Overnight oats and berry parfait to poached eggs and zucchini pancakes, low-calorie breakfast foods are not just healthy but also packed with energy.
It goes without saying that breakfast is the most important meal of the day. And this meal should be fulfilling enough to offer sufficient energy to carry out your everyday tasks. Research  suggests that breakfast should account for 15–25% of daily energy. Also, women should aim to consume 300 calories to 500 calories, and men should try consuming 375 calories–625 calories. However, some people opt for a low calories breakfast to achieve their weight-loss goals faster.
A low-calorie food option doesn’t mean it can’t be nutritious and filling. You can have a hearty breakfast that is filling and yet packs in a surprisingly low number of calories. From overnight oats and berry parfait to zucchini pancakes, there are a lot of low-calorie breakfast ideas that are not just healthy but also power-packed with energy. Try out the 16 low calorie breakfast ideas we have listed for you.
Benefits and Risks of a Low-Calorie Breakfast
Whether you are trying to shed that extra fat from your belly or want to make healthier choices when it comes to breakfast, low-calorie healthy breakfast ideas are the best route to take. A low-calorie breakfast does not have to be unfulfilling. To keep your hunger pangs at bay and get the desired macronutrients, you should choose healthy options that provide enough fiber, lean protein, and healthy fats.
Unfortunately, some people restrict their calorie intake to such an extent that they do not get the desired energy and feel sluggish throughout the day. This is why a low-calorie breakfast can come with its own set of pros and cons.
|Benefits of a low-calorie breakfast||Risks of a low-calorie breakfast|
|Helps lose weight||Causes deficiencies if not well-balanced|
|Can be fulfilling if planned well||Increases hunger pangs|
|Reduces the risk of illness||Affects energy levels|
Nutritional Details of a Low-Calorie Healthy Breakfast
There are tons of healthy breakfast recipes that are low on calories. Each one comes with its own set of nutritional details. For instance- a small bowl of sprout salad (100 grams) is one of the healthiest breakfast foods to consider. Now, if you ask, “how many calories does this breakfast option provide?” The answer is – only 35 calories!
Besides being low on fat and total calories, a bowl of sprout salad (100 grams) is loaded with powerful antioxidants, enzymes, vitamins, and minerals. Plus, the salad has high fiber content, which aids in weight loss. The chart given below provides the nutritional details of 100 grams of sprout salad.
Before we present some healthy diet breakfast ideas, let us give you a gist of the prerequisites of low-cal healthy breakfasts.
Prerequisites of a Low-Calorie Healthy Breakfast
As mentioned above, the total calories for breakfast should be 300 calories to 500 calories if you are a woman and 375–625 calories if you are a man. Besides this, the low-calorie breakfast options you rely on should be able to provide enough fiber, healthy fats, and high-quality protein. An ideal healthy, low-calorie breakfast should have:
- About 8 grams of fiber. Include plenty of fruits like berries, grapes, and vegetables like lettuce and broccoli in your diet.
- At least 20 grams of protein. Rely on high-quality protein foods such as chicken breast, cottage cheese, Greek yogurt, and eggs.
- Nearly 10 grams of healthy fats. Remember to avoid any form of saturated fat. Try nuts, seeds, nut butters, and olive or coconut oil.
Low-Calorie Healthy Breakfast Ideas
Wondering what healthy breakfast ideas are under 300 calories? Or need low-calorie, low-fat breakfast ideas for weight loss? From delicious cinnamon toast, or tangy avocado toast, to savory chickpea waffles, the low-calorie breakfast recipes given below are power-packed with nutrients and energy. They require little or no meal prep and are surprisingly easy to make. Here are our top 15 delicious recipes for a scrumptious low-cal morning meal.
This super delicious recipe offers just 92 calories. Use whole-wheat bread, stevia, and extra-virgin olive oil to prepare your morning toast.
Total calories: 92 calories (per serving)
Ingredients: ½ tsp. Whole wheat bread, stevia, extra virgin olive oil, and a pinch of cinnamon.
How to prepare: Spray some oil on a non-stick pan. Add the bread to the top of the pan and roast it for a minute or two from both sides. Sprinkle some stevia powder on top along with cinnamon. And you have yourself a delicious, easy breakfast.
