As the saying goes, breakfast is the most important meal of the day. However, many people struggle to find healthy breakfast options that are also low in calories. Fortunately, registered dietitians have shared their top picks for low calorie breakfasts that are both delicious and nutritious. Here are 30 low calorie breakfast ideas to get you started:
1. Overnight oats
Overnight oats are a popular and convenient breakfast option that can easily be customized to suit your taste preferences. To make them, simply combine rolled oats, your choice of milk, and Greek yogurt in a jar or container, along with any toppings you like. Some popular toppings include fresh or frozen fruit, nuts, seeds, honey, or cinnamon. Mix everything together well, cover the jar, and refrigerate overnight.
The result is a delicious and creamy breakfast that can be enjoyed cold or heated up in the morning. Overnight oats are also very filling and packed with fiber, protein, and complex carbohydrates, which can help to keep you feeling full and satisfied throughout the morning.
With just 200-300 calories per serving, overnight oats are a great low calorie breakfast option that is perfect for anyone who is watching their weight or trying to eat a healthier diet. They are also easy to prepare in advance, so you can make a big batch on the weekend and have breakfast ready to go for the entire week. Give overnight oats a try and see how they can transform your morning routine!
Overnight Oats Recipe
| Ingredients | Measurements |
|---|---|
| Old-fashioned rolled oats | 1/2 cup |
| Milk (dairy or non-dairy) | 1/2 cup |
| Yogurt (plain or flavored) | 1/4 cup |
| Chia seeds | 1 tablespoon |
| Maple syrup or honey | 1-2 tablespoons |
| Vanilla extract | 1/2 teaspoon |
| Optional toppings: | |
| Fruit (e.g. berries, bananas, apples) | |
| Nuts or seeds (e.g. almonds, pecans, pumpkin seeds) | |
| Shredded coconut or cocoa powder | |
Instructions
- In a jar or container, combine oats, milk, yogurt, and any desired toppings. Stir well to combine.
- Cover jar and refrigerate overnight.
- In the morning, give the oats a stir and add additional milk or toppings as desired.
- Enjoy cold or heat in the microwave for 30-60 seconds until warm.
2. Greek Yogurt Parfait - A Healthy Breakfast Option
Looking for a healthy breakfast option that is easy to prepare and delicious? Look no further than the Greek yogurt parfait. This simple yet satisfying meal is packed with protein, fiber, and antioxidants, making it the perfect way to start your day.
- Layer Greek yogurt in a cup or bowl.
- Add your favorite berries on top.
- Sprinkle with granola for some crunch.
- Repeat the layers until you reach the top of the cup or bowl.
Not only is this meal delicious and nutritious, but it is also versatile. You can switch up the ingredients to create different flavor combinations. Try using different types of berries or swapping out the granola for nuts or seeds.
And with only 200-300 calories per serving, the Greek yogurt parfait is a great option for those watching their calorie intake. So give it a try and enjoy a delicious and healthy breakfast!
Greek Yogurt Parfait Recipes
| Ingredients | Measurements |
|---|---|
| Greek yogurt | 1 cup |
| Berries (e.g. strawberries, blueberries, raspberries) | 1/2 cup |
| Granola | 1/4 cup |
| Honey (optional) | 1 tsp |
Instructions
- In a bowl, mix together the Greek yogurt and honey.
- In a separate bowl, toss the blueberries with a sprinkle of sugar.
- Layer the yogurt mixture, blueberries, and almonds in a glass or bowl.
- Repeat the layers until you reach the top.
- Serve immediately or refrigerate until ready to eat.
3. Veggie Omelet: A Nutritious and Delicious Breakfast Option
If you're looking for a healthy and tasty breakfast option, a veggie omelet could be just what you need. This dish is easy to make and can be customized to suit your taste preferences. Plus, it's packed with nutrients that will give you the energy you need to start your day off right.
Veggie Omelet Recipe
| Ingredients | Measurements |
|---|---|
| 2 eggs | |
| Spinach | 1/4 cup |
| Diced peppers | 1/4 cup |
| Sliced mushrooms | 1/4 cup |
| Salt and pepper | To taste |
Instructions:
- Whisk the eggs in a small bowl.
- Add the spinach, peppers, and mushrooms to the bowl and mix well.
- Heat a nonstick pan over medium-high heat.
- Pour the egg mixture into the pan and let it cook for 1-2 minutes.
- Using a spatula, gently lift the edges of the omelet and let the uncooked egg mixture flow underneath.
- Once the omelet is set, fold it in half and cook for an additional minute.
- Season with salt and pepper to taste.
- Transfer the omelet to a plate and serve hot.
