There are several potential benefits to choosing a low-calorie breakfast. Here are some possible benefits:

1. Weight management: Eating a low-calorie breakfast can help you reduce your overall calorie intake, which may support weight loss or weight management goals.
2. Improved digestion: Choosing a low-calorie breakfast that includes high-fiber foods such as fruits, vegetables, and whole grains can support healthy digestion and regular bowel movements.
3. Better energy levels: Eating a nutritious low-calorie breakfast can provide your body with the energy it needs to start the day. Choosing foods that are rich in complex carbohydrates and protein can help sustain your energy levels throughout the morning.
4. Improved mood: Eating a healthy low calorie breakfast can help boost your mood and reduce feelings of stress and anxiety. Studies have shown that skipping breakfast or choosing high-sugar, high-fat options can negatively impact mood and cognitive function.
5. Reduced risk of chronic diseases: A nutritious low-calorie breakfast that includes fruits, vegetables, whole grains, and lean protein can provide your body with important vitamins, minerals, and antioxidants that may help reduce the risk of chronic diseases.

It’s important to note that a low-calorie breakfast should still be nutrient-dense and include a variety of foods from different food groups to ensure you’re getting all the essential nutrients your body needs. It’s always a good idea to consult with a registered dietitian or healthcare provider to determine the best breakfast options for your individual needs and health goals.

Table of Content

1. Overnight oats
2. Tomato and egg sandwich
3. Green smoothie
4. Chia seed and yogurt bowl
5. Smoked salmon and cream cheese toast
6. Apple and peanut butter toast
7. Quinoa and egg bowl
8. Egg and vegetable muffin cups
9. Scrambled tofu
10. Blueberry and yogurt parfait
11. Egg and cheese breakfast sandwich
12. Cottage cheese and veggie bowl
13. Low-Calorie Pancakes
14. Lettuce Burrito
15. Breakfast Smoothie
16. Banana Bread
17. Microwave Protein Muffin
18. Chocolate Protein Waffle

Low Calorie Breakfast Recipes

Here are 18 more low-calorie breakfast recipes, along with their approximate calorie counts and nutritional value per serving:

1- Overnight oats: 

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat Greek yogurt
• 1/2 tbsp chia seeds
• 1/4 tsp vanilla extract
• 1/2 cup diced fruit (such as berries, banana, or apple)

Instructions:

1. Firstly,  start low calorie breakfast ingredients. In a mason jar or other airtight container, combine the rolled oats, almond milk, Greek yogurt, chia seeds, and vanilla extract. Stir to combine.
2. Then, stir in the diced fruit.
3. Cover the jar and refrigerate overnight, or for at least 6 hours.
4. In the morning, stir the oats and fruit together and enjoy cold.

Nutritional information per serving:

Calories: 235 Fat: 6g Saturated fat: 0g Cholesterol: 1mg Sodium: 70mg Carbohydrates: 37g Fiber: 8g Sugar: 10g Protein: 11g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using fewer oats or fruit, or by using a lower calorie milk or yogurt. You can also customize the recipe by adding spices such as cinnamon or nutmeg, or by using different fruits or toppings.

2- Tomato and egg sandwich:

Ingredients:

• 1 whole grain English muffin
• 1 large egg
• 1 slice of low-fat cheddar cheese
• 1/2 medium tomato, sliced
• Salt and pepper to taste

Instructions:

1. Firstly, preheat a non-stick skillet over medium heat.
2. Lightly coat the skillet with cooking spray.
3. Crack the egg into the skillet and cook until the white is set but the yolk is still runny, about 2-3 minutes.
4. Then, season the egg with salt and pepper.
5. And then, toast the English muffin.
6. Place the slice of cheese on one half of the English muffin.
7. Place the sliced tomato on the other half of the English muffin.
8. After the eggs are cooked, put them on top of the previously chopped tomatoes.
9. Cover with the other half of the English muffin
10. Serve immediately your low calorie breakfast.

Nutritional information per serving:

Calories: 245 Fat: 9g Saturated fat: 4g Cholesterol: 194mg Sodium: 477mg Carbohydrates: 27g Fiber: 4g Sugar: 4g Protein: 17g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using a lower calorie bread or cheese, or by omitting the cheese altogether. You can also add more vegetables, such as sliced avocado or spinach, to increase the nutritional value of the sandwich.

3- Green smoothie:

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup baby spinach
• 1/2 cup frozen mango
• 1/2 banana
• 1/2 inch piece of fresh ginger
• 1/2 tsp honey (optional)

Instructions:

1. Add all ingredients to a blender and blend until no chunks remain.
2. If the smoothie is too thick, add more water or milk to thin it out.
3. Pour into a glass and enjoy immediately low calorie breakfast.

