Bagel and Cream Cheese with Tomato

Low-calorie breakfast stats: 302 calories


  • 1 small (3-ounce) whole-grain bagel
  • 2 tablespoons low-fat cream cheese
  • 2 large slices tomato
  • Salt and pepper to taste

How to: Toast bagel halves and spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper.

Image zoom Photo: vaaseenaa/Getty Images

Peanut Butter and Banana Pancakes

Low-calorie breakfast stats: 306 calories


  • 1/2 small banana, chopped
  • 2 teaspoons peanut butter
  • 1/3 cup prepared whole-grain pancake batter
  • 1 teaspoon honey

How to: Add banana and peanut butter to batter. Cook pancakes according to package instructions, and serve with honey drizzled on top. (Related: 10 Keto-Approved Pancake Recipes)

Blueberry-Pistachio Parfait

Low-calorie breakfast stats: 310 calories


  • 3/4 cup plain nonfat Greek yogurt
  • 1 teaspoon honey
  • 1 tablespoon chopped pistachios
  • 1 teaspoon cinnamon
  • 3/4 cup blueberries (fresh or frozen) 1/2 cup Kashi GoLean Honey Almond Flax Crunch

How to: Mix yogurt, honey, pistachios, and cinnamon. Top with blueberries and Kashi cereal.

Berry Smoothie

Low-calorie breakfast stats: 310 calories


  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup frozen berries (any kind)
  • 1/2 banana
  • 1/2 cup vanilla soy milk

How to: Combine all ingredients in a blender and mix until combined. (Related: 10 Green Smoothies Anyone Will Love)

Whole-Grain Waffles with Ricotta, Peaches, and Almonds

Low-calorie breakfast stats: 410 calories


  • 2 whole-grain waffles (toasted)
  • 1/4 cup part-skim ricotta
  • 1/2 cup sliced frozen peaches
  • 1 tablespoon slivered almonds

How to: Spread waffles evenly with ricotta. Top with frozen peaches and almonds.

Warm Quinoa and Apple Cereal

Low-calorie breakfast stats: 400 calories


  • 2/3 cup cooked quinoa
  • 1/2 cup nonfat milk
  • 1/2 cup chopped apples
  • 1 tablespoon chopped walnuts
  • Cinnamon, for topping

How to: Heat quinoa, milk, and apples in the microwave for 30 seconds. Top with walnuts and sprinkle with cinnamon. (Related: These 10 Breakfast Quinoa Recipes Will Make You Forget All About Oatmeal)

Ricotta and Pear Wrap

Low-calorie breakfast stats: 400 calories


  • 1/3 cup part-skim ricotta
  • 1 whole-wheat tortilla
  • 1/2 cup sliced pears
  • 4 teaspoons chopped pistachios

How to: Spread ricotta evenly on one side of the tortilla. Top with pears and pistachios and roll.

Whole-Grain Cereal with Almonds and Banana

Low-calorie breakfast stats: 410 calories


  • 1 cup shredded wheat
  • 3/4 cup nonfat milk
  • 2 tablespoons slivered almonds
  • 1/2 banana, sliced

How to: Pour shredded wheat into a bowl. Top with milk, almonds, and banana.

Healthy Low-Calorie Breakfast Takeout Options

From Starbucks

  • Oatmeal with brown sugar and nuts (310 calories)
  • Tall black coffee

From Dunkin’ Donuts

  • Veggie Egg White Sandwich (290 calories)
  • Medium coffee with skim milk (25 calories)
  • By By Dawn Jackson Blatner, R.D

15 Quick and Healthy Breakfasts Under 300 Calories

The most important meal of the day is also the one most frequently skipped. But did you know eating a healthy, well-balanced breakfast helps you to maintain energy levels throughout the day, revs up your metabolism, and minimizes your likelihood of overindulging later? In fact, eating within two hours of waking up can affect the way you metabolize glucose all day.

But hold on a second. That doesn’t mean you should hightail it to your closest Dunkin Donuts drive-thru just yet. You will only reap the benefits of breakfast if you eat the right foods — meaning the right combination of healthy protein, carbs, and fat. So enjoy your early meal wisely, and opt for a delicious, filling start to your day that also clocks in at under 300 calories with these 15 meals.

Caloric content estimates are from Google’s general search results, with sources including the U.S. Department of Agriculture.

1. Egg White Frittata

Egg white omelette |

  • Calories: 300

There’s really nothing healthier — or more delicious — than a classic frittata. This breakfast and brunch mainstay can be packed with nutritious vegetables, and the high-protein content of the eggs will keep you feeling sated until lunchtime.

For easier weekday mornings, prep a large batch on the weekend, and portion it out for week ahead. Top it off with fresh salsa or a dash of hot sauce before serving for an extra kick. Get the recipe here.

