Start your day with one of these healthy, low-calorie breakfast ideas under 300 calories, including classics and morning favorites like sweet oatmeal, fluffy pancakes and cheesy egg bakes.
1/40
Smoothie Bowl
From the Recipe Creator:
If you love smoothies but sometimes want to linger over breakfast instead of sipping it on the go, then this Jamba-inspired smoothie bowl is your answer. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.
We turned one of our favorite smoothies into a smoothie bowl and topped it with even more fresh fruit and a few toasted almonds for a little crunch. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
2/40
Quinoa-Pear Breakfast Bake
From the Recipe Creator:
My husband and I enjoy quinoa, so I created this pear breakfast bake for our Sunday brunch. The quinoa is a nice change of pace from oatmeal. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
1 serving: 267 calories, 13g fat (4g saturated fat), 15mg cholesterol, 49mg sodium, 35g carbohydrate (18g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 2-1/2 fat, 2 starch.
3/40
Slow-Cooker Frittata Provencal
From the Recipe Creator:
This recipe means that a delectable dinner is ready when I walk in the door from work. The meatless slow-cooker meal also makes an elegant brunch for lazy weekends. —Connie Eaton, Pittsburgh, Pennsylvania
Nutrition Facts:
1 serving: 245 calories, 14g fat (5g saturated fat), 385mg cholesterol, 338mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1 starch, 1/2 fat.
Don’t miss our best low calorie recipes for lunch and dinner!
4/40
Almond Berry Pancakes
From the Recipe Creator:
Whole wheat flour and two kinds of berries add an extra helping of nutrition to these hearty pancakes. It’s a breakfast I feel good about eating. —Sarah Haengel, Bowie, Maryland
Nutrition Facts:
2 pancakes: 239 calories, 6g fat (3g saturated fat), 56mg cholesterol, 262mg sodium, 40g carbohydrate (16g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.
5/40
Scrambled Eggs with Vegetables
From the Recipe Creator:
I like to have friends and family over for a special Sunday brunch, especially when there's a big game on television. These colorful eggs go perfectly with sausage, toasted English muffins and fresh fruit. —Marilyn Ipson, Rogers, Arkansas
Nutrition Facts:
3/4 cup: 173 calories, 10g fat (3g saturated fat), 373mg cholesterol, 455mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.
6/40
Apple Cinnamon Oatmeal
From the Recipe Creator:
Add extra nutrition to fiber-rich oatmeal by adding chopped apple with the peel and chopped almonds. My two boys demand seconds! At 1-1/2 cups per serving, it's hearty and filling. And at zero cholesterol, what's not to love? —Danielle Pepa, Elgin, Illinois
Nutrition Facts:
1-1/2 cups: 253 calories, 7g fat (1g saturated fat), 0 cholesterol, 42mg sodium, 46g carbohydrate (22g sugars, 6g fiber), 6g protein.
7/40
Whole Wheat Pecan Waffles
From the Recipe Creator:
We bought a new waffle maker, and a recipe came along with it. We finally tried it, and after a few changes to suit our tastes, these delicious waffles were the result. —Sarah Morris, Joplin, Missouri
Nutrition Facts:
2 (4-in.) waffles: 241 calories, 14g fat (1g saturated fat), 48mg cholesterol, 338mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2-1/2 fat, 1-1/2 starch.
8/40
Lemon Chia Seed Parfaits
From the Recipe Creator:
These bright and tangy parfaits start the day on a healthy note, but they're also sweet enough to double as dessert. —Crystal Schlueter, Babbitt, Minnesota
Nutrition Facts:
1 serving: 214 calories, 4g fat (2g saturated fat), 7mg cholesterol, 48mg sodium, 33g carbohydrate (26g sugars, 5g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 1/2 reduced-fat milk.
9/40
Pressure-Cooker Eggs in Purgatory
From the Recipe Creator:
Tomatoes and red pepper flakes add spicy zing to these saucy eggs. Serve them with toasted bread or sauteed polenta rounds for an unforgettable morning meal. —Nick Iverson, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 255 calories, 14g fat (4g saturated fat), 193mg cholesterol, 676mg sodium, 20g carbohydrate (9g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 medium-fat meat.
10/40
Open-Faced Egg Sandwiches
From the Recipe Creator:
I always experiment with different herbs on my eggs, since I eat them every morning. This one became one of my favorites! —Valerie Belley, St. Louis, Missouri
Nutrition Facts:
1 sandwich: 231 calories, 11g fat (5g saturated fat), 226mg cholesterol, 416mg sodium, 13g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.
