Healthy Breakfast Ideas

Healthy breakfast in the morning is always good.

low calorie breakfast ideas for weight loss

We always need some morning low-calorie breakfast ideas or recipes to have a healthy day and lose weight. I will share some simple healthy, low-calorie breakfast recipes that are easy, quick, and good choices for a healthy lifestyle.

Also, check out some more healthy meal ideas from the blog: high protein low carb mealshealthy meal prep ideasoptavia recipes and 200 calorie meals.

Also, check out healthy drinks, such as a list of Starbucks low calorie drinks on the blog.



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Why do we need a low-calorie breakfast?

We do not know how many calories we intake throughout the day and keep gaining weight. Putting on a lot of weight is due to having more calories in the daily diet.

If we try to eat fewer calories, it is easy to burn them and shed the extra fat stored in our bodies.

Calories are nothing but a unit of energy measured in the foods we eat. Each food consumed has calories attached to it, showing how many calories we consume daily.


Healthy overnight oats recipe for w…

Healthy overnight oats recipe for weight loss

Knowing the right foods to include is difficult if one looks for healthy recipes and foods with fewer calories. In this post, I would like to share some of the easy low-calorie breakfast recipes to make most straightforwardly.


keto breakfast without eggs

Is breakfast important?

Breakfast is the most important meal of the day, and having too heavy a breakfast with high calories can ruin the day.

Breakfast is essential but consuming a healthy breakfast actively starts the day as well helps in weight loss at the same time.

We sleep for at least 8 hours, and filling our stomachs with a good breakfast is essential for the body to perform well. Skipping morning breakfast can reduce blood sugar levels.

Therefore, giving the body the energy to work correctly throughout the day is where breakfast recipes come in handy.

Some look for recipes with fewer calories to lead a fit and healthy lifestyle.


This post covers some of the breakfast recipes that go perfect for losing weight and healthy breakfast recipes.

Which breakfast foods are low in calories?

There are plenty of foods available that work well for the morning diet. They can be eggs, whole grain bread, fruits such as avocado, strawberries or blueberries, bananas, grapes, oats, greek yoghurt etc.

All these foods are low in calories and make you feel full without needing additional nutrition in the morning breakfast.

They also help with the weight loss process with a daily intake of any of these foods.


Is a 200-calorie or 300-calorie breakfast enough?

Having a good calorie breakfast is good to help the energy levels keep going throughout the day. If one is looking for a weight loss breakfast, it is better to have at least 300 to 400 calories of breakfast.

This helps in burning calories quickly. It also helps keep one full, and eating fewer calories than we burn is always the safest choice to make for a healthy lifestyle.


under 500 calorie meals


What recipes can be made for healthy low calorie breakfast ideas?

Recipes such as omelettes, muffins, toasts, and sandwiches, are perfect for using eggs.

Other foods to make recipes with are oats, and making oats pancakes is a beautiful idea.

Also, making quick oatmeal recipes or overnight oats is a healthy way to kick start the day.

Using Whole-grain pieces of bread to make sandwiches or toast with fruits and veggies is another good low-calorie breakfast idea.

Check out more detailed recipe ideas with the ingredients and making methods below.

Healthy low calorie breakfast ideas or recipes

1. Egg muffins

egg muffins baked on a baking rack.

Baked egg muffins without heavy oil usage are one of the best options for a healthy breakfast and to feel complete.


  • 3 eggs and 2 whites
  • salt and black pepper
  • ¼ cup chopped spinach
  • 3-4 cherry tomatoes
  • bell peppers, finely chopped¼ onions, finely chopped
  • any veggie that one likes
  • ¼ teaspoon oregano
  • ½ ounce feta cheese or mozzarella cheese or cheddar cheese



  1. Preheat the oven to 350°F or 180°F.
  2. Add eggs, salt, and black pepper to a mixing bowl and beat them well.
  3. Take a muffin tin or baking pan, and spray oil into the cups.
  4. Pour the egg mixture into each muffin cup (fill the egg mixture up to half of the tin).
  5. Top with the veggies mentioned, such as spinach, tomatoes, bell peppers, chopped onions etc.
  6. Also, top it with some shredded cheese into each cup.
  7. Bake them for at least 20-25 minutes.


