35 Low-Calorie Breakfasts to Keep You Energized All Morning
Here’s how to fill up on nutrients first thing.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition Lab Director
We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.
Start the day off right with our best low-calorie breakfast recipes, which all clock in at under 500 calories. Whether you prefer sweet or savory breakfasts, there’s a low-calorie meal on this list for you.
Bored of your go-to yogurt, granola and fruit combo? With a little creativity, it’s possible to enjoy breakfasts that are high in flavor but low in calories. Prioritize protein, healthy fats and fiber for a balanced breakfast that will give you energy, a steady mood, and optimal brainpower to tackle your day.
In fact, a healthy breakfast can set you up to make subsequent healthy choices. "People who eat breakfast, especially a breakfast with protein, tend to eat less at lunch and dinner," says registered dietitian and certified personal trainer Tara Collingwood, MS, RDN, CSSD. It makes sense: If you’re not ravenous by lunch or dinnertime, you may be more likely to make balanced choices.
Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet or dive into low-calorie meals, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Many of these recipes can be made ahead, while others make for a quick grab-and-go breakfast you can enjoy on your way to work. Low-cal breakfasts you’ll absolutely love, straight ahead!
Sweet Potato Breakfast Burritos
Wrap up a complete breakfast that's perfect for taking on the go. Beans, veggies, eggs and cheese get folded into a tortilla, which can be enjoyed ASAP or stored (individually) in the freezer until you're ready to heat and eat.
Get the Sweet Potato Breakfast Burritos recipe.
RELATED: 48 Easy Make-Ahead Breakfast Recipes for Busy Mornings
Greek Yogurt Pancakes
Give ordinary pancakes a protein boost (9 g per serving) by adding Greek yogurt to the batter. Top 'em with fresh fruit for bonus nutrients.
Get the Greek Yogurt Pancakes recipe.
RELATED: These Are the Best Greek Yogurt Brands, According to Nutritionists
Double Apple Baked Oatmeal
Made with warm baking spices, maple syrup and vanilla extract, this oatmeal is a phenomenal breakfast treat — for under 300 calories a serving.
Get the Double Apple Baked Oatmeal recipe.
RELATED: 20 Mediterranean Diet Breakfasts to Brighten Up Your Mornings
Breakfast Tacos
You had us at "taco!" This handheld breakfast clocks in at an impressive 25 g protein per serving. Couple that with bold flavors that hit all the major notes — spicy, tangy, salty, with a herby finish from the cilantro — and you can assemble them all on a sheet pan to just throw in the oven while you get ready to start your day.
Get the Breakfast Tacos recipe.
Customizable Egg Muffins
Move over Starbucks, we've cracked the code on making grab-and-go egg bites at home. Once they become part of your regular rotation (because they're so delicious, we know they will!), mix it up with any of your favorite veggie or meat toppings.
Get the Customizable Egg Muffins recipe.
Mango Madness Smoothie
Get veggies (there's a carrot in there!) and your protein in one refreshing sip. This smoothie gets you 16 grams of the macronutrient, plus tons of vitamins and minerals from the fruit-and-vegetable combo.
Get the Mango Madness Smoothie recipe.
Smashed Avocado Toast with Egg
Avocado toast checks off the healthy fat and fiber boxes in a major way. Top it with eggs — however you like 'em! — to hit your protein goals too.
Get the Smashed Avocado Toast With Egg recipe.
RELATED: Our Best Egg Recipes to Make for Breakfast and Beyond
Chilled Overnight Chia
A tasty way to integrate chia seeds into your breakfast is by stirring them into overnight oats, a low-calorie breakfast that registered dietitian SaVanna Shoemaker, MS, RDN, LD recommends. Top it off with your favorite fruit for a natural way to introduce some sweetness.
Get the Chilled Overnight Chia recipe.
Coconut Raspberry Smoothie
Load your morning sip with fresh berries and banana to pack in fiber (a whopping 13 grams per serving!) first thing.
Get the Coconut Raspberry Smoothie recipe.
RELATED: Yes There Actually Is a 'Right' Way to Make a Smoothie, According to Test Kitchen Experts
Roasted Sweet Potato Hash
Yes, you can 100 percent have potatoes for breakfast while keeping it low-cal. Shoemaker recommends opting for sweet potatoes (which are a good source of fiber and vitamin A) as part of a savory hash. Skip the chorizo in this recipe for a lower-cal option.
Get the Roasted Sweet Potato Hash recipe.
Matzo Toasts
For a quick breakfast, spread healthy toppings on matzo or crispbread. Shoemaker likes nut butter (like peanut butter and almond butter) because it's rich in both protein and healthy fats. Pair it with banana to boost the fiber content for an even more filling meal.
Get the Matzo Toasts recipe.
Scrambled Eggs
When in doubt, keep it simple! This classic is a great base for add-ins, too: Shoemaker loves to make scrambled eggs with mushrooms and mozzarella cheese, which has protein and calcium.
Get the Scrambled Eggs recipe.
Pineapple-Cucumber Smoothie
This smoothie comes together so quickly, so you may feel like you have extra time to create a cute DIY glass design: Slice cucumbers thinly with a peeler, press them against the sides of a wide glass and pour your smoothie in.
Get the Pineapple-Cucumber Smoothie recipe.
Oatmeal with Greens, Tomato and Egg
If you've never had savory oatmeal for breakfast, consider this your sign to give it a try. Collingwood says that eggs check the boxes for both protein and healthy fats; it's a two-for-one win! The greens, tomato and oats up the fiber content even more.
Almond-Buckwheat Granola with Yogurt and Berries
Talk about a sweet start to the day! You'll spoon up 21 g protein and 5 g fiber per serving, providing you with the dream "stay full for longer" nutrient pairing. Feel free to have fun with the fruit topping and mix it up with whatever's in season.
Get the Almond-Buckwheat Granola with Yogurt and Berries recipe.
Yogurt Toast
Our nutritionists love Greek yogurt for breakfast because it's a good source of protein, but have you ever used it to make a spin on French toast? Yep, it works. The egg blended into the yogurt in this recipe delivers additional protein as well as unsaturated fats. Use multigrain bread to get a good dose of fiber.
Get the Yogurt Toast recipe.
Spinach and Goat Cheese Egg Muffins
Break out your muffin tin to whip up a batch of bake-and-take egg cups that you can keep in the fridge, then heat and eat all week.
P.S. Did we mention each one packs in 4 g of protein? Yep.
Oatmeal with Yogurt and Toasted Almonds
Pair your oats with Greek yogurt, almonds and a drizzle of honey — Collingwood likes that Greek yogurt is full of protein. The almonds add more protein to your bowl and join the oats in delivering filling fiber.
Blueberry Banana Nut Smoothie
This is the classic banana-PB snack (or breakfast toast), but in smoothie form! In this recipe, banana and almond butter are combined with almond milk and blueberries for an easy and delicious morning meal you can sip while answering emails.
Razzle-Dazzle Smoothie
Collingwood is a fan of smoothies for breakfast — as long as they pair the fruit and/or veggies with enough protein to fill you up. Her recommendation is to add Greek yogurt, like with this recipe for a raspberry-banana smoothie. Bonus: It's portable, so you can take this breakfast to go.
Get the Razzle-Dazzle Smoothie recipe.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Here's the Best Way to Make Pancakes
Our Best Homemade Pancake Recipe
20 Delicious Egg-Free Breakfast Recipes
Our Best Gut-Healthy Breakfasts
