Are you constantly skipping breakfast because you’re short on time—but still hoping to lose weight?
If so, you need to hear this: low calorie breakfast recipes might be the game-changer you’ve been overlooking.
Whenever I wanted to lose some weight (hello, summer body prep!), I always stuck to a calorie deficit. Even when I’m not actively trying to lose weight but just aiming to eat healthier, more balanced meals, I fall back on these exact breakfast recipes. They’re fast, easy, filling, and honestly? Super satisfying.
I get it—I’m busy too. Mornings are hectic, and the temptation to grab a coffee and run is real. But skipping breakfast always backfired on me. I’d think I was saving calories, only to find myself binging on snacks later in the day. The solution? Start the day strong with the right breakfast.
If you’re looking for healthy breakfast ideas that are low in calories but high in satisfaction, I’ve got you. Here are 7 low calorie breakfast recipes that keep you in a calorie deficit without leaving you hungry by 10 AM.
How to stay on track during the day
Let’s be real—healthy eating takes planning, especially if you have long-term goals and want to maintain your weight. You need to think about what to eat, when to eat, and how to prep your meals. For me, the biggest challenge has always been dealing with cravings and avoiding binge-eating.
One thing I’ve definitely learned:
eating smaller portions more frequently throughout the day works way better than having just three large meals.
I need to keep my blood sugar levels stable to avoid those intense cravings. That’s why I try never to get too hungry—I’ll end up overeating. I always keep snacks like protein bars or a smoothie in my bag, just in case I get hungry on the go.
Why low calorie breakfasts work
Before we dive into the recipes, here’s a little reminder:
being in a calorie deficit means you consume fewer calories than your body burns.
It’s the foundation of weight loss, and it’s how I’ve always shed a few pounds before summer.
The key is starting the day with meals that are nutrient-dense but not calorie-dense. That way, you’re full, energized, and not reaching for a croissant or sugary cereal by 10 a.m.
When I committed to eating breakfast consistently, everything changed. My energy was more stable, my cravings became manageable, and most importantly—I stopped binge eating at night. So yes, breakfast really does matter. Especially if it’s packed with the right kind of fuel.
Easy low calorie breakfast recipes to try this week
Let’s start the day with a healthy, filling breakfast! It’s honestly the smartest way to fuel your body for the day ahead.
Greek yogurt with berries (calories: ~250-300)
Ingredients:
- 1/2 cup plain Greek yogurt (low-fat or non-fat)
- 1/2 cup mixed berries (blueberries, strawberries, raspberries)
- 1 tbsp sliced almonds
- A sprinkle of chia seeds
How to make:
- In a bowl or glass, layer the Greek yogurt and berries.
- Top with sliced almonds, chia seeds, and a drizzle of honey if desired.
- Enjoy immediately for a satisfying, low-calorie breakfast.
Veggie omelette with avocado (calories:~300-350)
Ingredients:
- 2 large eggs
- 2 tbsp milk (optional, for fluffier eggs)
- Salt and pepper
- ½ cup spinach
- ¼ cup bell peppers
- ¼ cup cherry tomatoes
- 1 tbsp olive oil
- ½ avocado
- 1 tbsp feta cheese
How to make:
- In a bowl, whisk the eggs and season with salt and pepper.
- Heat olive oil or butter in a pan over medium heat
- Fry bell peppers, mushrooms, and spinach for 2–3 minutes
- Pour the eggs over the veggies and cook until set.
- Add cherry tomatoes and feta, then fold the omelette.
- Serve with avocado slices on top and enjoy!
Overnight oats with chia seeds (calories:~300-350)
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk
- 1 tbsp chia seeds
- 1 tbsp almond butter
- Fresh fruit
How to make:
- In a mason jar or small bowl, combine the oats, almond milk, chia seeds
- Stir well, then cover and refrigerate overnight.
- In the morning, stir again and top with fresh fruit and almond butter.
Avocado toast with poached egg (calories:~300)
Ingredients:
- 1 slice whole grain bread
- 1/4 avocado, mashed
- 1 egg
- Salt, pepper, and red pepper flakes
How to make:
- Toast the bread to your liking.
