A Balanced breakfast that’s high in nutrients while being low in calories should focus on protein, healthy fats and fiber-rich carbs. These nutrients are key for providing the body with energy while actually keeping you full. We have curated for you, a list of low calories breakfast that is high in nutrients and also super easy to prepare.
1. Chickpea Waffles
In this recipe, they’re made with chickpea flour, which is more nutrient-rich than white flour. Stick to just one waffle to keep it low calorie and top it off with a drizzle of olive oil for a savory breakfast meal.
Ingredients
1/2 c. chickpea flour
1/4 tsp. baking soda
1/2 c. plain 2% Greek yogurt
4 large eggs
2 scallions, finely chopped
1 c. baby spinach, roughly chopped
1/2 small red pepper, cut into thin pieces
3 tbsp. grated Pecorino Romano cheese
Kosher salt and pepper
Directions
Step 1: Heat oven to 200°F. Set a wire rack over a rimmed baking sheet and place in oven. Heat waffle iron per directions.
Step 2: In a large bowl, whisk together chickpea flour, baking soda, and 1⁄4 tsp salt. In a small bowl, whisk together yogurt and eggs. Stir wet ingredients into dry ingredients. Fold in scallions, spinach, red pepper, pecorino, and 1⁄4 tsp pepper.
Step 3: Lightly coat waffle iron (like this one from Cuisinart) with nonstick cooking spray and, in batches, drop 1⁄4 cup batter into each section of iron and cook until golden brown, 4 to 5 minutes. Transfer to oven and keep warm. Repeat with remaining batter.
2. Curry-Avocado Crispy Egg Toast
Avocado and multigrain bread lack the protein that is key for a balanced low-calorie breakfast, but that completely changes as soon as you add an egg. This recipe is packed with flavor, integrating curry powder, cilantro and lime juice.
Ingredients
5 tbsp. olive oil
2 large eggs
2 slices bread
1/2 tsp. curry powder
1 avocado
2 tsp. lime juice
1/8 tsp. salt
Chopped cilantro, for garnish
Directions
Step 1: Crack 1 egg into each of 2 small cups. In 10-inch nonstick skillet, heat 3 tablespoons olive oil on medium-high until very hot. Carefully add eggs; stand back, as oil will sputter. Cook until whites are golden brown and crisp around edges and set around yolks, 2 minutes. If edges are dark but whites are not set, remove skillet from heat; cover 10 seconds or until whites are cooked. Season with pinch salt and pepper.
Step 2: In small dry skillet on medium, toast curry powder until fragrant, 1 minute. Stir into 2 tablespoons olive oil and set aside. Mash avocado with lime juice and salt. Toast 2 slices of bread. Top each with avocado mash, 1 crispy egg and chopped cilantro. Drizzle with curry oil.
3. Oatmeal with Apricots and Pistachios
Many people overlook apricots as an oatmeal topping, opting for banana, peaches or strawberries. They’re all great choices, but apricots pair particularly well with warming spices such as cinnamon and cardamom as done in this recipe. While the dried fruit adds flavor and ups the fiber, it does have sugar so be aware when choosing how much to add.
Ingredients
1/4 c. quick-cooking steel-cut oats
1/8 tsp. cinnamon
1/8 tsp. cardamom
Kosher salt
1/2 tbsp. tahini
1 tsp. honey
1 1/2 tbsp. chopped pistachios
2 dried apricots, chopped
Directions
Step 1: In small saucepan, bring 3/4 cup water to a boil. Add oats, cinnamon, cardamom, and pinch of salt and cook, stirring occasionally, until tender, 5 to 7 minutes.
Step 2: Meanwhile, in small bowl, combine tahini and honey, stir, adding water, until drizzleable.
Step 3: Transfer oatmeal to serving bowl, drizzle with tahini honey and top with pistachios and apricots.
4. Salmon Hash with Sunny-Side Up Eggs
Salmon makes a great breakfast food too because it’s full of protein and unsaturated fats. Round it out with eggs and fiber-rich potatoes for a delicious breakfast.