This low-calorie breakfast recipe is loaded with the goodness of protein. Skip your ordinary wheat flour for this delicious recipe that uses chickpea flour, spinach, and Greek yogurt.
Total calories: ≤100 calories (per serving)
Ingredients: 1/2 cup of chickpea flour, baking soda, 1/2 cup of Greek yogurt, 4 eggs, 2 scallions, 1 cup baby spinach, 1/2 red pepper, 2 tbsp. Pecorino Romano cheese, salt, and pepper
How to prepare: Whisk all the ingredients to create a smooth batter or buzz them in a food processor. Cook the waffles in a waffle iron and then transfer them to an oven preheated to 200°F. Serve hot.
Zucchini-loaded pancakes are a great low-calorie breakfast option to rely on before your workout sessions. Top the pancakes with Greek yogurt or Agave nectar syrup.
Total calories: 69 calories (per serving)
Ingredients: 3 eggs, 1/2 cup rolled oats, 2 zucchini, 1/2 onion, 1/2 tsp. garlic, 1 tsp. parsley, 1 tsp. extra-virgin olive oil, salt, and black pepper.
How to prepare: Whisk the eggs in a bowl along with oats(you can try using egg white instead of whole eggs for a healthy twist). Add grated zucchini and onion along with spices and herbs. Mix everything well to form a smooth paste. Prepare pancakes with this mixture over an olive-oil coated pan. Top with Greek yogurt and serve.
Peanut Butter Overnight Oats
Overnight oats infused with peanut butter are a great low-calorie breakfast option for busy mornings. Prep it at night, keep it in the fridge overnight and eat it to your heart’s content in the morning before or after your workout.
Total calories: 345-368 calories (per serving)
Ingredients: 2/3 cup unsweetened low fat milk, 1/2 cup rolled oats, 1/3 cup Greek yogurt, 1/2 tsp. vanilla extract, 1 tbsp. chia seeds, 2 tbsp. unsweetened peanut butter, 2 tbsp. cocoa powder, 1-2 tbsp. maple syrup.
How to prepare: Whisk the ingredients in a bowl. Transfer to a mason jar and chill overnight. Top with grated chocolate (sugar-free) before serving.
Raspberry Cashew Smoothie
Raspberry cashew smoothie is a healthier version of a traditional raspberry smoothie. Rich in vitamin C, fiber, and protein, this low-calorie breakfast offers just 167 calories.
Total calories: 167 calories (per serving)
Ingredients: 15g fresh raspberries, 6 cashew nuts, 1/2 lemon (zested), 100 ml water, 2 dates, and a pinch of kelp powder
How to prepare: Soak the cashews overnight. Transfer the cashews without water to a blender along with the remaining ingredients. Add a tiny dash of fresh lemon juice if you need a little zing. Blend into a smoothie, add some ice cubes, and serve it cold.
Chia pudding offers a healthy dose of omega-3s along with calcium and fiber. The best part- it is a versatile low calorie breakfast option. You can add one scoop of protein powder, top the pudding with fresh or frozen berries, frozen banana, or a chopped up fresh fruit of your choice like fresh sliced banana, or garnish it with nuts or nut butter.
Total calories: 152 calories (per serving)
Ingredients: 1/2 cup unsweetened soy milk or almond milk, 2 tbsp. chia seeds, 1 tsp. honey, nuts(chopped walnuts, pumpkin seeds, watermelons seeds, toasted almonds), and fresh berries
How to prepare: Combine all ingredients in a bowl Transfer into a mason jar and chill overnight. Top the pudding with grated nuts and fresh berries before serving.
Scrambled Egg & Mushrooms
If you love a good creamy scrambled egg at the start of the day, this perfect low-calorie breakfast for you, and this dish packs less than 100 calories!
Total calories: 91 calories (per serving)
Ingredients: 1 egg and 100g mushrooms
How to make: Chop the fresh mushrooms and lightly fry them in a pan without oil. Whisk the egg and pour it into the pan. Cook the egg along with mushrooms until the egg is golden brown. Add an avocado toast made of wholemeal bread for a dash of heart-healthy fats and fiber.