Nutritional information per serving:

Calories: 147 Fat: 3g Saturated fat: 0g Cholesterol: 0mg Sodium: 164mg Carbohydrates: 29g Fiber: 4g Sugar: 18g Protein: 2g

Note: Nutritional values may vary depending on the specific ingredients used. If you want to reduce the calorie content further, you can use less fruit or omit the honey. You can also adjust the amount of ginger to suit your taste. This smoothie is high in vitamins A and C, and provides a good source of fiber.

4- Chia seed and yogurt bowl:

Ingredients:

• 1/2 cup nonfat Greek yogurt
• 1 tbsp chia seeds
• 1/2 cup mixed berries (such as blueberries, raspberries, and strawberries)
• 1 tbsp slivered almonds
• 1 tsp honey (optional)

Instructions:

1. First, in a small bowl, mix together the Greek yogurt and chia seeds.
2. Cover and refrigerate for at least 30 minutes, or overnight.
3. Then, in the morning, top the yogurt and chia mixture with the mixed berries and slivered almonds.
4. Lastly, drizzle with honey if desired.
5. Serve and enjoy low calorie breakfast!

Nutritional information per serving:

Calories: 190 Fat: 6g Saturated fat: 0.5g Cholesterol: 4mg Sodium: 35mg Carbohydrates: 22g Fiber: 7g Sugar: 12g Protein: 16g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using fewer chia seeds or nuts, or by omitting the honey. You can also use different fruits or toppings to customize the recipe. This chia seed and yogurt bowl is high in protein and fiber, and provides a good source of vitamins and minerals.

5- Smoked salmon and cream cheese toast:

Ingredients:

• 1 slice whole grain bread
• 1 tbsp low-fat cream cheese
• 1 oz smoked salmon
• 1/4 small red onion, thinly sliced
• 1 tbsp capers
• Lemon wedges for serving

Instructions:

1. Toast the bread to your desired level of crispiness.
2. Spread the low-fat cream cheese evenly over the toast.
3. Top with the smoked salmon, sliced red onion, and capers.
4. Squeeze lemon juice over the top of the toast.
5. Serve and enjoy!

Nutritional information per serving:

Calories: 215 Fat: 7g Saturated fat: 2g Cholesterol: 15mg Sodium: 595mg Carbohydrates: 23g Fiber: 4g Sugar: 5g Protein: 15g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using a lower calorie bread or cream cheese, or by using less smoked salmon. This recipe is high in protein and provides a good source of omega-3 fatty acids.

6- Apple and peanut butter toast:

Here’s a recipe for a low calorie breakfast apple and peanut butter toast:

Ingredients:

• 1 slice whole grain bread
• 1 tbsp natural peanut butter
• 1/2 small apple, thinly sliced
• 1/4 tsp ground cinnamon

Instructions:

1. Toast the bread to your desired level of crispiness.
2. Spread the natural peanut butter evenly over the toast.
3. Top with the thinly sliced apple.
4. Sprinkle the ground cinnamon over the top of the apple.
5. Serve and enjoy!

Nutritional information per serving:

Calories: 200 Fat: 9g Saturated fat: 1.5g Cholesterol: 0mg Sodium: 135mg Carbohydrates: 25g Fiber: 6g Sugar: 10g Protein: 8g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using less peanut butter or by using a lower calorie bread. This recipe is high in fiber and provides a good source of protein and healthy fats from the peanut butter.

RELATED: 1300 Calorie Diet for Weight Loss | 7 day meal plan 

7- Quinoa and egg bowl:

9- Scrambled tofu:

Ingredients:

• 8 oz firm tofu
• 1 tsp olive oil
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 1/4 cup diced tomato
• 1/4 tsp ground turmeric
• 1/4 tsp garlic powder
• Salt and pepper to taste
• Fresh cilantro (optional)

Instructions:

1. First, drain the tofu and use paper towels to gently squeeze out any excess water.
2. Heat the olive oil in a pan over low-medium heat.
3. Add the diced onion and bell pepper to the pan and sauté for 2-3 minutes, or until the vegetables are slightly softened.
4. Then, crumble the tofu into the pan and stir to combine with the vegetables.
5. Add the diced tomato, turmeric, garlic powder, salt, and pepper to the pan and stir to combine.
6. Cook for 5-7 minutes, stirring occasionally, or until the tofu is lightly golden and heated through.
7. Remove from the heat and garnish with fresh cilantro, if desired.
8. Serve and enjoy your low calorie breakfast!

Nutritional information per serving:

Calories: 110 Fat: 7g Saturated fat: 1g Cholesterol: 0mg Sodium: 130mg Carbohydrates: 6g Fiber: 2g Sugar: 2g Protein: 9g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using less oil or omitting the cilantro. This recipe is high in protein and provides a good source of vitamins and minerals from the vegetables. It is a great low-calorie breakfast or lunch option that is vegan and gluten-free.

