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35 Low-Calorie Breakfast Recipes for Weight Loss

These low-calorie breakfast recipes are a smart way to start your day. 

Whether you’re counting calories or need something light, each one is under 200 calories. 

Managing your weight and building healthy habits starts with the first meal of the day.

But just because you’re cutting back doesn’t mean you can’t eat great!

Homemade Egg Muffins with Tomatoes
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It’s all about portion control, incorporating whole foods, and making them taste good, too. 

Sweet, savory, fresh, and hearty, these meals have all the flavors you crave with the low-calorie content you need.

From smoothies to scrambles to flapjacks, there’s a month’s worth of low-calorie breakfast ideas here.

They’ll keep you full until lunch rolls around.

1. Acai Bowl

Come summer, I trade in my egg breakfasts for this fruity acai bowl. 

Loaded with antioxidants and fiber, acai bowls are as healthy as they are delectable.

To keep it low-calorie, skip the granola and nuts.

Instead, spruce it up with berries like strawberries, blueberries, and blackberries. 

2. High-Protein Chickpea Waffles (Vegan & Gluten-Free)

Here’s your new and improved way to do waffles!

Dairy-free, egg-free, and high protein, these waffles are the wholesome version you’ve been looking for. 

The key is to use chickpea flour and gluten-free flour.

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With a few more pantry staples, you get super fluffy waffles you can feel good about eating.

3. High-Protein Zucchini Pancakes 

I am all for high-protein pancakes and this one tastes like zucchini bread. 

It only calls for four ingredients and about 15 minutes. 

Do you want to know the best part? Each batch is less than 200 calories and has over 30 grams of protein. 

Just remember to choose your toppings wisely. 

4. Triple-Berry Smoothie Bowl

Turn your breakfast smoothie into an irresistible meal with this triple-berry sensation.

You blend frozen berries, Greek yogurt, and unsweetened almond milk. Then finish it off with any toppings you like. 

The base is 121 calories, low in fat, and ridiculously easy to make.

Not to mention, it’s so refreshing, you’ll want it all summer long!

5. Easy Smoked Salmon Breakfast Wrap

Have the lox and cream cheese you want with these smart breakfast wraps

They trade in the empty calorie bagel for a whole wheat flatbread. 

You stuff eggs, tomatoes, spinach, smoked salmon, and chive and onion cream cheese inside.

All that will only cost you 157 calories!

6. Oatmeal

Oatmeal is that stick-to-your-ribs sort of breakfast that leaves you happy and full.

It offers a ton of health benefits, most notably for being a heart-healthy grain. 

So sneak a bowl or two into your morning routine with this five-ingredient recipe.

It takes all but 10 minutes and you can make it in the microwave or on the stove.

7. Fluffy Low-Carb Keto Blueberry Pancakes (Paleo, Vegan) 

Keto pancakes never tasted so good!

Coconut flour turns this breakfast favorite into a low-carb, fluffy stack. Plus, you get little bursts of blueberries in every bit. 

This beautiful berry is packed with antioxidants and it’s low-carb.

All that goodness and these pancakes are just 132 calories.

8. 100-Calorie Cheese, Vegetable, and Egg Muffins 

These poppable bites are my go-to for meals on the run.

Each fluffy egg muffin has a medley of fresh and frozen veggies with shredded cheese

They’re just 100 calories per muffin and they freeze well. 

So double up on a batch and keep them on hand.

You never know when you’ll need another quick breakfast to go.

9. Vegetable Scrambled Eggs

A good veggie scramble is not to be taken for granted. 

Nutritious, easy, and customizable, egg scrambles fill you up without needing any sort of expertise. 

What you do need, though, are a few eggs and a handful of veggies like tomatoes, mushrooms, and spinach.  

10. 3-Ingredient Chia Pudding

Chia pudding is a lifesaver!

Whether you foresee a busy day or like to play it safe, it’s not a bad idea to keep one of these stashed in the fridge.

Add chia seeds, nut milk, and honey in a jar and plop it in the fridge. Come morning, breakfast is ready!

It can last for about a week, so it won’t go to waste.

11. Low-Calorie Muffins (10 Flavors!)

If you can’t live without baked goods, opt for these low-calorie muffins. 

With a seven-ingredient base, you get a fluffy batch you can customize any way you like. 

From banana to chocolate walnut, there are 10 wonderful flavors to choose from. 

Can’t decide? Try them all!

12. Healthy Egg Muffin Cups

How does a 50-calorie breakfast sound? That’s exactly what I thought!

These savory bites pack in a ton of veggies, eggs, and garlic. 

And thanks to a muffin pan, they couldn’t be any easier to make.

They also freeze well, so you can have them on hand whenever hunger strikes.

13. Avocado Toast with Egg – 4 Ways

Some food trends are just too good not to fall in love with.

Try any of these four ways to do avocado toast and you’ll feel the same. 

You take a slice of whole grain bread, smear avocado on top, and pick your egg topping of choice. 

I’m a big proponent of poached eggs. Although, scrambled eggs are super easy.