Ingredients
8 oz. small new potatoes (about 14)
1 1/2 tsp. Kosher salt, divided
1/2 tsp. pepper, divided
2 tbsp. olive oil, divided
2 small bell peppers, chopped
1 small red onion, chopped
1 1/4 lb. skinless salmon, cut into 2-in. chunks
4 large eggs
3 tbsp. chopped chives
Directions
Step 1: Place potatoes in a small saucepan and add enough cold water to cover by 2 in. Bring to a boil, add 1 tsp. salt, then reduce heat and simmer until tender, 12 to 15 minutes. Drain and cut in half.
Step 2: Meanwhile, heat 1/2 tbsp. oil in a large skillet on medium. Add bell peppers and onion, season with 1/4 tsp. each salt and pepper, and cook, stirring occasionally, until tender, 6 to 8 minutes; transfer to a bowl.
Step 3: Heat 1/2 tbsp. oil in same skillet on medium. Season salmon with 1/4 tsp. each salt and pepper and cook until golden brown, 4 minutes per side; transfer to a plate. Wipe out skillet.
Step 4: Add 1/2 tbsp. oil and potatoes, cut sides down, increase heat to medium-high, and cook until golden brown, 4 minutes. Return vegetables to skillet and toss to combine.
Step 5: Heat remaining 1/2 tbsp. oil in medium skillet on medium. Add eggs and cook to desired doneness, 3 minutes for runny yolks. Season with salt and pepper if desired.
Step 6: Gently fold salmon into potato mixture along with 2 tbsp. chives. Serve eggs over salmon hash and sprinkle with remaining tbsp. chives.
5. Tomato and Egg Stacks
One way to decrease the number of calories in your morning meal is to substitute a veggie for bread, as this recipe does. Tomato is used as the base while egg is placed right on top for a balance of antioxidants, fiber and protein.
Ingredients
3 tsp. olive oil
1 large yellow onion, thinly sliced
2 tsp. chopped fresh thyme
1 large beefsteak tomato, sliced into 4 rounds
3 oz. shredded smoked mozzarella
4 slices reduced-sodium ham (about 4 oz), sliced into strips
4 large eggs
Directions
Step 1: Heat oven to 400F. Heat 2 tsp of the oil in medium nonstick skillet over medium-high heat. Add onion, thyme, and 1/2 tsp kosher salt. Cook, stirring, until onion is soft, about 6 minutes.
Step 2: Reduce heat to low and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion to bowl.
Step 3: Lightly coat sheet pan with cooking spray. Arrange tomato slices in even layer and top with cheese and onion. Bake until cheese is melted, 5 to 7 minutes.
Step 4: Meanwhile, heat remaining 1 tsp oil in skillet over medium-high heat. Add ham and cook until crisp, about 2 minutes.
Step 5: Poach or fry eggs. Top each tomato slice with ham and an egg before serving. Season with additional thyme, if desired.
6. Whole-Grain Berry Pancakes
Yes, pancakes can be a low-calorie breakfast! Instead of drowning them in maple syrup, sweeten your stack with pureed raspberries, as this recipe does. Using whole grain flour instead of all-purpose flour is an easy way to up the fiber. Sprinkle walnuts on top for protein and crunch.
Ingredients
1/4 c. old-fashioned oats
3/4 c. buttermilk
1/2 c. white whole wheat flour
1 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. pumpkin pie spice
1/8 tsp. salt
1 large egg
1 tbsp. canola oil
2 tsp. vanilla
Walnuts, for serving
Berries, for serving
Pureed raspberries, for serving
Directions
Step 1: Soak oats in buttermilk 20 minutes. In large bowl, whisk flour, baking powder, baking soda, pumpkin pie spice, and salt. Whisk egg, canola oil, and vanilla into oat mixture until just combined.
Step 2: Heat 12-inch nonstick skillet on medium. Working in batches, pour batter by 1/4-cupfuls onto hot skillet. Cook until tops are bubbly and edges look dry. Turn; cook until undersides are golden.
Step 3: Serve with walnuts, berries, and pureed raspberries.
7. Green Pineapple Coconut Smoothie
Incorporating tropical fruit into your breakfast is a refreshing way to start the day. Add a scoop of your favorite protein powder to this recipe to ensure you’re getting enough of the nutrient. It’s portable so you can take this breakfast to go.
Ingredients
2 c. baby spinach
1 c. frozen pineapple chunks
1 c. light coconut milk
1 banana, sliced and frozen
1 tsp. grated lime zest
1 tbsp. lime juice
Directions
In blender, puree all ingredients until smooth. Divide between two glasses.