10- Blueberry and yogurt parfait:

Ingredients:

• 1 cup nonfat Greek yogurt
• 1/2 cup fresh blueberries
• 1/4 cup low-fat granola
• 1 tsp honey (optional)

Instructions:

1. First, in a small bowl, mix together the nonfat Greek yogurt and honey (if using).
2. In a tall glass, layer half of the blueberries on the bottom.
3. Then, spoon half of the yogurt mixture on top of the blueberries.
4. Sprinkle half of the granola on top of the yogurt.
5. Repeat the layering with the remaining blueberries, yogurt, and granola.
6. Serve and enjoy your low calorie breakfast!

Nutritional information per serving:

Calories: 220 Fat: 2g Saturated fat: 0.5g Cholesterol: 6mg Sodium: 95mg Carbohydrates: 36g Fiber: 3g Sugar: 19g Protein: 18g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using less granola or omitting the honey. This recipe is high in protein and provides a good source of vitamins and minerals from the yogurt and blueberries. It is a great low-calorie breakfast or snack option that is easy to make and can be customized with different types of fruit and granola.

11- Egg and cheese breakfast sandwich:

Ingredients:

• 1 English muffin, split and toasted
• 1 egg
• 1 slice of low-fat cheese
• Salt and pepper to taste
• Cooking spray

Instructions:

1. First, heat a small nonstick skillet over medium heat and coat with cooking spray.
2. Crack the egg into the skillet and sprinkle with salt and pepper.
3. Then, cook the egg until the white is set and the yolk is to your desired level of doneness, about 2-3 minutes for a sunny-side-up egg.
4. Place the slice of low-fat cheese on top of the cooked egg and let it melt for 1-2 minutes.
5. Place the egg and cheese on one half of the toasted English muffin.
6. Top with the other half of the English muffin and serve your low calorie breakfast.

Nutritional information per serving:

Calories: 260 Fat: 7g Saturated fat: 3g Cholesterol: 200mg Sodium: 490mg Carbohydrates: 30g Fiber: 3g Sugar: 2g Protein: 18g

Note: Nutritional values may vary depending on the specific ingredients used. You can adjust the calorie content by using a lower calorie bread or cheese. This recipe is high in protein and provides a good source of vitamins and minerals from the egg and English muffin. It is a great low-calorie breakfast option that is easy to make and can be customized with different types of bread and cheese.

12- Cottage cheese and veggie bowl:

Ingredients:

• 1/2 cup low-fat cottage cheese
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, diced
• 1/4 avocado, diced
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. First, in a bowl, mix together the low-fat cottage cheese, cherry tomatoes, cucumber, and red onion.
2. Then, top with the diced avocado.
3. Drizzle with balsamic vinegar and season with salt and pepper to taste.
4. Serve and enjoy your low calorie breakfast!

Nutritional information per serving:

Calories: 160 Fat: 7g Saturated fat: 1g Cholesterol: 5mg Sodium: 480mg Carbohydrates: 13g Fiber: 4g Sugar: 7g Protein: 13g

Note: Nutritional values may vary depending on the specific ingredients used. This recipe is high in protein and fiber, and provides a good source of vitamins and minerals from the vegetables. It is a great low-calorie breakfast or snack option that is easy to make and can be customized with different types of vegetables and dressings.

13- Low-Calorie Pancakes:

Ingredients

• 1 cup all-purpose flour
• 2 tablespoons sugar
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 cup skim milk
• 1 egg
• 1 tablespoon vegetable oil
• Non-stick cooking spray

Instructions:

1. Firstly, in a medium bowl, combine flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and vegetable oil.
3. Then, add the wet ingredients to the dry ingredients and stir until just combined. The batter may be slightly lumpy.
4. Heat a non-stick skillet or griddle over medium-high heat.
5. Spray with non-stick cooking spray.
6. Pour 1/4 cup of batter into the pan.
7. Cook until bubbles form on the surface of the pancake and the edges start to look set, about 2-3 minutes.
8. Finally, flip and cook for an additional 1-2 minutes, until cooked through.

Makes about 10-12 pancakes for low calorie breakfast. Approximate calorie count per serving (3 pancakes): 200 Nutritional value per serving: 7 grams of protein, 2 grams of fiber, and a good source of calcium and iron.

Shortly, note that the calorie count and nutritional value may vary slightly depending on the specific ingredients used and the serving size. Additionally, you can add toppings like fresh fruit or low-calorie syrup to the pancakes to increase the nutrient content of the meal.

14-Lettuce Burrito