An energizing breakfast doesn’t need to have a ton of calories! These low-calorie breakfasts will keep you full without disrupting your dieting goals!
Start your day the right way with these delicious low-calorie breakfast ideas. You will always have a tempting but healthy recipe to whip up for the most important meal of the day.
From eggs, muffins, and pancakes, to smoothies, bowls, and puddings, this post will give you 41 breakfast choices that are low in calories but super rich in flavor. Enjoy!
1. Chickpea Scramble Breakfast Bowl
Source: allnutritious.com
Chickpea flour and vegetable broth are used instead of eggs to make this 30-minute dish vegan.
With onions, mushrooms, parsley, and anti-inflammatory turmeric spice, this healthy dish is a nutritious version of your regular scramble.
Plus, it is free of gluten and dairy, and only 180 calories!
Per Serving:
- Calories: 180
- Fats: 8.6g
- Protein: 6.8g
- Carbs: 20g
- Fiber: 3.9g
- Sugar: 5.7g
2. Acai Bowl
Source: theforkedspoon.com
This easy breakfast smoothie bowl uses banana, berries, yogurt, milk, and frozen Acai puree. Of course, if you live somewhere where Acai berries can be found (fresh or frozen), even better.
Top with your favorite toppings such as granola, nuts, seeds, shaved dark chocolate, coconut, etc., and enjoy your breakfast!
Per Serving:
- Calories: 248
- Fats: 10g
- Protein: 7g
- Carbs: 29g
- Fiber: 7g
- Sugar: 20g
3. Spicy Mushroom Wrap
Source: allnutritious.com
By using wholemeal WW tortilla wraps, you can easily whip up this super-filling, Mushroom and veggie breakfast wrap, perfect for a low-calorie diet.
Garlicky mushrooms with spicy yogurt dip accompanied by fresh tomatoes, spinach, and chili peppers. These wraps do not only taste amazing, but they will also keep you full until lunch.
For a less spicy version, omit the chili pepper.
Per Serving:
- Calories: 251
- Fats: 10g
- Protein: 11g
- Carbs: 31g
- Fiber: 3.9g
- Sugar: 6.1g
4. Overnight Steel Cut Oats
Source: beyondthechickencoop.com
Overnight Oats are healthy, fiber-packed, low in calories – and you can make them the night before, so they are ready to go first thing in the morning.
So creamy and versatile, you can top these oats with whatever sweet or crunchy topping comes to mind. Chopped fruit, nuts, and chia seeds are my all-time favorite!
Per Serving:
- Calories: 154
- Fats: 3g
- Protein: 6g
- Carbs: 26g
- Fiber: 4g
- Sugar: 0g
5. Strawberry Chia Pudding
Source: allnutritious.com
Chia pudding is great for meal prep as it keeps well in the fridge, perfect for those busy mornings when you don’t have time for cooking.
If you’re on an extremely low-calorie diet, you might want to swap the oat milk for almond milk. However, that will provide less fiber and protein.
Per Serving:
- Calories: 250
- Fats:
- Protein: 5.7g
- Carbs:
- Fiber:
- Sugar:
6. Breakfast Egg Bake
Source: twokooksinthekitchen.com
This egg bake is one of the most versatile breakfast recipes you will ever find! Use whatever veggies you want, bake however you like (pan, muffin tin, etc.) and breakfast is ready in just over 20 minutes!
For best results, add something crunchy such as peppers, some greens, cheese, and the vital part – onions and eggs.
Per Serving:
- Calories: 144
- Fats: 10g
- Protein: 11g
- Carbs: 2g
- Fiber: 1g
- Sugar: 1g
7. Blueberry Chia Pudding
Source: allnutritious.com
A classic chia pudding with almond milk, vanilla, and maple syrup, topped with a fruity blueberry sauce.
High in fiber and containing 262 calories, this a healthy and convenient breakfast for those who are not counting their carbs.
Love this recipe? Check out these 300 calorie meals.
