30 Low Calorie Breakfast Ideas, According to Registered Dietitians

A low-calorie breakfast can be nutritious, tasty, and satisfying. Really. From low-carb breakfast recipes to high-protein breakfasts, there’s truly an option for anyone—whether you’re looking to lose weight or are trying to stick to a certain eating plan.

33 Low-Calorie Breakfasts That Are Tasty and Nutritious, According to Dietitians

Kickstart your day with a satisfying breakfast packed with high-quality protein, fiber, and healthy fats.

A low-calorie breakfast can be nutritious, tasty, and satisfying. Really. From low-carb breakfast recipes to high-protein breakfasts, there’s truly an option for anyone—whether you’re looking to lose weight or are trying to stick to a certain eating plan.

The definition of “low calorie” can depend on multiple factors including your weight, height, and activity level, and is very individual. But a target range for a low-calorie breakfast is 300 to 350 calories if you’re headed for a desk job, or 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition.

Meet the experts: Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition; Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club; Ryan Maciel, R.D., head performance coach at Catalyst Performance Training; Maggy Doherty, R.D.; Claire Virga, R.D. at Rooted Wellness

To keep hunger at bay, it’s important to get the optimum balance of macronutrients as well. Cereal with skim milk and a banana might fit your calorie target, but it likely won’t provide the high-quality protein, fiber, and healthy fats you need to stay satiated for hours, notes Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club.

Your ideal breakfast should include:

• At least 20 grams of protein. This looks like about ¾ cup of cottage cheese, Greek yogurt, or three eggs.
• Around eight grams of fiber. Try a cup of raspberries or oatmeal.
• About 10 grams of healthy fats. Grab a tablespoon of nut butter, two teaspoons of olive oil, or ⅓ of an avocado.

Your breakfast should be about the same size as lunch and dinner, and it’s easy to underestimate how much you need to eat in the morning, especially when you’re cutting calories, says Bowerman. Ready to treat breakfast like the most important (and delicious) meal of the day? Check out these dietitian-approved, low-calorie breakfast ideas for a tasty, fueled morning.

30 Low Calorie Breakfast Ideas, According to Registered Dietitians

These nutrient-packed meals will actually keep you full until lunch.

If weight loss is one of your health goals, you may consider cutting breakfast as a way to reduce calories. But Tara Collingwood, MS, RDN, CSSD, a registered dietitian and certified personal trainer says that skipping breakfast would be a mistake. “People who eat breakfast, especially a breakfast with protein, tend to eat less at lunch and dinner,” she says. It makes sense: When you’re super ravenous, you’re more likely to eat quickly and to eat more than you may have otherwise.

Registered dietitian SaVanna Shoemaker, MS, RDN, LD says a balanced breakfast that’s high in nutrients while being low in calories (which she says is anywhere between 300 and 500 calories) should focus on protein, healthy fats and fiber-rich carbs. These nutrients, she says, are key for providing the body with energy while actually keeping you full.

What exactly does that look like? We rounded up 30 examples, with insight from both dietitians on why they’re winning breakfast picks.

Oatmeal with Greens, Tomato and Egg

Mike Garten

If you’ve never had savory oatmeal for breakfast, consider this your sign to give it a try. Both Shoemaker and Collingwood say 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.

Razzle-Dazzle Smoothie

Mike Garten

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.

Peanut Butter and Banana Toast

Getty Images

Shoemaker likes nut butter (like peanut butter and almond butter) because it’s high in both protein and healthy fats. Spread it on multigrain toast and pair it with banana to boost the fiber content. Want to up the fiber and protein even more? Sprinkle chia seeds on top.

Chilled Overnight Chia

Mike Garten

A tasty way to integrate chia seeds into your breakfast is by incorporating them into overnight oats, a low-calorie breakfast that Shoemaker recommends. Pro tip: She says to add nut butter to up the protein and healthy fats. Top it off with your favorite fruit for a natural way to introduce some sweetness.

Yogurt Toast

Kate Merker

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. Just stick to one slice for breakfast or else this pick will inch out of low-calorie territory.

Turkish Eggs with Greek Yogurt

This savory breakfast may sound fancy, but it actually comes together in about five minutes. Garlic, dill and cumin are used to jazz up the eggs and Greek yogurt without adding extra calories. And you can cook the egg to any doneness you like!

Oatmeal with Yogurt and Toasted Almonds

Mike Garten

Can’t get into savory oatmeal? Pair your oats with Greek yogurt, almonds and a drizzle of honey instead. 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.

Avocado Toast with Chia Seeds

Getty Images

Avocado toast on whole grain bread is a beloved breakfast for many health-conscious eaters for a reason: It checks off the healthy fat and fiber boxes in a major way. Remember Shoemaker’s trick of adding chia seeds to overnight oats to up the fiber and protein? The same applies to your avo-toast, and it won’t take away from the flavor.

Blueberry Banana Nut Smoothie

Getty Images

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.