If you want to lose or maintain weight, you might be looking for healthy, low-calorie breakfast ideas. Most people believe that losing weight means you must eat bland foods.
But, with these 31 low-calorie breakfast ideas, we prove them wrong!
Keep reading to learn more about these delicious low-calorie breakfast ideas. Making them first thing in the morning is the best way to start on the right foot.
1. Raspberry Smoothie with Ginger
Source: allnutritious.com
For those of you who don’t have a lot of time, this raspberry smoothie with ginger is a great low-calorie breakfast.
While most smoothies are low in protein, this one has 15 grams per serving.
In addition, ginger can help improve digestion, reducing that dreadful bloating you get as the day goes by.
If you want to increase the protein intake, add more Greek yogurt or some unflavored protein powder to create one of the best high protein drinks for breakfast.
Per Serving:
- Calories:198
- Fats: 3.9g
- Protein: 15g
- Carbs: 29g
- Fiber: 9.4g
- Sugar: 17g
2. Blueberry Oatmeal Muffins
Source: allnutritious.com
Who says muffins cannot be a healthy breakfast? These blueberry oatmeal muffins are not the typical muffins you find in your local coffee shop.
These muffins are low in calories and sugar and gluten-free (search for a gluten-free oatmeal).
Have them along with a protein shake, a couple of scrambled eggs, or a green smoothie, and you’ll be good to go.
Per Serving:
- Calories:199
- Fats: 10g
- Protein: 6.5g
- Carbs: 22g
- Fiber: 2.9g
- Sugar: 10g
3. Chickpea Scramble Breakfast Bowl
Source: allnutritious.com
You’ll love this recipe if you are trying to go meatless but don’t know how to balance your meals without relying on animal products.
This chickpea scramble breakfast bowl is spicy, flavorful, and egg-free.
Besides being a tasty dish, it might also help you reduce inflammation thanks to turmeric since it has a powerful anti-inflammatory called curcumin.
You might also want to try these other delicious meals under 200 calories!
Per Serving:
- Calories: 180
- Fats: 8.6
- Protein: 6.8g
- Carbs: 20g
- Fiber: 3.9g
- Sugar: 5.7g
4. Frozen Yogurt Bites
Source: iheartvegetables.com
I love finding recipes that are not only delicious but they are fun to make. These frozen yogurt bites are a great recipe to get your kids involved in making their breakfast.
You’ll need muffin tins, Greek yogurt, coconut oil, frozen blueberries, and granola.
Keep in mind that you can replace the blueberries and add other fruits you like, such as strawberries, raspberries, or cherries.
Per Serving:
- Calories:70
- Fats: 3.7g
- Protein: 3.3g
- Carbs: 6.2g
- Fiber: 0.9g
- Sugar: 3.1g
5. Strawberry Chia Pudding
Source: allnutritious.com
Chia pudding is a quick and easy breakfast you can make the day before and have ready to go (or eat) in the morning.
What makes this a great option is its high fiber content. The recipes provide roughly 44% of the daily recommended value.
As a result, it might help promote digestion, good gut health, and improve bowel movements.
Per Serving:
- Calories: 250
- Fats: 8.2g
- Protein: 5.7g
- Carbs: 40g
- Fiber: 11g
- Sugar: 21g
6. Spicy Mushroom Breakfast Wrap
Source: allnutritious.com
Wraps are delicious, healthy, and fun to make. Next time, instead of purchasing a store-bought wrap made with unhealthy ingredients, try this recipe instead.
One of my favorite things about this recipe is the dressing. While it might look like mayo, I can assure you that it’s not.
You’ll create the tastiest dressing you’ve ever had using Greek yogurt, garlic, chili flakes, and thyme. And know that you can use them in different preparations. Not just in this breakfast wrap.
Per Serving:
- Calories: 251
- Fats: 10g
- Protein: 11g
- Carbs: 31g
- Fiber: 3.9g
- Sugar: 6.1g
7. Mini Sausage and Cheese Quiche Cups
Source: twohealthykitchens.com
I always encourage people to try meal prep. While it might sound tedious, if you are on a weight loss journey, it can be the best way to ensure you stay on the right path.
These mini sausage and cheese quiche cups are an excellent meal-prep recipe. While you can make them fresh, you can also make a batch and store them in the freezer.
