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A low-calorie breakfast can be nutritious, tasty, and satisfying. Really. From low-carb breakfast recipes to high-protein breakfasts, there’s truly an option for anyone—whether you’re looking to lose weight or are trying to stick to a certain eating plan.
So how do you define a "low calorie breakfast"? The definition of “low calorie” can depend on multiple factors including your weight, height, and activity level, and is very individual. "A low-calorie breakfast will vary depending on an individual’s unique nutritional needs and goals, but generally are typically around 300-400 calories with some people needing more or less," says Valerie Agyeman, R.D., dietitian and host of women’s health podcast Flourish Heights. If you’re headed for a desk job the lower end will suit your needs, whereas consider eating 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition.
Meet the experts: Valerie Agyeman, R.D., dietitian and the host of women’s health podcast, Flourish Heights. Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition; Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club; Ryan Maciel, R.D., head performance coach at Catalyst Performance Training; Maggy Doherty, R.D.; Claire Virga, R.D. at Rooted Wellness; Rebecca Guterman, R.D., C.D.N, a registered dietitian at Mount Sinai Hospital in New York City; Maya Feller, R.D., author of The Southern Comfort Food Diabetic Cookbook; Rima Kleiner, R.D.; Samantha Cassetty, R.D; Aurielle James-Sarpong, R.D., L.D.N, a registered dietitian at the University of Maryland St. Joseph Medical Center; Sandra Gultry, R.D., owner of It’s All About Choices
It's important to hit all of your nutrition goals, even if your breakfast is considered low-calorie, says Agyeman. "Although not recommended for everyone, if you do decide to regularly consume low-calorie breakfasts, keep in mind that you must be strategic in making sure you are meeting your nutritional needs."
To keep hunger at bay, it’s important to get the optimum balance of macronutrients. Cereal with skim milk and a banana might fit your calorie target, but it likely won’t provide the high-quality protein, fiber, and healthy fats you need to stay satiated for hours, notes Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club. "It’s all about diversifying your meals so you can be sure you are getting a wide variety of key nutrients. You really want to shift your focus to adding more nutrient-rich wholesome foods to your eating routine," shares Agyeman.
Your breakfast should be about the same size as lunch and dinner, and it’s easy to underestimate how much you need to eat in the morning, especially when you’re cutting calories, says Bowerman. Ready to treat breakfast like the most important (and delicious) meal of the day? Check out these dietitian-approved, low-calorie breakfast ideas for a tasty, fueled morning.
1
Spinach and Lemon Hummus Egg Wraps
Skip the tortilla and use eggs instead. They pack in protein and contain both vitamin B12 and folate, which can work together to help improve mood.
Get the recipe for Spinach and Lemon Hummus Egg Wraps »
2
Spinach and Artichoke Frittata
Fill up on fiber and protein thanks to artichokes and eggs in this simple recipe fit for a crowd.
Get the recipe for Spinach and Artichoke Frittata »
RELATED: 30 Low-Carb Foods That Are High in Fiber, According to Dietitians
3
Citrus-Spiced Overnight Oats
Need a low-calorie breakfast that's easily made ahead? Overnight oats are the answer. Oats are a good source of plant-based protein, and these are topped with tasty, fresh fruit for a boost of flavor.
Get the recipe for Citrus-Spiced Overnight Oats »
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4
Southwest Egg Muffins
Veggies, nuts, and seeds give these creative make-ahead bites their heartiness.
Get the recipe for Southwest Egg Muffins »
5
Pear and Cottage Cheese Toast
Need a quick breakfast? Top toast with cottage cheese, which packs in over 20 grams of protein, while the nuts and fruit provide satiating fiber and healthy fat.
Get the recipe for Pear and Cottage Cheese Toast »
6
Turkish Eggs with Greek Yogurt
Two sources of protein (yogurt and eggs) will keep you full 'til lunch, and dill fronds and spicy chili oil will keep you coming back for more.
Get the recipe for Turkish Eggs with Greek Yogurt »
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7
Chewy Apricot Energy Balls
Breakfast on the go has never been easier. Pop a couple of these energy balls, rich with nuts and dried fruit, into your bag if you're in a rush.
Get the recipe for Chewy Apricot Energy Balls »
8
Blueberry Smoothie Bowl
Don't forget the sprinkle of hemp seeds on top — they offer a good serving of protein (to keep you full) and provide important omega-3 fatty acids to your diet.
Get the recipe for Blueberry Smoothie Bowl »
9
Yogurt With Strawberries and Almond-Buckwheat Groats
Groats—the small, round seeds of the buckwheat plant that are often ground and turned into flour—take on a nutty flavor when toasted.
