Begin your day with these healthy, low-calorie breakfast recipes that won't weigh you down and will give you energy to conquer the day.

By By Dawn Jackson Blatner, R.D
Updated: April 02, 2019
Photo: Claudia Totir/Getty Images

Mom may have been right when she said: "Breakfast is the most important meal of the day." In fact, consuming a low-calorie breakfast is a daily habit for 78 percent of those in the National Weight Control Registry (all of whom have lost at least 30 pounds and kept them off for at least one year). And a 2017 study in the Journal of the American College of Cardiology adds even more evidence that skipping the morning meal is a foolish food strategy. It found that those who don't eat breakfast are at higher risk for several cardiovascular disease risk factors including high cholesterol and blood pressure.

If you're trying to lose weight, you don't want to skip breakfast altogether but rather choose one of these low-calorie breakfast recipes or meal ideas that will satisfy your hunger without sabotaging your healthy habits. So stop counting coffee as your a.m. meal and kickstart your day in a healthy way with one of these low-calorie breakfasts instead. (Next up: Healthy Breakfast Ideas Straight from Jen Widerstrom)

Waffles with Blueberry Maple Syrup

Low-calorie breakfast stats: 305 calories

Ingredients:

  • 1/3 cup frozen blueberries
  • 2 teaspoons maple syrup
  • 2 whole-grain waffles
  • 1 tablespoon pecans

How to: Microwave blueberries and syrup together for 2 to 3 minutes, until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans.

Spinach and Bacon Omelet

Low-calorie breakfast stats: 308 calories

Ingredients:

  • 1 egg plus 2 egg whites
  • 2 slices cooked turkey bacon, crumbled
  • 1 cup baby spinach
  • Cooking spray
  • 1 slice whole-grain toast
  • 1 teaspoon butter

How to: Whisk together eggs, bacon, and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter. (Related: Which Is Healthier: Whole Eggs or Egg Whites?)

Pumpkin and Granola Parfait

Low-calorie breakfast stats: 304 calories

Ingredients:

  • 1 container (6 ounces) plain low-fat yogurt
  • 2 teaspoons honey
  • 1/4 teaspoon pumpkin pie spice
  • 1 whole-grain crunchy granola bar, crumbled
  • 1/2 cup canned pumpkin

How to: Mix together yogurt, honey, and pumpkin pie spice. In a bowl, layer yogurt mixture, granola-bar crumbs, and pumpkin.

Bagel and Cream Cheese with Tomato

Low-calorie breakfast stats: 302 calories

Ingredients:

  • 1 small (3-ounce) whole-grain bagel
  • 2 tablespoons low-fat cream cheese
  • 2 large slices tomato
  • Salt and pepper to taste

How to: Toast bagel halves and spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper.

Photo: vaaseenaa/Getty Images

Peanut Butter and Banana Pancakes

Low-calorie breakfast stats: 306 calories

Ingredients:

  • 1/2 small banana, chopped
  • 2 teaspoons peanut butter
  • 1/3 cup prepared whole-grain pancake batter
  • 1 teaspoon honey

How to: Add banana and peanut butter to batter. Cook pancakes according to package instructions, and serve with honey drizzled on top. (Related: 10 Keto-Approved Pancake Recipes)

Blueberry-Pistachio Parfait

Low-calorie breakfast stats: 310 calories

Ingredients:

  • 3/4 cup plain nonfat Greek yogurt
  • 1 teaspoon honey
  • 1 tablespoon chopped pistachios
  • 1 teaspoon cinnamon
  • 3/4 cup blueberries (fresh or frozen) 1/2 cup Kashi GoLean Honey Almond Flax Crunch

How to: Mix yogurt, honey, pistachios, and cinnamon. Top with blueberries and Kashi cereal.

Berry Smoothie

Low-calorie breakfast stats: 310 calories

Ingredients:

  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup frozen berries (any kind)
  • 1/2 banana
  • 1/2 cup vanilla soy milk

How to: Combine all ingredients in a blender and mix until combined. (Related: 10 Green Smoothies Anyone Will Love)

Whole-Grain Waffles with Ricotta, Peaches, and Almonds

Low-calorie breakfast stats: 410 calories

Ingredients:

  • 2 whole-grain waffles (toasted)
  • 1/4 cup part-skim ricotta
  • 1/2 cup sliced frozen peaches
  • 1 tablespoon slivered almonds

How to: Spread waffles evenly with ricotta. Top with frozen peaches and almonds.

Warm Quinoa and Apple Cereal

Low-calorie breakfast stats: 400 calories

Ingredients:

  • 2/3 cup cooked quinoa
  • 1/2 cup nonfat milk
  • 1/2 cup chopped apples
  • 1 tablespoon chopped walnuts
  • Cinnamon, for topping

How to: Heat quinoa, milk, and apples in the microwave for 30 seconds. Top with walnuts and sprinkle with cinnamon. (Related: These 10 Breakfast Quinoa Recipes Will Make You Forget All About Oatmeal)

Ricotta and Pear Wrap

Low-calorie breakfast stats: 400 calories

Ingredients:

  • 1/3 cup part-skim ricotta
  • 1 whole-wheat tortilla
  • 1/2 cup sliced pears
  • 4 teaspoons chopped pistachios

How to: Spread ricotta evenly on one side of the tortilla. Top with pears and pistachios and roll.

Whole-Grain Cereal with Almonds and Banana

Low-calorie breakfast stats: 410 calories

Ingredients:

  • 1 cup shredded wheat
  • 3/4 cup nonfat milk
  • 2 tablespoons slivered almonds
  • 1/2 banana, sliced

How to: Pour shredded wheat into a bowl. Top with milk, almonds, and banana.

Healthy Low-Calorie Breakfast Takeout Options

From Starbucks

  • Oatmeal with brown sugar and nuts (310 calories)
  • Tall black coffee

From Dunkin' Donuts

  • Veggie Egg White Sandwich (290 calories)
  • Medium coffee with skim milk (25 calories)
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