31 Easy Healthy Low Calorie Breakfast Recipes on the Go for Weight Loss

easy healthy breakfast recipes

A healthy breakfast, on the other hand, can provide you with essential nutrients like proteins, calcium and vitamins which are necessary for repairing worn out tissues and also for maintaining ideal body weight. People who eat breakfast are more likely to meet their daily nutritional needs and avoid unhealthy mid-morning snacking.

In fact; a good healthy breakfast can provide you with one-third of your daily nutritional needs. People who forego eating breakfast are unable to make up for these requirements even through consumption of meals through the rest of the day.

Eating breakfast is now proven to reduce risk of obesity as it prevents one from mid-morning snacking on items high in sugar, salt and fats. Skipping breakfast is also a guaranteed way of over-eating throughout the rest of the day thereby increasing risk of being overweight or even obese.

In this guide, we will discuss quick and healthy low calorie recipes that are packed with essential nutrients. Not only are these recipes super easy to make, they all contain fewer than 300 calories. Some of them can be even prepared the night before so as to prevent morning rush. So go on, try them out!

Breakfast literally means “break the fast” since the previous meal is typically 10-12 hours before you wake up in the morning. Breakfast helps re-fuel the body with energy and nutrients that, in turn, help you kick-start the day. People who skip breakfast are more likely to feel lethargic and also experience difficulty in concentrating at work.

1. Extra Fluffy Whole Wheat Greek Yogurt Pancakes

whole wheat greek yogurt pancakes

Source: Pancakes by hedvigs is licensed under CC BY 2.0

Nutritional value per serving: Calories 142, protein 9.2 g, potassium 130 mg.

Ingredients

  • 1½ cup whole wheat flour
  • 1 ½ cup Greek yogurt
  • ½ tsp of salt
  • 1 egg
  • 2 cups frozen berries
  • 1½ tsp baking soda 
  • 1½ tsp baking soda
  • ½ Tsp vanilla extract 
  • 2 tbsp maple syrup

​Method

Mix the ingredients like you do for pancakes. Cook pancakes on skillet on both sides until browned.

Health benefits

Apart from being low in calories, these yummy fruit pancakes contain Vitamins A and C and also iron and calcium.

Get detailed recipe here.

2. Fat Free Breakfast Low Cal Biscuits

Nutritional value: Calories 99, total fat 3g, saturated fat less than 1g, cholesterol less than 1g, sodium 72mg.

Ingredients (for 6 biscuits)

  • 1 cup self rising flour
  • 3 tbsp fat free mayonnaise
  • 6 tbsp low fat milk
  • 2 tbsp water

​Method

​Mix together dry ingredients with mayonnaise until a crumb-like texture is formed. Stir in milk and water. Drop biscuits on a sheet and bake in oven for 12 minutes.

Health benefits

These biscuits contain no fat and you can make them extra healthy by serving them with protein rich eggs or bacon. Alternatively, cut them open and apply some light butter and you are good to go. You can even make them ahead and keep them fresh in an aluminium foil.

See detailed recipe here.

3. Low Cal Healthy French toast Recipe

low cal french toast

Source: http://www.hungry-girl.com

Nutritional value: Calories 149, proteins 5 g, vitamin A 7% of DV.

Ingredients

  • Low cal bread - look for light bread having about 45 calories per slice
  • Fat free egg substitute (egg whites) -1/3 cup
  • ½ tsp cinnamon
  • ½ tsp vanilla extract
  • Low cal sweetener- use natural Stevia
  • Light whipped butter
  • Nonstick cooking spray
  • Serving suggestion - sugar free fruit preserves or ultra light/sugar free pancake syrup

​Method

​Mix egg substitute, cinnamon, and vanilla extract in a wide bowl and set aside. Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add butter and allow it to coat the bottom of the skillet.

Meanwhile, coat bread on all sides with the egg mixture and place egg-coated bread in the skillet. Cook until golden brown and add your topping.

Health benefits

Quick and easy, this French toast recipe is low in calories and high in proteins. The recipe also offers limitless possibilities for serving - add some coconut shreds or extra lean ham for protein and tons of flavours. You can also add some canned pumpkin to the batter for extra fibre and beta carotene and extra deliciousness.

