Breakfast done right
The best breakfast is a breakfast that's light, tasty and are less than 400 calories. This means you can stick to your diet and still indulge in a naughty pleasure for breakfast. So here are 15 low calorie breakfast recipes to get you on your way.
1. Asparagus and Soft Eggs on Toast
Serves 4 Preparation Time: 20mTotal Time: 20m
Mop that runny egg yolk up with the toast in this yummy meatless dish. Ingredients
- 4 slices of rustic country bread
- 1 pound asparagus, trim the tough ends
- 2 tablespoons olive oil
- Salt and black pepper
- 8 large eggs*
- 1/4 cup Parmesan (1 ounce)
- *Be careful with runny eggs as they can make you ill!
Directions
- Heat your broiler. Place the bread and asparagus on a baking sheet. Drizzle with the oil and season with 1/2 teaspoon of both salt and pepper.
- Broil until the bread is nice and toasted, no more than 1 to 2 minutes per side; move the bread to plates. Continue broiling the asparagus, tossing once, until tender, 4 to 8 minutes more.
- Meanwhile, bring a large saucepan of water to a boil. Carefully lower the eggs into the water. Reduce heat and gently simmer for 6 minutes. Cool under running water and peel.
- Spread the asparagus across the toast, sprinkle Parmesan to taste and top off with your eggs.
Per Serving
- Calories - 348
- Calories From Fat - 51%
- Protein - 20g
- Carbohydrate - 22g
- Sugar - 3g
- Fibre - 2g
- Fat - 20g
- Sat Fat - 5mg
- Calcium - 188mg
- Iron - 4mg
- Sodium - 626mg
- Cholesterol - 428mg
2. Goat Cheese Omelette
Serves 4Hands-On Time:15mTotal Time:15m
A good accompaniment to this creamy omelette is a peppery arugula salad.Ingredients
Directions
- Whisk the eggs in a bowel with, 2 tablespoons of water, ½ teaspoon of salt, and ¼ teaspoon of pepper.
- Melt the butter in a large non-stick skillet over medium heat. Cook the eggs, without stirring, until they begin to set, should take 2 to 3 minutes.
- With a rubber spatula, lift the edges of the omelette, tilting the pan so the uncooked eggs flow to the edges of the pan. Cook until set, should only take 1 minute.
- Sprinkle the cheese and scallions over the eggs. Fold a third of the omelette over the center; fold over the other third. In the pan, cut into 4 pieces.
- Whisk together the oil, vinegar, mustard, and ¼ teaspoon each salt and pepper. Drizzle over the arugula. Serve with the omelette and bread.
Nutritional Information
Per Serving
- Calories - 347
- Fat - 29g
- Sat Fat - 10.5g
- Cholesterol - 444mg
- Sodium - 645mg
- Protein - 19g
- Carbohydrate - 4g
- Fibre - 1g
3. Bagel With Avocado and Radish
Serves 1| Hands-On Time: | Total Time:
Spread creamy avocados on top of toasted bagels, and top with peppery radishes for a healthy start to the day. Tastes nice with and without radishes.Ingredients
1 sesame bagel
1/2 avocado
2 teaspoons fresh lemon juice
Salt and black pepper
2 small radishes, slivered
- Split and toast the bagel.
- In a small bowl, mash the avocado with the lemon juice, ½ teaspoon salt, and ¼ teaspoon pepper.
- Dividing evenly, spread the bagel halves with the avocado mixture and top with the radishes.
Directions
Nutritional Information
Per Serving
Calories - 391
Fat - 15gSat Fat - 2g
Cholesterol - 0mg
Sodium - 484mg
Protein - 11g
Carbohydrate - 56g
Sugar - 0g
Fibre - 8g
Iron - 4mg
Calcium - 29mg
4. Yogurt and Granola Parfait
Serves 1
Layer three ingredients in a fancy parfait glass for an easy and elegant meal.Ingredients
- 1/4 cup granola
- 1/2 cup plain yogurt
- 1 tablespoon maple syrup
Directions
- Place the granola in the bottom of a parfait glass or dish. Spoon the yogurt on top. Drizzle with syrup.
