Mornings can be hectic, but starting your day with a healthy and satisfying breakfast is crucial for sustained energy and overall well-being. If you're looking to make lighter choices without sacrificing flavor or satisfaction, these low-fat breakfast ideas will start your day off right. A solid body of research has shown that eating more protein at breakfast can significantly change how we experience hunger throughout the day. Eating a high-protein breakfast can improve our sense of fullness and satiety, resulting in healthier choices throughout the day. Whether you're aiming for weight management, a protein boost, or simply a nutritious meal, there are plenty of delicious and easy-to-prepare low-fat breakfast options to choose from.
The Importance of a Protein-Rich Breakfast
As a nutrition counselor, I can definitely vouch for this effect. Americans generally eat more than the recommended amount of daily protein (although we lean a little too heavily on high fat meats and dairy). But what we don’t do is spread our protein intake out throughout the day. We typically eat most of our protein during dinner. However, studies have shown that if we eat a high-protein breakfast we can improve our sense of fullness and satiety, which can last through the afternoon. In turn, this contributes to us making healthier choices all day - like forgoing mindless snacking and being less tempted by unhealthy foods when we feel our stomachs grumbling. The research suggests that eating about 30 grams of protein for breakfast can help satiate your appetite throughout the day.
Smoothie Sensations
Breakfast Smoothie
Start your day with a burst of fruity goodness with a breakfast smoothie. This is a simple way to make the most of berry season.
Smoothie Bowl
Transform your smoothie into a vibrant and satisfying smoothie bowl. Make a colourful berry smoothie bowl for breakfast. Feel free to swap in mango, pineapple, and kiwi, and substitute coconut water for oat milk for a tropical twist. For those who 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. 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.
Toast Toppers
Creamy Mushrooms on Toast
Indulge in creamy mustard mushrooms on toast for a quick and healthy vegetarian breakfast. Serve it with a light cream cheese sauce and a sprinkling of chives.
Read also: Delicious Plant Paradox Breakfasts
Kale, Tomato & Poached Egg on Toast
Enjoy a tasty and nutritious way to eat kale: smothered in a runny yolk and scattered with feta cheese. This veggie, low-calorie breakfast has it all!
Frittata Favorites
Ham, Mushroom & Spinach Frittata
Try a filling frittata that's low in calories and guaranteed to keep you going until lunch. Save half in the fridge overnight if you're cooking for one.
Veggie Breakfast Bakes
Hit 3 of your 5-a-day with this alternative fry-up - it's packed with vegetables and oven-baked.
Spinach & Jalapeño Brunch Fritters
Frozen chopped spinach is a brilliant freezer staple - all the hard work is done, so it just needs to be defrosted and squeezed out. Top these cheesy veg fritters with a poached egg for brunch.
Omelette Options
Healthy Pepper, Tomato & Ham Omelette
If you're in need of a healthy protein boost, try making this healthy omelette for breakfast - using fewer yolks lowers the cholesterol.
Read also: Whole Foods Breakfast Options
Vegan Spinach Omelette
Try an omelette made with chickpea flour - it's high in protein and gluten-free.
Baked Egg Delights
Baked Eggs Brunch
This low-calorie vegetarian breakfast with sundried tomatoes, spinach, leeks and cheese is the perfect way to start a weekend.
Salsa Verde Baked Eggs
Dunk flatbreads into these salsa verde baked eggs to soak up the lovely juices. Healthy and low in calories, it takes just 15 minutes to make.
Muesli & Granola Goodness
High-Fibre Muesli
Make your own muesli packed with fibre and great flavour using jumbo oats for slow-release energy, linseed and apricots. An easy, healthy breakfast.
Nuts & Seeds Granola
Start your day with homemade granola for breakfast, full of nuts, seeds, oats and dried fruit. Enjoy with milk or yogurt, and fresh seasonal fruit.
Read also: Delicious Breakfast for Kidney Health
Porridge Perfection
Cardamom & Peach Quinoa Porridge
A healthy breakfast of oats and quinoa with fresh ripe peach. Almond milk makes its suitable for dairy-free and vegan diets.
Porridge with Blueberry Compote
Top high-fibre porridge oats with creamy Greek yogurt and healthy blueberries - buy frozen to help cut the cost of this filling breakfast.
Millet Porridge with Almond Milk & Berry Compote
Start your day with our millet porridge made with almond milk and a berry compote. With a nutty texture, millet is a grain that's high in protein and gluten-free.
Baked Oats
Baked Oats
Enjoy baked oats for breakfast with bananas, mixed spice and your choice of chocolate chips, blueberries or raspberries. Make them in the oven or air-fryer. Serve warm with more fruit to make it extra-special.
Vegan Baked Oats
Try our almond and mixed berry baked oats for breakfast or as a lovely, light pudding. Frozen berries are an economical choice, even in summer.
Egg-Free Scramble
Tofu Scramble
Try our vegan spiced tofu with cherry tomatoes for an egg-free take on scramble on toast. Perfect for breakfast, served on rye bread.
Bread with Fruit
Fig, Nut & Seed Bread with Ricotta & Fruit
Start the day well with this fruit and nut breakfast loaf, spread with cream cheese and topped with orange or apple. It keeps for a month, too.