2. Baked Egg Cups

Mini egg muffin cups |

  • Calories: 200

These cute little egg muffins are actually a super nutritious, low carb, high protein start to your morning. Make a big batch in a muffin tin, and grab one as you’re running out the door. Once you get to work, simply reheat in the microwave for 10 to 15 seconds.

To make, mix together six large eggs and your choice of toppings in a bowl with salt and pepper to taste. Some good suggestions include chopped peppers, sausage, chopped bacon, spinach, onions, and shredded cheese. Fill each muffin cup ¾ full, and bake it in a preheated 375 degree Fahrenheit oven for 20 to 25 minutes or until firm. Store in an airtight container for up to one week, or freeze them for later.

3. Coconut Chia Pudding

Chia pudding |

  • Calories: Approximately 300

Chia seeds have become the darlings of the healthy diet world because they’re packed full of fiber, omega-3s, protein, and calcium. That makes them the perfect addition to your balanced breakfast. Although the texture does take a little getting used to, once you give them a chance they’re sure to change up your normal routine.

To make, mix a can of coconut milk with ⅓ cup of chia seeds, 1 tablespoon of vanilla, and honey to taste. Top your concoction with fresh or frozen berries, and bring it with you on the go.

4. Overnight Oats and Banana

Banana-nut overnight oats |

  • Calories: Approximately 300

Those little packets of instant oatmeal are often packed with sugar and preservatives, which is why overnight oats have become the preferred option for breakfast eaters looking to clean up their acts. This version tastes identical to banana bread, minus the calorie overload.

To make this recipe, mash up half of a banana, and combine it with ½ cup of rolled oats, ½ cup skim milk, 1 teaspoon of vanilla, 1 teaspoon of cinnamon, and 1 tablespoon of maple syrup. Stir the ingredients together in a jar, seal, and refrigerate overnight. Serve hot or cold in the morning topped with chopped nuts and sliced bananas.

5. Avocado Toast with Egg

Avocado toast with egg whites and pea shoots |

  • Calories: Approximately 250

Avocado toast is all the rage right now — for good reason. This simple, easy-to-make meal has a healthy dose of fat, which means you’ll feel full while eating less.

To make it quickly in the morning, grab a slice of your favorite bread (the darker and more grain-packed, the better), and toast it. Mash up ¼ to ½ of an avocado all over the bread, and season it with salt and pepper. Top it off with a sunny side-up egg and a couple squirts of hot sauce, if desired.

6. Greek Yogurt and Honey

Yogurt and berries | Coskun

  • Calories: Approximately 150 to 200

When you’re running out the door because you forgot to set the alarm and have no time for cooking, it’s always good to have few plain Greek yogurts on hand to bring for breakfast. Skip the options with added fruit and sugar, and just buy the plain version instead. Adding your own sweetener means you control how much, and you really don’t need to overdo it. A dash of honey and some fresh berries help to make this protein powerhouse taste extra delicious.

7. Sweet Potato, Black Bean, and Avocado Breakfast Burritos

Vegan burrito |

  • Calories: 297

Breakfast burritos can be super healthy and filling if you make them with the best ingredients. This twist on a classic has tons of protein in the form of black beans, healthy fat from the avocado, and slow-release carbs from the sweet potato. For maximum time saving, try making up a batch of these early in the week, wrap them in plastic, and microwave as needed on busy mornings. Get the recipe here.

8. Green Smoothie

Smoothie |

  • Calories: Approximately 300

Breakfast doesn’t have to be a complicated meal. In fact, it can be as simple as a smoothie on the run. Embrace the trend toward veggies over fruits to limit your sugar consumption, and give a delicious green smoothie a whirl. The options are endless when it comes to variations. And best of all, it’s totally portable, so you can enjoy yours when and where you please.

To make, start with a liquid base, such as almond milk, coconut milk, or coconut water. Add a big handful of greens. Spinach, kale, collard greens, and Swiss chard are all good options. Pick a frozen fruit for natural sweetness, such as half a banana, strawberries, apples, pears, peaches, or berries. Then, add in some extras: avocado, chia seeds, flax seeds, cinnamon, ginger, collagen powder, or green powder. Top with ice, blend, and enjoy.

9. Banana and Egg Pancakes

Banana pancakes |

  • Calories: Approximately 250

Pancakes don’t always have to be giant stacks of calorie bombs, drenched in piles of butter and high-fructose corn syrup. In fact, this two-ingredient healthier version is gluten-free and couldn’t be easier to make. Top them off with a dash of all-natural fruit preserves or a tablespoon of almond butter.