Per Serving:
- Calories: 77
- Fats: 4g
- Protein: 8g
- Carbs: 1g
- Fiber: 0g
- Sugar: 1g
8. Egg Muffin Cups
Source: allnutritious.com
If you loved the previous recipes, I know you’ll love this one. It is like the last recipe, but I find these easier and more delicious.
I know that once you try these, you’ll want to have one after the other. The best news is that each muffin cup provides 6 grams. So, it will keep you satiated for a long time.
Try experimenting with different vegetables, and make this recipe your own!
Per Serving:
- Calories: 81
- Fats: 3.7g
- Protein: 6g
- Carbs: 4.5g
- Fiber: 1.6g
- Sugar: 2.9g
9. Broccoli Egg Bites
Source: allnutritious.com
There is something special about the combination between broccoli and cheddar.
If you are a fan of this combination and are looking for something that fits your keto lifestyle, this is the recipe for you.
These broccoli egg bites have only 0.4 grams of net carbs per serving. And to make these, you’ll need eggs, heavy cream, broccoli, cheddar, salt, and pepper.
They won’t take much time to make and allow you to have a delicious breakfast in an instant.
Per Serving:
- Calories: 31
- Fats: 2.5g
- Protein: 1.6g
- Carbs: 0.5g
- Fiber: 0.1g
- Sugar: 0.2g
10. Sourdough Pancakes
Source: thefeatherednester.com
Pancakes are a tradition in our house on Sundays. However, most recipes use ingredients high in calories and are not very nutritious.
So, when I came up with this recipe, I couldn’t believe my luck!
These sourdough pancakes are a low-calorie breakfast that the entire family is going to enjoy.
They don’t have any added sugars, and since they use buttermilk, it will result in a creamy and spongy pancake.
Per Serving:
- Calories: 153
- Fats: 5g
- Protein: 4g
- Carbs: 21g
- Fiber: 1g
- Sugar: 1g
11. Sweet Potato Toast
Source: eatingworks.com
One of my favorite foods is sweet potato. You can do a lot of things with sweet potatoes.
In fact, you can replace your boring old slice of bread and make sweet potato toast instead. On top, you can add fried eggs, scrambled eggs, or mashed avocado.
Now, be warned. Once you try these, you’ll want to make them every morning!
Per Serving:
- Calories: 62
- Fats: 7g
- Protein: 0.01g
- Carbs: 7g
- Fiber: 0.01g
- Sugar: 0.01g
12. Ham Quiche Cups
Source: dinner-mom.com
Forget about making quiche the regular way! With a crust that is high in carbs and calories. This recipe uses ham as a base for quiche. Talk about ingenious!
This recipe provides only 65 calories per cup, and thanks to its high protein content, it can increase fullness levels, support muscle mass, and slightly boost your metabolism.
These will be your best ally if you are on a weight loss journey.
Per Serving:
- Calories: 65
- Fats: 4g
- Protein: 5g
- Carbs: 1g
13. Keto Porridge
Source: madcreationshub.com
What can you make if you have it in your kitchen: coconut flour, flaxseed meal, almond milk, vanilla extract, and cinnamon? You can make this delicious keto-friendly porridge recipe!
Now, while the porridge base requires those ingredients, you can add the topping of your choice, such as sugar-free chocolate chips, nut butter, sugar-free jam, or berries.
Since it’s easily adaptable and has several variations, it is the best breakfast for a large family!
Per Serving:
- Calories: 112
- Fats: 7g
- Protein: 9g
- Carbs: 5g
- Fiber: 4g
- Sugar: 1g
14. Breakfast Casserole Muffins
Source: easyhealthllc.com
These breakfast casserole muffins are a family favorite! They are made with dough, ham, eggs, cream, and cheese. What more do you need for the perfect healthy breakfast?
Each cup provides only 105 calories and 5 grams of protein. Depending on your caloric needs, you can have 2-3 cups.
Have it along with a green salad, and you’ll be good to go.
Per Serving:
- Calories: 105
- Fats: 7g
- Protein: 5g
- Carbs: 9g
- Sugar: 2g
15. Protein Waffles
Source: healthbeet.org
I love waffles! But just like pancakes, they tend to be high in sugars and calories.
These protein waffles are low in calories and carbs but high in protein. So, they make a great breakfast or even a snack.
In fact, I often create a batch and put some in the freezer. That way, whenever I am in the mood for one, I grab it, place it in the toaster, and I’ll have a delicious meal in minutes.
