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Starting your day off right doesn’t mean settling for a sad, flavorless breakfast.
You can have your pancakes, eggs, and even muffins—and still stick to your calorie goals! These 12 delicious breakfast recipes are all between 150 and 300 calories, so you can stay in a calorie deficit without feeling deprived.
Each recipe comes with easy-to-follow instructions, simple ingredient lists, and full nutritional info, making healthy eating totally doable (and way more exciting).
Because let’s be real—if breakfast isn’t delicious, what’s even the point?
Breakfast Recipes Under 300 Calories for Your Calorie Deficit Diet
Greek Yogurt Parfait with Honey and Nuts
This Greek yogurt parfait is a delightful blend of creamy yogurt, crunchy nuts, and a drizzle of honey. It’s simple to prepare and makes for a refreshing low-calorie breakfast. The combination of textures and flavors creates a delicious way to kickstart your day, all while keeping your calorie count in check.
Perfect for busy mornings, this parfait is quick to assemble and can even be made ahead of time. It’s not only satisfying but also packed with protein, making it an ideal choice for anyone watching their calorie intake.
Ingredients
- 1 cup Greek yogurt (non-fat)
- 2 tablespoons honey
- 1/4 cup mixed nuts (almonds, walnuts, pistachios)
- 1/4 cup fresh berries (optional)
- 1/4 teaspoon cinnamon (optional)
Instructions
- Layer the Parfait: In a glass or bowl, add half of the Greek yogurt as the first layer.
- Add Honey: Drizzle 1 tablespoon of honey over the yogurt layer.
- Mix in Nuts: Sprinkle half of the mixed nuts on top of the honey.
- Repeat Layers: Add the remaining yogurt, followed by the other tablespoon of honey and the rest of the nuts.
- Top with Berries: If using, add fresh berries on top for an extra burst of flavor.
- Sprinkle Cinnamon: Optionally, add a pinch of cinnamon on top for added warmth.
Nutritional Information (per serving):
Calories: 300
Protein: 20g
Fat: 15g
Carbohydrates: 30g
Sugar: 18g
Vegetable Scramble with Egg Whites
This Vegetable Scramble with Egg Whites is a fantastic low-calorie breakfast option that keeps your morning light and refreshing. Packed with colorful veggies, it’s not just nutritious but also flavorful, making it a great start to your day.
Simple to whip up, this dish combines the goodness of fresh vegetables with protein-rich egg whites. It’s perfect for those looking for low cal meals to help maintain a calorie deficit. Plus, it’s versatile – feel free to mix and match your favorite veggies!
Ingredients
- 1 cup egg whites
- 1/2 cup bell peppers (diced)
- 1/2 cup zucchini (diced)
- 1/2 cup spinach (chopped)
- 1/4 cup onions (chopped)
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh herbs (like parsley or cilantro) for garnish
Instructions
- Heat olive oil in a non-stick skillet over medium heat.
- Add onions and bell peppers, cooking until soft, about 2-3 minutes.
- Stir in zucchini and spinach, cooking for another 2 minutes until the spinach wilts.
- Pour in egg whites, stirring gently to combine with the vegetables.
- Cook until the egg whites are set, about 3-4 minutes. Season with salt and pepper.
- Garnish with fresh herbs before serving.
Nutritional Information (per serving):Calories: 150, Protein: 15g, Carbs: 10g, Fats: 5g.
Chia Seed Pudding with Coconut Milk
Chia seed pudding with coconut milk is a creamy, delightful treat that makes for a perfect low-calorie breakfast. It has a subtle sweetness from the coconut milk and can be topped with fresh fruits for a refreshing start to your day. This recipe is not only simple to make but also offers a satisfying texture that keeps you full for longer, making it a fantastic choice for those looking for calorie deficit meals.
With the nutty flavor of chia seeds and the tropical taste of coconut, this pudding is a delicious way to kick off your morning. Plus, it’s versatile! You can customize it with different toppings to match your cravings. Here’s how to whip up your own chia seed pudding.
Ingredients
- 1/4 cup chia seeds
- 1 cup coconut milk (canned or carton)
- 2 tablespoons maple syrup or honey (optional)
- 1/2 teaspoon vanilla extract
- Fresh fruits for topping (e.g., strawberries, mango, blueberries)
- Shredded coconut, for garnish
Instructions
- Mix Ingredients: In a bowl, combine the chia seeds, coconut milk, maple syrup (if using), and vanilla extract. Stir well to combine.
- Refrigerate: Cover the bowl and refrigerate for at least 4 hours or overnight. This allows the chia seeds to absorb the liquid and thicken.
- Stir: After chilling, take the pudding out and give it a good stir to break up any clumps.