Nutritional Information
Per Serving
Calories - 241.91 (23% Calories From Fat)
Calcium - 267.2mgCarbohydrate - 39.24g
Cholesterol - 7.62mg
Fat - 6.26g
Fibre - 1.65g
Iron - 0.96mg
Protein - 8.96mg
Sat Fat - 3.02g
Sodium - 97.08mg
5. Huevos Rancheros
Serves 4| Hands-On Time: | Total Time:
Ingredients
- 4 6- to 8-inch soft corn tortillas
- 1/2 teaspoon ground cumin
- 1 16-ounce can black beans, rinsed and drained
- 1 chipotle chili in adobo sauce, diced; or 1/2 teaspoon crushed red pepper flakes (optional)
- 1/2 cup mild salsa
- 4 large eggs, fried
- 2/3 cup shredded Monterey Jack cheese
- 1 ripe avocado, sliced
Directions
- Heat oven to 425° F.
- Put the tortillas on a baking sheet and place in the oven to warm, about 5 minutes. (Cover with foil if you don’t like crisp tortillas.)
- Toast the cumin in a small, dry saucepan over medium heat until aromatic, about 3 minutes. Add the beans and chipotle or red pepper (if using).
- Remove the tortillas from the oven. Spoon some beans onto each, then top each with some salsa, 1 fried egg, and some cheese.
- Bake until the cheese has melted. Serve with the avocado.
Nutritional Information
Per Serving
Calories - 337 (166 Calories From Fat)
Fat - 18gSat Fat - 6g
Cholesterol - 228mg
Sodium - 502mg
Protein - 17g
Carbohydrate - 29g
Sugar - 2g
Fibre - 9g
Iron - 3mg
Calcium - 217mg
6. Egg in a Hole with Berries and Yogurt
Serves 2| Hands-On Time: | Total Time:
If you can’t decide between sweet and savory, this meal provides the best of both worlds.
Ingredients
2 slices whole-wheat bread
2 tablespoons butter, softened
2 large eggs
Salt and pepper
1 cup berries (such as blueberries, raspberries, or blackberries)
1 cup plain yogurt
2 tablespoons sliced almonds, toasted (optional)
Directions
- Spread the top of each slice of bread with ¼ tablespoon each of the butter. Using a round cookie cutter or drinking glass, cut a 2½- to 3-inch hole in the center of each slice of bread, reserving the cut-out pieces.
- Heat the remaining 1½ tablespoons of butter in a large non-stick or cast-iron skillet over medium heat. Place the bread and the cut-outs, buttered-side up, in the skillet. Crack 1 egg into each hole. Season with ¼ teaspoon salt and ¼ teaspoon pepper. Cook until the underside of the bread is golden, 3 to 4 minutes. Flip and cook the egg to desired doneness, 1 to 2 minutes for a runny yolk.
- Divide the berries and yogurt between two bowls and sprinkle with the almonds (if using). Serve with the eggs.
Nutritional Information
Per Serving
Calories - 371 (52% from fat)
Fat - 22g (saturated 12g)Cholesterol - 258mg
Carbohydrate - 33g
Sodium - 580mg
Protein - 15g
Fibre - 4g
Sugar - 15g
7. Poached Eggs With Mushrooms and Tomatoes
Serves 4| Hands-On Time: | Total Time:
Add a splash of vinegar to the poaching water to help the egg whites set.
Ingredients
2 teaspoons white vinegar
1 tablespoon plus 1 teaspoon olive oil
2 medium tomatoes, each sliced into 4 rounds
Salt and black pepper
1 pound assorted mushrooms, sliced
1 tablespoon fresh thyme leaves
8 large eggs
4 slices country bread, toasted
1 ounce Parmesan, shaved
2 tablespoons chopped fresh chives
Directions
- Fill a large, deep skillet with 3 inches of water. Add the vinegar and bring to a bare simmer.
- Meanwhile, heat 1 teaspoon of the oil in a large non-stick skillet over medium-high heat. Add the tomatoes, season with ¼ teaspoon each salt and pepper, and cook until just tender, 1 to 2 minutes per side. Transfer to a plate.
