30 low-calorie breakfasts that will satisfy every craving and keep you full for hours (2024)

While we often hear that our first meal of the day is our most important, breakfast continues to be the most skipped meal of the day. Men are more likely to skip the morning meal, but women opt out too. Reasons for not eating breakfast include lack of time, as well as cost and wanting to cut calories.

But breakfast skippers take heed! Not eating breakfast won’t do you any favors in the weight loss department. In fact, several studies have shown an association between avoiding a morning meal and weight gain and even obesity. What’s more, eating breakfast gives you the best leg up on the day when it comes to getting important nutrients like calcium, vitamin C, and that very elusive and all-important fiber. You may also be missing outon folate, iron, vitamin D and B vitamins.

So what’s a healthy and low-calorie breakfast that helps you get what you need without extra calories? Let’s explore.

What’s the healthiest thing to eat for breakfast?

Breakfast is the ideal time to work in those nutrients you may be missing out on. Since most of us fall short when it comes to fiber, that’s a no-brainer to include in your morning meal. The daily goal is 25-30 grams per day. Include these foods to get more fiber at breakfast:

Fiber-rich foods

• Whole grain breads and cereals: Look for 3-4 grams of fiber per serving.
• Oatmeal and recipes made with oats: A serving offers 6 grams of fiber.
• Fruit (including fresh, dried and frozen): The amount of fiber varies by fruit.

Calcium-rich foods

Calcium is vital for bone health and is a nutrient that women over 50 need to focus on more. After menopause, women lose on average 1% of their bone mineral density per year, which can set you up for fractures down the road. Getting the recommended 1,200 milligrams of calcium daily can help fight bone loss. Here are calcium rich foods to include at breakfast:

• Yogurt: About 400 milligrams of calcium per 8 ounces
• Cottage cheese: 138 milligrams per cup
• Milk and fortified non-dairy milk: 276 milligrams and up to 299 milligrams per cup, respectively
• Calcium-fortified orange juice: 349 milligrams per cup
• Tofu (made with calcium sulfate): 138 milligrams per half-cup

Also, prunes, while not rich in calcium, are high in vitamin K, an important bone-building nutrient, as well as manganese. And eating five to six daily for a year was found to help preserve bone in the hip and lower leg.

Vitamin C-rich foods

Vitamin C is a vital antioxidant that helps fight free-radical damage and contributes to the health of our immune system. Adult men 19 years old and above need 90 milligrams daily, while women require 75 milligrams. Pregnant and breastfeeding people should get 85 milligrams and 120 milligrams respectively. Load up on C with these foods:

• Oranges: 70 milligrams per medium fruit
• Strawberries: 49 milligrams per half-cup sliced
• Kiwi: 64 milligrams per fruit
• Orange juice: 93 milligrams per three-quarter cup
• Red bell pepper: 95 milligrams per half-cup

Is 200 calories a lot for breakfast?

How many calories you should have for breakfast?

If you underfuel, you may be scrounging for a snack by 9:30 a.m. But if you load up your plate too much, you may feel uncomfortable as you’re getting your day started.

When I work with clients whose goal is weight loss,I generally recommend a breakfast around 350 to 400 calories. A breakfast this size should be satisfying enough to keep you full until lunchtime.

Keep in mind that your breakfast doesn’t need to hit the same calorie mark each day. Some days you might go lighter before a morning workout and then have a second breakfast post-workout. Or perhaps your dinner last night was on the skimpier side and you wake up ravenous. Feel free to have a larger and heartier breakfast!

Low-calorie breakfast recipes

All these recipes have 300 to 400 calories.

Slow-Cooker Breakfast Sweet Potatoes

While it may seem odd to start the day with a sweet potato, it’s a good idea. Sweet potatoes are loaded with nutrients like beta-carotene and potassium, and a whole large sweet potato with skin has nearly 6 grams of fiber. This slow-cooker recipe offers different topping options. We like it best topped with a quarter-cup Greek yogurt, a quarter-cup of blueberries and 2 tablespoons of pomegranate seeds. This filling combo provides 241 calories, 8 grams of fiber and 10 grams of protein.

Energy Duo Smoothie Bowl

Want to combine your morning coffee with a delicious and filling smoothie? Blend this up first thing and it will carry you into your day feeling ready for anything. You’ll get 347 calories, 10 grams of fiber, 18 grams protein and plenty of energy.

Veggie Omelet with Cheese, Spinach and Cauliflower

For mornings when you have a few extra minutes to spare, this vegetable-packed omelet is so worth it. It helps you load up on fiber from mushrooms, spinach and cauliflower rice. With just 350 calories, 3 grams of fiber, 20 grams of protein and 190 milligrams of calcium, this is a blue ribbon breakfast!