- Serve: Portion the pudding into individual bowls or jars. Top with your favorite fresh fruits and a sprinkle of shredded coconut.
- Enjoy: Dig into your delicious and nutritious chia seed pudding!
Nutritional Information (per serving, without toppings):
Calories: 150
Protein: 5g
Fat: 9g
Carbohydrates: 16g
Fiber: 10g
Overnight Oats with Almond Butter and Berries
Overnight oats are a fantastic way to set yourself up for a healthy day. They are creamy, slightly sweet, and packed with nutrients. Combining almond butter and fresh berries creates a delicious, filling breakfast that makes you feel great without weighing you down. Plus, they are super simple to prepare, making them perfect for busy mornings!
This low-calorie breakfast is not just easy to make; it’s also versatile. You can customize it to your taste by choosing your favorite fruits or adding toppings like nuts or seeds. Enjoying a meal that is part of your calorie deficit meals has never been this delicious!
Ingredients
- 1/2 cup rolled oats
- 1 cup unsweetened almond milk
- 1 tablespoon almond butter
- 1/2 cup mixed berries (strawberries, blueberries, blackberries)
- 1 tablespoon honey or maple syrup (optional)
- 1 tablespoon chia seeds (optional)
- Salt to taste
Instructions
- Combine the rolled oats and almond milk in a bowl or jar. Stir well to mix.
- Add the almond butter, honey (if using), chia seeds, and a pinch of salt. Mix everything together until well combined.
- Fold in the mixed berries, reserving a few for topping.
- Cover the bowl or jar and refrigerate overnight (or for at least 4 hours). This allows the oats to absorb the milk and soften.
- In the morning, give the oats a good stir. Add a splash of almond milk if it’s too thick for your liking.
- Top with the reserved berries and an extra drizzle of almond butter before serving.
Savory Spinach and Feta Omelet
This Savory Spinach and Feta Omelet is a delicious way to start your day. With the fresh taste of spinach combined with the tangy flavor of feta cheese, it’s a low calorie breakfast that won’t leave you feeling deprived. It’s simple to make, requiring just a few ingredients and minimal cooking time, making it perfect for busy mornings.
This omelet not only satisfies your taste buds but also fits perfectly into your calorie deficit meals plan. Packed with protein and nutrients, it helps you stay full and energized throughout the morning while keeping calories in check.
Ingredients
- 2 large eggs
- 1 cup fresh spinach, chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Prepare the Spinach: Heat olive oil in a non-stick skillet over medium heat. Add the chopped spinach and sauté until wilted, about 2 minutes.
- Mix the Eggs: In a bowl, whisk the eggs with a pinch of salt and pepper until well combined.
- Cook the Omelet: Pour the egg mixture over the spinach in the skillet. Allow it to cook undisturbed for 2-3 minutes until the edges start to set.
- Add Fillings: Sprinkle the crumbled feta cheese and halved cherry tomatoes on one half of the omelet.
- Fold and Finish: Gently fold the omelet in half over the fillings and continue cooking for another minute until fully set. Slide it onto a plate and enjoy your nutritious low cal meal!
Nutritional Information (per serving):
Calories: 250
Protein: 14g
Fat: 18g
Carbohydrates: 6g
Avocado Toast with Cherry Tomatoes
Avocado toast with cherry tomatoes is a fresh and flavorful choice for your morning meal. The creamy avocado pairs perfectly with the brightness of the tomatoes, making each bite satisfying and delicious. Plus, it’s super easy to whip up, taking just a few minutes to prepare!
This dish not only tastes great but is also packed with healthy fats and nutrients, contributing to your calorie deficit meals. It’s a fantastic low-calorie breakfast option that helps keep you full while adding essential vitamins and minerals to your diet.
Ingredients
- 1 ripe avocado
- 2 slices whole-grain bread
- 1/2 cup cherry tomatoes, halved
- 1 tablespoon fresh lemon juice
- Salt and pepper, to taste
- Fresh basil leaves, for garnish
Instructions
- Toast the Bread: Begin by toasting the slices of whole-grain bread until golden brown.
- Prepare the Avocado: While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork, then add lemon juice, salt, and pepper to taste.
- Assemble the Toast: Once the bread is toasted, spread the mashed avocado generously over each slice.
- Add Tomatoes: Top the avocado with the halved cherry tomatoes, placing them evenly over the surface.
- Garnish: Finish with fresh basil leaves for a burst of flavor and color.
- Serve: Enjoy immediately while the toast is warm!