11/40
Potato Omelet
From the Recipe Creator:
Even folks who don't care for eggs will enjoy this dish. The comforting tastes of potatoes, onions and garlic come through. —Edie DeSpain, Logan, Utah
Nutrition Facts:
1 piece: 236 calories, 14g fat (3g saturated fat), 279mg cholesterol, 408mg sodium, 16g carbohydrate (2g sugars, 1g fiber), 11g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 medium-fat meat.
12/40
Ham and Spinach Pie
From the Recipe Creator:
With the exception of the phyllo dough, which I always have on hand, this ham and spinach pie recipe is made entirely from Easter dinner leftovers. One of my neighbors traded me four freshly caught trout for a slice! —Teena Petrus, Johnstown, Pennsylvania
Nutrition Facts:
1 piece: 195 calories, 11g fat (6g saturated fat), 113mg cholesterol, 633mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 fat, 1 lean meat, 1/2 starch.
13/40
Oatmeal Pancakes
From the Recipe Creator:
My family absolutely loves these oat pancakes. I make them every Saturday and Sunday. If I don't, they don't believe it's the weekend! My son's friends often spend the night, and I think it's because they like these oatmeal pancakes so much. They are especially delicious served with molasses and syrup. —Sharon W. Bickett, Chester, South Carolina
Nutrition Facts:
2 pancakes: 263 calories, 8g fat (1g saturated fat), 39mg cholesterol, 474mg sodium, 42g carbohydrate (17g sugars, 3g fiber), 7g protein.
14/40
Sweet Potato and Egg Skillet
From the Recipe Creator:
I try to incorporate nutritious sweet potatoes in meals as often as possible, especially with breakfast. I came up with this recipe to feed my family a healthy, hearty breakfast—and it worked! —Jeanne Larson, Rancho Santa Margarita, California
Nutrition Facts:
1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
15/40
Great Granola
From the Recipe Creator:
Nuts, dried fruit and more make a crunchy mix for topping oatmeal or eating by the handful. —Johnna Johnson, Scottsdale, Arizona
Nutrition Facts:
1/2 cup: 290 calories, 14g fat (2g saturated fat), 0 cholesterol, 49mg sodium, 38g carbohydrate (25g sugars, 4g fiber), 6g protein.
16/40
Rustic Vegetable Frittata
From the Recipe Creator:
I love that this veggie-loaded frittata combines seriously nutritious ingredients into a filling dish I can serve as breakfast, lunch or dinner—and is still delicious even as leftovers! —Deborah Jamison, Austin, Texas
Nutrition Facts:
1 wedge: 259 calories, 14g fat (5g saturated fat), 340mg cholesterol, 448mg sodium, 16g carbohydrate (7g sugars, 2g fiber), 17g protein. Diabetic exchanges: 2 medium-fat meat, 1 starch.
17/40
French Omelet
From the Recipe Creator:
This cheesy omelet is modeled after the one I tasted and loved in a local restaurant. Mine is so hearty and rich tasting that no one will guess it's lower in fat. —Bernice Morris, Marshfield, Missouri
Nutrition Facts:
1/2 omelet: 186 calories, 9g fat (4g saturated fat), 207mg cholesterol, 648mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
18/40
What’s in the Fridge Frittata
From the Recipe Creator:
Great for a last-minute breakfast, brunch or lunch, this special frittata has a combination of crab and Swiss cheese that my guests rave about. I also like to use sausage and cheddar cheese with asparagus. —Deborah Posey, Virginia Beach, Virginia
Nutrition Facts:
1 wedge: 215 calories, 13g fat (4g saturated fat), 361mg cholesterol, 265mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
19/40
Banana Oatmeal
From the Recipe Creator:
Oatmeal is a favorite breakfast food, quick, easy and filling. I came up with this version by using some of the same ingredients from my favorite breakfast smoothie. Add bran cereal for a heartier taste and more fiber. A brown sugar substitute and soy milk also blend in well. —Jessi Rizzi, Odenton, Maryland
Nutrition Facts:
1 cup (calculated without additional milk): 215 calories, 2g fat (0 saturated fat), 3mg cholesterol, 71mg sodium, 42g carbohydrate (19g sugars, 4g fiber), 10g protein.