14. Skinny Strawberry Rhubarb Parfait

These parfaits are so decadent that you would never guess they’re only 150 calories.  

Breakfast or dessert, this skinny breakfast satisfies your sweet tooth with healthy ingredients. 

Each parfait has layers of Greek yogurt, rhubarb compote, and fresh strawberries.

For an even sweeter touch, drizzle a little bit of honey.

15. Healthy Stuffed French Toast 

Healthy and French toast don’t tend to go in the same sentence.

So when I came across this, I couldn’t help but be intrigued. 

Turns out, it’s true!

In between two slices of egg-battered whole-grain wheat bread are almond butter and banana.

It’s a powerhouse of protein to fill you up.

And guess how many calories? It’s 175 calories per serving!

16. Almond Butter Banana Bread 

Here’s another way to combine almond butter and banana for a low-calorie breakfast. 

You take the two, mix them with a few pantry staples, and turn them into the most divine banana bread!

Each slice is about 160 calories and is naturally sweetened.

Not only is there no refined sugar, but it’s also egg-free and dairy-free.

17. Pumpkin Pie Protein Shake 

Can’t get enough pumpkin spice in your life? Have your favorite seasonal flavor all year long with this protein shake. 

At 140 calories, It’s far healthier than a slice of pie and easier, too.

 Just place all the ingredients in a blender. From there, you know what to do.

18. Southwest Egg Scramble 

Bored with your breakfast scramble? Spice it up Southwestern-style. 

Bell pepper, corn, red onion, jalapenos, cilantro, and spices pack your eggs with a melody of flavors. 

And it manages to do so at just under 200 calories. 

If you’re not big on spice, leave out the peppers and the cayenne. Otherwise, add a few dashes of hot sauce

Most hot sauces have zero calories per serving. But it’s always good to double-check.

19. 20-Minute Keto Bagel 

Bagels are by no means low-calorie. But this keto-friendly one is!

Using eggs, almond flour, baking powder, and two types of cheese, you can have a bagel at just 55 calories.

Oh, and don’t forget Everything but the Bagel seasoning! 

20. Portobello Mushroom Pizza

Pizza for breakfast? Why not?

Stuffed inside each portobello, you’ll find tomato sauce, spinach, cheese, and cherry tomatoes.

Bake them in the oven or make them in the Instant Pot

These are even great for lunch, dinner, or mid-day snacks. 

And unlike a slice of pizza, they’re about 115 calories. 

21. Healthy Flapjacks 

Calling these flapjacks might be a bit of a stretch. But they’re delicious, nonetheless!

The recipe takes five ingredients and turns them into chocolate chip breakfast bars.

They’re not too sweet and there’s no need to add refined sugar. 

For an even healthier dairy-free and vegan option, use carob chips rather than chocolate and agave instead of honey. 

22. Eggs in Purgatory

When you want a robust egg breakfast, eggs in purgatory is where it’s at!

Each egg is suspended in a rich tomato sauce with red pepper flakes and parsley.

You get four servings out of it at 163 calories.

For the cheesy version, sprinkle parmesan on top or skip the calories. It’s equally delicious both ways.

23. Low-Calorie Omelette

Why eat a calorie-bomb omelet when you can have one that’s fresh and healthy?

The simplest way to reduce the caloric content of your omelet is by using egg whites.

Also, watch what type and how much cooking fat you use. 

With the right spices and veggies, it’s just as tasty as the yolk version. Plus, it’s only 134 calories.

24. Crustless Spinach Cheese Pie 

Wish you could have a slice of savory pie without all the calories? Cut out the crust. 

This egg pie is very similar to a frittata, except you bake the whole thing.

It’s super easy and it doesn’t take a whole lot.

All you need is frozen spinach, spices, cheese, and about a carton of eggs.

It’s a great addition to brunch and good for dinner, too.

25. Dr. Oz’s Green Drink Juice

Dr. Oz is a health food guru who knows how to do one mean green breakfast drink.  

This 110-calorie juice is a fantastic way to jumpstart your metabolism for the day. 

It’s loaded with green veggies like spinach, celery, and parsley.

Rather than sweeten it with sugary juice, fresh apples are all you need. 

I love how the bite of ginger and squeeze of citrus makes it even tastier.

And it’s a powerhouse of nutrients!

26. Shiitake Lettuce Wraps 

These shiitake lettuce wraps are perfect for a late breakfast!

Each leaf of crisp butter lettuce houses an umami mix of mushrooms, bell peppers, and a cooked grain.

I like to use quinoa for extra protein, but rice also works great. 

Try them out at your next brunch.

They’re vegan, gluten-free, and only take 35 minutes, making them a nice addition to the spread.

27. Easy and Healthy Granola 

The best way to do granola is by making it from scratch. 

A lot of store-bought brands tend to be high in sugar, which is not ideal. Luckily, it’s super simple to make your way.

You combine oats, seeds, almonds, and coconut flakes with a sweet homemade syrup and bake. 

You can adjust the sugar level to your liking and adapt the other ingredients to your diet.