Get detailed recipe here

4. Low Cal Spanish Omelet

spanish omlette

Source: http://www.slimmingworld.co.uk

Nutritional value: Calories 242, total fat 9g, protein 19g, carbohydrates 18g.

Ingredients

  • 1 ½ cup bell peppers chopped - you can save some time by buying frozen chopped veggies
  • 1 large onion peeled and chopped
  • 1 can of potatoes drained
  • 6 large eggs
  • Salt , pepper, dried thyme
  • Low cal cooking spray
  • Serving suggestion - serve with a mixed green salad

​Method

​Beat together eggs with seasoning and veggies and cook on a heated skillet until fluffy and done.

Health benefits

The recipe contains eggs which are high in proteins and trace minerals like selenium. The recipe hardly takes time-you can make it under 15 minutes on busy mornings. You can make it extra healthy by adding mushrooms and zucchini.

Get detailed recipe here

5. Low Fat Apple Crumb Cake

apple crumb coffee cake

Source: http://tastykitchen.com/

Nutritional value: Calories 188, total fat 5g, saturated fat less than 1g, cholesterol 11mg, sodium 68mg.

Ingredients

For the cake:

  • ½ cup sugar free apple sauce
  • ¾ cups lightly packed brown sugar
  • 1 large egg, 1 cup all purpose flour
  • ½ tsp each baking soda and cinnamon powder
  • ½ cup low fat plain yogurt
  • ½ tsp vanilla extract
  • 1 and ¼ cups apple cored, peeled and chopped

For the topping:

  • 1 tbsp low fat butter
  • 3 tbsp light brown sugar
  • 3 tbsp flour

​Method

Make the cake batter, sprinkle with crumbly topping and bake in preheated oven for 30 mins. Once cooled, serve with low fat whipped cream. You can make this ahead and keep.

Health benefits

Apple is rich in fibre and has many antioxidant health benefits. It contains only 5g of fat so you can eat and serve this cake with no regrets.

​Make this recipe with peaches instead of apples. You can also add pecans and walnuts to the recipe to make it rich in Omega 3 essential fatty acids.

See detailed recipe here.

6. Low Cal Pumpkin Cranberry Muffins

pumpkin muffins

Source: http://www.myrecipes.com

Nutritional value: Total calories 200, protein 3g, carbs 41g, potassium 35 mg, sodium 188mg.

Ingredients

  • 1 ½ cups all purpose flour
  • 1 tsp baking soda
  • ¾ tsp ground ginger
  • ½ tsp each cinnamon and baking powder
  • A pinch of salt
  • 1/8 tsp ground cloves
  • 1 cup each of brown sugar (and ¼ cup more) and canned pumpkin puree
  • ½ cup low fat butter milk
  • 1 large egg
  • 2 tbsp vegetable oil
  • Dried chopped cranberries - 1/2 cup
  • Cooking spray

​Method

Mix dry and wet ingredients and in a food processor beat on medium speed. Pour batter in 12 muffin cups. Bake for 25 minutes.

Health benefits

Cranberries are high in fibre and can help prevent urinary tract infections. Pumpkin is packed with vitamin A and fibre. The recipe gives you 3g of protein per serving.

See detailed recipe here.

7. Healthy Breakfast Quinoa

breakfast quinoa

Source: http://www.myrecipes.com

Nutritional value: Total calories 183, protein 4g, fibre 4 g, vitamin C 37% of DV, sodium 84 mg, potassium 269 mg.

Ingredients

  • ½ cup uncooked quinoa
  • ¾ cup low fat coconut milk
  • 2 tbsp water
  • 1 tbsp brown sugar
  • ¼ cup unsweetened coconut flakes
  • 1 cup each of chopped bananas and strawberries

​Method

Roast quinoa, and prepare it according to packet instructions. Once half done, add coconut milk, sugar and mix well. Boil the mixture further. Toast coconut flakes. Top the prepared quinoa with fruits and flakes.

Health benefits

Quinoa is being hailed as superfood – it is packed with several essential nutrients, proteins and fibre. You can make this breakfast heartier by serving it with eggs.

See detailed recipe here.

8. Healthy Breakfast Tacos

breakfast taco

Source: http://www.self.com

Nutritional value: Total calories 275, protein 13g, carbs 18g, sodium 354 mg, cholesterol 206 mg, potassium 169 mg.

