50+ Quick and Easy Low Calorie Breakfast Recipes for Busy Mornings

Starting your day with a nutritious, low-calorie breakfast is one of the best ways to set the tone for healthy eating throughout the rest of the day.

Breakfast is often hailed as the most important meal of the day, and for good reason—it gives you the energy you need to stay productive and focused. But if you’re trying to maintain a balanced diet or lose a few pounds, you might be wondering how to make this meal both satisfying and light on calories. Fortunately, there are countless options that won’t leave you feeling sluggish or hungry by mid-morning.

In this post, we’ve curated a collection of over 50 low-calorie breakfast recipes that are perfect for anyone looking to make healthier choices without sacrificing flavor or satisfaction. Whether you prefer sweet, savory, or something in between, these recipes offer a wide variety of delicious options to suit your taste and keep you energized all morning long.

From protein-packed smoothies to filling omelets, there’s a recipe for everyone. You’ll discover breakfasts that are not only low in calories but also rich in essential nutrients like fiber, healthy fats, and lean proteins.

With these 50+ breakfast ideas, you’ll be well on your way to achieving your health goals while enjoying every bite.

50+ Quick and Easy Low Calorie Breakfast Recipes for Busy Mornings

Eating a low-calorie breakfast doesn’t have to mean sacrificing flavor or satisfaction. With these 50+ recipes, you can enjoy a variety of nutritious meals that fuel your body and keep you full throughout the morning.

Whether you’re aiming to lose weight, maintain a healthy lifestyle, or simply feel better, these breakfasts are a fantastic way to kickstart your day without overloading on calories.

Remember, the key to a healthy breakfast is balance. Choose recipes that include a mix of protein, healthy fats, and fiber to help you feel satisfied and energized.

So, get creative, mix and match your favorite ingredients, and enjoy a low-calorie breakfast that’s as delicious as it is good for you!

Greek Yogurt and Berry Parfait

This Greek Yogurt and Berry Parfait is a nutrient-rich, protein-packed breakfast that’s refreshing, light, and loaded with antioxidants. Combining the creamy texture of Greek yogurt with the natural sweetness of berries creates a delightful balance of flavors, while the added nuts or seeds provide a crunchy contrast and satisfying fiber to keep you full. This parfait is under 200 calories, making it a guilt-free breakfast choice.

Ingredients:

• 1 cup non-fat Greek yogurt
• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds or flaxseeds
• 1 tablespoon sliced almonds or crushed walnuts (optional)
• 1 teaspoon honey or a few drops of stevia (optional)

Instructions:

1. In a bowl or glass, layer half of the Greek yogurt as the base.
2. Add a layer of mixed berries on top of the yogurt.
3. Sprinkle half of the chia seeds or flaxseeds for added texture.
4. Repeat the layers with the remaining yogurt, berries, and seeds.
5. Drizzle honey on top if you prefer a hint of sweetness.
6. Garnish with almonds or walnuts if you’d like extra crunch.

Greek Yogurt and Berry Parfait is a versatile breakfast option that feels indulgent but is low in calories and high in nutritional benefits. It’s quick to make and can be easily customized with different berries, nuts, or seeds based on your preferences. This breakfast is perfect for busy mornings when you need a quick, nutritious, and tasty start to your day.

Veggie-Packed Egg White Scramble

This Veggie-Packed Egg White Scramble is an excellent low-calorie breakfast option for those looking for a savory, protein-rich start to their day. Egg whites are a fantastic source of protein without the extra calories found in yolks, and adding colorful vegetables provides fiber, vitamins, and a filling, satisfying texture. In under 150 calories, this scramble is perfect for keeping your breakfast healthy and nutritious.

Ingredients:

• 4 large egg whites
• 1/4 cup diced bell peppers (red, green, or yellow)
• 1/4 cup chopped spinach
• 1/4 cup diced mushrooms
• Salt and pepper to taste
• Non-stick cooking spray or 1 teaspoon olive oil

Instructions:

1. In a small skillet, heat the olive oil over medium heat or spray with non-stick cooking spray.
2. Add the diced bell peppers, spinach, and mushrooms. Sauté for 2-3 minutes until the vegetables are softened.
3. In a bowl, whisk the egg whites with a pinch of salt and pepper.
4. Pour the egg whites into the skillet with the vegetables and cook, stirring occasionally, until the eggs are fully set.
5. Season with additional salt and pepper if desired, and serve immediately.