To make, mash one banana in a bowl, and whisk in two eggs. Pour the batter into a lightly greased pan, and cook as you would normal pancakes.

10. Peanut Butter Energy Bites

Peanut butter and chocolate chip no-bake cookies |

  • Calories: Approximately 150 per bite

These make a great snack or breakfast because they’re easy to eat on the go. The protein content will keep your tummy feeling full for longer. Stash a few at work and at home, so you always have a healthy option to grab when hunger strikes, which makes you less likely to hit up the snack cabinet. Plus, they’re easy to make — no baking required.

To make, combine ⅔ cup peanut butter, ½ cup chocolate chips, 1 cup old-fashioned oats, ½ cup flax seeds, and 1 tablespoon of honey in a bowl. Refrigerate for at least one hour. Then, roll into balls, and store for up to one week in the fridge (or longer in the freezer).

11. Breakfast Quesadilla

Homemade quesadillas |

  • Calories: 300

Who said quesadillas are just reserved for lunch and dinner? Enjoy this classic option as your first meal of the day or whenever the mood strikes you.

To make, whip up two scrambled eggs. Lay a whole-wheat or low-carb tortilla in the pan, and fill half of it with the scrambled eggs. Top with your favorite cheese, and cook until the cheese melts. Serve with salsa for dipping to make it a real fiesta for your taste buds.

12. Breakfast Quinoa

Breakfast quinoa |

  • Calories: Approximately 200

When you get sick of eggs and oatmeal, change it up a little bit with another powerhouse grain that tastes fantastic topped with dark chocolate chips. High in protein and low in calories, this breakfast option will absolutely become your new go-to. It does take slightly longer to make than some other options, but it can certainly be prepped in advance and portioned out through the week.

To make, start by rinsing your quinoa in a strainer. Combine 1 cup of raw quinoa with 1 teaspoon of sea salt and 2½ cups of water. Boil uncovered. Once boiling, cover, and reduce heat to low, cooking for approximately 20 minutes. Uncover, and add 4 cups of milk, 1 teaspoon of vanilla, and 1 teaspoon of cinnamon, and bring to a boil. Turn heat to low, and cook for 30 minutes or until desired thickness is reached. Serve warm topped with chocolate chips.

13. Baked Eggs in Peppers

Egg in pepper |

  • Calories: Approximately 150

These could not be easier to make, and they’re also a low-carb, gluten-free, and Paleo-friendly breakfast when you omit the cheese.

To make, start by preheating your oven to 400 degrees Fahrenheit. Slice two peppers in half, and add them to a baking dish with ½ cup of water. Bake for 10 to 15 minutes. Pull out of the oven, and crack one egg into each pepper, sprinkling with shredded cheese if desired. Bake for 15 minutes for runny eggs or 20 minutes for cooked-through eggs. Garnish with salt and pepper.

14. Banana and Almond Butter

Sliced banana with nut butter and oats |

  • Calories: Approximately 225

This kid- and adult-friendly breakfast couldn’t be easier. Simply slice a banana in half, and top it with 2 tablespoons of almond butter. Then, sprinkle it with your choice of toppings. Honey, raisins, dried cranberries, dark chocolate chips, coconut flakes, and chia seeds are all really delicious options.

15. Sweet Potato Toast

Sweet potato toast |

  • Calories: Approximately 250

Way healthier than bread, sweet potato toast is all the rage right now. Because it’s customizable, you can finish it with sweet or savory toppings — the choice is yours.

To make, peel a sweet potato, and slice it lengthwise. Try to make each cut about ¼ inch thick. (If you cut a piece too thick, microwave for 20 seconds to make it tender.) Set your toaster on the highest setting, and run it through a full cycle two times. That’s it. Top your “toast” with a generous helping of your favorite topping. A few to try are nut butter with raisins or banana slices, Nutella, cream cheese and fresh fruit preserves, apple or pumpkin butter, a poached egg, avocado, or chicken salad.

15 High Protein Breakfasts Under 300 Calories

You’ve heard it before: breakfast is the most important meal of the day. And we tend to agree. Making breakfast a daily habit is one of the best things you can do to start your day in a healthy way. By eating a nutritious meal first thing in the morning, you jumpstart your metabolism and prevent overeating later in the day. Protein-rich breakfasts boost your energy, reduce mindless snacking, help control appetite and give you the fuel you need to power through the day. So, rise and shine with these 15 nutritious high protein breakfast ideas under 300 calories (we’ve also got gluten free breakfast ideas and low carb breakfast ideas!):

  1. Breakfast Quinoa by Chocolate Covered Katie

Quinoa is a great alternative to your typical bowl of oatmeal, as it’s also packed with protein. For an added touch of sweetness, add in chocolate chips and slowly let them melt into the hot quinoa concoction.