Per Serving:
- Calories: 262
- Fats: 9.4g
- Protein: 5g
- Carbs: 42g
- Fiber: 12g
- Sugar: 26g
8. Southwest Sweet Potato, Kale, Black Bean Skillet
Source: therecipewell.com
Grated sweet potatoes with kale, pepper, garlic, and black beans. How filling and nutritious does that sound?
Perfect with a boiled or poached egg on the side, and even better on its own, this potato skillet dish is a real Southwestern delight.
Per Serving:
- Calories: 293
- Fats: 5g
- Protein: 14g
- Carbs: 51g
- Fiber: 13g
- Sugar: 5g
9. Avocado Wrap
Source: allnutritious.com
An all-green breakfast wrap with avocados, cucumbers, dill, and some leafy salad. Add some creamy yogurt and pesto, for extra flavor.
It is best if you use Weight Watchers tortillas for this recipe, to keep it low calorie.
So delicious and filling, you cannot even tell how nutritious, and low in calories these wraps are.
Per Serving:
- Calories: 244
- Fats: 13g
- Protein: 6.1g
- Carbs: 27g
- Fiber: 4.4g
- Sugar: 1.4g
10. Pumpkin Pancakes
Source: ourwabisabilife.com
Pumpkin puree, pumpkin pie spice, eggs, almond flour, coconut flour, and some honey join forces for a low-calorie and way healthier version than your regular breakfast pancakes.
For a sugar-free version, swap the honey for another sweetener.
Per Serving:
- Calories: 201
- Fats: 11g
- Protein: 10g
- Carbs: 17g
- Fiber: 5g
- Sugar: 8g
11. Blueberry Oatmeal Muffins
Source: allnutritious.com
These nutritious blueberry-loaded breakfast muffins with rolled oats, coconut flour, and almond milk, are the perfect way to start the day. Plus, they make a great breakfast on the go.
The apple cider vinegar should be an indispensable part as it gives them the oomph that makes these muffins so irresistible.
Check out these 200 calorie recipes.
Per Serving:
- Calories: 199
- Fats: 10g
- Protein: 6.5g
- Carbs: 22g
- Fiber: 2.9g
- Sugar: 10g
12. Scrambled Eggs
Source: rachnacooks.com
This recipe will teach you how to make the perfect low-calorie vegetable scramble.
With onions, tomatoes, cilantro, chili pepper, and lots of garlic, these eggs are flavorful and super spicy.
A definite must-try, even for those who are stocking up on calories.
Check out more low calorie egg recipes here.
Per Serving:
- Calories: 180
- Fats: 11g
- Protein: 11g
- Carbs: 6g
- Fiber: 1g
- Sugar: 2g
13. Orange Smoothie
Source: allnutritious.com
Creamy and rich in Vitamin C and immune boosting nutrients, this orange smoothie is the perfect thing to gulp down in the morning.
This recipe uses almond milk and honey, but feel free to use whole or oat milk for some more calories, or a sweetener if you do not tolerate sugar well.
Per Serving:
- Calories: 107
- Fats: 0.8g
- Protein: 1.6g
- Carbs: 26g
- Fiber: 3.3g
- Sugar: 20g
14. Blueberry Smoothie
Source: organicallyaddison.com
Rich in berries, buttery, nutty, and super sweet, this smoothie is the just thing you need to inject a morning energy dose.
With an equal amount of blueberries and blackberries, almond milk, and some creamy almond butter, this four-ingredient recipe is a quick breakfast to have on a busy morning.
Per Serving:
- Calories: 189
- Fats: 11g
- Protein: 6g
- Carbs: 21g
- Fiber: 8g
- Sugar:
15. Apple Kiwi Smoothie
Source: allnutritious.com
This green smoothie has it all. Sweetness, tropical flavors, creaminess, and iron-boosting spinach to add some more nutrients to your blender.
With a decent protein kick, lots of fiber, and just over 240 calories, you can rest assured that this is a healthy breakfast that will keep you full.