The Veggie-Packed Egg White Scramble is a wonderful way to enjoy a low-calorie, hearty breakfast while incorporating fresh vegetables into your meal. This dish is customizable, allowing you to add or substitute different veggies based on what’s available. Enjoy it as a standalone breakfast or pair it with a slice of whole-grain toast for added fiber and satisfaction.

Overnight Chia Seed Pudding with Almond Milk

Overnight Chia Seed Pudding is a delightful and easy-to-make breakfast option that’s perfect for those looking to keep calories low while enjoying a naturally sweet and satisfying meal. Chia seeds expand in liquid, creating a creamy pudding texture that’s rich in fiber and omega-3s. This recipe is dairy-free, using almond milk as a light alternative, and is under 200 calories. It’s an ideal choice for those on the go.

Ingredients:

• 2 tablespoons chia seeds
• 1/2 cup unsweetened almond milk
• 1/4 teaspoon vanilla extract
• 1/2 teaspoon honey or agave syrup (optional)
• Fresh berries for topping

Instructions:

1. In a small jar or bowl, combine the chia seeds, almond milk, vanilla extract, and honey or agave syrup.
2. Stir well to ensure the chia seeds are evenly distributed in the liquid.
3. Cover and refrigerate overnight or for at least 4 hours, allowing the chia seeds to expand and create a pudding-like texture.
4. In the morning, give the pudding a good stir, then top with fresh berries for added flavor and nutrition.

Overnight Chia Seed Pudding with Almond Milk is a make-ahead breakfast option that’s both nutritious and satisfying. Its high fiber content helps you feel full for longer, while the natural sweetness from honey and berries keeps it refreshing. This low-calorie, nutrient-dense meal is a fantastic way to prepare a breakfast that’s ready whenever you need it.

Avocado and Tomato Toast on Whole Grain Bread

Avocado and Tomato Toast on Whole Grain Bread is a classic breakfast that’s creamy, fresh, and filled with healthy fats and fiber. Avocados offer essential vitamins and heart-healthy fats, while the whole grain toast adds fiber for a filling meal under 200 calories. This is a simple yet delicious way to enjoy a low-calorie, nutrient-packed breakfast.

Ingredients:

• 1 slice of whole-grain or sprouted bread
• 1/4 ripe avocado
• 2-3 slices of tomato
• Salt and pepper to taste
• Red pepper flakes (optional for a little kick)

Instructions:

1. Toast the slice of whole-grain bread to your desired crispiness.
2. While the bread is toasting, mash the avocado in a small bowl with a pinch of salt and pepper.
3. Spread the mashed avocado over the toast, then top with tomato slices.
4. Add an extra sprinkle of salt, pepper, or red pepper flakes, if desired.

Avocado and Tomato Toast is a quick, flavorful, and low-calorie option that’s perfect for any morning. It’s easy to make, nutrient-dense, and customizable with your favorite spices. This toast keeps you full and provides essential vitamins and minerals, making it an ideal breakfast choice for a healthy lifestyle.

Cottage Cheese and Pineapple Bowl

This Cottage Cheese and Pineapple Bowl is a refreshing, protein-packed breakfast that’s naturally sweet and creamy. Cottage cheese provides a solid dose of protein and calcium without many calories, and the pineapple adds a tropical sweetness with fiber. This bowl is low in calories, coming in at around 180 calories, and provides a balanced blend of protein, fiber, and a hint of sweetness.

Ingredients:

• 1/2 cup low-fat cottage cheese
• 1/4 cup fresh or canned pineapple chunks (in juice, drained)
• 1 tablespoon unsweetened shredded coconut (optional)

Instructions:

1. Scoop the cottage cheese into a small bowl.
2. Top with pineapple chunks, spreading them evenly over the cottage cheese.
3. Sprinkle with shredded coconut if you’d like a hint of extra tropical flavor.

Cottage Cheese and Pineapple Bowl is a light, easy-to-make breakfast that satisfies both sweet and savory cravings. It’s perfect for busy mornings or as a refreshing snack. High in protein and low in calories, this breakfast option will keep you full and energized while helping you stick to your health goals.

