Did you know that people who regularly skip breakfast tend to have higher levels of LDL cholesterol? These fiber-rich, heart-friendly, low-cholesterol breakfasts are a delicious way to start the day with balance.
1/15
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.
This quick and easy breakfast starts with a berry smoothie as the base. Fresh fruit and nonfat milk keep the bowl a low-cholesterol meal. For more flavor, top your bowl with sliced bananas, homemade granola and a little peanut butter for some serious staying power.
2/15
Quinoa Breakfast Bowl
From the Recipe Creator:
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Nutrition Facts:
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
If you want to branch out from your daily oatmeal habit, spice things up with a breakfast quinoa bowl. Quinoa is rich in fiber and protein, keeping you full all morning long. It’s topped with chopped nuts and seeds, giving your body healthy fats to up your HDL level.
3/15
Overnight Peach Oatmeal
From the Recipe Creator:
Hearty oatmeal combined with bright, sweet peaches make this slow-cooker recipe a perfect breakfast or brunch. This is an excellent make-ahead meal for busy mornings. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.
Oatmeal is rich in fiber, which helps to lower cholesterol, especially LDL. This bowl gets an extra dose of fiber from the peaches and sliced almonds. Try adding a fresh smoothie on the side for an even more delicious fruity flavor.
4/15
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.
Have you overslept and don’t have time for a healthy breakfast? This one comes together in seconds and is as delicious as it is healthy. Nonfat yogurt cuts down on saturated fat, and the fruit and granola add fiber. Try topping with a sprinkling of chia seeds to boost your healthy cholesterol.
5/15
Overnight Cherry-Almond Oatmeal
From the Recipe Creator:
Would you like breakfast ready for you when the sun comes up? If so, try my hot cereal. It's so simple—just place the ingredients in the slow cooker and turn it on before you go to bed. In the morning, enjoy a healthy, warm and satisfying dish. —Geraldine Saucier, Albuquerque, New Mexico
Nutrition Facts:
3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.
There’s nothing better than waking up to the smell of breakfast already made. Toss your low-cholesterol ingredients like oatmeal, almond milk and dried cherries into the slow cooker the night before and ease into your day with this creamy bowl. Top with sliced almonds for a serving of healthy fats.
6/15
Banana Oatmeal Pancakes
From the Recipe Creator:
In our house, we sprinkle these whole wheat pancakes with a little confectioners' sugar because the banana is so sweet that you don't need syrup. —Patricia Swart, Galloway, New Jersey
Nutrition Facts:
2 pancakes: 155 calories, 4g fat (0 saturated fat), 0 cholesterol, 293mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
These vegan pancakes are made from whole wheat pancake mix, mashed banana, oats and walnuts. They are high in fiber and healthy fats. Try serving with a side of fresh berries or a nonfat yogurt parfait.
7/15
Garlic-Herb Mini Quiches
From the Recipe Creator:
Looking for a wonderful way to impress guests? You’ve got it—and you need only five ingredients to make these tasty apps! —Josephine Piro, Easton, Pennsylvania
Nutrition Facts:
1 mini quiche: 31 calories, 2g fat (0 saturated fat), 12mg cholesterol, 32mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 1g protein.
Think you have to avoid eggs if you want a low-cholesterol breakfast? These garlic-herb mini quiches are perfectly portioned and only contain two eggs in the entire recipe. Serve with a side of fresh fruit and roasted asparagus.
8/15
Power Berry Smoothie Bowl
From the Recipe Creator:
While you can't taste the spinach in these smoothies, you'll get all its nutrients along with big berry flavor. —Christine Hair, Odessa, Florida
Nutrition Facts:
1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
For a tasty breakfast that will power you through the day, try this loaded smoothie bowl. It’s sweetened with fruit juice and packed with fiber-rich ingredients like spinach, strawberries and blueberries. It also contains ground flaxseed, which you won’t taste, but will boost your HDL level.
9/15
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.
A fun twist on oatmeal, these healthy pancakes pack the fiber with whole wheat flour and oats. Top with fresh berries, melted nut butter or homemade strawberry syrup if you’re feeling fancy.
10/15
Yogurt & Honey Fruit Cups
From the Recipe Creator:
A tasty combo of fresh fruit and creamy orange-kissed yogurt, this is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
With just the right amount of sweetness, these yogurt and honey fruit cups are a light, refreshing breakfast that will satisfy your morning hunger. Choose nonfat yogurt to cut down on saturated fat, and use your favorite fruit.