Per Serving:
- Calories: 241
- Fats: 1.5g
- Protein: 12g
- Carbs: 50g
- Fiber: 8.5g
- Sugar: 32g
16. Healthy Oatmeal Breakfast Cookies
Source: suebeehomemaker.com
Cookies for breakfast, anyone? Made with healthy ingredients with lots of healthy fats, this recipe has to be the sweetest nutritious breakfast you’ll ever try.
Crunchy, tender, and with a jam topping, no one will be able to stop after only having one cookie.
Per Serving:
- Calories: 128
- Fats: 5g
- Protein: 2g
- Carbs: 19g
- Fiber: 1g
- Sugar: 10g
17. Baked Eggs with Spinach
Source: allnutritious.com
Egg bake with spinach, onions and a touch of lemon juice, then drizzled with spicy butter and served with a generous dollop of garlicky yogurt.
This spinach egg bake is low in calories and carbs and gluten-free, making it an ideal breakfast choice for most diets and a healthy recipe that won’t spike your blood sugar levels.
Per Serving:
- Calories: 236
- Fats: 18g
- Protein: 13g
- Carbs: 6.8g
- Fiber: 2.1g
- Sugar: 2.6g
18. Sous Vide Egg Bites
Source: bonappeteach.com
If you’ve tried the Starbucks egg bites, you know how delicious they are.
With this copycat recipe, you will make this lovely and creamy egg mixture in jars, and cook until set.
If you don’t have a Sous Vide machine, you can easily prepare this in your Slow Cooker or achieve similar results with a muffin tin.
Per Serving:
- Calories: 170
- Fats: 13g
- Protein: 10g
- Carbs: 2g
- Fiber: 0g
- Sugar: 1g
19. Egg Muffin Cups
Source: allnutritious.com
Here is my ultimate egg cup recipe. Loaded with colorful bell peppers, onions, spinach, and broccoli, this high-protein breakfast is super delicious as well.
Just chop the veggies, whisk the eggs, fill up the muffin tin, and bake. Perfect for breakfast on the go, or even refrigerate them for the next day.
Per Serving:
- Calories: 81
- Fats: 3.7g
- Protein: 6g
- Carbs: 6.1g
- Fiber: 1.6g
- Sugar: 2.9g
20. Instant Pot Breakfast Casserole
Source: recipesfromapantry.com
An Instant Pot breakfast casserole makes a healthy, delicious, and fuss-free breakfast.
In just five minutes of prep time, you can have a low-carb and low-calorie cheesy eggs and veggies breakfast.
The bacon gives incredible crispiness that takes the flavor and texture up a notch. Achieve similar results with diced sausage if you don’t have bacon.
Per Serving:
- Calories: 175
- Fats: 12g
- Protein: 11g
- Carbs: 4g
- Fiber:
- Sugar: 2g
21. Baked Avocado Eggs
Source: lazy-girl.tips
Eggs in avocado halves are a healthy, low-calorie breakfast to have. Besides, being so rich in the healthiest fats, there is nothing but good calories here.
To make, just remove the avocado pit, crack an egg into each half, season with some salt and pepper, bake, and enjoy.
Per Serving:
- Calories: 208
- Fats: 17g
- Protein: 7g
- Carbs: 8g
- Fiber: 6g
- Sugar: 0.4g
22. Feta and Asparagus Frittata
Source: hungryhealthyhappy.com
This delicious, super cheesy breakfast recipe is low in calories and carbs.
So creamy on your tongue, this crème Fraiche-loaded frittata with nutritious greens such as peas and asparagus.
Plus, it is easily customizable. Just chop whatever veggies you have in your fridge and add them to the mix.
Per Serving:
- Calories: 124
- Fats: 9g
- Protein: 10g
- Carbs: 3g
- Fiber: 1g
- Sugar: 2g
23. Baked Oatmeal with Blueberries
Source: pointedkitchen.com
This Baked Oatmeal recipe uses banana, blueberries, and maple syrup to accompany the oats and yogurt, but feel free to use whatever fruits and sweetener you prefer.