Spinach and Feta Omelette

This Spinach and Feta Omelette is a protein-rich, flavorful breakfast that combines the fresh taste of spinach with the tanginess of feta cheese. Egg whites keep it low-calorie, while spinach and feta add flavor, vitamins, and calcium. At under 200 calories, this omelette is an excellent choice for a low-calorie, nutrient-packed breakfast that’s light but filling.

Ingredients:

• 3 large egg whites
• 1/4 cup fresh spinach, chopped
• 1 tablespoon crumbled feta cheese
• Salt and pepper to taste
• Non-stick cooking spray or 1 teaspoon olive oil

Instructions:

1. Spray a small skillet with non-stick cooking spray or add a teaspoon of olive oil, then heat over medium.
2. Add the spinach to the skillet and cook for about 1-2 minutes until it wilts.
3. In a bowl, whisk the egg whites with a pinch of salt and pepper.
4. Pour the egg whites over the spinach in the skillet, letting them cook for about 1-2 minutes until they start to set.
5. Sprinkle feta cheese on one side of the omelette, then fold it over and cook for another minute until fully set.
6. Serve warm with an extra sprinkle of pepper if desired.

The Spinach and Feta Omelette is a fantastic low-calorie option that combines freshness and a satisfying savory taste. It’s rich in protein and nutrients like iron and calcium, making it a balanced breakfast choice. Easy to prepare, this omelette keeps you full and is perfect for a health-conscious morning routine.

Banana and Almond Butter Rice Cake

This Banana and Almond Butter Rice Cake is a light, yet filling breakfast option that offers a delicious combination of creamy, nutty, and naturally sweet flavors. Using rice cakes as a base keeps it low in calories, while almond butter and banana provide fiber and healthy fats. This breakfast is around 150 calories, making it a great choice for an energy boost without feeling weighed down.

Ingredients:

• 1 plain rice cake (unsweetened)
• 1 tablespoon almond butter (or peanut butter for variety)
• 1/2 small banana, sliced
• A dash of cinnamon (optional)

Instructions:

1. Spread the almond butter evenly over the rice cake.
2. Arrange the banana slices on top of the almond butter.
3. Sprinkle with a dash of cinnamon if desired for added flavor.

Banana and Almond Butter Rice Cake is a convenient and low-calorie breakfast that combines protein, fiber, and natural sweetness. It’s an ideal option for busy mornings, and the rice cake base keeps it light while providing a satisfying crunch. Enjoy this breakfast with a cup of coffee or tea for a quick, nutritious start to your day.

Berry Oatmeal Smoothie

This Berry Oatmeal Smoothie is a delicious, creamy blend of oats, berries, and almond milk that’s both filling and low in calories. Oats add fiber and make the smoothie more satisfying, while berries bring in antioxidants and natural sweetness. With about 180 calories, this smoothie is perfect for a light breakfast that you can easily take on the go.

Ingredients:

• 1/2 cup unsweetened almond milk
• 1/4 cup rolled oats
• 1/2 cup mixed frozen berries (blueberries, strawberries, raspberries)
• 1 teaspoon honey or agave syrup (optional for added sweetness)
• A few ice cubes for texture

Instructions:

1. Combine almond milk, oats, berries, honey (if using), and ice cubes in a blender.
2. Blend until smooth and creamy, adding a bit more almond milk if needed for consistency.
3. Pour into a glass and enjoy immediately.

Berry Oatmeal Smoothie is a refreshing, low-calorie breakfast option that’s rich in fiber, vitamins, and antioxidants. It’s easy to make and perfect for mornings when you’re in a rush but still want something healthy and satisfying. This smoothie is versatile, allowing you to substitute or add ingredients based on your preference.

Zucchini and Egg Muffins

These Zucchini and Egg Muffins are savory, protein-packed breakfast bites that are perfect for meal prepping or a quick breakfast on the go. Each muffin is under 100 calories, making them an excellent choice for those looking to keep calories low while still enjoying a flavorful and nutritious start to the day.