Nutritional Information (per serving):
- Calories: 250
- Protein: 6g
- Fat: 15g
- Carbohydrates: 28g
- Fiber: 10g
Apple Cinnamon Overnight Quinoa
Apple Cinnamon Overnight Quinoa is a delightful way to start your morning. This recipe combines the nutty flavor of quinoa with the sweetness of apples and the warmth of cinnamon. It’s healthy, filling, and perfect for anyone looking for low cal meals that don’t skimp on taste.
This breakfast is incredibly simple to make. Just mix your ingredients the night before, let them soak, and wake up to a delicious, ready-to-eat meal. It’s a great option for those on a calorie deficit, providing essential nutrients without the extra calories.
Ingredients
- 1 cup cooked quinoa
- 1 medium apple, diced
- 1/2 teaspoon ground cinnamon
- 1 tablespoon honey or maple syrup (optional)
- 1 cup almond milk (or any milk of choice)
- 1 tablespoon chia seeds
- 1/4 teaspoon vanilla extract
Instructions
- Combine Ingredients: In a bowl, mix together the cooked quinoa, diced apple, ground cinnamon, honey or maple syrup, almond milk, chia seeds, and vanilla extract.
- Mix Well: Stir until everything is well combined, ensuring the quinoa is evenly coated with the syrup and cinnamon.
- Refrigerate: Transfer the mixture to a jar or airtight container and refrigerate overnight.
- Serve: In the morning, give your quinoa a good stir. You can top it with extra apple slices, a sprinkle of cinnamon, or nuts for added crunch.
Nutritional Information (per serving):
- Calories: 210
- Protein: 6g
- Carbohydrates: 35g
- Fat: 4g
- Fiber: 5g
Cottage Cheese with Pineapple and Flaxseeds
This simple yet satisfying breakfast combines creamy cottage cheese with sweet pineapple and a sprinkle of crunchy flaxseeds. It’s a refreshing way to kick off your day while keeping your calorie count low. The sweetness of the pineapple complements the rich texture of the cottage cheese, making each bite delightful.
Not only is this dish quick to prepare, but it also packs a nutritious punch, perfect for those following calorie deficit meals. It’s a great low-calorie breakfast option that can be enjoyed in just a few minutes!
Ingredients
- 1 cup cottage cheese
- 1/2 cup fresh pineapple, diced
- 1 tablespoon flaxseeds
- 1 teaspoon honey (optional)
- Fresh mint leaves for garnish (optional)
Instructions
- Combine Ingredients: In a bowl, add the cottage cheese and diced pineapple. If you like a hint of sweetness, drizzle honey over the top.
- Add Flaxseeds: Sprinkle the flaxseeds evenly on top for added crunch and nutrition.
- Garnish: For a touch of freshness, add a few mint leaves on top, if desired.
- Serve: Enjoy immediately for a quick, refreshing breakfast or snack!
Nutritional Information (per serving)
- Calories: Approximately 200
- Protein: 20g
- Carbohydrates: 20g
- Fat: 6g
- Fiber: 3g
Fruit Smoothie Bowl with Granola
This fruit smoothie bowl is a delightful way to kickstart your day! It’s creamy, refreshing, and bursting with flavor from blended fruits and topped with crunchy granola. Perfect for a quick breakfast, this recipe is simple enough for anyone to whip up, and it feels like a treat without the guilt.
With a balance of nutrients, this bowl fits well into your routine of low calorie meals while keeping you satisfied. Top it with your favorite fruits and granola for added texture. Enjoy this low calorie breakfast that’s not only delicious but also visually appealing!
Ingredients
- 1 cup frozen mixed berries
- 1 ripe banana
- 1/2 cup unsweetened almond milk
- 1/2 cup Greek yogurt (optional for extra creaminess)
- 1 tablespoon honey or maple syrup (optional)
- 1/4 cup granola
- Fresh fruit for topping (e.g., sliced strawberries, blueberries, or blackberries)
Instructions
- Blend the Base: In a blender, combine the frozen mixed berries, banana, almond milk, and Greek yogurt, if using. Blend until smooth and creamy.
- Add Sweetness: Taste the smoothie base. If you’d like it sweeter, blend in honey or maple syrup.
- Assemble the Bowl: Pour the smoothie into a bowl. Top with granola and a generous amount of fresh fruit.
- Serve and Enjoy: Dig in with a spoon and savor the refreshing flavors!
Nutritional Information (per serving)
- Calories: Approximately 250
- Protein: 8g
- Carbohydrates: 45g
- Fat: 5g
- Fiber: 7g
Whole Wheat Banana Pancakes
Start your day off right with these whole wheat banana pancakes! They are light, fluffy, and packed with the natural sweetness of bananas, making them a perfect low calorie breakfast option. Not only are they delicious, but they’re also simple to whip up, requiring just a few ingredients and minimal prep time.