I suggest you stick to the cinnamon because it adds a nice warmth, but it will taste just as delicious if you use a bit more vanilla instead.
Per Serving:
- Calories: 175
- Fats: 3g
- Protein: 6g
- Carbs: 32g
- Fiber: 4g
- Sugar: 13g
24. Apple Cinnamon Granola
Source: natalieshealth.com
With rolled oats, dried apples, and some other fruits, hemp seeds, and walnuts, you can easily whip up your own crunchy, low-calorie jar of granola.
The recipe uses a generous amount of cinnamon, vanilla extract, and a pinch of nutmeg, but feel free to adjust the spices according to your preference.
Per Serving:
- Calories: 221
- Fats: 12g
- Protein: 6g
- Carbs: 24g
- Fiber: 3g
- Sugar: 12g
25. Applesauce Vegan Muffins
Source: eatplant-based.com
Applesauce muffins with diced apples and raisins are a sweet, fun, and low-calorie breakfast you will enjoy.
The recipe suggests you add some chopped walnuts to the batter, but you can also use hazelnuts or even almonds.
Rich in warm spices, soft, and moist, these muffins are nothing but fruity sweetness in a cup.
Per Serving:
- Calories: 149
- Fats: 1g
- Protein: 3g
- Carbs: 35g
- Fiber: 3g
- Sugar: 18g
26. Matcha Pancakes
Source: natalieshealth.com
If you are hooked on this green powerhouse powder like I am, then you will love to hear about this ingenious way of using it – in pancake batter.
For deep green color and extra nutrition, add a handful of spinach, too.
The pancakes are made with rolled oats, some hemp seeds, and honey for sweetness.
Per Serving:
- Calories: 163
- Fats: 5g
- Protein: 7g
- Carbs: 23g
- Fiber: 3g
- Sugar: 7g
27. Whole Wheat Blueberry Muffins
Source: cookingwithmammac.com
With just 25 minutes of cooking time, you can have these sweet blueberry-filled muffins on your breakfast table in no time.
The recipe uses buttermilk, but you can use regular milk with half a tablespoon of lemon juice or vinegar to achieve the same result.
Love these muffins? You might also enjoy these coconut flour muffins.
Per Serving:
- Calories: 158
- Fats: 5g
- Protein: 3g
- Carbs: 27g
- Fiber: 2g
- Sugar: 15g
28. Oatmeal with Mango, Coconut, and Date Syrup
Source: byandreajanssen.com
With tropical flavors, fruity sweetness, and fiber-packed oats, this delicious oatmeal with coconut will give you enough energy to get you ready for your daily chores.
I’d even sprinkle some warm spices like cinnamon on top to bring some more comforting notes to the taste.
Per Serving:
- Calories: 166
- Fats: 3g
- Protein: 2g
- Carbs: 36g
- Fiber: 3g
- Sugar: 29g
29. Pumpkin Baked Oatmeal
Source: theroastedroot.net
Baked oatmeal with pumpkin puree has to be one of the best breakfast choices for fall.
Add some pumpkin pie spice to the mix for a warm and super comforting taste.
The recipe uses coconut milk, and I suggest you not swap this with another creamy ingredient because it complements the pumpkin perfectly.
Per Serving:
- Calories: 217
- Fats: 9g
- Protein: 7g
- Carbs: 29g
- Fiber: 3g
- Sugar: 11g
30. Sausage Egg Muffins with Spinach
Source: hauteandhealthyliving.com
With a handful of simple ingredients and 15 minutes of prep time, these egg muffins are super convenient to make and incredibly filling despite its low calorie content.
With turkey sausage, spinach, and a few splashes of hot sauce for a nice kick, no one will be able to pass
Per Serving:
- Calories: 97
- Fats: 7g
- Protein: 7g
- Carbs: 1g
- Fiber: 1g
- Sugar: 1g
31. Crockpot Oatmeal
Source: suburbansimplicity.com
Do you dream of waking up to a warm, freshly cooked oatmeal?