2. Banana Protein Shake

Quick and easy milkshakes for low-calorie breakfast ideas are another healthy option.

milk shake or banana shake for healthy low calorie breakfast in a jar


  • 1 banana
  • ½ scoop vanilla protein powder
  • ½ cup low-fat milk/ almond milk
  • ¼ cup greek yoghurt
  • a pinch of cinnamon
  • ¼ teaspoon vanilla extract


  1. Add all the ingredients to a blending jar.
  2. Blend all the ingredients for a minute or two.
  3. Serve a healthy breakfast immediately and enjoy this easy low-calorie breakfast.

3. Egg and Avocado Toast

Boiled eggs placed on avocado toast for a healthy breakfast

Simple toast with eggs, avocado and pepper comes under healthy, low-calorie breakfast ideas.


  • 1 Avocado
  • salt and black pepper
  • 2 boiled eggs
  • 2 whole-wheat bread/brown bread

Making method:

  1. Toast the bread slice in a toaster.
  2. Peel and smash the flesh of the avocado in a mixing bowl.
  3. Add salt and pepper to the mashed avocado.
  4. Spread it all over the bread toast.
  5. Cut the boiled egg into four halves or lengthwise.
  6. Place the cooked egg pieces over the bread spread.
  7. Sprinkle salt and pepper.
  8. Garnish with some pomegranate seeds or any fruit toppings.
  9. Enjoy a healthy breakfast.

Do two bread slices feel full?

It is enough for a light breakfast, but if one has daily needs requiring more energy, then watch out for more.

Try to have another healthy breakfast that could meet your daily needs or increase the number of bread slices. Another good option can be to have a glass of low-fat milk along with the breakfast toast.


4. Bread Toast with Banana and Strawberries

banana toast with peanut butter and bananas.

A simple peanut butter toast with fruits.


  • 2 whole-wheat bread slices


  • 1 tablespoon peanut butter
  • ½ banana cut into round slices
  • thin strawberry slices


  1. Toast bread slices in a toaster.
  2. Spread some peanut butter to one side of the bread toast.
  3. Top it with some banana slices and strawberry slices (optional) in a sequence.
  4. Repeat the process for the second toast.
  5. Enjoy the morning healthy breakfast with low calories.

Variation: Peanut butter can be replaced with almond butter or mayonnaise.

5. Egg Sandwich

low calorie breakfast egg avacado sandwich on bread slices



  • 2 whole-wheat bread slices
  • 1 Avocado
  • ¼ bell pepper each(red and yellow), finely chopped
  • 1 tbsp, finely chopped onions
  • 2 tablespoon finely chopped tomatoes
  • 1 boiled egg
  • salt and black pepper
  • 1 lettuce leaf


  1. Toast the whole wheat bread slices.
  2. In a mixing bowl, mash the avocado flesh.
  3. Add finely chopped onions, tomatoes, and bell peppers.
  4. Crumble boiled eggs and add to the smashed avocado.
  5. Add salt and black pepper.
  6. Mix well.
  7. Place lettuce leaf on one side of the toast.
  8. Spread firmly the egg avocado spread over the leaf.
  9. Cover it with the other bread slice.
  10. Enjoy another healthy breakfast!

6. Steel-cut oats

steel cut oats in a bowl as low calorie breakfast with fruit toppings on it


  • 1 cup steel-cut oats
  • 1.25 cup water
  • ½ cup low-fat milk/almond milk
  • pinch of salt
  • ¼ teaspoon cinnamon powder
  • fruits (strawberries, blueberries, bananas)
  • honey as per requirement
  • sliced almonds/walnuts


  1. Use an instant pot to make these oats recipes.
  2. Add steel-cut oats, water and milk to the IP.
  3. Add salt as per taste and cinnamon powder.
  4. Close the lid of the instant pot.
  5. Seal the steam release valve.
  6. Pressure cook the oats for 5 minutes on high.
  7. Natural release the steam.
  8. Serve the oats in a bowl.
  9. Add honey for sweetness.
  10. Add chopped fruits such as strawberries, blueberries, sliced bananas, sliced almonds, chopped walnuts or any fruits that one likes.