These pancakes are a great way to enjoy a calorie deficit meal without sacrificing flavor. Topped with a drizzle of maple syrup and fresh banana slices, they are sure to satisfy your morning cravings while keeping your health goals in check.
Ingredients
- 1 cup whole wheat flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1 ripe banana, mashed
- 1 cup almond milk (or milk of choice)
- 1 teaspoon vanilla extract
- 1 tablespoon honey or maple syrup (optional)
- Coconut oil or cooking spray for the pan
Instructions
- Mix Dry Ingredients: In a bowl, combine the whole wheat flour, baking powder, and salt.
- Combine Wet Ingredients: In another bowl, mix the mashed banana, almond milk, vanilla extract, and honey or maple syrup until well blended.
- Combine Mixtures: Pour the wet mixture into the dry ingredients. Stir until just combined; it’s okay if there are a few lumps.
- Heat the Pan: Preheat a non-stick skillet over medium heat and lightly grease with coconut oil or cooking spray.
- Cook Pancakes: Pour about 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook until golden on both sides.
- Serve: Stack the pancakes on a plate and top with banana slices and a drizzle of maple syrup if desired. Enjoy your low cal meals!
Nutritional Information (per serving, assuming 4 servings):Calories: 150, Protein: 4g, Carbohydrates: 30g, Fat: 2g, Fiber: 3g
Zucchini and Corn Fritters
Zucchini and corn fritters are a light and tasty option for a low calorie breakfast. These fritters are crispy on the outside and soft on the inside, making them a delightful start to your day. They blend the subtle sweetness of corn with the mild flavor of zucchini, resulting in a dish that’s both flavorful and satisfying.
Not only are these fritters simple to make, but they also fit perfectly into your calorie deficit meals. With just a few ingredients, you can whip up a batch in no time. Serve them with a dollop of yogurt or a squeeze of lemon for an extra zing!
Ingredients
- 2 medium zucchinis, grated
- 1 cup corn kernels (fresh or frozen)
- 1/2 cup all-purpose flour
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 2 tablespoons chopped green onions
- Cooking oil for frying
Instructions
- Prepare Zucchini: Grate the zucchinis and place them in a clean kitchen towel. Squeeze out excess moisture to avoid soggy fritters.
- Mix Ingredients: In a large bowl, combine the grated zucchini, corn, flour, Parmesan cheese, egg, salt, pepper, garlic powder, and green onions. Mix until well combined.
- Heat Oil: In a non-stick skillet, heat a small amount of cooking oil over medium heat.
- Form Fritters: Scoop about 2 tablespoons of the mixture into the skillet, flattening them slightly to form fritters. Cook for about 3-4 minutes on each side, until golden brown.
- Drain Excess Oil: Remove the fritters from the skillet and place them on paper towels to drain any excess oil.
- Serve: Enjoy warm with yogurt or lemon juice on the side!
Quinoa Breakfast Bowl with Spinach and Poached Egg
This quinoa breakfast bowl is a delightful way to kickstart your day. Packed with fresh spinach and a perfectly poached egg, it offers a satisfying combination of flavors and textures. The nutty taste of quinoa pairs well with the earthy spinach and the rich yolk of the egg, making each bite a treat. Plus, it’s simple to whip up, making it ideal for busy mornings.
Not only is this dish tasty, but it’s also a great option for anyone looking for low calorie breakfast ideas or calorie deficit meals. It’s filling without being heavy, allowing you to stay energized throughout the morning. Let’s dive into how to make this wholesome breakfast bowl!
Ingredients
- 1 cup quinoa
- 2 cups water or vegetable broth
- 2 cups fresh spinach
- 1 large egg
- 1/2 cup diced sweet potato
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: hot sauce or seasoning of your choice
Instructions
- Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
- Prepare the Sweet Potato: While the quinoa cooks, heat olive oil in a skillet over medium heat. Add diced sweet potato and cook until tender, about 10 minutes. Season with salt and pepper.
- Cook the Spinach: Add the fresh spinach to the skillet with the sweet potato and sauté for another 2-3 minutes until wilted.
- Poach the Egg: In a separate pot, bring water to a gentle simmer. Crack the egg into a small bowl, then gently slide it into the simmering water. Cook for about 3-4 minutes for a runny yolk, or longer if you prefer it firmer.
- Assemble the Bowl: Fluff the cooked quinoa with a fork and divide it into bowls. Top with the sweet potato and spinach mixture, and place the poached egg on top. Season with salt, pepper, and optional hot sauce.
Nutritional Information (per serving):
Calories: 350
Protein: 12g
Carbohydrates: 45g
Fat: 14g
Fiber: 7g
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
