30 Low Calorie Breakfast Ideas Packed With Protein and Fiber


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Lucy schaeffer

If weight loss is one of your health goals, you may consider cutting breakfast as a way to reduce calories. But Tara Collingwood, MS, RDN, CSSD, a registered dietitian and certified personal trainer says that skipping breakfast would be a mistake. “People who eat breakfast, especially a breakfast with protein, tend to eat less at lunch and dinner,” she says. It makes sense: When you’re super ravenous, you’re more likely to eat quickly and to eat more than you may have otherwise.

Registered dietitian SaVanna Shoemaker, MS, RDN, LD says a balanced breakfast that’s high in nutrients while being low in calories (which she says is anywhere between 300 and 500 calories) should focus on protein, healthy fats and fiber-rich carbs. These nutrients, she says, are key for providing the body with energy while actually keeping you full.

What exactly does that look like? We rounded up 30 examples, with insight from both dietitians on why they’re winning breakfast picks.

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1

Oatmeal with Greens, Tomato and Egg

If you’ve never had savory oatmeal for breakfast, consider this your sign to give it a try. Both Shoemaker and Collingwood say that eggs check the boxes for both protein and healthy fats; it’s a two-for-one win! The greens, tomato and oats up the fiber content even more.

Get the Oatmeal with Greens, Tomato and Egg recipe.

Collingwood is a fan of smoothies for breakfast — as long as they pair the fruit and/or veggies with enough protein to fill you up. Her recommendation is to add Greek yogurt, like with this recipe for a raspberry-banana smoothie. Bonus: It’s portable so you can take this breakfast to go.

Get the Razzle-Dazzle Smoothie recipe.

3

Peanut Butter & Banana Toast

Shoemaker likes nut butter (like peanut butter and almond butter) because it’s high in both protein and healthy fats. Spread it on multigrain toast and pair it with banana to boost the fiber content. Want to up the fiber and protein even more? Sprinkle chia seeds on top.

A tasty way to integrate chia seeds into your breakfast is by incorporating them into overnight oats, a low-calorie breakfast that Shoemaker recommends. Pro tip: She says to add nut butter to up the protein and healthy fats. Top it off with your favorite fruit for a natural way to introduce some sweetness.

Get the Chilled Overnight Chia recipe.

Our nutritionists love Greek yogurt for breakfast because it’s a good source of protein, but have you ever used it to make a spin on French toast? Yep, it works. The egg blended into the yogurt in this recipe delivers additional protein as well as unsaturated fats. Use multigrain bread to get a good dose of fiber. Just stick to one slice for breakfast or else this pick will inch out of low-calorie territory.

Get the Yogurt Toast recipe.

6

Turkish Eggs with Greek Yogurt

This savory breakfast may sound fancy, but it actually comes together in about five minutes. Garlic, dill and cumin are used to jazz up the eggs and Greek yogurt without adding extra calories. And you can cook the egg to any doneness you like!

Get the Turkish Eggs with Greek Yogurt recipe.

7

Oatmeal with Yogurt and Toasted Almonds

Can’t get into savory oatmeal? Pair your oats with Greek yogurt, almonds and a drizzle of honey instead. Collingwood likes that Greek yogurt is full of protein. The almonds add more protein to your bowl and join the oats in delivering filling fiber.

Get the Oatmeal with Yogurt and Toasted Almonds recipe.

8

Avocado Toast with Chia Seeds

Avocado toast on whole grain bread is a beloved breakfast for many health-conscious eaters for a reason: It checks off the healthy fat and fiber boxes in a major way. Remember Shoemaker’s trick of adding chia seeds to overnight oats to up the fiber and protein? The same applies to your avo-toast, and it won’t take away from the flavor.

9

Blueberry Banana Nut Smoothie

This is the classic banana-PB snack (or breakfast toast), but in smoothie form! In this recipe, banana and almond butter are combined with almond milk and blueberries for an easy and delicious morning meal you can sip while answering emails.

Get the Blueberry Banana Nut Smoothie recipe.

10

Curry-Avocado Crispy Egg Toast

Avocado and multigrain bread lack the protein that both RDs say is key for a balanced, low-calorie breakfast, but that completely changes as soon as you add an egg. This recipe is packed with flavor, integrating curry powder, cilantro and lime juice.

Get the Curry-Avocado Crispy Egg Toast recipe.

11

Blueberry Smoothie Bowl

If you want a morning meal that’s naturally sweet but doesn’t have added sugar (one example of nutrient-void calories), this is it. Protein powder and unsweetened nut butter are incorporated to ensure that it actually fills you up.

Get the Blueberry Smoothie Bowl recipe.

12

Scrambled Eggs with Mushrooms

Shoemaker says that one low-calorie, nutrient-rich meal that she loves to make is scrambled eggs with mushrooms. She likes to add mozzarella cheese, too, which has protein and calcium.

13

Green Pineapple Coconut Smoothie

Incorporating tropical fruit into your breakfast is a refreshing way to start the day. Add a scoop of your favorite protein powder to this recipe to ensure you’re getting enough of the nutrient.

Get the Green Pineapple Coconut Smoothie recipe.

Yes, you can absolutely have waffles for breakfast while staying under 500 calories. In this recipe, they’re made with chickpea flour, which is more nutrient-rich than white flour. Stick to just one waffle to keep it low-cal and top it off with a drizzle of olive oil for a savory breakfast meal.