- Add the remaining tablespoon oil to the skillet and heat over medium-high heat. Add the mushrooms, thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing occasionally, until golden brown and tender, 6 to 7 minutes.
- Meanwhile, crack 4 of the eggs into separate custard cups. One at a time, slide each gently into the water in the deep skillet. Cook for 2 to 3 minutes for slightly runny yolks and remove with a slotted spoon. Repeat with the remaining 4 eggs.
- Dividing evenly, top the bread with the tomatoes, mushrooms, eggs, Parmesan, and ¼ teaspoon each salt and pepper. Sprinkle with the chives.
Nutritional Information
Per Serving
Calories - 363
Protein - 22g
Carbohydrate - 28g
Sugar - 8g
Fibre - 3g
Fat - 18g
Sat Fat - 5g
Calcium - 212mg
Iron - 4mg
Sodium - 958mg
Cholesterol - 428mg
8. Creamy Date Smoothie
Serves 1| Hands-On Time: | Total Time:
Use dried pitted dates to give this creamy drink a hit of natural sweetness.Ingredients
3/4 cup whole milk
1/3 cup halved pitted dates
1/2 cup ice
Directions
- Place the milk and dates in a blender.
- Cover and refrigerate until the dates have softened, about 15 minutes.
- Add the ice and blend until smooth and frothy.
Nutritional Information
Per Serving
Calories 270
Fat 6gSat Fat 3g
Cholesterol 18mg
Sodium 73mg
Protein 7g
Carbohydrate 51g
Sugar 46g
Fibre 4g
Iron 1mg
Calcium 234mg
9. Citrus Salad With Honey and Mint
Serves 2| Hands-On Time: | Total Time:
Start your day off with a brightly coloured dish that’ll awaken your senses.Ingredients
1 grapefruit
1 navel orange
2 teaspoons honey
4 small sprigs fresh mint
Directions
- With a knife, cut away the peel and white pith of the grapefruit and orange and slice the fruit into rounds.
- Arrange the slices on individual plates. Drizzle with the honey and top with the mint.
Nutritional Information
Per Serving
Calories - 96 (9% Calories From Fat)
Fat - 1gSat Fat - 0g
Cholesterol - 0mg
Sodium - 4mg
Carbohydrate - 20g
Fibre - 2g
Sugar - 19g
Protein - 2g
10. Farina With Apricots and Almonds
Serves 2| Hands-On Time: | Total Time:
Ingredients
2 cups low-fat milk
Salt
1/3 cup farina (such as Cream of Wheat; not instant)
1 tablespoon brown sugar
1/4 cup dried apricots, chopped
2 tablespoons roasted almonds, chopped
Directions
- Bring the milk and ¼ teaspoon salt to a boil in a small saucepan. Whisk in the farina. Reduce heat and simmer, whisking occasionally, until thickened, 2 to 3 minutes.
- Spoon into bowls and top with the sugar, apricots, and almonds.
Nutritional Information
Per Serving
Calories - 362
Fat - 7gSat Fat - 2g
Cholesterol - 12mg
Sodium - 427mg
Protein - 13g
Carbohydrate - 53g
Fibre - 3g
11. Oatmeal With Yogurt and Marmalade
Serves 1| Hands-On Time: | Total Time:
Sweet, creamy, and tart come together in this warm breakfast bowl.Ingredients
1 serving quick-cooking or old-fashioned rolled oats
2 tablespoons plain low-fat Greek yogurt
2 tablespoons orange marmalade
Directions
- Prepare the oats according to the package directions. Top with the yogurt and orange marmalade.
Nutritional Information
Per Serving
Calories - 381
Fat - 5g (Saturated Fat - 2g)Cholesterol - 14mg
Sodium - 115mg
Protein - 18g
Carbohydrate - 66g
Sugar - 38g
Fibre - 4g
Iron - 2mg
Calcium - 342mg
12. Gingery Berry and Oat Smoothie
Serves 1| Hands-On Time:| Total Time:
Soak the dry oats ahead of time for easy blending.
