Start your day off right with these delicious and nutritious low-calorie breakfast recipes designed to support your weight loss journey. A healthy breakfast can help boost your metabolism, keep you full until lunchtime, and provide essential nutrients to fuel your body throughout the morning. But finding a tasty and healthy breakfast option that fits your dietary needs can be challenging.
That’s why we’ve put together this collection of 20 scrumptious low-calorie breakfast recipes, each featuring fewer than 250 calories per serving. From sweet treats like banana oat muffins and chia pudding with coconut milk and mango, to savory options like scrambled egg whites with spinach and tomatoes and turkey and spinach breakfast wraps, there’s something for everyone.
In this article, we’ll explore these mouthwatering breakfast recipes, complete with step-by-step instructions and nutritional information. Whether you’re looking for a quick and easy morning meal or a more indulgent treat, we’ve got you covered. So go ahead, start your day off right with one of these tasty low-calorie breakfast recipes!
Greek yogurt with honey and berries
A classic combination of creamy Greek yogurt, drizzled with sweet honey and topped with fresh berries, makes for a quick and satisfying snack or breakfast on-the-go.
Ingredients:
– 1 cup Greek yogurt
– 2 tbsp pure honey
– 1/2 cup mixed berries (strawberries, blueberries, raspberries)
– Optional: granola or chopped nuts for added crunch
Instructions:
1. In a small bowl, spoon the Greek yogurt.
2. Drizzle the pure honey over the yogurt, to taste.
3. Top the yogurt with the mixed berries.
4. If desired, sprinkle some granola or chopped nuts on top.
5. Serve immediately and enjoy!
Cooking Time: None needed! This recipe is quick and ready in just a few minutes.
Scrambled egg whites with spinach and tomatoes
Start your day off right with this nutritious and delicious breakfast recipe that combines the protein-packed power of egg whites, the nutrient-rich benefits of spinach, and the juicy sweetness of tomatoes.
Ingredients:
– 4 large egg whites
– 1 cup fresh spinach leaves, chopped
– 2 medium tomatoes, diced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the chopped spinach and cook until wilted, about 30 seconds.
4. Pour in the egg whites and stir gently to combine with the spinach.
5. Cook for 2-3 minutes or until the eggs are almost set.
6. Add the diced tomatoes and stir to combine.
7. Cook for an additional minute, then season with salt and pepper to taste.
Cooking Time: 4-5 minutes
Oatmeal with almond milk and cinnamon
Start your day off right with this simple and delicious oatmeal recipe, perfect for any time of year. The combination of creamy almond milk, warm cinnamon, and hearty oats will fill you up and keep you going all morning.
Ingredients:
– 1/2 cup rolled oats
– 1 cup almond milk
– 1/4 teaspoon ground cinnamon
– Pinch of salt (optional)
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, cinnamon, and salt (if using). Stir to combine.
3. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency.
4. Serve hot, topped with any additional toppings you like (such as fruit or nuts).
Cooking Time: 5-7 minutes
Avocado toast on whole grain bread
Elevate your breakfast or snack game with this simple yet satisfying recipe. Fresh avocados, ripe and creamy, are paired with crispy whole grain bread for a nutritious and delicious treat.
Ingredients:
– 2 slices of whole grain bread (such as whole wheat or whole grain rye)
– 1 ripe avocado, mashed
– Salt and pepper to taste
– Optional: lemon juice, red pepper flakes, or chopped herbs for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle with salt and pepper to taste.
4. Add any desired optional flavors (e.g., squeeze a sliver of lemon juice).
5. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
Smoothie bowl with kale, banana, and chia seeds
Start your day with a nutrient-packed smoothie bowl featuring kale, banana, and chia seeds. This recipe is perfect for those looking to boost their vitamin intake and satisfy their sweet tooth.
Ingredients:
– 2 cups curly kale leaves
– 1 ripe banana
– 1 tablespoon chia seeds
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Toppings (optional): sliced almonds, shredded coconut, fresh berries
Instructions:
1. Add kale, banana, and chia seeds to a blender.
2. Blend on high speed until smooth and creamy.
3. Add almond milk and honey; blend until well combined.
4. Pour the mixture into a bowl.
5. Top with your preferred toppings (if using).
Cooking Time: 5 minutes
Egg muffins with bell peppers and mushrooms
A flavorful breakfast or brunch option that’s easy to prepare and packed with nutrients.