Get the recipe for Yogurt With Strawberries and Almond-Buckwheat Groats »
RELATED: 14 Healthy Whole Grains, and How to Enjoy Them Right Now
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10
Quinoa Frittata with Roasted Red Peppers and Manchego
For a protein-packed option, add quinoa—a gluten-free, complete protein—to your eggs. Fancy and filling frittata, served!
Get the recipe for Quinoa Frittata with Roasted Red Peppers and Manchego »
11
Best Ever Shakshuka
Sure you could have regular eggs for breakfast, but why not try this flavor-packed shakshuka instead? Roasted tomatoes, onion, and garlic combine with baked eggs in this dish for a tasty breakfast variation that will wake you up and your tastebuds.
Get the recipe for Best Ever Shakshuka »
12
Spinach and Goat Cheese Egg Muffins
This low-calorie, protein-packed meal will definitely keep you full throughout the day. Each serving is only 65 calories, so we recommend grabbing two or three. Plus, the veggies and creamy goat cheese make this recipe not only filling, but nutritious and tasty. And, if you struggle with getting in a well-rounded meal, the good news is that these egg muffins make for an excellent grab-and-go breakfast and reheat well!
Get the recipe for Spinach and Goat Cheese Egg Muffins »
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13
Coconut Chia Pudding
If your mornings are getting a little hectic, try this coconut chia pudding that is simple to make ahead of time and is easily customizable. It has only 253 calories per serving, including 7 g of fiber and 4 g of protein. You’ll prepare this dish the night before, making for a quick and easy breakfast in the morning.
Get the recipe for Coconut Chia Pudding »
14
Stress Less Smoothie
What better way to start off your morning than with a sweet, creamy smoothie? Simply blend together kefir, raspberries, hemp seeds, peach, and ice until smooth for a nutrient-rich way to start your day with only 222 calories. Plus, hemp seeds—the key ingredient here—are loaded with magnesium to help lower stress.
Get the recipe for Stress Less Smoothie »
15
Blueberry-and-Mixed Nut Parfait
Tired of eggs and veggies in the morning? Go the sweet route with this low-carb-friendly parfait. Chock full of berries, nuts, seeds, and protein, it’s a great low-calorie breakfast option.
Get the recipe for Blueberry-and-Mixed Nut Parfait »
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16
Strawberry-Thyme Millet Bowl
Give oatmeal a break and swap in some millet for breakfast. It comes together super quickly, has a lovely sweet and savory balance, and adds variety to your morning meal.
Get the recipe for Strawberry-Thyme Millet Bowl »
17
Spiced Blueberry Smoothie Bowl
If you love smoothies, try swapping your straw for a spoon for a fun and more filling take on a classic beverage. This smoothie bowl is topped with fresh berries and buckwheat granola.
Get the recipe for Spiced Blueberry Smoothie Bowl »
18
Whipped Feta and Watermelon Radishes Toast
This flavorful version of breakfast toast is sure to please. A whipped feta cheese spread is complemented by crunchy radishes, broccoli sprouts, and olive oil for a colorful, tasty toast.
Get the recipe for Whipped Feta and Watermelon Radishes Toast »
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19
Tomato Toasts With Mint Yogurt and Sumac Vinaigrette
These tasty toasts topped with tomato are under 200 calories each and include four grams of fiber and eight grams of protein. Plus, these are super simple to make and are ready in just 10 minutes.
Get the recipe for Tomato Toasts With Mint Yogurt and Sumac Vinaigrette »
20
Healthy Herb Frittata
This breakfast may look fancy, but it only takes 40 minutes to make and is the perfect crowd-pleaser for a family breakfast or Sunday brunch. It contains flavorful chives, scallions, parsley, cilantro, and dill in addition to six large eggs for protein. Plus, each serving is only 305 calories while being low in carbs and high in protein.
Get the recipe for Healthy Herb Frittata »
Becca Miller
Associate Editor
Becca Miller (she/her) has been working in the Good Housekeeping Test Kitchen since 2018, where she researches and writes about tasty recipes, food trends and top cooking tools. She graduated from NYU with a liberal arts degree focusing on creative writing. She makes killer scrambled eggs, enjoys a glass of un-oaked chardonnay and takes pride in her love of reality television.
Shannen Zitz
Assistant Editor
Shannen Zitz is an Assistant Editor at Prevention, where she covers all things lifestyle, wellness, beauty, and relationships. Previously the Editorial Assistant at Prevention, she graduated from the State University of New York at Cortland with a bachelor's degree in English. If she’s not reading or writing, you can probably find her frequenting the skincare and makeup forums on Reddit or hogging the squat rack at the gym.