Ingredients
1/4 cup old-fashioned rolled oats
1/2 cup frozen blueberries
1/2 cup plain low-fat yogurt
1/2 cup ice
2 tablespoons brown sugar
1/4 to 1/2 teaspoon grated fresh ginger
Directions
- Place the oats and ½ cup water in a blender.
- Let soak until the oats have softened, about 15 minutes.
- Add the blueberries, yogurt, ice, sugar, and ginger.
- Blend until smooth and frothy.
13. Savoury Bread Strata
Serves 6-8| Hands-On Time: | Total Time:
You’ll need a big spoon to dig into this breakfast casserole made with bread, veggies, eggs, and Ingredients
1/2 pound (about 1/2 loaf) white, sourdough, or whole-wheat bread, preferably day-old, sliced 1/2 inch thick
2 tablespoons olive oil
2 red bell peppers, seeded and thinly sliced
1 medium yellow onion, thinly sliced
2 cloves garlic, finely chopped
1 teaspoon chopped fresh thyme leaves
1 and a 1/2 teaspoons kosher salt
1/2 teaspoon plus 1/8 teaspoon black pepper
butter for the baking dish
1 cup (4 ounces) grated Gruyere
4 large eggs
2 cups whole milk
Directions
- Heat oven to 350° F. If the bread is fresh, place it on a baking sheet and transfer to the heating oven until lightly toasted, about 10 minutes.
- Heat the oil in a large skillet over medium heat. Add the bell peppers and onion and cook, stirring occasionally, for 10 minutes. Add the garlic, thyme, 1 teaspoon of the salt, and 1/2 teaspoon of the pepper. Cook for 1 minute. Remove from heat; set aside.
- Butter a 2-quart casserole and place it on a foil-lined baking sheet. Place the bread in the prepared dish, overlapping the slices slightly. Spread the pepper-onion mixture over the bread. Sprinkle with 1/2 cup of the Gruyère. In a large bowl, lightly beat the eggs, milk, and the remaining salt and pepper. Pour the egg mixture over the layers in the casserole. Sprinkle with the remaining Gruyère. Bake, uncovered, until the strata is puffed and browned, 30 to 40 minutes.
Nutritional Information
Per Serving
Calories - 242 (48% Calories From Fat)
Fat - 13g (Saturated Fat - 5g)Cholesterol - 127mg
Sodium - 601mg
Carbohydrate - 18g
Fibre - 1g
Sugar - 5g
Protein - 12g
14. Oatmeal with Pineapple and Mint
Serves 1| Hands-On Time: | Total Time:
Chunks of fresh pineapple and a sprinkling of fresh mint give this classic oatmeal a tropical spin.Ingredients
1 serving quick-cooking or old-fashioned rolled oats
1/2 cup chopped pineapple
1 tablespoon fresh mint leaves
1 teaspoon cinnamon sugar
2 tablespoons 1 % milk
Directions
- Prepare the oats according to the package directions. Top with the pineapple, mint, and cinnamon sugar. Drizzle with the milk.
Nutritional Information
Per Serving
Calories - 329
Fat - 5g (Saturated Fat - 2g)Cholesterol - 14mg
Sodium - 122mg
Protein - 17g
Carbohydrate - 54g
Sugar - 22g
Fibre - 5g
Iron - 2mg
Calcium - 361mg
15. Plum Waffle Tart
Serves 1| Hands-On Time: | Total Time:
Delicious breakfast tart, crafted with fresh plum, preserves, and frozen waffles.
Ingredients
1 frozen waffle
1/2 plum, thinly sliced
1 tablespoon apricot preserves
Directions
- Heat oven to 350° F. Place the frozen waffle on a baking sheet and arrange the plum slices on top. In a small bowl, mix the preserves with 1 teaspoon water; spoon over the plum slices.
- Bake until the plum slices are tender and the waffle is crisp around the edges, 15 to 20 minutes.
Nutritional Information
Per Serving
Calories - 160
Fat - 3g (Saturated Fat - 1g)Cholesterol - 10mg
Sodium - 220mg
Protein - 3g
Carbohydrate - 31g
Sugar - 16g
Fiber - 1g
Iron - 2mg
Calcium - 52mg
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