Ingredients:
– 6 eggs
– 1 medium bell pepper, diced
– 1 cup mushrooms (button or cremini), sliced
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: shredded cheddar cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. In a non-stick skillet, melt butter over medium heat. Add mushrooms and cook until tender, about 3-4 minutes.
4. Add diced bell peppers and cook for an additional 2-3 minutes or until they start to soften.
5. Pour the egg mixture over the vegetables in the skillet and scramble gently.
6. Meanwhile, grease a 12-cup muffin tin with butter or cooking spray.
7. Divide the egg mixture among the muffin cups.
8. Cook for 15-20 minutes or until eggs are set and lightly golden.
9. Serve warm, topped with shredded cheese if desired.
Cooking Time: 25-30 minutes
Chia pudding with coconut milk and mango
This refreshing dessert combines the creamy richness of coconut milk with the nutty flavor of chia seeds and the sweetness of ripe mango. Perfect for a hot summer day or as a healthy breakfast option.
Ingredients:
– 1/2 cup chia seeds
– 1 can full-fat coconut milk
– 1/4 cup honey or maple syrup (optional)
– 1 ripe mango, diced
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and coconut milk. Stir well to combine.
2. If using, add honey or maple syrup and stir until dissolved.
3. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
4. Just before serving, top the pudding with diced mango and a pinch of salt.
Cooking Time: 2 hours or overnight
Whole wheat pancakes with sugar-free syrup
Start your day off right with these wholesome whole wheat pancakes, paired with a sweet and tangy sugar-free syrup. This recipe is perfect for those looking to reduce their sugar intake while still enjoying a delicious breakfast treat.
Ingredients:
– 1 1/2 cups whole wheat flour
– 2 tablespoons sugar substitute (such as stevia or erythritol)
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 2 tablespoons melted butter
– Sugar-free syrup (homemade or store-bought)
Instructions:
1. In a large bowl, whisk together flour, sugar substitute, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and melted butter.
3. Add the wet ingredients to the dry ingredients and stir until just combined. The batter should still be slightly lumpy.
4. Heat a non-stick skillet or griddle over medium heat. Drop 1/4 cup of batter onto the skillet.
5. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-6 minutes per batch
Turkey and spinach breakfast wrap
Start your day with a flavorful and nutritious breakfast wrap packed with turkey, spinach, and cheese. This easy-to-make recipe is perfect for busy mornings on-the-go.
Ingredients:
– 1 whole wheat tortilla
– 2 oz cooked turkey breast, sliced
– 1/4 cup fresh spinach leaves
– 1 tablespoon cream cheese, softened
– 1/4 cup shredded cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In the skillet, warm the tortilla for about 30 seconds on each side.
3. Spread the cream cheese evenly onto the tortilla, leaving a 1-inch border around the edges.
4. Arrange the sliced turkey and fresh spinach leaves on half of the tortilla.
5. Sprinkle shredded cheddar cheese over the filling.
6. Fold the tortilla in half to enclose the filling.
7. Cook for an additional 30-45 seconds, until the cheese is melted and the wrap is crispy.
Cooking Time: 2-3 minutes
Quinoa breakfast bowl with apples and walnuts
Start your day off right with a nutritious breakfast bowl packed with fiber, protein, and natural sweetness.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or milk
– 1 large apple, diced
– 1/4 cup chopped walnuts
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. Cook the quinoa according to package instructions using 2 cups of water or milk. Set aside.
2. In a pan, heat the diced apple over medium heat until tender and lightly caramelized.
3. Add the chopped walnuts and cook for an additional minute, stirring frequently.
4. Combine the cooked quinoa, apple-walnut mixture, and honey in a bowl. Season with a pinch of salt to taste.
Cooking Time:
– Quinoa cooking time: 15-20 minutes
– Apple preparation time: 5 minutes
– Total preparation time: 20-25 minutes
Protein-packed cottage cheese with pineapple
This refreshing snack combines the creaminess of cottage cheese with the sweetness of pineapple, providing a boost of protein to keep you going throughout the day.