20/40
Greek Breakfast Casserole
From the Recipe Creator:
This is a great dish for a Sunday brunch, or you can cut it into six pieces and freeze it to have as a quick and easy breakfast any day of the week. I also like to make it with broccoli, carrots, green onions, Canadian bacon and sharp cheddar cheese; the variations are nearly endless! —Lauri Knox, Pine, Colorado
Nutrition Facts:
1 piece: 179 calories, 9g fat (3g saturated fat), 229mg cholesterol, 435mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.
21/40
Dutch Baby Pancake with Strawberry-Almond Compote
From the Recipe Creator:
Pannekoeken, or Dutch baked pancakes, are a treat in my husband’s family. You can also try this recipe with vanilla extract, blueberries and lemon peel. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 slice with 1/2 cup topping: 252 calories, 13g fat (4g saturated fat), 153mg cholesterol, 245mg sodium, 27g carbohydrate (13g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 medium-fat meat, 1 fruit.
22/40
Cranberry-Walnut Oatmeal
From the Recipe Creator:
My family loves cranberries but we can get them fresh only during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all year long. —Teena Petrus, Johnstown, Pennsylvania
Nutrition Facts:
1 cup: 293 calories, 8g fat (1g saturated fat), 0 cholesterol, 156mg sodium, 53g carbohydrate (21g sugars, 5g fiber), 7g protein.
23/40
Sausage and Egg Grits
From the Recipe Creator:
I always mix my sausage, grits and eggs together so I thought it would be great to make a casserole that did the same. It’s loaded with downhome flavor without using any butter! —Jeannine Quiller, Raleigh, North Carolina
Nutrition Facts:
1 cup: 208 calories, 6g fat (3g saturated fat), 25mg cholesterol, 369mg sodium, 24g carbohydrate (4g sugars, 1g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch.
24/40
Hearty Multigrain Pancakes
From the Recipe Creator:
Oats and whole wheat flour make these tasty pancakes extra hearty. Try them with applesauce spooned on top! —Jeri Tirmenstein, Apache Junction, Arizona
Nutrition Facts:
2 pancakes: 243 calories, 6g fat (1g saturated fat), 1mg cholesterol, 559mg sodium, 40g carbohydrate (11g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat, 1/2 fat-free milk.
25/40
Greek Veggie Omelet
From the Recipe Creator:
This is a family favorite in my house. It's very quick and satisfying and not to mention, yummy! —Sharon Mannix, Windsor, New York
Nutrition Facts:
1/2 omelet: 271 calories, 19g fat (5g saturated fat), 378mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.
26/40
Ultimate Breakfast Burritos
From the Recipe Creator:
I recently started eating healthier foods, and this is one of my favorite items for breakfast. The peppery eggs and crunchy veggies are sure to wake you up.—Pamela Shank, Parkersburg, West Virginia
Nutrition Facts:
1 burrito: 294 calories, 8g fat (2g saturated fat), 13mg cholesterol, 585mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1 fat.
27/40
Banana Pancakes
From the Recipe Creator:
I love to make pancakes for my family on Saturday mornings. Since we often have ripe bananas, I decided to add them to a batch of pancake batter. The results were delicious!—Lori Stevens, Riverton, Utah
Nutrition Facts:
2 pancakes: 283 calories, 10g fat (2g saturated fat), 63mg cholesterol, 503mg sodium, 40g carbohydrate (12g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 2-1/2 starch, 1-1/2 fat.
28/40
Slow-Cooker Apple Cobbler
From the Recipe Creator:
This is a fabulous recipe to serve on Christmas or any other cold morning. The apples can be peeled if preferred. —Marietta Slater, Justin, Texas
Nutrition Facts:
3/4 cup: 289 calories, 8g fat (1g saturated fat), 5mg cholesterol, 31mg sodium, 58g carbohydrate (31g sugars, 11g fiber), 7g protein.
29/40
Portobello Mushrooms Florentine
From the Recipe Creator:
A fun and surprisingly hearty breakfast dish packed with flavor and richness.
—Sara Morris, Laguna Beach, California
Nutrition Facts:
1 stuffed mushroom: 170 calories, 10g fat (4g saturated fat), 204mg cholesterol, 428mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 0.500 fat.
30/40
Rise and Shine Parfait
From the Recipe Creator:
Start your day with a smile. This fruit, yogurt and granola parfait is so easy to make. If you like, use whatever favorite fresh fruits are in season and are looking best at the supermarket. —Diana Laskaris, Chicago, Illinois
Nutrition Facts:
1 parfait: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.