Ingredients

  • 2 corn tortillas
  • ½ cup low sodium beans of your choice
  • 1 tsp each cumin and turmeric
  • Salt and pepper to taste
  • 4 eggs
  • Coconut oil or olive oil for cooking
  • Baby spinach leaves- chopped 2 cups
  • ½ avocado thinly sliced
  • Chopped cilantro
  • Hot sauce optional

​Method

Cook the beans with spices and hot sauce. Garnish with cilantro. In a pan, fry the spinach leaves and remove and set aside. Scramble and cook eggs in the remaining oil in the same pan. Warm the tortillas and place them on a plate. Add beans, eggs, spinach leaves. Top it with avocado slices and garnish with some more cilantro.

Health benefits

Packed with protein, these tacos make a filling and satisfying breakfast. The beans are rich in fibre and proteins and avocado is packed with health essential fatty acids. Cilantro is a great detoxifying agent. Turmeric has many health benefits and other spices build immunity to diseases. 

See detailed recipe here.

9. Oats with Blueberry Compote

steel cut oats cinnamon blueberry compote

Source: http://www.myrecipes.com

Nutritional value: Calories 255, protein 5g, fibre 6 g, sodium 173 mg, potassium 50 mg.

Ingredients

  • 2 cups fresh or frozen blueberries
  • ¼ cup brown sugar
  • 1 tbsp each fresh lemon juice and fresh organic butter
  • 1 cup steel cut oats
  • 1 tsp fresh lemon rind
  • ¼ plus ¼ tsp cinnamon powder for oats and compote each
  • 4 cups water
  • Pinch of salt

​Method

Prepare the compote the night before. Prepare oats as required. Serve with heated compote.

Health benefits

Look no further than steel cut oats to get your daily fix of fibre. Blueberries are packed with antioxidants and vitamins and they help the oats ‘go down’ smoothly.

See detailed recipe and serving suggestion here.

10. Greek Yogurt with Fruits

kiwi greek yogurt blueberries

Source: http://www.goodtoknow.co.uk

Nutritional value: Total calories 95, fibre 4g.

Ingredients

  • 1 cup Greek yogurt
  • 1 cup chopped and peeled Kiwi
  • 1 cup fresh or frozen blueberries

​Method

Simply combine all ingredients. You can even blend it in a food processor to make a smoothie.

Health benefits

Super fast to make and delicious to taste, this yummy breakfast has absolutely no cholesterol and is packed with calcium, fibre and antioxidants.

See detailed recipe here.

11. Mini Mushroom and Sausage Quiche

mini mushroom sausage quiches

Source: http://www.eatingwell.com

Nutritional value: Total calories 128 calories,190g cholesterol, 163 mg sodium, 4 g carbs, 291 mg potassium

Ingredients

  • 8 oz turkey sausages crumbled
  • 1 tsp extra virgin olive oil
  • 8 oz mushrooms sliced
  • ¼ cup scallions
  • ¼ cup cheese
  • 5 eggs
  • 3 egg whites
  • 1 cup skim milk
  • Salt pepper to taste

​Method

Coat a muffin tin with cooking spray. Cook mushrooms, scallions and sausages separately in a skillet. Beat eggs and egg whites with milk. Mix mushrooms with sausages and cool. Spoon egg mixture in muffin tins and add mushroom mixture in each tin. Bake until done.

Health benefits

Packed with proteins and vitamin D, these quiches are tasty and low in fat. Make them the night before and warm before serving.

See detailed recipe here.

12. Fruit Bran Milkshake

fruit bran milkshake recipe

Source: http://www.evernewrecipes.com

Nutritional value: Calories 261, total fat 1 grams, saturated fat 0 grams, cholesterol 10 milligrams, sodium 320 mg, total carbohydrate 52 grams, fibre 11g, sugars 22g , protein 17g.

Ingredients

  • 2 cups low fat milk
  • ¼ cup bran cereal
  • ¼ tsp each vanilla extract and cinnamon powder
  • 1 medium apple, sliced

​Method

Pour half of milk in ice cubes and freeze overnight. Blend remaining ingredients until frothy. Add frozen milk cubes and serve.