Calories: 177

  1. Breakfast Bruschetta by Slender Kitchen

This unique take on the Italian appetizer is extremely easy to make and packed with healthy ingredients. Topped with a nice, runny egg, your breakfast just got upgraded.

Calories: 158

Related: Why Breakfast Is So Important

  1. Cheesy Egg White Veggie Breakfast Muffins by Ambitious Kitchen

If you’re looking for low carb breakfast ideas, these delicious muffins are ideal for mornings tight on time. They’re gluten-free and chock-full of protein, they’ll fuel you up while you’re on-the-go.

Calories: 63

  1. Healthy Banana Bread Chocolate Chip Oat Breakfast Bars by Ambitious Kitchen

Another great option for when you’re tight on time, these breakfast bars will satisfy your sweet tooth without sending your blood sugar levels for a spin. They taste just like banana bread, yet have no flour, butter, eggs or dairy!

Calories 116

  1. Skinny Huevos Rancheros Breakfast Enchiladas by Ambitious Kitchen

Protein-packed eggs and black beans, avocado, red bell pepper, cilantro and jalapeno are just a few of the healthy, filling and fun ingredients that make up this delicious recipe. Drizzled with lots of red sauce, it’s a unique option for your usual morning meal.

Calories: 228

  1. Sweet Potato, Black Bean & Egg White Breakfast Burritos by Ambitious Kitchen

Stuffed with sweet potatoes, black beans, egg whites and avocado, these breakfast burritos prove savory yet healthy. Great for taking with you out the door, you can freeze the rest and eat them intermittently throughout the week.

Calories: 297

  1. “Baked Apple” Yogurt by Slender Kitchen

Apple pie for breakfast? While that’s always a nice, post-holiday treat, this healthy version will certainly fulfill your sweet tooth dreams. Simple and quick, it’s a gluten free breakfast idea that is also protein-packed and takes under 3 minutes to make.

Calories: 272

  1. Spinach and Strawberry Protein Smoothie by Slender Kitchen

Smoothies are a popular breakfast option, since they take mere minutes to blend up, and are great for getting out the door in a flash. Full of nutrition, hemp protein will give you the energy you need to power through your morning.

Calories: 240

For more great smoothie recipes, be sure to check out our new recipe book: 6-Minute Smoothies!

  1. Purple Power Protein Smoothie Bowl by Get Healthy U

This smoothie bowl is a protein powerhouse. It’s also rich in antioxidants, energizing nutrients and unique ingredients like beets. You can thank the sweet, mild taste and vibrant purple hue of this breakfast bowl to the beets, whose anti-inflammatory nutrient, betanin, will help your stomach feel satisfied and soothed.

Calories: 220

  1. Omelette in a Mug by Get Healthy U

This Mediterranean-inspired omelette recipe takes a whopping 2 minutes to make, and is packed with protein and vegetables to keep you full and energized all morning long.

Calories: 213

  1. Baked Eggs in Peppers by Sugar Free Mom

Low-carb, low-cal and high in protein, these cute little pepper cups are super simple to make. A great way to get a healthy dose of veggies in the morning, you’ll enjoy this unique and perfectly filling breakfast option.

Calories: 145

  1. Strawberry Banana Chocolate Baked Oatmeal by Slender Kitchen

Sometimes making something unique is all it takes to regain your love for breakfast. If you have a thing for sweets, you’ll enjoy this recipe. Full of natural sweetness from the strawberries, bananas, honey and chocolate, you’ll almost forget you’re eating a good-for-you, protein-rich breakfast!

Calories: 240

  1. Berry Light Breakfast Smoothie by Get Healthy U

Sometimes you want to keep it light in both calories and taste in the morning, which makes this smoothie recipe the perfect, refreshing choice. Packed with protein and antioxidants, you’ll enjoy a light and creamy drink that will fill you up without weighing you down.

Calories: 221

  1. Yogurt Chia Seed Pudding by Slender Kitchen

This super easy, low-maintenance recipe uses nonfat yogurt, cinnamon, chia seeds, milk and vanilla extract to provide you a healthy morning option that you can’t resist.

Calories: 199

  1. Quinoa Pumpkin Pancakes by Slender Kitchen

Super simple to make but rich in flavor, this healthy recipe will have you wondering why you ever gave up pancakes! Quinoa is a great additive and alternative to so many classic dishes. A complete protein, it’s the perfect option for both vegetarians and meat eaters alike.

