5 Deliciously Easy Low-Calorie Breakfast Recipes

Finding easy, low-calorie breakfasts that you can take on the go can make all the difference in maintaining a healthy lifestyle. Whether you’re rushing out the door for work or need something quick to grab before heading to the gym, there are plenty of simple and delicious options that are nutritious yet light in calories. Below are five recipes that are perfect for a busy morning, each featuring a balance of protein, fiber, and healthy fats to keep you satisfied until lunch.

1. Overnight Oats with Berries

Ingredients:

• ½ cup rolled oats
• ½ cup unsweetened almond milk (or any milk alternative)
• ¼ cup Greek yogurt (low-fat)
• 1 tablespoon chia seeds
• ½ cup mixed berries (blueberries, strawberries, or raspberries)
• A drizzle of honey (optional)

Directions:

1. In a mason jar or any airtight container, combine the oats, almond milk, Greek yogurt, and chia seeds.
2. Stir well to ensure everything is mixed, then top with your choice of mixed berries.
3. Cover the jar and refrigerate overnight, allowing the oats to soak and soften.
4. In the morning, grab it from the fridge, add a drizzle of honey if desired, and you’re good to go.

Calories: Approximately 250 calories

2. Egg Muffin Cups

Ingredients:

• 6 large eggs
• ½ cup spinach, chopped
• ¼ cup bell peppers, diced
• ¼ cup onion, diced
• ¼ cup shredded low-fat cheese
• Salt and pepper to taste
• Cooking spray

Directions:

1. Preheat your oven to 350°F (175°C) and spray a muffin tin with cooking spray.
2. In a mixing bowl, whisk the eggs and add the chopped spinach, bell peppers, onions, and cheese.
3. Season with salt and pepper, then pour the egg mixture evenly into each muffin cup.
4. Bake for 15–20 minutes or until the muffins are fully cooked and firm.
5. Once cooled, store in the fridge and reheat in the morning for a quick grab-and-go breakfast.

Calories: Approximately 100 calories per muffin

3. Greek Yogurt and Granola Parfait

Ingredients:

• ½ cup low-fat Greek yogurt
• ¼ cup low-calorie granola (look for varieties with no added sugar)
• ½ cup mixed berries or sliced fruit (strawberries, bananas, etc.)
• A drizzle of honey or maple syrup (optional)

Directions:

1. In a small jar or container, layer the Greek yogurt, granola, and fresh fruit.
2. If you like, add a small drizzle of honey or maple syrup for added sweetness.
3. Seal the container and store in the fridge until you’re ready to head out.

Calories: Approximately 200–250 calories

4. Peanut Butter and Banana Wrap

Ingredients:

• 1 small whole-wheat tortilla
• 1 tablespoon peanut butter (or any nut butter)
• 1 small banana, sliced
• A sprinkle of cinnamon (optional)

Directions:

1. Spread the peanut butter evenly over the tortilla.
2. Add the banana slices on top, sprinkling with cinnamon if you like.
3. Roll up the tortilla tightly, making sure the ends are tucked in.
4. Wrap it in foil or plastic wrap and take it with you for an easy, portable breakfast.

Calories: Approximately 250 calories

5. Avocado Toast with Boiled Egg

Ingredients:

• 1 slice whole grain bread, toasted
• ¼ avocado, mashed
• 1 boiled egg, sliced
• Salt and pepper to taste
• A pinch of red pepper flakes (optional)

Directions:

1. Toast a slice of whole-grain bread until crispy.
2. Spread the mashed avocado over the toast and season with salt and pepper.
3. Slice a boiled egg and layer it on top of the avocado.
4. For a little extra kick, sprinkle red pepper flakes on top.
5. Wrap the toast in parchment paper or foil for a quick, portable breakfast.

Calories: Approximately 300 calories

Conclusion

These easy, low-calorie breakfast recipes are perfect for anyone looking to maintain a balanced diet while keeping up with a busy schedule. Each recipe is under 300 calories, making them light but nutritious options to fuel your morning. Whether you prefer something sweet like overnight oats or savory like avocado toast, these meals are portable, quick to prepare, and designed to keep you energized on the go. Plus, with simple ingredients and minimal prep time, they’re easy to incorporate into your routine without the hassle.

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