Health benefits

This is an ideal recipe for kids and adults who hate eating cereals. You can quickly drink this cold and delicious smoothie that is packed with tons of fibre and protein. Cinnamon is ideal for weight loss and apple literally will keep the doctor away!

See detailed recipe here.

13. Drink your oats- Delicious Low Cal Oatmeal Smoothie

banana oatmeal smoothie

Source: http://www.marthastewart.com

Nutritional value: Calories 375, total fat 2g, cholesterol 0 mg, sodium 106 mg, total carbohydrate 90 g, fiber 4 g, sugars 43 g, protein 3 g.

Ingredients

  • 1 cup apple juice fresh or store brought or you can use 1 cup plain yogurt
  • 1 frozen banana
  • 3 heaped tbsp of uncooked oatmeal
  • 3 tbsp organic maple syrup or 2 tsp honey
  • ¼ tsp cinnamon
  • Any other frozen fruits you like

​Method

Blend all ingredients together in a blender.

Health benefits

Oatmeal is rich in fibre, proteins and minerals. This is a cholesterol free recipe ideal for weight watchers and those looking to improve heart health. If you are watching your sugar intake, you should not have it every day.

See more information and detailed recipe here.

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14. Low Fat Bacon Potato Patties

bacon potato pancakes

Source: http://allrecipes.com

Nutritional value: Total calories 259, fat per serving 5g

Ingredients

  • 4 slices low fat bacon
  • 4 potatoes peeled and shredded
  • ¼ cup all purpose flour
  • 2 eggs
  • Minced garlic 1 tsp
  • 1 tbsp dried powdered thyme
  • Salt and pepper to taste
  • Oil for frying

​Method

Cook bacon, cool and crumble. Combine all ingredients and shape into patties. Fry the patties in a shallow pan or the same skillet where you fried the bacon. 

Variation - Drain the potatoes and use parsley or basil in place of thyme.

Health benefits

Bacon is rich in proteins. Potatoes are rich in fibre, potassium and vitamin C.

See detailed recipe here.

15. Chocolate Banana Soy Smoothie

Nutritional value: Calories 177, 1g fat, cholesterol 0 mg, sodium 85 mg, total carbohydrate 40 g, fibre 3 g, sugar 11 g, Protein 3 g.

Ingredients

  • Plain or flavoured soy milk
  • 1 frozen banana
  • 2 tbsp cocoa powder unsweetened
  • Ice cubes optional

​Method

Blend together all ingredients. Enjoy chilled.

Variation - Add a hint of cinnamon, honey and vanilla extract. Use 1 tbsp of creamy peanut butter.

Health benefits

Healthful smoothie recipe to curb sugar cravings. This delicious breakfast is easy and quick to make and packs tons of proteins and energy.

See detailed recipe here.

16. Low Cal Breakfast Pudding with Chia Seeds

low cal breakfast pudding with chia seeds

Source: http://www.popsugar.com.au

Nutritional value: Calories 206, fibre 2.6g, calcium 8% DV.

Ingredients

  • 1 cup light coconut milk
  • ¼ cup Chia seed
  • Honey or agave nectar to sweeten
  • Fruits, nuts and seeds to garnish

​Method

Soak chia seeds in coconut milk overnight. Next morning, top with fruits and nuts of your choice. Enjoy chilled.

Health benefits

Seeds are naturally rich in omega-3 fatty acids. The coconut milk gives you good fats that are beneficial for healthy skin and hair.

See detailed recipe here.

17. Mexican Scrambled Eggs

mexican scrambled eggs

Source: https://www.nigella.com

Nutritional value: Calories 163, protein 13 g, carbohydrate 7 g fat, 9 g saturated fat 3 g, cholesterol 218 mg, sodium 344 mg.

Ingredients

  • 1 tbsp olive oi
  • 1 soft corn tortilla
  • 1 tomato chopped
  • 1 spring onion chopped
  • 1 green chilli deseeded and cut in small pieces
  • 4 large eggs
  • Salt to taste

​Method

Snip the tortilla using a scissor into thin shreds or noodle-like pieces. In a heavy pan, heat oil. Fry the tortilla strips until golden brown. Set aside. Cook tomatoes and onions. Add tortilla strips and beaten eggs. Scramble the eggs a bit. Remove from heat and continue cooking until done.