Poached Egg and Avocado Toast with Tomato and Kale
This low-calorie breakfast is not only delicious but also nutritious. Avocado is a good source of healthy fat, while kale is a nutrient-dense leafy green. This breakfast is guaranteed to keep you satisfied until lunch.
Total calories: 327 calories (per serving)
Ingredients: 1 egg, 1/2 avocado, 1 slice of whole grain bread, 1 small tomato, 1 handful of kale, and a drizzle of oil
How to prepare: Poach the egg. Toast the bread. Slice the avocado and tomato. In a small bowl, massage the kale with a bit of oil. Layer on the avocado, tomato, kale, and poached egg. Season with salt and pepper to taste. Add a dash of lemon juice if you like a little zing. Enjoy!
Hard-boiled egg, Tomato, and Scallion Sandwich
This low-calorie breakfast sandwich is a great option if you’re on the go. It’s easy to make and can be made ahead of time. If you want, you can also add a bit of mustard to give it a delicious flavor.
Total calories: 220 calories (per serving)
Ingredients: One boiled egg(or more if you need a more filling meal) 1 tomato, 4 scallions, and a drizzle of oil.
How to prepare: Slice the hard-boiled eggs in half and set aside. Thinly slice the tomato. Chop the scallions. In a small bowl, mix together all the ingredients. Season with salt and pepper to taste. Serve on whole grain bread or a wrap.
Overnight Chocolate Chia Oats
This low-calorie breakfast is perfect if you’re looking for something sweet and chocolatey. The chia seeds add a bit of texture and make the oats extra filling.
Total calories: 340 calories (per serving)
Ingredients: 1/2 cup rolled oats, 1 tablespoon chia seeds, 1/4 cup unsweetened cocoa powder, 1/4 cup milk, 1 teaspoon vanilla extract, and 2 tablespoons honey
How to prepare: In a bowl or mason jar, combine the above mentioned ingredients. Mix well and let sit in the refrigerator overnight. In the morning, stir in the honey. Serve topped with fresh fruit, such as raspberries or blueberries. Enjoy!
Spinach and Feta Cheese Quiche With Sweet Potato Crust
This low-calorie quiche is a great option for breakfast or brunch. It’s packed with protein and nutrients, and the sweet potato crust makes it extra filling.
Total calories: 380 calories (per serving)
Ingredients: 1 large sweet potato, 1/4 teaspoon salt, 1 tablespoon oil, 1 cup chopped spinach, 1/4 cup crumbled feta , 2 large eggs and 1 egg white, and a pinch of black pepper
How to prepare: Preheat the oven to 375 degrees F. Pierce the sweet potato all over with a fork. Roast in the oven for 45 minutes to an hour, until soft. Remove from oven and let cool. Meanwhile, in a bowl, whisk the eggs and egg whites together. In a greased tart pan or pie dish, spread out the sweet potato until it evenly covers the bottom of the dish. Add the chopped spinach, feta , and salt and mix well. Pour over the sweet potato crust in the dish. Bake
Low carb Apple, Cinnamon and Peanut Butter Toast
This low carb breakfast is a delicious and satisfying way to start your day. The combination of apple, cinnamon and peanut butter is a classic flavor combo that will leave you feeling satisfied. Rich, satisfying and filling, this recipe will keep you powered till lunch.
Total calories: 410 calories (per serving)
Ingredients: 1 slice of bread, 1 tablespoon peanut butter, 1/2 small apple, thinly sliced, and a sprinkle of cinnamon
How to prepare: Toast the bread. Spread on the peanut butter. Top with a finely chopped apple and a sprinkle of cinnamon. Enjoy!
Low-cal Huevos Rancheros
This low-calorie breakfast is a delicious and hearty way to start your day. A classic combination of flavors that will leave you feeling satisfied.
Total calories: 380 calories (per serving)
Ingredients: two eggs, 1/4 cup salsa, 1/2 avocado, diced, 1 small corn tortilla, and 1 tablespoon cilantro, chopped
How to prepare: In a small skillet, scramble the eggs. Once cooked, add in the salsa and avocado. Mix well and let cook for another minute. Serve on a small corn tortilla and top with cilantro. Enjoy!