Calories: 262

Our clients always ask us what the most satisfying weight loss breakfast is. By far we’ve noticed that there is one breakfast that stands out the most when it comes to tiding our clients (and us too!) over for hours and keeping energy levels high. What amazes us most is that typically the clients who switch from eating 600-calorie-plus breakfasts to eating this breakfast can’t believe how full they feel when they eat this 300-calorie breakfast–and we’ve even had some of those clients say they couldn’t finish this breakfast! 🙂 And- it’s so simple.

Pssst… on days when they can’t have the most satisfying weight loss breakfast, the runner up for satiety and energy and weight loss are these two breakfasts: 2 Minute Energy Cherry Oat Muesli and our Orange and Banana Energy-Revving Quick Oat Muesli

Say hello to Simple Eggs & Grains with Berries!

Wanna know why this breakfast is able to keep us and our clients on track all day long so we won’t feel the need to give in to every craving or food whim that hits us?

It has the winning combination of being a good mix of carbohydrates (to fuel our brains and our workouts) and protein (to keep us satiated). And eating like this is one of our favorite things that we teach our clients to do too when it comes to choosing a healthy, weight loss breakfast because we LOVE watching them enjoying what they eat and seeing the awesome results!

Below are our top breakfast tips for a long-lasting, satisfying energy boost (Please share this link with a friend if you think he or she’d like these tips):

The breakfast needs to include:
• Protein (like eggs or Greek yogurt) for staying power to keep you feeling satisfied and keep your blood sugar stable, (ideally 15 grams or 20, less than this and you’ll be hungry too soon) combined with:
• High-fiber carbohydrates to fuel your brain and your muscles. By choosing fiber-rich carbohydrates like fruit, oatmeal or quinoa, you’ll prevent energy highs and subsequent crashes that not only bring on exhaustion but also create sugar cravings as the brain looks for the quickest pick-me-up it can find—S-U-G-A-R! (You don’t need loads of carbs—a half cup of cooked cereal usually does the trick!)

• And…don’t just stop at breakfast—use our weight loss, long-lasting energy guidelines (above) for all of your meals and snacks (just in smaller portions– and add some veggies!) to keep you feeling satisfied and prevent hunger, overeating and cravings.

Now for the #1 Satisfying Weight Loss Breakfast…

Scrambled eggs on whole grain toast (or with 3/4 cup cooked oatmeal) and berries! It’s that simple!

Maybe it should be no surprise given that a study in the European Journal of Clinical Nutrition showed that when subjects ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants), they consumed up to 438 fewer calories over the entire day. And studies have found that breakfast including eggs may help control hunger for 24 hours–woohoo!

Simple Eggs & Grains with Berries

Note: We typically have our clients use one whole egg and several egg whites since the whites are higher in protein but lower in calories, so they fill you up with very few calories. We don’t like to leave out the yolks and recommend them because the yolks are where you find all the good nutrients like vitamin D, omegas, vitamin B12 and antioxidants like lutein and zeaxanthin that help fight off macular degeneration, etc., are, so we give them the best of both worlds. 🙂


2 slices whole wheat toast (can substitute a 3/4 cup cooked oatmeal or quinoa)

1 Egg plus 3 egg whites*

Veggies, any (optional, but we highly recommend– they boost fiber, antioxidants and make it even more satisfying)

Oil in a spray jar

1 cup berries

*You can substitute the whole egg for 6 egg whites if you are someone who needs large volumes of food to feel full. The protein will be higher and the calories will be slightly less, just be aware that you will miss out on the healthy nutrients in the yolks, mentioned above.


On stove top: Spritz oil in a pan and add veggies and stir until they soften. Add egg and scramble. Meanwhile toast bread and when eggs are cooked, place on bread. Have berries on the side! Yum!

In microwave: Note–this is not for everyone. We realize some people prefer not to microwave their eggs while other love having them ready to go in less than 3 minutes. Simply beat eggs with spices of choice in microwave-safe bowl until blended. Microwave on high for 45 seconds. Then stir. Microwave until eggs are almost set, 30 to 45 seconds longer. This may vary depending on your microwave. Serve immediately with toast.

Nutrition Facts:

Breakfast with 2 slices whole grain bread, using 1 egg, 3 egg whites, 1 cup strawberries 303 Calories 38 g carboyhdrate, 6 g fat, 23 g protein, 2 g saturated fat, 7 g fiber

Breakfast with 2 slices whole grain bread, using 6 egg whites, 1 cup strawberries 294 Calories, 39 g carbohydrate, 2 g fat, 28 g protein, 1 g saturated fat, 7 g fiber

If you struggle with unwanted belly fat, or with digestive issues such as bloat, IBS, or SIBO,

you don’t need to suffer!

We can help!

Contact us to learn about our 1:1 Nutrition coaching.

Schedule a free chat to find out about becoming a client.