Health benefits

Looking for a low cal breakfast recipe with eggs but tired of same old scrambled eggs? Then this protein packed Mexican style scrambled eggs is a fantastic variation. Healthy, quick and tasty, you can also add a bit of cheddar cheese to make the eggs creamier and pack tons of flavours.

See detailed recipe here.

18. Orange Breakfast Shake

orange smoothie

Source: http://www.gimmesomeoven.com

Nutritional value: Calories 220, protein 10 g, carbohydrate 42 g, fat 1 g.

Ingredients

  • ½ cup low fat vanilla yogurt
  • ¼ cup skim milk
  • 2 tbsp orange juice or 1 medium or 2 small fresh oranges peeled and de-seeded
  • Banana (optional)
  • Orange zest 1 tsp (optional)
  • 1 tbsp wheat germ powder for protein (optional)
  • ½ tsp vanilla extract
  • Honey or low calorie sweetener (Stevia) of your choice

​Method

Blend all ingredients and enjoy!

Variation

You can enhance flavour and nutrition of this milkshake by adding some kale or spinach leaves.

Health benefits

Oranges are packed with vitamin C, and adding whey or wheat germ powder can give you a boost of protein. Yogurt is a good source of calcium.

See detailed recipe here.

19. Zucchini Bread

zucchini bread

Source: http://www.eatingwell.com

Nutritional value: Calories 180, carbohydrate 30 g, protein 5 g, total fat 5 g, cholesterol 0 mg, sodium 278 mg.

Ingredients

  • ¾ cup low fat milk
  • ¾ cup brown sugar
  • 2 eggs
  • 1/3 cup olive oil
  • 1 tsp vanilla extract
  • 2 cups zucchini
  • 1 tbsp baking powder
  • 1 tsp baking soda
  • 2 cups whole wheat flour
  • 1 tsp cinnamon
  • Pinch of salt
  • Chocolate chips optional

​Method

Mix dry ingredients. Fold in wet ingredients. Do not over mix. Transfer batter to a bread pan. Bake for 1 hour. Cool completely before slicing. You can make extra batter or extra bread and freeze it for up to 3 months.

Variation

Add cloves, mace and nutmeg along with cinnamon for sweeter and spicier bread. Add ½ cup of wheat germ to flour for extra proteins.

Health benefits

Looking for sweet yet healthy start to your morning? Make this ahead and warm up to serve with a side of eggs or a bowl of oatmeal for a hearty yet low calorie breakfast.

See detailed recipe here.

20. Whole Wheat Donuts

Nutritional value: Calories 210 per donut, protein 3.5g, fibre 2g.

Ingredients

  • ¼ cup each of sugar and margarine
  • ¾ cup buttermilk
  • 2 eggs
  • 1 ½ cups whole wheat flour
  • 1 cup all purpose flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 ½ tsp brown sugar substitute
  • ½ tsp each salt and cinnamon powder
  • ¼ tsp nutmeg powder
  • Oil for frying

​Method

Beat together butter, sugar and eggs. Combine all dry ingredients. Add to the butter and egg mixture. Add buttermilk bit by bit and continue beating on medium speed. Dough will be soft and sticky so refrigerate for 2-3 hours. Once hardened, roll on a floured surface. Shape and fry.

Health benefits

At just 210 calories per serving, this recipe which uses whole wheat flour, a healthier alternative to refined flour, is enough to satisfy your sweet cravings. You can go for baked version of this recipe here to make it low calorie.

See detailed recipe here.

21. Mango Chia and Coconut Smoothie

mango coconut chia smoothie

Source: http://www.foodnetwork.com

Nutritional value: Calories 120, carbohydrates 27 g, protein 2 g, fiber 0 g, sodium 30 mg.

Ingredients

  • 1 tsp chia seeds
  • ½ cup low fat coconut milk
  • ½ cup fresh/frozen mango
  • 1 tbsp honey/agave nectar or any low cal sweetener of your choice
  • 1 tsp lemon juice
  • ¾ cup ice cubes

​Method

Soak chia seeds in coconut milk to plump slightly. Blend all ingredients until creamy.

Health benefits

Mango is packed with vitamin C and potassium and is an ideal fruit for weight loss. Chia seeds give you tons of fibre and omega 3 essential fatty acids. Perfect breakfast to start the day with!