Vegan Pumpkin Seed Parfait
This low-calorie breakfast is perfect for Fall. This recipe is vegan, gluten-free, and packed with protein and good fats.
Total calories: 400 calories (per serving)
Ingredients: 1/2 cup pumpkin seeds, 1/4 cup almond milk, 1 tablespoon chia seeds, 1/2 cup diced fresh or frozen strawberries, and 2 tablespoons pure honey
How to prepare: In a bowl or jar, combine all the ingredients. Mix well and let sit in the refrigerator overnight. In the morning, add the diced fresh or frozen strawberries and top with the remaining tablespoon of honey.
Cottage Cheese Breakfast Bowl
This low-calorie breakfast is perfect if you’re looking for a quick and easy recipe. Cottage cheese is a great source of protein, and the addition of fruit and nuts makes it a complete meal.
Total calories: 430 calories (per serving)
Ingredients: 1 cup cottage cheese, 1/2 cup diced fresh or frozen strawberries, 1 tablespoon chopped pecans, and 2 tablespoons honey
How to prepare: In a bowl or jar, combine all the ingredients. Mix well and enjoy immediately.
Masala Chai Tea Baked Oatmeal
This low-calorie oatmeal recipe is a great option if you’re looking for something warm and comforting. The chai spices give it a rich, aromatic flavor, and the addition of raisins makes it extra satisfying.
Total calories: 370 calories (per serving)
Ingredients: 1 cup rolled oats, 1 teaspoon baking powder, 1/2 teaspoon cinnamon, 1/4 teaspoon ginger powder, 1/8 teaspoon cardamom powder, and a pinch of salt
How to prepare: Preheat the oven to 350 degrees F. In a bowl, combine the rolled oats, baking powder, cinnamon, ginger powder, cardamom powder, and salt. Mix well. Add in 1 cup of water, and stir until well combined. Pour the mixture into an oven-safe dish and bake for 20 minutes. Let cool slightly before serving. Enjoy!
Healthy Breakfast Tips to Kickstart Your Day
Planning, preparing and consuming a low calories breakfast doesn’t have to be a tiresome task. There are ways to make your breakfast healthy, nutritious, and satisfying. Follow these healthy tips to begin your mornings:
- Kick start your day with fruits & vegetables. Try high-fiber and low-calorie fruits & veggies and add them to your salads, toasts, and smoothies.
- Consume whole foods and opt for natural and organic versions. For instance – fresh organic strawberries are way healthier than strawberry tarts.
- Try nutritional yeast as it’s loaded with B vitamins. Top it over an omelet or add it to egg scrambles.
- Consume more high fiber foods, such as berries, oatmeal, carrots, spinach, broccoli, and avocado.
- Choose healthy fat sources, such as nuts, peanut or almond butter, seeds, olive or coconut oil, and avocado.
- Eat whole grains to increase fiber content in your breakfast. Good sources are whole-wheat pasta, brown rice, oatmeal, buckwheat, barley, and so on.
- Include a good quality protein source in the first meal of the day. This can be almond butter, oats, protein bar, and cottage cheese.
- Ditch sugary dishes such as muffins, donuts, pastries, and sugary cereals.
- Level up your antioxidant content by consuming antioxidant-rich foods, such as apples, bell peppers, onions, spinach, and carrots.
- Stock up on healthy foods in your pantry well in advance. This is a great tip for those having busy mornings.
- Stay hydrated by consuming healthy fluids. Start your day with a glass/cup of water, coconut water, lemon water, fresh juice, or green tea.
As breakfast is the most vital meal of the day, it is indispensable to ensure it is a nutritious, fulfilling, and healthy meal. If you are trying to lose weight, low-calorie breakfast options can help you. Just make sure the calories aren’t restricted too much.
Also, always that you ensure to eat healthy, in the sense that your low-calorie breakfast is high in protein, rich in fiber, and low in unhealthy fats. After all, being satisfied and healthy is as important as counting calories and maintaining a healthy weight.