Ingredients:
– 1 cup low-fat cottage cheese
– 1/2 cup diced fresh pineapple
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a bowl, combine the cottage cheese and honey. Mix until smooth.
2. Add the diced pineapple to the bowl and mix until well combined.
3. Sprinkle a pinch of salt to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This snack is ready in just minutes.
Zucchini and carrot breakfast frittata
Start your day with a nutritious and flavorful breakfast that’s packed with vitamins and minerals. This zucchini and carrot frittata is a delicious and easy way to get your daily dose of veggies.
Ingredients:
– 6 eggs
– 1 medium zucchini, diced
– 2 medium carrots, peeled and grated
– 1 small onion, finely chopped
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the diced zucchini and grated carrots to the skillet. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are tender.
4. In a separate bowl, whisk together the eggs and a pinch of salt and pepper.
5. Pour the egg mixture over the cooked vegetables in the skillet.
6. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the eggs are set.
7. Remove from the oven and let it cool slightly before slicing and serving.
Cooking Time: 20-25 minutes
Low-calorie banana oat muffins
Start your day with a delicious and healthy twist on traditional muffins! These low-calorie banana oat muffins are packed with the natural sweetness of ripe bananas, the wholesome goodness of rolled oats, and the subtle hint of cinnamon.
Ingredients:
– 3 large ripe bananas, mashed
– 1/2 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup granulated sugar
– 1/4 teaspoon baking powder
– 1/2 teaspoon ground cinnamon
– 1/2 teaspoon vanilla extract
– 1 large egg
– 1 tablespoon unsalted butter, melted
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together oats, flour, sugar, baking powder, cinnamon, and salt.
3. In a large bowl, combine mashed bananas, egg, melted butter, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until tops are golden brown.
Cooking Time: 18-20 minutes
Smoked salmon and cucumber roll-ups
A refreshing and elegant appetizer or snack that combines the rich flavor of smoked salmon with the coolness of cucumber.
Ingredients:
– 1/2 cup smoked salmon, flaked
– 1 large cucumber, peeled and thinly sliced
– 1 tablespoon cream cheese, softened
– 1 tablespoon chopped fresh dill
– 10-12 nori sheets (or other seaweed wraps)
– Salt and pepper to taste
Instructions:
1. In a small bowl, mix together the flaked salmon, cream cheese, and chopped dill.
2. Place a nori sheet on a flat surface.
3. Arrange about 1/4 cup of the salmon mixture along the center of the seaweed.
4. Top with a few slices of cucumber.
5. Roll up the seaweed tightly but gently to form a compact roll.
6. Repeat with the remaining ingredients.
7. Serve immediately, or store in an airtight container for up to 2 hours.
Cooking Time: 0 minutes (no cooking required)
Peanut butter and banana smoothie
Start your day with a creamy and delicious smoothie that combines the natural sweetness of bananas with the richness of peanut butter. This quick and easy recipe is perfect for a morning pick-me-up or an afternoon snack.
Ingredients:
– 2 ripe bananas
– 2 tablespoons creamy peanut butter
– 1/2 cup plain yogurt (low-fat or non-fat)
– 1/2 cup milk (dairy or non-dairy)
– Ice cubes (optional)
– Pinch of salt
Instructions:
1. In a blender, combine the bananas, peanut butter, and yogurt.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the milk and blend until well combined.
4. Taste and adjust the sweetness or creaminess as desired.
5. Add ice cubes if you prefer a thicker consistency.
6. Blend again until the ice is crushed and the smoothie is frosty.
Cooking Time: None! Just blend and enjoy.
Sweet potato toast with almond butter
Elevate your breakfast or snack game with this simple and nutritious recipe that combines the natural sweetness of sweet potatoes with the creamy richness of almond butter.
Ingredients:
– 2 large sweet potatoes
– 1/4 cup almond butter
– Salt, to taste
– Optional: sliced banana, honey, or chopped nuts for added flavor and texture
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Wash and poke some holes in the sweet potatoes. Microwave them for 3-4 minutes, or until they’re slightly soft.