Ingredients:

• 4 large eggs
• 1/2 cup shredded zucchini (squeezed dry)
• 1/4 cup diced bell peppers
• Salt and pepper to taste
• Non-stick cooking spray
• Optional: a sprinkle of low-fat cheese or chopped herbs for flavor

Instructions:

1. Preheat oven to 350°F (175°C) and lightly spray a muffin tin with non-stick cooking spray.
2. In a mixing bowl, beat the eggs, then add the shredded zucchini, bell peppers, salt, and pepper.
3. Pour the egg mixture into the muffin tin, filling each cup about three-quarters full.
4. Bake for 15-20 minutes or until the egg muffins are set and lightly golden.
5. Allow to cool slightly before removing from the muffin tin.

Zucchini and Egg Muffins are a convenient, make-ahead breakfast option that’s low in calories and packed with protein and vegetables. These muffins are easy to store, making them a fantastic choice for meal-prepped breakfasts. Enjoy them warm or cold, on their own, or with a side of fresh fruit for a well-rounded breakfast.

Greek Yogurt with Honey and Almonds

Greek Yogurt with Honey and Almonds is a simple yet nourishing breakfast that’s perfect for anyone who enjoys a creamy, protein-packed start to the day. Greek yogurt provides a rich source of protein and probiotics, while almonds offer healthy fats and crunch. A drizzle of honey adds a touch of natural sweetness, making this breakfast both satisfying and delicious while keeping calories under 200.

Ingredients:

• 1/2 cup plain Greek yogurt (non-fat or low-fat)
• 1 tablespoon honey
• 1 tablespoon sliced almonds
• A pinch of cinnamon (optional)

Instructions:

1. Scoop the Greek yogurt into a bowl.
2. Drizzle the honey over the yogurt and stir to combine.
3. Top with sliced almonds and a sprinkle of cinnamon if desired.

This Greek Yogurt with Honey and Almonds is a light, healthy breakfast that offers a perfect balance of protein, healthy fats, and sweetness. It’s an ideal option for busy mornings when you need something quick but filling. Plus, it’s incredibly versatile—feel free to swap almonds with other nuts or add fresh berries for extra nutrients.

Chia Pudding with Coconut and Berries

Chia Pudding with Coconut and Berries is a creamy, indulgent breakfast that’s packed with fiber, omega-3 fatty acids, and antioxidants. Chia seeds are incredibly nutritious and absorb liquid to create a satisfying pudding-like texture. Topped with fresh berries and a sprinkle of coconut, this low-calorie breakfast is as beautiful as it is delicious, with each serving containing fewer than 200 calories.

Ingredients:

• 2 tablespoons chia seeds
• 1/2 cup unsweetened almond milk
• 1/4 teaspoon vanilla extract
• 1 tablespoon unsweetened shredded coconut
• 1/4 cup mixed berries (blueberries, raspberries, or strawberries)

Instructions:

1. In a small bowl, mix the chia seeds, almond milk, and vanilla extract.
2. Stir well, then cover and refrigerate for at least 4 hours or overnight until the chia seeds have absorbed the liquid and the pudding thickens.
3. Top with shredded coconut and fresh berries before serving.

Chia Pudding with Coconut and Berries is a low-calorie breakfast that’s both nourishing and filling. The chia seeds provide healthy fats and fiber, while the coconut and berries bring a refreshing burst of flavor. It’s perfect for meal prepping, and the pudding keeps well in the fridge for a few days, making it a convenient choice for a quick, nutritious breakfast throughout the week.

Sweet Potato Hash with Eggs

Sweet Potato Hash with Eggs is a savory and satisfying breakfast that combines the natural sweetness of sweet potatoes with protein-rich eggs. This dish is light yet hearty, offering a balance of complex carbohydrates and protein while being low in calories. At around 200 calories per serving, it’s a great option for a filling breakfast that won’t weigh you down.

Ingredients:

• 1 small sweet potato, peeled and diced
• 1 teaspoon olive oil
• 1/4 onion, diced
• 1/2 bell pepper, diced
• 2 large egg whites (or 1 whole egg for extra protein)
• Salt and pepper to taste
• Fresh parsley or chives for garnish (optional)

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat. Add the diced sweet potato and cook for 5-7 minutes until they begin to soften.
2. Add the diced onion and bell pepper, cooking for an additional 3-4 minutes until the vegetables are tender.
3. Push the veggies to one side of the skillet and crack the egg whites into the other side, scrambling them until fully cooked.
4. Season with salt and pepper, then serve the hash with the eggs on top, garnished with fresh herbs if desired.