Get the Veggie-Loaded Chickpea Waffles recipe.

Why wait until Hanukkah to savor delicious latkes? They make a great breakfast anytime. Swap potatoes out for zucchini for latkes that are lower in carbs and calories. While the zucchini covers your fiber needs, the eggs used as a binder deliver on the protein and healthy fats. Just go light on the oil to keep it low-cal.

Get the Zucchini Latkes recipe.

16

Fruit and Nuts Bento Box

Both dietitians like incorporating fruit and nuts into their breakfasts for an easy, nutritious way to get fiber, protein and healthy fats. Use your favorites to create a breakfast bento box. Sectioning out the nuts helps with portion control. It’s the perfect way to blend sweet and savory too!

17

Oatmeal with Apricots and Pistachios

Many people overlook apricots as an oatmeal topping, opting for banana, peaches or strawberries. They’re all great choices, but apricots pair particularly well with warming spices such as cinnamon and cardamom, as done in this recipe. While the dried fruit adds flavor and ups the fiber, it does have sugar — so be aware when choosing how much to add.

Get the Oatmeal with Apricots and Pistachios recipe.

18

Spinach and Goat Cheese Egg Muffins

Make a batch of these egg muffins and you’ll make breakfast prepped for days. Made with spinach, goat cheese and, of course, egg, they’re loaded with both protein and fiber.

Get the Spinach and Goat Cheese Egg Muffins recipe.

19

Blood Orange Chia Pudding

How decadent does this chia pudding look? Sometimes, all you need to do to upgrade your breakfast is add in a fruit that provides gorgeous color. Here, coconut milk, chia seeds and a touch of maple syrup are used to make the chia pudding. Then, blood orange slices are added for extra fiber and flavor.

Get the Blood Orange Chia Pudding recipe.

20

Lemon Almond Poppy Seed Muffins

Muffins are often dismissed as a high-calorie breakfast void of nutritional value, but these muffins include healthy ingredients like eggs, yogurt, almonds and, of course, poppy seeds! And they’re only 320 calories each.

Get the Lemon Almond Poppy Seed Muffins recipe.

Yes, you can 100 percent have potatoes for breakfast while keeping it low-cal. Shoemaker recommends opting for sweet potatoes (which are a good source of fiber and vitamin A) as part of a savory hash with egg and greens. First, boil the potatoes until they’re tender. Then cube them and sauté them with olive oil, greens and your favorite spices. Top with a fried egg.

22

Make-Ahead Egg and Cheese Sandwich

Sometimes, there’s nothing better than a classic egg-and-cheese breakfast sandwich on an English muffin. The protein, fiber and carb combo will ensure that you stay full for hours. Add spinach for iron and extra fiber.

Get the Make-Ahead Egg and Cheese Sandwich recipe.

23

Whole-Grain Berry Pancakes

Yes, pancakes can be a low-calorie breakfast! Instead of drowning them in maple syrup, sweeten your stack with pureed raspberries, as this recipe does. Using whole grain flour instead of all-purpose flour is an easy way to up the fiber. Sprinkle walnuts on top for protein and crunch.

Get the Whole-Grain Berry Pancakes recipe.

24

Greek Yogurt and High-Fiber Cereal

Often, a bowl of cereal isn’t all that filling. Collingwood recommends pairing a serving of Greek yogurt with a high-fiber cereal or granola instead since the nuts and seeds in these options are both nutrient-rich and filling. Just be sure to read the nutrition label when granola shopping to make sure it isn’t high in sugar.

25

Spinach Tomato Frittata

One serving of this frittata is just 280 calories, yet it packs a full 23 grams of protein per serving. And you already know the veggies bring fiber to the table — literally. The best part? It takes only 15 minutes to make.

Get the 15-Minute Spinach Tomato Frittata recipe.

26

Make-Ahead Berry, Chia and Mint

If you aren’t a morning person, the more you can prepare your breakfast in advance, the better. Follow this recipe to learn how to prep the ingredients for a berry, mint and chia smoothie. The wild card ingredient? Beets, which are rich in fiber, vitamins A and C and iron.

Get the Make-Ahead Berry, Chia and Mint Smoothie recipe.

Enjoy filling and delicious sweet potato — a good source of vitamin A — for breakfast by turning slices into a substitute for toast. Top it off with fresh veggies, cream cheese and fruit or avocado and nuts for a balanced breakfast.

28

Strawberry-Thyme Millet Bowl

While oatmeal is a go-to breakfast for many, millet is another fiber-packed nutrient that works just as well. (It’s high in protein too.) In this recipe, it’s paired with strawberries, thyme, olive oil, honey and nuts for a breakfast that’s both sweet and savory. Have fun experimenting with your own toppings, too, such as adding banana or apricots.

Get the Strawberry-Thyme Millet Bowl recipe.

29

Salmon Hash with Sunny-Side Up Eggs

Salmon may already be in your regular dinner rotation, but it makes a great breakfast food, too, because it’s full of protein and unsaturated fats. Round it out with eggs and fiber-rich potatoes for a delicious breakfast. One serving of this breakfast is just 365 calories.

Get the Salmon Hash With Sunny-Side Up Eggs recipe.

One way to decrease the number of calories in your morning meal is to substitute a veggie for bread, as this recipe does. Tomato is used as the base while egg is placed right on top for a balance of antioxidants, fiber and protein.

Get the Tomato and Egg Stacks recipe.

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