This recipe makes an omelet that is approximately 200-300 calories, depending on the size of the vegetables used. Enjoy your delicious and nutritious veggie omelet!
4. Smoothie Bowl: A Delicious and Nutritious Breakfast Option
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Are you looking for a healthy and delicious breakfast option? Look no further than a smoothie bowl! With just a few simple ingredients, you can create a filling and nutritious meal that will start your day off on the right foot.
Smoothie Bowl Recipe
| Ingredients | Measurements |
|---|---|
| Frozen mixed berries | 1 cup |
| Spinach | 1 handful |
| Milk (dairy or non-dairy) | 1/2 cup |
| Nuts (such as almonds or walnuts) | 1 tablespoon |
| Seeds (such as chia or pumpkin) | 1 tablespoon |
Instructions:
- Add the frozen fruit, spinach, and milk to a blender.
- Blend until smooth.
- Pour the smoothie into a bowl.
- Top with nuts and seeds.
This smoothie bowl recipe is an easy and delicious way to start your day off right. With a mix of fruit, vegetables, nuts, and seeds, it provides a variety of nutrients to help you stay energized and focused throughout the day. Plus, with an approximate calorie count of 200-300, it's a low-calorie option that won't leave you feeling weighed down. So give it a try and enjoy!
5. Cottage Cheese with Fruit: A Healthy and Delicious Snack
If you're looking for a healthy and satisfying snack option, cottage cheese with fruit is a great choice. Not only is it low in calories, but it's also packed with protein, calcium, and other important nutrients.
How to Serve Cottage Cheese with Fruit
The beauty of cottage cheese with fruit is that it's a versatile snack that can be customized to your taste preferences. Simply choose your favorite fruit and mix it with a serving of cottage cheese.
Some popular fruit options to pair with cottage cheese include:
- Strawberries
- Blueberries
- Raspberries
- Peaches
- Pineapple
To make this snack even more delicious, you can also add toppings such as nuts, honey, or cinnamon.
The Nutritional Benefits of Cottage Cheese with Fruit
A serving of cottage cheese with fruit (approximately 150-200 calories) provides a variety of important nutrients. For example:
- Protein: Cottage cheese is a great source of protein, which is important for building and repairing muscles.
- Calcium: Cottage cheese is also a good source of calcium, which is important for strong bones and teeth.
- Vitamins: Different fruits provide different vitamins, such as vitamin C from strawberries or vitamin A from peaches.
In addition to these benefits, cottage cheese with fruit is also a low-calorie snack option, making it a great choice for those looking to maintain a healthy weight.
Cottage Cheese with Fruit Recipe
This recipe is a quick and easy snack that can be enjoyed any time of the day. The combination of sweet fruit and creamy cottage cheese is both delicious and nutritious.
| Ingredient | Measurement |
|---|---|
| Cottage cheese | 1/2 cup |
| Strawberries | 1/2 cup, sliced |
| Blueberries | 1/2 cup |
| Honey | 1 tsp |
Instructions
- Add the cottage cheese to a bowl.
- Top the cottage cheese with the sliced strawberries and blueberries.
- Drizzle the honey over the top of the fruit and cottage cheese.
- Enjoy!
Feel free to mix and match different fruits and toppings to create your own customized cottage cheese with fruit snack.
6. Whole Grain Toast with Avocado Recipe
This recipe is perfect for those looking for a healthy and quick breakfast or snack option. The creamy mashed avocado on top of the crispy whole grain toast creates a delicious and satisfying combination.
Whole Grain Toast with Avocado Recipe
| Ingredients | Measurement |
|---|---|
| Whole grain bread | 2 slices |
| Ripe avocado | 1 |
| Salt | To taste |
| Pepper | To taste |
Instructions
- Toast the slices of whole grain bread until crispy.
- While the bread is toasting, cut the avocado in half and remove the pit. Scoop the flesh of the avocado into a small bowl and mash with a fork until smooth.
- Once the toast is ready, spread the mashed avocado evenly onto each slice of toast.
- Sprinkle salt and pepper over the avocado toast to taste.
- Serve and enjoy!
Conclusion
In conclusion, starting your day with a healthy and low-calorie breakfast can be a great way to fuel your body and jumpstart your metabolism. The six breakfast ideas mentioned in this blog post are not only delicious but also easy to make and can be customized to suit your taste preferences. From the protein-packed Greek yogurt parfait to the fiber-rich overnight oats, these breakfast options are packed with nutrients that will keep you energized throughout the day. By incorporating these low-calorie breakfast ideas into your morning routine, you'll be taking a positive step towards a healthier lifestyle. So why not give them a try and see how they work for you?