All you need to do is add your oats, apples, milk, and all the other ingredients to your crockpot and cook on low for 7 hours.
Cinnamon-flavored and buttery smooth, there is nothing but comfort that fills up your tummy in this recipe.
Per Serving:
- Calories: 130
- Fats: 3g
- Protein: 4g
- Carbs: 24g
- Fiber: 4g
- Sugar: 9g
32. Granola
Source: beamingbaker.com
Five minutes prep and 25 minutes of baking is all it takes for this crunchy and homemade granola mix.
Made with rice crisps, almonds, coconut chips, almond flour, and some spices and sweetener.
Substitute cinnamon and maple syrup for honey and vanilla sugar or whatever flavoring you desire.
Per Serving:
- Calories: 74
- Fats: 4.7g
- Protein: 1.5g
- Carbs: 7.1g
- Fiber: 1g
- Sugar: 3.6g
33. Vanilla Green Protein Smoothie
Source: healthyseasonalrecipes.com
With just under 200 calories and loaded with protein and fiber, this yummy drink will give you your dose of nutrients in the most delicious way possible and fill you up almost instantly.
This recipe uses spinach, banana, almond milk, and protein powder, but you can let your imagination wild and use some other ingredients, too.
Per Serving:
- Calories: 194
- Fats: 3g
- Protein: 10g
- Carbs: 34g
- Fiber: 9g
- Sugar: 16g
34. Chocolate Chia Pudding
Source: thefoodblog.net
This tastes more like dessert than breakfast, but, shouldn’t that be the thing to love most about it?
Cacao powder and chia seeds in maple-sweet coconut milk that is vanilla-flavored and incredibly delicious.
I’d top this with some banana slices for an even sweeter indulgence, but that’s just my morning cravings talking.
Per Serving:
- Calories: 218
- Fats: 18g
- Protein: 4g
- Carbs: 11g
- Fiber: 5g
- Sugar: 2g
35. Sweet Potato Mushroom Skillet
Source: thefoodblog.net
Sweet potato and mushroom bake with shallots and tomatoes, topped with eggs make a comforting and tummy-filling breakfast.
The recipe also uses 1 full tablespoon of chopped basil, but feel free to substitute with your favorite herb.
It takes about 10 minutes to prepare this breakfast, and just 30 more until it’s ready!
Per Serving:
- Calories: 219
- Fats: 11g
- Protein: 9g
- Carbs: 21g
- Fiber: 3g
- Sugar: 6g
36. Roasted Asparagus with Eggs
Source: jerseygirlcooks.com
Roasted asparagus stalks seasoned and sprinkled with Parmesan cheese, with a fried egg on top make an easy, protein-packed breakfast.
But as simple as this may seem, this recipe is actually low in calories and carbs, which makes it perfect for most dieters.
Per Serving:
- Calories: 169
- Fats: 9g
- Protein: 13g
- Carbs: 10g
- Fiber: 4g
- Sugar: 4g
37. Quinoa Breakfast Bowl
Source: thevgnway.com
Quinoa for breakfast is a hearty and nutritious way to start your day.
With just water, almond milk, and some salt, you can cook quinoa to perfection.
Customize this recipe with your favorite fruit slices, nuts, seeds, spices, honey, or whatever flavors you enjoy eating the most.
Love breakfast bowls? Check out these yogurt bowl recipes.
Per Serving:
- Calories: 165
- Fats: 3g
- Protein: 6g
- Carbs: 28g
- Fiber: 3g
- Sugar: 1g
38. Almond Flour Scones
Source: sweetashoney.co
These crispy, buttery almond scones are gluten-free, Keto, low-carb and low-calorie!
They can be further sweetened by adding some dried fruit to the batter.
For a vegan version, use coconut oil instead of butter. Also, swap the egg for an egg substitute but not the flax option, as the scones will crumble and fall apart.