Oatmeal with Pear and Almonds

Did you know you can cook up a pot of oats in less than 10 minutes? Make a batch on Monday morning and you’ll have four servings of this satisfying high-fiber breakfast. Each bowl provides about 260 calories, nearly 8 grams of fiber, 7 grams of protein and 6 grams of good-for-you fat.

Cucumber Cottage Cheese Toast

The cottage cheese renaissance just keeps giving us hits! This clever toast idea makes for a refreshing start to the day. Chop up the cucumber in advance to save time on busy mornings. One slice provides 420 calories, 6 grams of fiber, 13 grams of protein and 45 milligrams of calcium. If you’d like to shave off some calories, cut the olive oil to 1-2 tablespoons.

Protein Power Smoothie

There’s no easier way to get your daily dose of fruit than by blending up a smoothie. This one features frozen raspberries, blueberries and banana. And since it also includes whey protein powder, it won’t leave you feeling hungry 10 minutes later. One smoothie provides 284 calories, 7 grams fiber and 27 grams protein. If you need a bit more to fill you up, pair this with a slice of toast.

Make Ahead Breakfast Burritos

Burritos are satisfying, but they’re not the fastest thing to put together. When you make them ahead of time, you can have the best of both worlds. This one combines scrambled eggs and black beans for a whopping 24 grams of protein. Cut the amount of cheese the recipe calls for in half, and you’ll have a hearty breakfast for 485 calories and 7 grams of fiber.

Banana Bread Overnight Oats

So creamy and delicious, it just might become your fave new breakfast. With about 350 calories, 9 grams of fiber and 13 grams of protein, this naturally sweet jar of oats and banana are just the thing to fill you up and send you on your way in the morning. Quadruple the recipe to have multiple servings for the week.

Mini Asparagus and Cheddar Cheese Frittatas

So easy to make, you’ll wonder why you haven’t been making these all your life! If you’re more of a savory breakfast person, these little gems are the perfect way to start your day. Plus, you’ll get a jump start on your veggies. Two frittatas only provide 226 calories (plus 14 grams of protein), so pair them with an English muffin.

Lemon Poppy Seed Muffins

Sometimes you just want the comfort of a muffin to start your day. These fluffy, lemony muffins are delicious and under 200 calories each, plus they have 3 grams of protein. Pair one with a cup of strawberries for added fiber and vitamin C.

Fried Egg with Middle Eastern Salad and Toast

Salad may not be the first thing you think of for your first meal of the day, but it’s a lovely addition. This salad is easy to make and can be stored in the refrigerator for up to three days. One fried egg, the salad and a slice of whole wheat bread offers up 250 calories, 4 grams of fiber and 9 grams of protein. I suggest adding another slice of toast or an additional egg so that you feel fuller longer.

Spinach Artichoke Dip Pizza

Pizza for breakfast may not sound particularly healthy, but Joy Bauer has worked her magic to deliver a very nice slice. Store bought pizza crust helps this come together quickly. Make the pie ahead of time and reheat in the morning. One slice serves up 270 calories, 2 grams of fiber and 14 grams of protein.

Crock-Pot Coconut Cinnamon Oatmeal with Dates

When the weather turns cold, we turn to steel-cut oats cooked up to creamy perfection in the crock-pot. This version has a delicious coconut flavor and is perfect on those chilly mornings. One serving provides 234 calories, 4 grams of fiber and 2 grams of protein. Add a dollop of yogurt for extra calcium and protein.

The best breakfast for weight loss

Whole Grain Cereal + Milk + Berries: Go with a whole grain cereal that boasts 3 grams of fiber or more per serving. Add low-fat cow’s milk or non-dairy fortified milk and a quarter-cup of berries for a morning bowl with about 300 calories.

Avocado Toast: Grab 2 slices of whole wheat sourdough or another whole grain bread with 4-5 grams of fiber per slice (bonus if it also has 3-5 grams of protein) and layer each with one-third of an avocado for a filling breakfast with 380 calories and up to 16 grams of fiber, 12 grams of protein and 16 grams of heart-healthy fat.

Scrambled Eggs on an English Muffin: Eggs are a nutrition powerhouse, and we love how quickly they cook up. Scramble 2 whole eggs (don’t ditch the yolk —it has tons of nutrients) with a splash of milk and a little salt, and serve them on a toasted English muffin with a slice of cheddar for a satisfying brekkie that has 320 calories, 3 grams fiber, 21 grams protein and 142 milligrams calcium.

Frozen Waffles + Peanut Butter + Berries: Nothing beats the ease of toasting up some frozen waffles in the morning. You can even eat them on your power walk! Top 2 toasted waffles with 1 tablespoon each of peanut butter and a half-cup of blackberries or raspberries. You’ll be energized with 380 calories, nearly 9 grams of fiber and 11 grams of protein.

Yogurt + Granola + Prunes: Start the day with a boost for your bone health! Top a 5.3-ounce container of low-fat yogurt with a third-cup of ancient grain granola and 3-4 chopped prunes. This tasty bowl nets you 320 calories, 4 grams of fiber, 18 grams of protein, 130 milligrams calcium, plus additional nutrients to keep your bones strong.