7. Breakfast Tortilla

low calorie breakfast with fill inside tortilla


  • 1 whole wheat tortilla
  • 1 egg
  • 2-3 tablespoon onion tomato salsa
  • ¼ cup mozzarella cheese or cheddar cheese
  • 2 tablespoon parsley chopped or cilantro chopped for topping




  1. Take a whole wheat tortilla
  2. Half fry one egg on a pan.
  3. Place the half-fried omelette or sunny side up over the tortilla.
  4. Add some salsa all over.
  5. Spread some cheese all over the tortilla.
  6. Sprinkle some chopped cilantro or parsley leaves.
  7. Make a wrap and enjoy this healthy breakfast.

8. Healthy French Toast

healthy french toast as low calorie breakfast


  • 3-4 whole wheat bread slices
  • 2 eggs
  • ¾ cup low-fat milk
  • ¼ pinch cinnamon
  • ¼ pinch nutmeg
  • 1 tablespoon maple syrup
  • ½ teaspoon vanilla extract
  • orange zest
  • strawberries
  • ¼ cup yogurt


  1. Add eggs, milk, cinnamon, nutmeg, orange zest, and maple syrup in a mixing bowl.
  2. Add vanilla extract and mix everything well.
  3. Use a pan, add 1 tablespoon butter, and let it melt.
  4. Dip each bread slice into the egg and milk mixture.
  5. Place the dipped bread slice on the pan, and fry for 2-3 minutes on each side.
  6. Serve the toast with berries and yogurt.
  7. Top it up with some maple syrup and enjoy the breakfast.

Variations: Replacing eggs with only egg whites is another good nutritional choice for a healthier version.

9. Other breakfast ideas

All the breakfast recipes such as toast, sandwiches, whole milk, and eggs can be replaced with whole wheat bread for toast or sandwiches.

Also, replacing whole milk with low-fat milk or almond milk in oats or drinking directly is another healthy idea. Eggs can replace with just egg whites.

Making overnight or quick oats recipes with lots of fruits and nuts and egg recipes with healthy veggies are fantastic breakfast options.

Fruit salads with berries, bananas, avocados, kiwis, and oranges with some yoghurt toppings can keep us full and low calories.

Making green smoothies with spinach, yoghurt, protein powders, berries, and many different ways are other breakfast ideas.

Related recipes


low calorie breakfast weight loss recipes such as egg and avocado toast as shown here

low calorie breakfast for weight loss

yummy indian kitchen

Simple breakfast recipe that is low in calories.
5 from 3 votes
COURSEBreakfast, low-calorie, weight loss
CUISINEAmerican, International
CALORIES385 kcal


  • 1 Avocado
  • salt and black pepper
  • 1 egg
  • 1 whole-wheat bread/brown bread
  • 3-4 spinach leaves chopped


  • Toast the bread slice in a toaster.



  • Heat a pan, spray some cooking oil, beat one egg directly into the pan, spread the chopped spinach leaves on the egg omelette.
  • cook the egg until it is half fried.
  • Peel and smash the flesh of avocado in a mixing bowl.
  • Add salt and pepper to the mashed avocado.
  • Spread it all over the bread toast.
  • Place some spinach leaves on the bread slices as optional step.
  • Place the fried egg over the bread spread with avocado.
  • Enjoy a healthy breakfast.


Nutrition Facts
low calorie breakfast for weight loss
Amount Per Serving
Calories 385Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 6g38%
Trans Fat 1g
Polyunsaturated Fat 4g
Monounsaturated Fat 21g
Cholesterol 164mg55%
Sodium 77mg3%
Potassium 1036mg30%
Carbohydrates 17g6%
Fiber 13g54%
Sugar 1g1%
Protein 10g20%
Vitamin A 531IU11%
Vitamin C 20mg24%
Calcium 49mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.


How many calories to have for a weight loss breakfast?

Limit the calories in food to 500 to have a healthy breakfast. Having 300 calories breakfast is a good option so that they burn easily and help lose weight with their daily activities.

What foods work well for a few calories in the morning?

Foods such as berries, bananas, eggs, lean meats, yoghurt, oatmeal, whole grain bread or whole wheat bread, avocado, peanut butter etc. have few calories and keep us full until the next meal.



Can I skip breakfast to lose weight?

After many hours of starvation at night, having a light breakfast rather than skipping is an excellent idea to start the day healthily.

These are just some simple low-calorie breakfast ideas to lose weight and make healthy choices. There are many more recipes to make that are easy and quick.

Comment below in the comment section for more such recipes, and help us improve more with your feedback.