3. Slice the sweet potatoes into 1/2-inch thick rounds.
4. Place the sweet potato slices on a baking sheet lined with parchment paper. Drizzle with a pinch of salt.
5. Bake for 20-25 minutes, or until the sweet potatoes are tender and lightly caramelized.
6. Spread 1-2 tablespoons of almond butter on each sweet potato slice.
7. Top with your desired add-ins, if using.
8. Serve warm and enjoy!
Cooking Time: 20-25 minutes
Berry and spinach protein smoothie
Packed with protein, fiber, and antioxidants, this berry spinach smoothie is the perfect way to start your day. With only a few simple ingredients, you can create a delicious and healthy drink that will keep you full and focused.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 2 cups fresh baby spinach leaves
– 1 scoop vanilla protein powder
– 1/2 banana, sliced
– 1 tablespoon almond butter
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or thickness as needed.
3. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy.
Egg white and veggie stir-fry
This recipe is a nutritious and flavorful way to incorporate egg whites and vegetables into your diet. With just a few simple ingredients, you can create a quick and easy stir-fry that’s perfect for breakfast, lunch, or dinner.
Ingredients:
– 2 large egg whites
– 1 tablespoon vegetable oil
– 1 cup mixed vegetables (bell peppers, carrots, broccoli, etc.)
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: soy sauce, sesame seeds, or other stir-fry seasonings
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the mixed vegetables and cook for 3-4 minutes, or until tender-crisp.
4. Push the vegetables to one side of the pan. Crack in the egg whites and scramble them until cooked through.
5. Mix the egg whites with the vegetables. Season with salt, pepper, and any desired stir-fry seasonings.
6. Cook for an additional 1-2 minutes, or until the flavors are well combined.
Cooking Time: 10-12 minutes
Low-fat ricotta and strawberry toast
Start your day with a sweet and satisfying breakfast that’s surprisingly low-fat! This recipe combines the creamy richness of ricotta cheese with the natural sweetness of strawberries, all on top of toasted whole grain bread.
Ingredients:
– 1/2 cup low-fat ricotta cheese
– 1 ripe strawberry, sliced
– 2 tablespoons honey
– 1 tablespoon lemon juice
– Salt to taste
– 2 slices whole grain bread
Instructions:
1. Toast the bread until lightly browned.
2. In a small bowl, mix together the ricotta cheese and honey until smooth.
3. Arrange the sliced strawberries on top of the toasted bread.
4. Spread the ricotta mixture over the strawberries.
5. Drizzle with lemon juice and sprinkle with salt to taste.
Cooking Time: 10 minutes
Servings: 1-2
Enjoy your delicious and healthy breakfast!
Pumpkin spice overnight oats
Start your day with a warm and comforting bowl of Pumpkin Spice Overnight Oats. This easy-to-make recipe combines the flavors of pumpkin, cinnamon, and nutmeg to create a deliciously spicy breakfast treat.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup milk (dairy or non-dairy)
– 1 tablespoon canned pumpkin puree
– 1 teaspoon vanilla extract
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– Pinch of salt
– Optional: chopped nuts, dried cranberries, or shredded coconut for topping
Instructions:
1. In a jar or container, combine oats, milk, pumpkin puree, vanilla extract, cinnamon, nutmeg, and salt.
2. Stir until well combined, then refrigerate overnight (or for at least 4 hours).
3. Top with your choice of chopped nuts, dried cranberries, or shredded coconut, if desired.
4. Serve chilled.
Cooking Time: None needed – this recipe is a no-cook, overnight preparation method!
Summary
Start your day off right with these delicious low-calorie breakfast recipes for weight loss. From Greek yogurt with honey and berries to whole wheat pancakes with sugar-free syrup, there’s something for everyone. Try scrambled egg whites with spinach and tomatoes, or oatmeal with almond milk and cinnamon. For a boost of protein, go for smoothie bowl with kale, banana, and chia seeds, or protein-packed cottage cheese with pineapple. These healthy breakfast ideas will keep you full and satisfied until lunchtime. Get the recipes and start your weight loss journey today!