This is one of the best high protein brunch ideas!
Per Serving:
- Calories: 89
- Protein: 9g
- Carbs: 11g
16. Asparagus Quiche
Source: dinner-mom.com
Asparagus is high in nutrients and low in calories. Making them a great option if you want a low-calorie breakfast.
If you have brunch with your friends, this recipe is both delicious and beautiful to look at.
You’ll impress your friends, and the best part is that it takes only 10 minutes to prepare (but you’ll need 1 hour to cook it).
Per Serving:
- Calories: 182
- Fats: 11g
- Protein: 14g
- Carbs: 4g
- Sugar: 3g
17. Paleo Quiche Cups
Source: seasonalcravings.com
For a quick and portable high-protein meal, there is no better option than these paleo quiche cups.
Now, while these are cheese-free, you can add cheese if you want to or add other ingredients based on your preferences.
Per Serving:
- Calories: 73
- Fats: 4g
- Protein: 2g
- Carbs: 5g
- Sugar: 1g
18. Blueberry Breakfast Cookies
Source: thishealthytable.com
Breakfast and cookies? And low in calories?
You must think that I am joking, but I can assure you that these blueberry breakfast cookies are a great breakfast. Each serving has only 189 calories, making them a great low-calorie option.
So next time you are on the go or on a road trip, try making these instead of going to a diner.
Per Serving:
- Calories: 189
- Fats: 7g
- Protein: 5g
- Carbs: 29g
- Fiber: 5g
- Sugar: 10g
19. Morning Buzz Shake
Source: simplylowcal.com
A protein shake can always be a good low-calorie breakfast option. However, if you want to spice things up and not have a bland protein shake, try this recipe.
You’ll need ice, almond milk, bananas, protein powder, espresso powder, and peanut butter.
So, not only will it provide nutrients, but it’s also going to give you that much-needed energy boost in the morning.
Have extra protein powder? Check out these tasty protein powder recipes!
Per Serving:
- Calories: 250
- Fats: 5g
- Protein: 26g
- Carbs: 22g
- Fiber: 6g
- Sugar: 11g
20. Liver Detox Smoothie
Source: sipsipsmoothie.com
A green smoothie can be an excellent way to include more nutrients in your diet, especially if you have a low consumption of fruits and vegetables.
I recommend adding a scoop of unflavored protein powder to make this more balanced since it only provides 4 grams of protein. You can also have this smoothie with some scrambled eggs.
Per Serving:
- Calories: 187
- Fats: 2g
- Protein: 4g
- Carbs: 43g
- Fiber: 6g
- Sugar: 29g
21. Protein Waffles
Source: healthykidsrecipes.com
These protein waffles provide each 8 grams of protein, and the best part is that you will only need three ingredients to make them.
You can always make them ahead and have them ready in case you have a busy morning.
Add on top your favorite fruit, sugar-free jam or maple syrup, or, my favorite, some sugar-free chocolate chips.
Per Serving:
- Calories: 105
- Fats: 4g
- Protein: 8g
- Carbs: 10g
- Fiber: 1g
- Sugar: 1g
22. Smoothie Bowl
Source: smoothiesncookies.com
Smoothies are great, but sometimes you want a dish that looks pretty and is healthy at the same time.
Smoothie bowls are a great low-calorie breakfast that looks so delicious you’ll want to have them every morning.
You can always modify the ingredients based on your goals and needs.
However, keep in mind that adding other ingredients, such as nuts, seeds, and other fruits, can increase the calories if you don’t control the portion sizes.
Per Serving:
- Calories: 147
- Fats: 2g
- Carbs: 30g
- Fiber: 16g
- Sugar: 12g
23. Spinach and Feta Casserole
Source: bellyfull.net
If you have a large breakfast party, this spinach and feta casserole can feed everyone, and they’ll never know it is low in calories.
To make this spinach and feta casserole, you’ll need spinach, eggs, feta, cottage cheese, sweet onion, butter, and seasonings.
For those who like some heat, you can add some chili-infused oil or some chili flakes. You can also add some mushrooms or other vegetables you like.
Per Serving:
- Calories: 218
- Fats: 16g
- Protein: 15g
- Carbs: 6g
- Fiber: 1g
- Sugar: 3g
24. Baked Oatmeal Donuts
Source: homemadeandyummy.com
I love donuts and coffee first thing in the morning. But it’s not the healthiest breakfast option since it is high in calories, sugars, and fats.