Per Serving:
- Calories: 232.7g
- Fats: 21.5g
- Protein: 7.5g
- Carbs: 6.7g
- Fiber: 3.4g
- Sugar: 1.1g
39. Strawberries and Cream Breakfast Quinoa Bowl
Source: thevgnway.com
Another great quinoa recipe that cooks this grain with some strawberry jam for an ultimately sweet and fruity taste.
Top with your favorite fruit slices and other toppings such as coconut or dark chocolate shavings.
Healthy and super flavorful, this quinoa bowl will give you a nice protein nudge for the day.
Per Serving:
- Calories: 84
- Fats: 2g
- Protein: 2g
- Carbs: 15g
- Fiber: 1g
- Sugar: 5g
40. Zucchini Egg Bake
Source: blessthismessplease.com
With just four ingredients this zucchini and onion egg bake will be the protein-loaded, low-calorie savory breakfast you need to energize your morning.
I like to serve this with some olive-oil-drizzled cherry tomatoes and avocado slices on the side.
Add your favorite seasonings if you want to boost the taste a little bit.
Per Serving:
- Calories: 169.8
- Fats: 9.8g
- Protein: 14g
- Carbs: 6.2g
- Fiber:
- Sugar: 3.9g
41. Keto Shakshuka
Source: lowcarbspark.com
If you love tomatoes with eggs, then you will love this Keto shakshuka.
Sauteed onions and peppers with canned tomatoes, topped with eggs that are cooked until set and the veggies are buttery soft.
With fragrant spices such as paprika and cumin, this is a flavorful recipe without the fattening calories.
Per Serving:
- Calories: 144
- Fats: 9g
- Protein: 8g
- Carbs: 9g
- Fiber: 3g
- Sugar: 8g
41 Easy Low-Calorie Breakfast Recipes That’ll Keep You Full
Counting your calories? Start your day right with these Low-Calorie Breakfast Recipes. Easy, yummy, and nutritious.
Ingredients
- 1. Chickpea Scramble Breakfast Bowl
- 2. Acai Bowl
- 3. Spicy Mushroom Wrap
- 4. Overnight Steel Cut Oats
- 5. Strawberry Chia Pudding
- 6. Breakfast Egg Bake
- 7. Blueberry Chia Pudding
- 8. Southwest Sweet Potato, Kale, Black Bean Skillet
- 9. Avocado Wrap
- 10. Pumpkin Pancakes
- 11. Blueberry Oatmeal Muffins
- 12. Scrambled Eggs
- 13. Orange Smoothie
- 14. Blueberry Smoothie
- 15. Apple Kiwi Smoothie
- 16. Healthy Oatmeal Breakfast Cookies
- 17. Baked Eggs with Spinach
- 18. Sous Vide Egg Bites
- 19. Egg Muffin Cups
- 20. Instant Pot Breakfast Casserole
- 21. Baked Avocado Eggs
- 22. Feta and Asparagus Frittata
- 23. Baked Oatmeal with Blueberries
- 24. Apple Cinnamon Granola
- 25. Applesauce Vegan Muffins
- 26. Matcha Pancakes
- 27. Whole Wheat Blueberry Muffins
- 28. Oatmeal with Mango, Coconut, and Date Syrup
- 29. Pumpkin Baked Oatmeal
- 30. Sausage Egg Muffins with Spinach
- 31. Crockpot Oatmeal
- 32. Granola
- 33. Vanilla Green Protein Smoothie
- 34. Chocolate Chia Pudding
- 35. Sweet Potato Mushroom Skillet
- 36. Roasted Asparagus with Eggs
- 37. Quinoa Breakfast Bowl
- 38. Almond Flour Scones
- 39. Strawberries and Cream Breakfast Quinoa Bowl
- 40. Zucchini Egg Bake
- 41. Keto Shakshuka
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious breakfast recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all the ingredients.
- Get cooking and make your next Low-Calorie Breakfast!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!