But before you do, note this is only 104 calories. 

28. Garden Veggie Frittata 

I just love this fresh-garden frittata! It’s healthy, easy, and only 102 calories per slice. 

This one uses broccoli, red bell pepper, herbs, and onion, but use whatever veggies you have on hand. 

That’s the beauty of frittata! 

With eggs as a base, you can swap out the ingredients and it still takes 30 minutes.

29. The Ultimate Healthy Pumpkin Pancakes 

Here’s one for all you pumpkin lovers out there.

These fluffy flapjacks turn pumpkin puree and pumpkin spice into a healthy low-carb breakfast. 

There’s zero refined sugar in these and you can make them dairy-free. Just swap out the butter for coconut oil.

30. Fig and Goat Cheese Toast 

Getting bored with basic toast? Breathe new life into your routine with fig and goat cheese

The two complement one another phenomenally. Especially when you add a drizzle of honey. 

They also add more nutrients to your toast, like protein and vitamin B.

As for honey, it contains antioxidants and is touted as being anti-inflammatory.

31. Baked Eggs with Spinach and Tomatoes 

Healthy, hearty, and easy, these baked eggs are less than 200 calories. 

They take 30 minutes and will feed a family of four.

Although, if everyone is super hungry, you’ll want to double up on the eggs.

One large egg has 70 calories, which isn’t too much.

If you’d rather, you can also cut out the cheese to balance it out somewhat.

32. Low-Calorie Smoothies

Looking for a satisfying breakfast under 100 calories? You can’t beat these low-calorie smoothies.

At just 87 calories, you get your choice of six incredible options. That’s almost one for every day of the week. 

I’m a big fan of the strawberry flavor and the green one.

Although, when I need something to perk me up, I opt for the coffee one. 

33. Healthy Oatmeal Cookies

When I was first introduced to the concept of breakfast cookies, I was skeptical. 

But I quickly realized these are like eating an oatmeal bar!

They’re sweetened with honey and applesauce. Meanwhile, oats, raisins, and walnuts make them super healthy.

You get two dozen in a single batch and they’re 111 calories per cookie.

And get this, there are vegan, gluten-free, and egg-free options, too.

34. Breakfast Cookies 

If you can spare a few more calories, try these protein-packed breakfast cookies. 

Each one is 189 calories and only calls for five simple ingredients. 

What’s even simpler is there’s no baking required! 

Heat up the peanut butter, honey, and vanilla in the microwave. Roll that into balls with chia seeds and oatmeal, then freeze. 

You can add in chocolate chips, nuts, or dried fruit. Just keep in mind, it will add more calories.

35. Healthy Banana Bread

Turn banana bread into a low-calorie breakfast with this recipe. 

It takes a handful of pantry staples and four bananas. The riper the banana, the better!

You can also swap out the loaf pan for a muffin one instead. That way it’s even easier to eat these treats on the go.

You know what that means? It’s also a great snack!

35 Low-Calorie Breakfast Recipes for Weight Loss

Looking to shed a few pounds? Get started with these low-calorie breakfast recipes. Enjoy waffles, pancakes, smoothie bowls, eggs, and more of your favorite morning dishes.


  • Acai Bowl

  • High Protein Chickpea Waffles (Vegan & Gluten-Free)

  • High Protein Zucchini Pancakes

  • Triple Berry Smoothie Bowl

  • Easy Smoked Salmon Breakfast Wrap

  • Oatmeal

  • Fluffy Low Carb Keto Blueberry Pancakes (Paleo, Vegan)

  • 100 -Calorie Cheese, Vegetable, and Egg Muffins

  • Vegetable Scrambled Eggs

  • 3 -Ingredient Chia Pudding

  • Low-Calorie Muffins (10 Flavors!)

  • Healthy Egg Muffin Cups

  • Avocado Toast with Egg – 4 Ways

  • Skinny Strawberry Rhubarb Parfait

  • Healthy Stuffed French Toast

  • Almond Butter Banana Bread

  • Pumpkin Pie Protein Shake

  • Southwest Egg Scramble

  • 20 -Minute Keto Bagel

  • Portobello Mushroom Pizza

  • Healthy Flapjacks

  • Eggs in Purgatory

  • Low-Calorie Omelette

  • Crustless Spinach Cheese Pie

  • Dr. Oz’s Green Drink Juice

  • Shiitake Lettuce Wraps

  • Easy and Healthy Granola

  • Garden Veggie Frittata

  • The Ultimate Healthy Pumpkin Pancakes

  • Fig and Goat Cheese Toast

  • Baked Eggs with Spinach and Tomatoes

  • Low-Calorie Smoothies

  • Healthy Oatmeal Cookies

  • Breakfast Cookies

  • Healthy Banana Bread


  • Select your favorite recipe.
  • Organize all the required ingredients.
  • Prep a low-calorie breakfast in 30 minutes or less!
Low-Calorie Breakfast Recipes

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author avatar
Kim - InsanelyGood
Hey there! I'm Kim. I love running, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple :)

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