See detailed recipe here.

22. Strawberry Orange Smash Smoothie

strawberry orange smash smoothie

Source: https://www.splenda.com

Nutritional value: Calories 100, carbohydrates 23 g, protein 3 g, sodium 35 mg.

Ingredients

  • 3 cups unsweetened fresh/frozen strawberries
  • 2/3 cup sugar
  • 1 ¼ cups orange juice fortified with calcium
  • 1 cup low fat plain yogurt
  • ½ tsp vanilla extract
  • Ice cubes - optional

​Method

Blend all ingredients.

Health benefits

Looking for quick, energy drink for breakfast that is low in calories? Then you will love this fruity smash. Increase your fruit consumption with this hearty protein rich smoothie.

See detailed recipe here.

23. Sweet Citrus Salad with Mint

citrus salad honey mint

Source: http://www.realsimple.com

Nutritional value: Calories 96, fat 1 g, sodium 4 mg, protein 2 g, carbohydrate 20 g, sugar 19 g, fibre 2g.

Ingredients

  • 1 grapefruit and sweet navel oranges - peeled, sliced and cut into rounds
  • 2 tsp Honey or Agave nectar
  • 4 sprigs of mint leaves

​Method

Place all fruits in a bowl. Drizzle honey on top. Garnish with mint leaves.

Health benefits

Packed with tons of Vitamin C, serve this delicious fruit salad as a side dish to your favourite low calorie breakfast recipes with eggs.

See detailed recipe here.

24. Oatmeal Pancakes

oatmeal pancake

Source: http://www.popsugar.com

Nutritional value: Calories 277, proteins 9g, fibre 3g, potassium 127 mg.

Ingredients

  • ¼ cup all purpose flour
  • 1 cup quick cooking oats
  • 1 tbsp sugar substitute
  • ½ tsp each baking soda and baking powder
  • ¼ tsp cinnamon
  • Pinch of salt
  • 1 cup low fat buttermilk
  • 2 tbsp butter melted
  • 1 large egg
  • Cooking spray/oil

​Method

Combine all ingredients. Make pancakes as usual.

Variation

Add mashed bananas to the batter. Serve with fruit toppings of your choice. Replace all purpose flour with healthier flours like buckwheat, amaranth, whole wheat flour almond meal etc.

Health benefits

Packed with tons of Vitamin C, serve this delicious fruit salad as a side dish to your favourite low calorie breakfast recipes with eggs.

See detailed recipe here.

25. Baked Egg in Avocado Bowls

baked egg avocado bowls

Source: http://theskinnyfork.com

Nutritional value: Calories 271, protein 14.2 g, fibre 2g, sodium 351 mg.

Ingredients

  • 1 large avocado
  • 2 egg whites whisked
  • 4 tbsp low fat cheese shredded
  • 2 slices of reduced fat and low sodium bacon cooked and crumbled
  • Salt and pepper to taste
  • Sriracha sauce to drizzle - optional

​Method

Cut and deseed the avocado. Remove part of the pulp pulp. Whisk egg with seasoning. Spoon the egg in the avocado jackets. Sprinkle cheese and bake. Serve with sauce.

Health benefits

Avocado is packed with tons of omega-3 fatty acids that are essential for healthy weight as well as heart and joint health. Eggs contain protein and cheese gives you calcium.

See detailed recipe here.

26. Quick & Tasty Ham and Cheese Sandwich

ham cheese sandwich

Source: http://www.myrecipes.com

Nutritional value: Calories 246, Protein-16g, Sodium 859 mg, Fibre-4.2g

Ingredients

  • ¼ cup light cream cheese
  • 1 tbsp chopped fresh basil leaves
  • 1 tsp Dijon Mustard 
  • 1 tsp Dijon Mustard
  • Pepper to taste
  • 2 slices of brown whole wheat or whole grain bread
  • 4 oz. Deli ham slices
  • 1 tomato sliced
  • ¼ cup shredded cheddar cheese

Method

Combine cream cheese, basil, mustard and pepper. Apply to 2 slices of bread. Top one slice with ham, tomato and cheddar cheese. Broil for few minutes until cheese melts and bread is toasted lightly. 