The Most Satisfying Weight Loss Breakfast Note: We typically have our clients use one whole egg and several egg whites since the whites are higher in protein but lower in calories, so they’re very filling in a small amount of calories, but the yolks are where all the good nutrients like vitamin D, omegas, vitamin B12 and antioxidants lutein and zeaxanthin that help fight off macular degeneration., etc, are, so we give them the best of both worlds. 🙂 Author: Ingredients

  • 2 slices whole wheat toast (can substitute a ¾ cup cooked oatmeal or quinoa)
  • 1 Egg plus 3 egg whites*
  • veggies, any (optional, but recommend)
  • Oil in a spray jar
  • 1 cup berries
  • *You can substitute the whole egg for 6 egg whites if you are someone who needs large volumes of food to feel full. The protein will be higher and the calories will be slightly less, just be aware that you will miss out on the healthy nutrients in the yolks, mentioned above.


  1. On stove top: Spritz oil in a pan and add veggies stir until they soften, add egg and scramble. Meanwhile toast bread and when eggs are cooked, place on bread. Have berries on the side! Yum!
  2. In microwave: Note–this is not for everyone. We realize some people prefer not to microwave their eggs while other love having them ready to go in less than 3 minutes. Simply beat eggs with spices of choice in microwave-safe bowl until blended. Microwave on high for 45 seconds. Then stir. Microwave until eggs are almost set, 30 to 45 seconds longer. This may vary depending on your microwave. Serve immediately with toast.

Nutrition Information Serving size: 2 slices whole grain bread, 1 egg, 3 whites, 1 cup strawberries Calories: 303 Fat: 6 g Saturated fat: 2 g Carbohydrates: 38 g Fiber: 7 g Protein: 23 g 3.5.3251

26 healthy breakfast ideas

Healthy breakfast bowls

From trendy acai smoothie bowls to yogurt pots and fresh fruit, our healthy breakfast bowls make a comforting but healthy start to the day.

Vegan overnight oats

All it takes is 10 minutes and four ingredients to make these vegan overnight oats. Finish with grated apple, coconut yogurt and maple syrup.

Berry and nut butter porridge

Packed with nuts, fruit and oats, this low-cal, hearty bowl is perfect for a post-workout breakfast. Check out our other porridge topping ideas here.

Breakfast berry fro-yo

Check out our dairy-free breakfast pots. Packed with mixed berries, creamy coconut yogurt and topped with crunchy granola, this recipe is great for a cooling breakfast on a hot summer’s morning.

Tropical smoothie bowl

This tropical smoothie bowl is really easy to prepare and made with vegetables and refreshing fruits including carrot, pineapple, kiwi and papaya for a healthy, vitamin-rich breakfast. Use mint leaves and coconut shavings to garnish or mix and match with different toppings.

Rhubarb breakfast pots

Breakfast with less than 250 calories… Check out our rhubarb pots for a healthy breakfast. These colourful breakfast pots are super simple to make and are high in protein, perfect fuel to start your day.

Healthy grab-and-go breakfast snacks

If you’re short of time, eat healthily on the go with one of our grab-and-go breakfast snacks, from nutritional breakfast cookies to energy-rich breakfast bars.

Breakfast cookies

These breakfast cookies are easy to make and full of wholesome ingredients including fibre-packed oatmeal and fruit – ideal for a breakfast or a healthy snack without all of the calories. If you’re looking for more healthy snacks, check out our collection, here

No-bake breakfast bars

Quick to make and easy to eat on the go; fast and raw food is a hot healthy trend. These breakfast bars use dates and nut butter to hold together. Experiment with different seeds and nuts in your next batch, and use agave for a vegan version.

Healthy toast toppers

We love a good toast topper, and we have some low calorie ideas here, using rye bread as a healthier bread alternative.

Avocado and smoked salmon toasts

If you’re looking for a healthy eating recipe that feels like an indulgence, try our avocado and smoked salmon toasts – a recipe that’s bound to get you out of bed in the morning. The healthy breakfast comes in at under 300 calories. We’re a little obsessed with avo at olive, so try one of our best avocado on toast recipes here.

Figs on toast with goat’s yogurt labneh

Delicious but low calorie… these easy figs on toast with labneh are super simple and quick to make. This recipe is creamy yet low in calories, and veggie friendly. Ready in just 15 minutes these make for a mouth-watering breakfast, brunch or snack.

Smoked haddock and spinach rye toasts

One for those early risers with a savoury tooth, this quick and easy breakfast idea is high in protein and full of flavour from the smoked haddock, pecorino and garlic oil.

Healthy oats recipes

Spruce up your breakfast oats with our low calorie recipes, from overnight oats to muesli and porridge.