However, these baked oatmeal donuts are a healthy option you can include in your mornings. Each serving has 177 calories, making it a great low-calorie breakfast.
To make it more balanced, add a scoop of protein shake to your coffee, and you’ll be good to go.
Per Serving:
- Calories: 177
- Fats: 5g
- Protein: 4g
- Carbs: 27g
- Fiber: 1g
- Sugar: 14g
25. Banana Oatmeal Breakfast Cookies
Source: simplylowcal.com
For those with a sweet tooth, these banana oatmeal breakfast cookies are something you need to try. You won’t believe they are low in calories and that they are your breakfast!
To make these delicious cookies, you’ll need bananas, oats, almond butter, maple syrup, vanilla extract, and sugar-free chocolate chip cookies.
They are a great option when you have a busy morning and need something that is both delicious and only for you to grab and go.
Per Serving:
- Calories: 161
- Fats: 7g
- Protein: 5g
- Carbs: 22g
- Fiber: 3g
- Sugar: 9g
26. Vegetable Quiche
Source: juliassimplysouthern.com
This crustless vegetable quiche is a great option for those who want a low-calorie and low-carb breakfast.
Now, while the recipe asks for spinach, bell peppers, onions, and mushrooms as its main ingredient, you can add other options, such as broccoli, zucchini, or eggplant.
One of the benefits of this recipe is that you can make it ahead of time and have it when you need a delicious, savory, low-calorie breakfast.
Per Serving:
- Calories: 203
- Fats: 14g
- Protein: 10g
- Carbs: 10g
- Fiber: 1g
- Sugar: 4g
27. Healthy Hot Chocolate
Source: thelittlestcrumb.com
You must be crazy if I told you that you could have hot chocolate for breakfast. But this is a great option if it’s a cold morning and you need a warm breakfast.
If you want to make this healthy hot chocolate recipe, you need to grab milk, cocoa powder, sugar-free sweetener, and vanilla extract.
You can even add a scoop of protein powder to make it more filling.
Per Serving:
- Calories: 78
- Fats: 2.7g
- Protein: 4.7g
- Carbs: 8.2g
- Fiber: 0.7g
- Sugar: 6.5g
28. Pecan Sugar-Free Granola
Source: esmesalon.com
Next time you are thinking about purchasing store-bought granola, try this option instead!
This pecan sugar-free granola is a great breakfast that will give you an energy boost and help you reach your weight loss goals.
Pair it with Greek yogurt and some berries, and you’ll thank me later for this delicious breakfast.
Per Serving:
- Calories: 126
- Fats: 9g
- Protein: 3g
- Carbs: 11g
- Fiber: 2g
- Sugar: 2g
29. Strawberry Banana Muffins
Source: healthyfoodiegirl.com
If you are looking for a low-calorie and healthy breakfast that the whole family is going to enjoy, this is a great recipe to try.
You can always add other ingredients, such as blueberries, to make delicious strawberry banana blueberry muffins.
Each muffin only has 113 calories, which can help you stay full for a long time. Add some scrambled eggs with vegetables on the side, and you’ll have a healthy and balanced meal.
Per Serving:
- Calories:113
- Fats: 1.1g
- Protein: 3.9g
- Carbs: 22.1g
30. Smoked Salmon Breakfast Casserole
Source: fitmamarealfood.com
Salmon is a great protein option to add. It provides healthy fats, such as omega-3 fatty acids. These help reduce inflammation and make weight loss easier.
The recipe requires olive oil, spinach, eggs, tomatoes, salmon, onions, garlic powder, and seasonings.
Every bite you take is going to be burst with flavor!
Per Serving:
- Calories: 205
- Fats: 11g
- Protein: 20g
- Carbs: 6g
- Fiber: 2g
- Sugar: 3g
31. Tofu Scramble
Source: intentionallyeat.com
Who says that vegan breakfasts are low in protein?
The last option I have for you is this tofu scramble breakfast. It is a vegan-friendly option with only 200 calories per serving and 20 grams of protein.
You can place this scramble in a tortilla or a slice of toast with some avocado, and it will be one of the best breakfasts you’ve ever tried.
You’ll also want to know these other filling low calorie recipes!
Per Serving:
- Calories: 200
- Fats: 11g
- Protein: 20g
- Carbs: 7g