Broiled Banana Toast: Got a sweet tooth? This take on toast is sure to satisfy it. Slice a banana in half and dip the cut sides into 1 tablespoon of brown sugar. Place on a baking sheet with the cut sides facing up, and broil for 3-5 minutes, until the banana is golden. Spread 2 tablespoons of peanut butter over a slice of whole grain bread and top with the banana. You’ll net about 400 calories, 6 grams of fiber and 12 grams of protein.

Cottage Cheese + Muesli + Melon: Creamy cottage cheese and melon are always a favorite. The addition of muesli adds some fun crunchy texture. Top 1 cup of low-fat cottage cheese with a quarter-cup of muesli and 1 cup of diced watermelon. It will help you power your day with 270 calories, 3 grams of fiber, 22 grams of protein, 80 milligrams of calcium and 157 milligrams of potassium.

Rainbow Toast with Almond Butter: I love making toast topped with fresh, seasonal fruit. Toast up your favorite slice and top with 1 tablespoon of almond butter, a sliced kiwi, quarter-cup raspberries and a sprinkle of hemp seeds. This colorful and gut-friendly start to your day provides 290 calories, 9 grams of fiber and 8 grams of protein.

Breakfast Biscuits + Banana: When your first meal of the day needs to be on the go, this is an ideal choice. A package of four breakfast biscuits provides 230 calories, 2 grams fiber and 4 grams of protein. Add a medium banana for another 110 calories, plus 3 grams of fiber, 1 gram of protein and 450 milligrams of muscle-loving potassium.

Crepe with Strawberries + Ricotta: Start the day French-style? Oui! Warm a store-bought crepe in the microwave for about 30 seconds, then fill with 1 cup sliced fresh strawberries and a quarter-cup fresh ricotta or cottage cheese. This French Girl pétit déjeuner provides 243 calories, 3 grams fiber, 11 grams of protein and 100% of your vitamin C for the day.

Sourdough + Spinach + Poached Egg: If poaching an egg the traditional way in a pot of water seems hard, try this foolproof method. Break an egg into a coffee mug. Cover the egg completely with water, about half a cup. Microwave for 90 seconds; drain the water. Top your toasted sourdough, spread with 2 tablespoons cream cheese, cover with baby spinach leaves and add the poached egg on top. Enjoy it for just 245 calories!

Berry-Kale Smoothie: When you just need to get up and go, this is the perfect thing to take with you. In a blender, combine a half-cup low-fat vanilla yogurt, 1 cup of frozen berries, half a banana, half-cup baby kale or spinach, 1 teaspoon honey and half-cup ice. Blend until smooth. This smoothie nets you 220 calories, 8 grams fiber, 5 grams protein and 153 milligrams calcium. Boost the protein with a scoop of vanilla protein powder.

Yogurt Berry Parfait: Parfaits are super easy to make, but they always look fancy and fun. Fill a glass with half a cup of low-fat Greek yogurt. Top with half a cup of mixed fresh berries, 2 tablespoons of granola and 1 teaspoon honey. Spoon your way to a great day with 202 calories, 3 grams of fiber, and 13 grams of protein.

Elvis Milkshake: Need a little mood boost this morning? Whip up this delicious shake. Combine 8 ounces of oat milk (or your favorite milk), 1 tablespoon of wheat germ, 1 tablespoon unsweetened cocoa powder, 1 banana, 1 tablespoon creamy peanut butter and a half-cup of ice. Blend until creamy. This rocking blend has 315 calories, nearly 7 grams of fiber, and 9 grams of protein.

Gingery Fruit Salad + Yogurt: For a refreshing start to your morning, combine 2 cups cubed pineapple, 1 diced mango, 1 peeled and diced kiwi, 1 sliced banana, 1 tablespoon lemon juice, 1 tablespoon lime juice, half a teaspoon lime zest, half a teaspoon finely chopped fresh ginger and 1 teaspoon honey. This makes enough fruit salad for 4 servings. Serve 1 cup of fruit salad over three-quarter cup plain whole milk Greek yogurt for 310 calories, 5 grams of fiber, 16 grams of protein and 170 milligrams of calcium.

Nut + Fruit Bar + Apple: Busy mornings call for a convenient breakfast you can nibble on while you do your morning routine. A fruit and nut bar and a medium apple offer up 310 calories, 12 grams of fiber, 7 grams of protein and 260 milligrams of potassium.

Rye Crisp Bread + Hard Boiled Egg: Grab 2 thin rye crispbreads, spread each with a tablespoon of hummus and top each with a sliced hard boiled egg. Sprinkle on some everything bagel seasoning for a pop of flavor. Super simple and satisfying! Plus you get 210 calories, 6 grams of fiber, 17 grams of protein.