Coconut overnight oats

Looking for a healthy vegan recipe to make? Try these bowls of coconut overnight oats. Make this the night before so you have a quick and easy breakfast for midweek.

Healthy overnight oats with plums and almonds

Prep your oats the night before to make this quick and easy vegan breakfast for two. It may be low calorie but it’ll leave you feeling satisfied and full until lunchtime.

Bircher muesli with chia seeds

If you’re looking for an easy breakfast recipe that you can plan the night before, try our bircher muesli with chia seeds. This muesli recipe is perfect for a healthy breakfast and can be topped with banana and blueberries.

Porridge toppers

Check out these quick and easy porridge recipes for easy porridge toppings. We’ve come up with four simple ideas to top your porridge for a healthy breakfast recipe.

Low calorie eggs recipes

Eggs are high in protein, so a great way to stay full for longer. Make one of our low calorie eggs recipes for breakfast and you won’t be hungry until lunch.

Tofu scramble

Check out this low calorie vegan breakfast recipe with smoked tofu, punchy chilli and pan fried courgette. Ready in less than 30 minutes, this easy recipe is a quick brunch idea for 300 calories. Check out more low calorie vegan ideas here.

Here’s how to stone an avocado the right way…

Spring greens shakshuka

If you want a healthy brunch recipe to try for a weekend brunch, make this healthy spring greens shakshuka. Made with eggs and green vegetables, this dish is perfect for anyone wanting a healthy yet filling breakfast.

Baked eggs with spinach

Baked eggs with spinach is the perfect dish for a lighter brunch. It feels indulgent, but made with spinach, mushrooms and low-fat crème fraîche, this comes in at under 200 calories per serving. Want more eggs inspiration? We have over 60 eggs recipes here.

Healthy breakfast muffins

We love a breakfast muffin, as they are an easy way to eat healthily in the morning.

Mexican breakfast corn muffins

Check out our moist and cheesy corn muffins. Packed with Mexican flavours these easy muffins are ready in less than an hour and make a simple and healthy breakfast.

Blueberry breakfast muffins

Blueberry breakfast muffins might seem like an indulgence, but they don’t have to be. A few little tweaks like using flaxseed and yogurt bring these in under 200 calories, so make a healthy way to start the day. If you feel like seeded breakfast muffins then here is another recipe.

Seeded bran muffins

Ditch your normal bowl of cereal and transform All-Bran into a batch of buttermilk bran muffins to start off your day with this easy-to-follow recipe for less than 300 calories. An easy recipe you can make ahead for a quick midweek breakfast.

Low calorie breakfast smoothies

Healthy smoothies are a really easy way to start the day with low calories. Try all of our easy smoothie recipes here.

Healthy vegan breakfast smoothie with strawberry and banana

Check out our quick and easy vegan smoothie with fresh strawberries, bananas and tofu – ready in 5 minutes. Using silken tofu may sound strange for a sweet recipe but will give a creamy texture to the smoothie. Our healthy smoothie recipes are easy to make, so try one out here.

Almond milk smoothie

This almond milk smoothie combines banana, cinnamon, porridge oats and nutmeg to make a hearty, high protein and gently spiced shake to start the day.

Supergreen smoothie

Drink this healthy green smoothie in the morning for a quick, nutrient-packed pick-me-up. Cucumber, spinach, lime and kiwi are a great flavour combination, and the avocado adds creaminess. Make it for a healthy mid-morning snack, too.

Make your own plant milks with these three quick and easy recipe ideas…

You can make this with white or brown rice, but the latter will give a nuttier taste. To keep it vegan, use maple syrup as a sweetener.

Almond milk

This super-easy milk alternative is great to splash over cereals or add to your morning tea or coffee. To keep it vegan, use maple syrup as a sweetener.

Oat milk

An easy, creamy milk alternative for vegans – simply use rolled oats and water, blend together and strain through a muslin. To keep it vegan, use maple syrup as a sweetener.Check out these comforting honey-baked apples. These sweet and syrupy apples make for the ideal winter dessert or breakfast, plus they’re gluten free and low in calories too.

Is a donut a day making you fat? Swap the sugar for a delish low calorie breakfast!

Breakfast. Mom was right. It really is the most important meal of the day. If that’s true (and don’t we all know it) why do we neglect it? In addition to helping fight weight gain by curbing cravings, eating a healthy, balanced breakfast is critical to staying energized all day long, lowering cholesterol and improving concentration. Instead of starting your day on a belly full of nothing but coffee and a sugar-filled donut, take a few extra minutes and give breakfast the attention it deserves.

Studies show you should aim to eat a breakfast that’s around 400 calories – just to maintain your current weight. With countless easy and healthy breakfast options, there’s no excuse to skip your first meal of the day. Indulge in these 10 simple, delish and healthy breakfast recipes – all less than 400 calories.