Health benefits

This sandwich is quick and tasty-you can have it for breakfast or lunch and it hardly packs any calories but has tons of protein.

See detailed recipe here.

27. Low Carb Tofu Scramble with Veggies

low fat tofu scramble

Source: http://www.vanishingveggie.com

Nutritional value: 90 calories, 7g Carbohydrates, 7g protein

Ingredients

  • 1 tsp olive oil 
  • 1 pack of soft tofu
  • Frozen mixed veggies-cauliflower, beans, peas, carrots, corns etc.
  • 4 tbsp nutritional yeast
  • 3 cups Kale leaves chopped
  • 1 tbsp of Asian spices - turmeric, cumin and paprika
  • Salt pepper to taste

Method

Heat oil in skillet. Cook tofu and scramble it up. Add veggies and cook for few minutes. Serve hot.

Health benefits- If you are looking for low calorie breakfast recipes without eggs, then Tofu is a great alternative. It is packed with proteins and the veggies give you enough fibre to keep you full longer.

See detailed recipe here.

28. Low Cal Cheesy Breakfast Pizza

cheesy breakfast pizza

Source: http://www.thesmartcookiecook.com

Nutritional Value: 205 cal, Protein- 27 grams

Ingredients

  • Low carb high fibre Tortilla
  • ½ cup egg substitute
  • 2 tbsp lite cheddar cheese
  • Chopped chives for garnish
  • Broccoli cheese sauce (optional) - ½ cup
  • Salt pepper to taste

Method

Bake tortilla in oven at 350 F for few minutes until lightly browned. Set the oven on broil after removing tortillas. Cook broccoli and cheese together. Make a regular omelette of eggs. Transfer prepared omelette on tortilla and sprinkle cheese. Place the ‘pizza’ in broiler for 2 minutes or until the cheese melts.

Health benefits: Who does not like pizza for breakfast? Try this healthier low cal recipe and get the daily value of calcium, fibre and protein.

See detailed recipe here.

29. Honey Banana Brown Rice Pudding

honey banana rice pudding

Source: http://www.cheatsheet.com

Nutritional value: 219 calories, Proteins 5g, Fibre- 2.5 g

Ingredients

  • ½ cups cooked leftover brown rice
  • 1 cup skim milk
  • 1 tbsp butter
  • ½ tsp nutmeg 
  • ½ tsp cinnamon powder 
  • 2 tbsp honey, or low cal sweetener or Agave nectar 
  • 1 banana- mash half and slice other half for topping 
  • nuts, fruits and seeds of your choice for garnishing

Method

Combine first 6 ingredients and mashed bananas. Bring to a boil then simmer gently for few minutes. Bring to a boil then simmer gently for few minutes. Bring to a boil then simmer gently for few minutes. Serve with banana slices and nuts.

Health benefits- This sweet brown rice pudding is a twist to your regular oats, porridge and other conventional breakfast puddings. You can cook a little extra rice the night before and use the leftover for a hearty breakfast that is packs less than 300 calories but tons of proteins and fibre.

See detailed recipe here.

30. Hot Breakfast Couscous

hot breakfast couscous

Source: http://allrecipes.com

Nutritional Value: Calories 286, Proteins 10 g

Ingredients

  • 2 cups skim milk
  • 2 tbsp sweetener of your choice- or you can use honey/Agave nectar 
  • 3 tsp cinnamon powder 
  • 2 cups dry couscous 
  • 1/3 cups chopped nuts and dry fruits

Method

In a saucepan combine couscous with milk and honey. When it is half cooked, stir in the cinnamon powder. Continue cooking till done-about three minutes. Let stand for 5 minutes. Add nuts and serve warm.

Health benefits- Whole wheat couscous is similar to barley in texture and is an ideal breakfast for cold mornings. You get fibre, protein and calcium without overloading on calories. Add some brown sugar in place of honey and garnish with dates and walnuts to increase nutritional value.

See detailed recipe here.

Barbara Komorek

Barbara is the founder and owner of www.leanhealthyandwise.com. She is a former research scientist with a serious passion for health. She enjoys writing about nutrition, wellness and lifestyle and empowering people to take control of their health.
Here are some quick and healthy low calorie breakfast recipes on the go that are great for weight loss and contain fewer than 300 calories.

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