A healthy breakfast can make all the difference in your day. Battling morning traffic just seems that much easier with a belly full of healthy food.
But when you take a closer look at the typical American breakfast, with its high-carb, high-calorie, and low-nutrition content, you realize it's anything but healthy eating.
Many experts say that on average we need to eat about 2,000 to 2,500 calories per day to maintain weight, and 1,500 to 2,000 calories to lose one pound of weight per week. That sounds easy until you realize Americans consume an average of 3,770 calories a day.
No wonder we're a nation struggling with weight loss.
The Importance of a Low-Calorie Breakfast
Eating a low-calorie breakfast can be a healthy way to start your day. Sure, those sugar-filled pancake stacks, donuts, and muffins might taste great, but it’s a no-win habit for your health.
And before you think sticking to a simple bowl of cereal with milk will save you, it won't. There are plenty of calories lurking in many seemingly good-for-you cereals. Sadly, a number of your favorite cereal brands might be low in calories, but they’re packed full of sugar.
But don't fret just yet. We love cereal as much as you do, so we made a low-calorie cereal that’s actually healthy. With only 100 calories per serving and lots of nutrition, it’s a perfect low-calorie breakfast choice.
Here are some other low-calorie breakfast ideas that'll get your mouth watering and start your day strong.
Low-Calorie Breakfast Recipes
Think low-calorie means low taste? Think again. We've searched the entire internet for these healthy breakfast recipes that are not only good for you, but are also oh-so-delicious. (OK, so we didn't search the entire internet — that's simply impossible. But we did spend a good amount of time searching.)
Read on for the best low-calorie breakfast options to kick off your morning.
1. Cinnamon Roll Protein Smoothie
Image: The Almond Eater
Not ready to give up your cinnamon rolls just yet? Don't worry — neither are we. It's why this smoothie recipe is so awesome. It's all the taste with far fewer calories (about 300). Plus, it takes just five minutes to whip up, making it a great on-the-go breakfast.
Plain Greek yogurt and unsweetened almond milk keep the sugar content low, while the banana gives it a thick consistency. Even better, the protein powder ensures you’ll feel full faster and longer.
2. Healthy Egg Muffin Cups
Image: Show Me the Yummy
This isn't the typical sugar-filled muffin as you know it. In fact, it's savory, loaded with veggies, and absolutely scrumptious.
These convenient low-calorie egg muffin cups have only 50 calories and you can prepare them in advance. Make them in a batch and store in the fridge for four to five days, or freeze them for up to four months. When you’re ready to eat, simply reheat them in the microwave.
You can also sub in your own favorite vegetables, such as kale or zucchini. Top with avocado for healthy fats, and you have a wholesome, hearty breakfast that's low-carb and low-calorie.
3. Blueberry Chia Overnight Oats
Image: Flavor the Moments
Five ingredients in five minutes is why we love this overnight oats recipe. Don't underestimate the tiny chia seed. It's a good source of omega-3 fatty acids, fiber, antioxidants, iron, calcium, and protein. At the same time, it gives your overnight oats that nice, thick texture.
You can drizzle in some maple syrup if you prefer, but the blueberries themselves add a subtle sweetness (without a high sugar count). You can also use raspberries or most other fresh fruit — just cut them up into small pieces first.
Oh, and there are only 174 calories per serving.
4. Summer Quinoa Breakfast Bowl
There's one reason we think quinoa is a superfood, and it's not because it's full of nutrients and contains all nine essential amino acids. It's not even because it's gluten-free or high in fiber.
We think quinoa is super because it's so incredibly versatile. You can have it as a savory main meal, a salad, a side dish, or in this case, as part of a sweet breakfast bowl.
If you want a vegan version, go for almond milk or any other nut milk. You can also skip the brown sugar if you want a sugar-free option. With 180 calories per serving, you can eat this for breakfast without the guilt.
5. Cranberry Whole Wheat Scones
With just 167 calories per scone, this quick and easy recipe will help you enjoy breakfast (or brunch) in under 30 minutes. Whole wheat flour amps up the fiber content, which helps to maintain bowel health, lower cholesterol levels, and control blood sugar levels.
These scones are packed with so much flavor you don't even need to top with fresh cream and jam. (Which you really shouldn't anyway, if you're trying to keep this low-calorie and low-sugar.) Instead, add a dollop of plain unsweetened yogurt.
6. Healthy Sweet Potato, Black Bean & Avocado Breakfast Burritos
Image: Ambitious Kitchen
There are 398 calories per burrito in this Mexican-inspired recipe, but don't let that deter you. This is still a healthy recipe that you should consider because it's low in fat (just 13.8 grams per serving) and low in sugar (5.5 grams).
Whole wheat tortillas give this recipe an extra fiber boost, and egg whites up your protein intake. Combined with the healthy fats from avocado, this breakfast recipe will keep you going all morning and won’t completely kill your calorie count.
7. Crock-Pot Granola
Image: Well Plated by Erin
We're all for rethinking breakfast, so we think this Crock-Pot granola is a genius move. The recipe uses oatmeal and any collection of nuts and seeds you happen to have in the pantry. Think almonds, flaxseed, and even peanut butter.
When it's finished, you can have it warm and chewy, or enjoy it crunchy after it cools. Best of all, you can store in an airtight container for up to two weeks. Depending on which nuts and seeds you use, it clocks in at less than 300 calories per half cup.
Low-Calorie Breakfast? We Have You Covered
Let's face it. There's nothing like a yummy bowl of cereal for breakfast. The sweet, crunchy goodness not only tastes great, but it’s also a convenient food when you don’t have time to cook.
As we said earlier, we really love cereal. And we didn't think it was fair to give up on it just because it was time to grow up and make healthier food choices. That's why we came up with a cereal that we're incredibly proud of.
At just 100 calories per serving, The Cereal School is a tasty low-calorie breakfast that’s actually good for you.
It's packed with protein (16 grams), made from all-natural ingredients, and sweetened with monk fruit. What this means is that there's absolutely no sugar and just one carb gram. (Bye-bye, mid-morning sugar crash.)
Whatever your preference — Cocoa, Fruity, or Cinnamon Bun — we have the flavor that'll tickle your taste buds. Even better, we'll deliver straight to your door, making it the most convenient low-calorie breakfast option you could ever want.