10 Breakfast recipes under 400 calories

Herbed Ricotta & Tomato Toast (227 calories)
The cold months are here and sometimes we need the taste of summer. The zesty taste of basil, ricotta cheese, lemon and mint will have your taste buds flourishing and wanting more. The best part is this dish will quickly become your go-to for the whole family to enjoy. Get the recipe from

PB & J Yogurt Parfait (315 calories)

This delicious parfait makes a great pre-workout breakfast since it’s packed with simple carbs and 13g of protein. Besides that who doesn’t love PB & J when we wake up, right? Get the recipe from

Microwave Egg & Veggie Sandwich (371 calories)
Within the time it takes to toast a slice of bread or bagel, you’ll have hot eggs ready to load onto a veggie filled sandwich. Get the recipe from

Smoked Salmon Cucumber Wraps (169 calories)

Working salmon into your morning routine is great because it’s an awesome source of protein, potassium and omega-3 fatty acids. Get the recipe from

Apple Vanilla Greek Yogurt Pancakes (296 calories)

These clean-eating pancakes can be whipped up in the blender and simply poured onto a heated griddle for an incredibly easy, but delicious breakfast! Get the recipe from

Ham, Egg & Avocado Burrito (400 calories)

Who doesn’t love breakfast burritos? It’s easy to throw together some of your favorite foods, wrap them up and eat them burrito-style for any meal of the day. Avocados are loaded with nutrients (like potassium and protein). And even if you don’t have ham, throw in some bacon or turkey sausage for a delicious breakfast. Get the recipe from

Steel Cut Oatmeal (115 calories)

Oats are great because they contain lots of soluble fiber, which helps regulate your blood sugar levels. You can toast the oats in coconut oil and add any type of fruit toppings you desire for extra flavor. Get the recipe from

Waffle PBJ-Wich (385 calories)

It’s hard to consider an option that can beat a peanut butter and jelly sandwich, until you swap out the bread for whole grain waffles. There’s something about the waffles that just makes an ordinary PB & J taste even better. It’s perfect to throw in your bag and take with you when you’re on the go. Get the recipe from

Mint Cacao Green Smoothie (270 calories)
Do you love Shamrock shakes from McDonalds? If you’re nodding yes, we have the perfect healthy recipe for you. Packed with protein this shake tastes just like dessert. Get the recipe from

Chocolate Chip Oatmeal Cookie Smoothie (320 calories)
This smoothie is incredibly filling and thick. We suggest splitting it into 2 servings and adding fresh fruit on the side. Of course, there’s no problem devouring the whole thing yourself. Get the recipe from

Low Calorie Breakfast Sandwich a quick breakfast solution that won’t blow you diet!

I love breakfast, always have. And most days I eat breakfast even it it’s just a bite. I made breakfast a little lighter but just as filling with my Low Calorie Breakfast Sandwich.

I recently wrote this post where I gave tips on maintaining your weight. I have low-calorie go-to meals and this egg ‘McMuffin’ is one of them. I actually have it for breakfast, but also as an afternoon snack. It’s hearty and satisfying because the more I run the hungrier I am. I must have filling meals.

This Low Calorie Breakfast Sandwich has 26 grams of protein and just 270 calories. If you don’t include the 2 ounces of turkey sausage, you can shave that calorie total to 160 calories. I eat it both with and without the sausage and it’s great both ways.

Not only is it high in protein and low in calories, this sandwich takes just 7 minutes to make! If you don’t include the turkey sausage, it takes about one minute 30 seconds! Boom! How’s that for quick?

Do you ever have those afternoon slumps where you’ve eaten good all day, but about 3:00 pm you’re craving something, anything? Me too! That’s when I make this Low Calorie Breakfast Sandwich and it satisfies me until dinner.

I layered turkey sausage, egg whites and a light creamy cheese on a light whole wheat English muffin. Each component is tasty and filling.

4 from 1 vote

Low Calorie Breakfast Sandwich

Prep Time1 min Cook Time6 mins Total Time7 mins Servings: 1 Calories: 270kcal Author: Paula Jones


  • 1 light English muffin
  • 3 tablespoon egg whites
  • 1 2 ounce turkey sausage
  • 1 wedge Laughing Cow light Swiss cheese
  • salt and pepper to taste


  • Cook sausage in a non-stick pan on medium-high heat 3 minutes on each side
  • Cook egg whites 50 seconds in microwave. Remove and salt and pepper if desired.
  • Spread cheese on English muffin and toast while sausage and egg are cooking.
  • Build your sandwich and enjoy!


© All images & content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or link back to this post for the recipe.


Calories: 270kcal | Protein: 26g

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