8. Oatmeal with Greens, Tomato and Egg
This savory version is loaded with tomatoes, scallions, and wilted greens, plus a jammy egg for additional staying power. If you’ve never had savory oatmeal for breakfast, consider this your sign to give it a try. it’s a two-for-one win! The greens, tomato and oats up the fiber content even more.
Ingredients
1/4 c. quick-cooking steel-cut oats
Kosher salt
1/4 c. grape tomatoes, sliced in half
1 scallion, thinly sliced
2 tsp. olive oil
3/4 c. baby spinach
Soft-boiled egg, halved
Directions
Step 1: In small saucepan, bring 3/4 cup water to a boil. Add oats and pinch of salt and cook, stirring occasionally, until tender, 5 to 7 minutes.
Step 2: Meanwhile, in small bowl, toss tomatoes, scallion, oil, and pinch of salt.
Step 3: Remove oatmeal from heat and fold in spinach to wilt. Transfer to serving bowl, top with tomatoes and egg.
9. Turkish Eggs with Greek Yogurt
This savory breakfast may sound fancy, but it actually comes together in about five minutes. Garlic, dill and cumin are used to jazz up the eggs and Greek yogurt without adding extra calories. And you can cook the egg to any doneness you like!
Ingredients
3/4 c. Greek yogurt, at room temperature
1/4 c. dill, chopped, plus more for serving
1/2 tsp. grated garlic
Kosher salt
1 tbsp. olive oil
1 1/4 tsp. Aleppo pepper, plus more for serving
1/4 tsp. cumin seeds
2 large eggs
Flaked salt and toast, for serving
Directions
1. In a bowl, combine Greek yogurt, dill, garlic, and ¼ teaspoon salt.
2. Heat olive oil in a medium nonstick skillet on medium until warm. Remove from heat, stir in Aleppo pepper and cumin seeds, and let sit 4 minutes. Spoon half of oil into a small bowl and reserve.
3. Return skillet with remaining oil to medium heat and cook eggs to desired doneness, about 2 minutes for runny yolks.
4. Spoon yogurt onto two plates, spreading out. Top with eggs, reserved oil, and dill. Sprinkle with additional Aleppo pepper and flaked salt if desired and serve with toast.
10. Yogurt Toast
We love Greek yogurt for breakfast because it’s a good source of protein, but have you ever used it to make a spin on French toast? Yep, it works. The egg blended into the yogurt in this recipe delivers additional protein as well as unsaturated fats. Use multigrain bread to get a good dose of fiber. Just stick to one slice for breakfast or else this pick will inch out of low-calorie territory.
Ingredients
1/2 c. blueberries, plus more for sprinkling
1 tbsp. honey
1/2 tsp. pure vanilla extract
1 (6- to 7-oz.) container plain or vanilla Greek yogurt
1 large egg
4 slices bread
Kosher salt
Directions
Step 1: Heat oven to 400˚F.
Step 2: In a large bowl, coarsely mash blueberries with honey and vanilla.
Step 3: Add yogurt and mix to combine.
Step 4: Add egg and mix until fully incorporated.
Step 5: Place bread on a rimmed baking sheet and spoon yogurt mixture on top, pushing it to the edges without letting it spill over. Sprinkle with additional blueberries and a pinch of salt.
Step 6: Bake until the yogurt on top is just set, 12 to 15 min.
11. Oatmeal with Yogurt and Toasted Almonds
The all-in-one breakfast of champions: Oats simmered with a splash of orange juice and topped off with creamy yogurt, toasted almonds, and citrus zest for brightness. A sprinkle of Aleppo pepper is an unexpected but delicious finishing touch.
Ingredients
1/2 c. water
1/4 c. orange juice
Kosher salt
1/4 c. quick-cooking steel-cut oats
1 1/2 tbsp. sliced almonds, toasted
1 tsp. olive oil
2 tbsp. Greek yogurt
Orange, for zesting
Aleppo pepper and flaky salt for serving
Directions
Step 1
In small saucepan, bring orange juice and 1/2 cup water to a boil. Add oats and pinch of kosher salt and cook, stirring occasionally, until tender, 5 to 7 minutes.
Step 2
In small bowl, toss almonds with oil and pinch of kosher salt.