Sweet Potato Hash with Eggs is a hearty, flavorful breakfast that’s perfect for those who prefer savory options in the morning. It’s rich in nutrients from the sweet potatoes and vegetables, and the eggs add a satisfying protein boost. This low-calorie dish is filling, easy to make, and provides sustained energy throughout the day, making it an ideal choice for a balanced breakfast.

Scrambled Tofu with Spinach and Mushrooms

Scrambled Tofu with Spinach and Mushrooms is a vegan-friendly, high-protein breakfast that mimics scrambled eggs but is much lower in calories. Tofu is a great source of plant-based protein, and when combined with nutrient-dense spinach and mushrooms, it makes for a filling yet low-calorie meal. This dish is both savory and satisfying, providing a great start to your day with about 180 calories per serving.

Ingredients:

• 1/2 block firm tofu, drained and crumbled
• 1/4 cup mushrooms, diced
• 1/2 cup fresh spinach
• 1/4 teaspoon turmeric (for color and flavor)
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add the mushrooms and cook for 2-3 minutes until soft.
3. Add the crumbled tofu, turmeric, garlic powder, salt, and pepper. Stir to combine.
4. Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden.
5. Add the spinach and cook for another 2 minutes until wilted.
6. Serve hot and enjoy!

Scrambled Tofu with Spinach and Mushrooms is a tasty, nutrient-packed breakfast that’s low in calories but high in protein and fiber. It’s a great alternative to traditional scrambled eggs and provides a rich source of vitamins and minerals from the spinach and mushrooms. This meal can be customized by adding other veggies or spices to suit your taste.

Apple Cinnamon Overnight Oats

Apple Cinnamon Overnight Oats are a hearty, nutritious, and low-calorie breakfast that you can prepare the night before. This dish combines the natural sweetness of apples with the warmth of cinnamon and the creamy texture of oats. Packed with fiber and protein, it keeps you full all morning without the added calories, making it an excellent choice for a healthy start to the day.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/2 small apple, diced
• 1/4 teaspoon cinnamon
• 1 teaspoon chia seeds
• A drizzle of honey or maple syrup (optional)

Instructions:

1. In a mason jar or container, combine the oats, almond milk, diced apple, cinnamon, and chia seeds.
2. Stir well to ensure everything is combined.
3. Cover the container and refrigerate overnight (or for at least 4 hours).
4. In the morning, give the oats a good stir and top with extra apple slices if desired. You can add a drizzle of honey or maple syrup for sweetness.

Apple Cinnamon Overnight Oats are a convenient, make-ahead breakfast that is both delicious and nutritious. The combination of oats, apples, and cinnamon provides a cozy and satisfying morning meal without packing in excess calories. This breakfast is a great way to start the day with a balance of fiber, protein, and natural sweetness.

Avocado and Cucumber Salad with Poached Egg

Avocado and Cucumber Salad with Poached Egg is a light yet satisfying breakfast that combines healthy fats, fresh vegetables, and protein. The creamy avocado pairs perfectly with the crisp cucumber, while the poached egg adds a rich, protein-packed topping. This meal is not only low in calories but also refreshing and full of essential nutrients, with approximately 200 calories per serving.

Ingredients:

• 1/2 avocado, sliced
• 1/2 cucumber, sliced
• 1 large egg
• 1 teaspoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions:

1. Bring a small pot of water to a gentle simmer. Crack the egg into a small cup and carefully slide it into the water. Poach the egg for about 3-4 minutes, until the whites are set but the yolk remains soft.
2. While the egg is poaching, arrange the sliced avocado and cucumber on a plate.
3. Drizzle with olive oil and lemon juice, and season with salt and pepper.
4. Once the egg is ready, remove it from the water and place it on top of the avocado and cucumber salad.
5. Garnish with fresh herbs if desired and enjoy!

Avocado and Cucumber Salad with Poached Egg is a refreshing and light breakfast option that’s rich in healthy fats, protein, and essential nutrients. It’s perfect for anyone looking for a filling yet low-calorie meal to start their day. The creamy texture of the avocado, crisp cucumber, and soft poached egg create a balanced and satisfying dish that will keep you energized until your next meal.

Note: More recipes are coming soon!