11/15
Zucchini Tomato Frittata
From the Recipe Creator:
“ ‘Frittata’ is Italian for ‘omelet,’ and this dinner entree is packed full of veggies. Egg substitute and low-fat cheese lighten it up, making for a healthy meal. It’s great for a quick late-night bite.” Kim Sosebee - Cleveland, Georgia
Nutrition Facts:
1 slice: 138 calories, 4g fat (1g saturated fat), 6mg cholesterol, 484mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable.
You don’t have to give up eggs when following a low-cholesterol diet. This recipe keeps the cholesterol and saturated fat down by using egg substitute and low-fat cottage cheese to achieve that creamy texture. Fresh veggies and spices brighten up this dish while adding nutrients. Pair with a fruit smoothie for a well-rounded meal.
12/15
Breakfast Parfaits
From the Recipe Creator:
The combination of pineapple, raspberries and banana in these yogurt treats makes a bright and cheerful morning breakfast.
Nutrition Facts:
1 parfait: 277 calories, 4g fat (1g saturated fat), 3mg cholesterol, 52mg sodium, 60g carbohydrate (48g sugars, 6g fiber), 5g protein.
These breakfast parfaits up the ante with fresh ingredients that go way beyond berries and cereal. Juicy pineapple adds tons of sweetness naturally. Raisins and almonds add fiber, and the nuts provide healthy fats to boost HDL. Serve with a soy latte for a leisurely meal or breakfast on the go.
13/15
Breakfast Banana Splits
From the Recipe Creator:
I can’t brag enough about this recipe. It’s elegant enough for a formal brunch, yet simple and nutritious. With different fruits and cereals, there are endless potential variations. Renee Lloyd, Pearl, Mississippi
Nutrition Facts:
1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.
Need a simple, impressive dish to bring to brunch? Breakfast banana splits fit the bill. They’re naturally sweetened with blueberries, grapes, kiwi and strawberries. Granola and nuts add fiber to cut the cholesterol. Top with maraschino cherries for a fun touch.
14/15
Quick Oatmeal Raisin Pancakes
From the Recipe Creator:
I found this pancake recipe in a newspaper nearly 50 years ago and have used it ever since. —Karel Hurt, Cortez, Colorado
Nutrition Facts:
2 each: 274 calories, 7g fat (1g saturated fat), 3mg cholesterol, 505mg sodium, 44g carbohydrate (16g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 fruit, 1 fat.
Oats and egg substitute keep these rich pancakes cholesterol-friendly. Try topping them with some fresh strawberries, homemade granola and a dollop of nonfat yogurt.
15/15
Waffles with Peach-Berry Compote
From the Recipe Creator:
This recipe was created one summer Sunday morning when I was looking for a healthier alternative to butter and maple syrup to top my waffles. I was amazed at the results! —Brandi Waters, Fayetteville, Arkansas
Nutrition Facts:
2 waffles with 1/4 cup compote: 251 calories, 4g fat (1g saturated fat), 2mg cholesterol, 324mg sodium, 47g carbohydrate (16g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2-1/2 starch, 1/2 fruit, 1/2 fat.
You won’t believe how good these waffles are for you. They sneak in fiber-rich whole wheat flour and flaxseed in the batter and are then topped with a sweet mixture of peaches, blueberries and strawberries. Add a side of nonfat yogurt and tea for a weekend-worthy brunch any day of the week.
Low-Cholesterol Breakfasts FAQ
What heart-healthy breakfasts can I meal prep for the week?
Some of the best heart-healthy breakfasts for meal prepping are overnight oats, chia pudding, whole-wheat muffins and veggie-packed frittatas. These recipes focus on whole foods instead of highly processed ones and use ingredients like oats, whole grains, vegetables and fruit. You can look for recipes that contain healthy fats, like olive oil and avocado, to keep you satisfied throughout the day.
Which low-fat breakfast ideas are best to take on the go?
The best low-fat breakfast options for on-the-go mornings include fruit smoothies with oats or nut butter, yogurt parfaits layered in jars or whole-grain muffins. These heart-healthy breakfasts are portable, easy to prep and can be customized to suit your tastes. If you will be away from home all day, pack a low-cholesterol snack for later so your hunger doesn’t get the best of you.
What can I top yogurt with for a high-fiber morning meal?
Add fiber to your morning yogurt by topping it with fresh fruit, chia seeds, flaxseed meal, oats or high-fiber granola. You can also fold in chopped nuts, unsweetened shredded coconut or a spoonful of nut butter into yogurt for more layers of texture, flavor and nutrition.