- While the bread is toasting, bring a pot of water to a simmer and poach the egg (about 3-4 minutes).
- Spread mashed avocado on the toast and top with the poached egg.
- Sprinkle with salt, pepper, and red pepper flakes for added flavor.
Green detox smoothie (calories:~250-300)
Ingredients:
- 1 cup fresh spinach
- 1 celery stalk, chopped
- ½ banana
- ½ green apple, chopped
- 1 cup water or almond milk
- ½ lemon, juiced
- 1 tsp chia seeds
How to make:
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy!
Cottage cheese with fruits and nuts (calories:~200-250)
Ingredients:
- 1/2 cup low-fat cottage cheese
- 1/2 cup sliced strawberries or peaches
- 1 tbsp mixed nuts (almonds, walnuts)
How to make:
- Spoon the cottage cheese into a bowl.
- Top with sliced fruit and a sprinkle of nuts.
- Optional: drizzle with honey for a touch of sweetness and enjoy.
Chia pudding with berries (calories: ~200-250)
Ingredients:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk
- 1/2 cup mixed berries (blueberries, raspberries, etc.)
- A pinch of cinnamon (optional)
How to make:
- In a bowl or mason jar, mix chia seeds and almond milk.
- Stir well and refrigerate overnight to let the chia seeds absorb the liquid.
- In the morning, top with fresh berries and a sprinkle of cinnamon for added flavor.
How to make these breakfasts part of your routine
The truth is, healthy breakfast habits are built over time. If you’re not used to eating in the morning, start small. You don’t need a gourmet spread—just something simple, balanced, and packed with protein or fiber.
Here’s what helped me stick to my plan:
- Prep in advance: Make your egg muffins or smoothie packs the night before.
- Keep it realistic: If you only have 10 minutes, don’t set yourself up for failure with recipes that take 30.
Switch it up: Rotating between sweet and savory options keeps things interesting.
Sneak peek: The ultimate breakfast solution for busy mornings
I want to share something that’s helped me and many others stay consistent with healthy breakfasts— Light Mornings: Calorie Deficit Recipes 7-Day Meal Plan.
It’s designed especially for busy people like us who want quick, easy, and delicious breakfasts that keep you in a calorie deficit without any guesswork. Inside, you’ll find:
- A full 7-day breakfast meal plan with calorie counts
- Simple prep and shopping lists to save time
- Over 15 easy-to-follow recipes for sweet and savory breakfast options
- Options for both sweet and savory breakfasts
- Tips on how to keep your mornings stress-free but nourishing
This isn’t just another diet plan—it’s a lifestyle reset for your mornings.
If you want to see exactly how to make these recipes work for you day after day, check it out here.
You don’t have to starve to lose weight
When I first started eating a proper low calorie breakfast, I was surprised by how much better I felt during the day. No more energy crashes. No more impulse snacking at 4 p.m. And best of all? I actually started seeing results.
Even now, when I’m not chasing a goal weight, I keep these breakfast recipes in rotation. They help me stay balanced, satisfied, and fueled.
So whether you’re trying to drop a few pounds or just want to eat cleaner, starting your day with one of these recipes is a step in the right direction.
Want more delicious recipes?
For more tips and recipes, explore these helpful reads from our blog:
- How to Start the Mediterranean Diet: Benefits, Tips, and Tasty Recipes
- Quick, Healthy, and Fresh Summer Dinners
Still have questions? Need help planning your calorie deficit meals? Feel free to email me at info@oddlybalanced.com.
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Remember, weight loss doesn’t have to be complicated. Sometimes, all it takes is starting your day the right way—with a low calorie breakfast that supports your goals and tastes amazing.
You’ve got this.
Do you have a go-to breakfast that’s light, quick, and keeps you full? I’d love to hear what works for you! Share your favorite low-calorie breakfast ideas in the comments—whether it’s a five-minute fix or a weekend favorite.
Let’s inspire each other to start the day feeling good and fueled right!