31/40
Buckwheat Pancakes
From the Recipe Creator:
This buckwheat pancake recipe uses buckwheat flour instead of the wheat-based variety. The light and tender buckwheat pancakes offer a nutty flavor and hearty texture. —Taste of Home Test Kitchen
Nutrition Facts:
2 pancakes (calculated without syrup and additional butter): 195 calories, 6g fat (3g saturated fat), 63mg cholesterol, 667mg sodium, 31g carbohydrate (11g sugars, 3g fiber), 7g protein. Diabetic exchanges: 2 starch, 1 fat.
32/40
Frittata Florentine
From the Recipe Creator:
My family is all about brunchy meals like this gorgeous Italian omelet. Lucky for us, it’s loaded with ingredients we tend to have at the ready. —Jenny Flake, Newport Beach, California
Nutrition Facts:
1 piece: 176 calories, 11g fat (4g saturated fat), 174mg cholesterol, 451mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 fat.
33/40
Shakshuka
From the Recipe Creator:
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling through Southeast Asia, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
Nutrition Facts:
1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
34/40
Whole Wheat Pancakes
From the Recipe Creator:
To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania
Nutrition Facts:
2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
35/40
Calico Scrambled Eggs
From the Recipe Creator:
When you're short on time and scrambling to get a meal on the table, this recipe is just what you need. There's a short ingredient list, cooking is kept to a minimum, and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 188 calories, 13g fat (5g saturated fat), 381mg cholesterol, 248mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein. Diabetic exchanges: 2 medium-fat meat, 1/2 fat.
36/40
Raspberry Peach Puff Pancake
From the Recipe Creator:
Here's a simple, satisfying treat that's perfect when you have company for brunch. It's elegant enough that you can even serve it for dessert at other meals.—Taste of Home Test Kitchen, Milwaukee, Wisconsin.
Nutrition Facts:
1 piece with 1/2 cup fruit and 1 tablespoon yogurt: 199 calories, 7g fat (3g saturated fat), 149mg cholesterol, 173mg sodium, 25g carbohydrate (11g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 fruit, 1/2 starch, 1/2 fat.
37/40
Pumpkin and Chicken Sausage Hash
From the Recipe Creator:
This can be served as a side or as the main dish for breakfast, lunch or dinner. I like to serve it topped with poached or fried eggs for breakfast. —Valerie Donn, Williamsburg, Michigan
Nutrition Facts:
1 serving: 260 calories, 14g fat (3g saturated fat), 60mg cholesterol, 634mg sodium, 19g carbohydrate (13g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat, 1 starch.
38/40
Black Bean & White Cheddar Frittata
From the Recipe Creator:
This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
Nutrition Facts:
1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.
39/40
Broccoli and Cheese Omelet
From the Recipe Creator:
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
Nutrition Facts:
1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.
40/40
Fruit-Filled Puff Pancake
From the Recipe Creator:
This fruity puff pancake is a top breakfast request at my house. The combination of cinnamon, blueberries and bananas is wonderful. —LeAnne Senger, Oregon City, Oregon
Nutrition Facts:
1 slice: 232 calories, 8g fat (4g saturated fat), 171mg cholesterol, 240mg sodium, 34g carbohydrate (22g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1 fruit, 1/2 fat.
Low-Calorie Breakfast Ideas FAQ
What quick, low-calorie breakfasts will keep me full until lunch?
Quick, low-calorie breakfasts that keep you full include high-fiber and high-protein meals like Greek yogurt with fruit and nuts, veggie-loaded omelettes and oatmeal with seeds or nut butter. These meals digest slowly, keeping your energy steady through the morning so you won’t feel tired and start craving a sugary snack for a boost. Add protein powder or cottage cheese to smoothies for extra nutrition to ensure they are a filling, on-the-go breakfast.
What low-calorie breakfasts can I prep ahead for the week?
Low-calorie breakfast recipes like egg muffins loaded with vegetables can be baked, cooled and stored in the refrigerator for easy reheating. Overnight oats or chia puddings can be assembled in individual jars with a variety of fruits or spices for a different flavor each day. You can also bake a large breakfast casserole or frittata and reheat slices for breakfast. Each of these options will stock your fridge, so all you have to do in the morning is grab a serving and go.
Which healthy breakfasts work well for hosting or brunch?
Healthy breakfasts can easily fit into the menu when hosting a brunch, especially if you include plenty of lean protein options and colorful fruits and vegetables. Set out a big fruit platter or yogurt bar with fresh toppings alongside simple egg dishes or whole-grain pancakes. These quick, low-calorie breakfasts keep the occasion feeling festive without compromising on nutrition.