Step 3
Transfer oatmeal to serving bowl, top with yogurt and almonds, then grate orange zest over top and sprinkle with Aleppo pepper and flaky salt if desired.
12. Spinach Tomato Frittata
One serving of this frittata is just 280 calories, yet it packs a full 23 grams of protein per serving. And you already know the veggies bring fiber to the table — literally. The best part? It takes only 15 minutes to make.
Ingredients
2 tbsp. olive oil
2 scallions, thinly sliced
10 oz. fresh baby spinach (or 10 oz pkg frozen chopped spinach, thawed and squeezed dry)
3 large eggs
5 large egg whites
1 c. grape or cherry tomatoes
4 slices fresh mozzarella
4 slices whole grain bread, toasted
Directions
Step 1: Heat 1 tablespoon of the oil in large ovenproof, nonstick skillet over medium heat. Cook scallions 1 minute, stirring, or until softened.
Step 2: Transfer scallions to large bowl. Add spinach, whole eggs, and egg whites. Beat with fork until well blended.
Step 3: Heat broiler. Heat remaining oil in skillet over medium heat. Pour in egg mixture and scatter tomatoes on top. Cover skillet and cook 4 minutes, or until eggs are set around edges.
Step 4: Boil 5″ from heat for 4 minutes, or until frittata is lightly browned and the center is set. Top with cheese, cover, and let stand 1 minute to melt cheese. Cut into 4 wedges and serve each with 1 slice toast.
13. Blueberry Banana Nut Smoothie
In this recipe, banana and almond butter are combined with almond milk and blueberries for an easy and delicious morning meal you can enjoy while working.
Ingredients
1 c. unsweetened almond milk
1 frozen banana
1/2 c. frozen blueberries
2 tbsp. almond butter
Directions
Step 1
In a blender, add ingredients in the order they are listed. Purée ingredients until smooth.
14. Spinach and Goat Cheese Egg Muffins
Make a batch of these egg muffins and you’ll make breakfast prepped for days. Made with spinach, goat cheese and, of course, egg, they’re loaded with both protein and fiber.
Ingredients
1 tbsp. olive oil
1 large red pepper, cut into 1/4-in. pieces
Kosher salt and pepper
2 scallions, chopped
6 large eggs
1/2 c. milk
1 5-oz. pkg. baby spinach, chopped
1/4 c. fresh goat cheese, crumbled
Directions
Step 1: Heat oven to 350°F. Spray 12-cup muffin pan with nonstick cooking spray.
Step 2: Heat oil in a large skillet on medium. Add red pepper and 1⁄8 tsp each salt and pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Remove from heat and stir in scallions.
Step 3: In a large bowl, beat together eggs, milk, 1⁄4 tsp salt, and 1⁄8 tsp pepper. Stir in spinach and red pepper mixture.
Step 4: Divide batter among muffin pan cups (about 1⁄4 cup each), top with goat cheese, and bake until just set in the center, 20 to 25 minutes. (Even when set, tops of frittatas may look wet from the spinach.)
Step 5: Cool on wire rack 5 minutes, then remove from pan. Serve warm. Can be refrigerated up to 4 days; microwave on high 30 seconds to reheat.
15. Strawberry-Thyme Millet Bowl
While oatmeal is a go to breakfast for many, millet is another fiber-packed nutrient that works just as well. (It’s high in protein too.) In this recipe, it’s paired with strawberries, thyme, olive oil, honey and nuts for a breakfast that’s both sweet and savory. Have fun experimenting with your own toppings, too, such as adding banana or apricots.
Ingredients
1 lb. strawberries, hulled and halved
4 sprigs fresh thyme
1 tbsp. olive oil
1 tbsp. honey
1 c. 2% milk, plus more for serving
1 c. millet
1 1/2 tsp. pure vanilla extract
2 tbsp. finely chopped pistachios
2 tbsp. hemp seeds
Directions
Step 1: Heat oven to 450°F. On rimmed baking sheet, toss strawberries, thyme, oil, and honey. Roast until berries begin to release juices, about 10 min. Remove from oven and discard thyme.
Step 2: Meanwhile, in sauce- pan, bring milk and 1 cup water to a boil. Stir in millet and vanilla, reduce heat, and simmer, covered, until millet is tender and liquid is absorbed, 25 to 30 min. Serve millet with berries and pan juices, a splash of milk and hemp seeds.