Savory Twists
Kimchi Scrambled Eggs
Make a gut-friendly brunch with scrambled eggs and kimchi served on toasted wholemeal bread. Sprinkle with spring onions and a pinch of togarashi to finish.
Low-Calorie Breakfast Casseroles
Low-calorie breakfast casseroles make a great weekend breakfast, with leftovers that can be reheated throughout the week. There are also recipes that travel well, for those who need a healthy on-the-go breakfast.
- Quinoa Pear Breakfast Bake: 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. 1 serving: 267 calories, 13g fat (4g saturated fat), 15mg cholesterol, 49mg sodium, 35g carbohydrate (18g sugars, 4g fiber), 6g protein.
- Meatless Slow-Cooker Meal: 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. 1 serving: 245 calories, 14g fat (5g saturated fat), 385mg cholesterol, 338mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 15g protein.
Pancake Power
Whole Wheat Berry Pancakes
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. 2 pancakes: 239 calories, 6g fat (3g saturated fat), 56mg cholesterol, 262mg sodium, 40g carbohydrate (16g sugars, 3g fiber), 7g protein.
Oatmeal Pancakes
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.
Oats and Whole Wheat Flour Pancakes
Oats and whole wheat flour make these tasty pancakes extra hearty. Try them with applesauce spooned on top! 2 pancakes: 243 calories, 6g fat (1g saturated fat), 1mg cholesterol, 559mg sodium, 40g carbohydrate (11g sugars, 3g fiber), 9g protein.
Banana Pancakes
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. 2 pancakes: 283 calories, 10g fat (2g saturated fat), 63mg cholesterol, 503mg sodium, 40g carbohydrate (12g sugars, 4g fiber), 9g protein.
Buckwheat Pancakes
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. 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.
Whole Wheat Buttermilk Pancakes
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. 2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein.
Waffle Wonders
Homemade Waffles
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. 2 (4-in.) waffles: 241 calories, 14g fat (1g saturated fat), 48mg cholesterol, 338mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 7g protein.
Egg-cellent Dishes
Colorful Eggs
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. 3/4 cup: 173 calories, 10g fat (3g saturated fat), 373mg cholesterol, 455mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 15g protein.
Herbed Eggs
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.
Eggs with Potatoes, Onions and Garlic
Even folks who don't care for eggs will enjoy this dish. The comforting tastes of potatoes, onions and garlic come through. 1 piece: 236 calories, 14g fat (3g saturated fat), 279mg cholesterol, 408mg sodium, 16g carbohydrate (2g sugars, 1g fiber), 11g protein.
Italian Omelet
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. 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.
Cheese Omelet
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. 1/2 omelet: 186 calories, 9g fat (4g saturated fat), 207mg cholesterol, 648mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 22g protein.
Crab and Swiss Cheese Frittata
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. 1 wedge: 215 calories, 13g fat (4g saturated fat), 361mg cholesterol, 265mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 21g protein.
Spicy Eggs
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. 1 serving: 255 calories, 14g fat (4g saturated fat), 193mg cholesterol, 676mg sodium, 20g carbohydrate (9g sugars, 3g fiber), 11g protein.
Green Pepper and Tomato Scramble
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. 1 cup: 188 calories, 13g fat (5g saturated fat), 381mg cholesterol, 248mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein.
Shakshuka
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. 1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein.
Parfait Perfection
Bright and Tangy Parfaits
These bright and tangy parfaits start the day on a healthy note, but they're also sweet enough to double as dessert. 1 serving: 214 calories, 4g fat (2g saturated fat), 7mg cholesterol, 48mg sodium, 33g carbohydrate (26g sugars, 5g fiber), 13g protein.
Fruit, Yogurt and Granola Parfait
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. 1 parfait: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.
Berry Pudding
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. 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.
Sweet Potato Power
Sweet Potato Hash
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! 1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. 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. 1 serving: 260 calories, 14g fat (3g saturated fat), 60mg cholesterol, 634mg sodium, 19g carbohydrate (13g sugars, 2g fiber), 16g protein.
Other Recipes
Sausage, Grits and Eggs Casserole
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! 1 cup: 208 calories, 6g fat (3g saturated fat), 25mg cholesterol, 369mg sodium, 24g carbohydrate (4g sugars, 1g fiber), 16g protein.
Mushroom
1 stuffed mushroom: 170 calories, 10g fat (4g saturated fat), 204mg cholesterol, 428mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 12g protein.
Cranberry Oatmeal
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. 1 cup: 293 calories, 8g fat (1g saturated fat), 0 cholesterol, 156mg sodium, 53g carbohydrate (21g sugars, 5g fiber), 7g protein.
Ham and Spinach Pie
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! 1 piece: 195 calories, 11g fat (6g saturated fat), 113mg cholesterol, 633mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 16g protein.
Ham, Broccoli, Carrots, Green Onions, Canadian Bacon and Sharp Cheddar Cheese
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! 1 piece: 179 calories, 9g fat (3g saturated fat), 229mg cholesterol, 435mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 17g protein.
Dutch Baked Pancakes
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. 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.
Breakfast Burrito
I recently started eating healthier foods, and this is one of my favorite items for breakfast. 1 burrito: 294 calories, 8g fat (2g saturated fat), 13mg cholesterol, 585mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 21g protein.