Eating the right breakfast is an under appreciated art form: eat the right one and you'll feel satisfied, energized, and ready to take on your morning. Eat the wrong breakfast and you may find yourself feeling sluggish, moody, and ravenous.
Unfortunately, so many go-to breakfasts are carb loaded, calorie bombs. Instead of filling up on simple carbohydrates that will leave you feeling hungry again, try one of these meals! These
breakfasts are loaded with protein, fiber and complex carbohydrates -- you know, a nice balanced meal (for more balanced meal ideas, check out the BodyRock Meal Plan
). The best part about these breakfasts, they are all under 300 calories! Have a look:
If you haven't been tipped to cauliflower as a killer low cal substitute, consider this your introduction! And at 88 calories per cup, you don't have to worry about having more than one!
- 1 head of cauliflower, stalks and leaves removed, cut into florets
- 1 extra large egg, whisked
- 1/2 cup cheddar cheese (or mozzarella)
- 1/4 cup grated Parmesan cheese
- 1/2 tsp salt
- pepper, to taste
- 1/2 tsp garlic powder
- 12 small/medium eggs
- Preheat oven to 350. Grease a 12 hole muffin tin and set aside.
- In a blender, pulse the cauliflower in 2 batches for 30-50 seconds at a time until it looks like a fine "rice."
- Take 3 cups of the cauliflower "rice" into a microwave safe bowl and heat for 8 minutes, or until soft. Let sit for 5 minutes or until cool enough to handle.
- Wrap cauliflower in an old tea towel or cheese cloth and squeeze until no liquid remains.
- Transfer cauliflower back to bowl, add whisked egg, cheeses, salt, and garlic powder. Divide mixture into muffin tin and press down to firmly with finger tips to form a cup or "nest."
- Bake for 15-20 minutes, until cheese has melted and the edges are brown. Remove from oven and break an egg into each cup, season with salt and pepper and bake for another 10-15 minutes, until egg whites have set and yolks are to your liking.
- Allow to cool for 5 minutes before removing from the muffin tin.
Fiber, healthy fat, protein, and lots of flavor, does it get any better? At 269 calories, there is no need to feel guilty about this rich breakfast!
- 4 slices of whole wheat bread, toasted
- 1 tsp white vinegar
- 4 eggs
- 6 tbsp ricotta
- 3 avocados, mashed
- 4 tbsp harissa
- 1/4 cup sliced green onion
- Fill a large skillet with about 1 1/2 inches of water and bring to a boil.
- Toast the bread and let sit.
- Add white vinegar to the boiling water. Add the 4 eggs, keeping them spaced. Cover and turn off heat. Leave the eggs like this for 4-5 minutes.
- Add 1 1/2 tbsp of ricotta, 1/4 cup of mashed avocado, and one tbsp harissa to each piece of toast.
- Once the eggs have poached, remove from water (making sure there is no extra liquid) and place on top of toast.
- Garnish with green onions and serve.
Delicious and savory and only 6 ingredients. This 293 calorie treat is perfect for serving when you have overnight guests!
- 12 ounces of ground sausage
- 6-8 eggs
- 1/2 cup milk
- 1 1/2 tsp Herbes de Provence
- salt and pepper to taste
- 1 pound raw, shredded potatoes (shred your own or buy frozen, uncooked hash browns)
- 1 cup shredded cheese
- 2 cups shredded kale
- Preheat oven to 350 degrees and line a pie pan with parchment paper.
- Brown the sausage until completely cooked and crumbled. Remove from heat and let cool slightly.
- Whisk the eggs, milk, salt and pepper, and Herbes de Provence.
- Add the shredded potato, 2/3 cup cheese, kale and sausage. Mix until combined.
- Transfer mixture to pie pan and top with remaining cheese. Cover loosely with foil and bake for 30 minutes or until set. (Note: if you are using shredded potatoes, they may take a little longer. Hash browns bake faster.). Remove foil and turn up the heat to 400 or 450 and bake an additional 10 minutes or until golden brown on top. Let stand for 10 minutes, cut and serve.
Don't have time to make breakfast in the morning? Why not make it the night before? A little bit of effort in your evening will save you loads of time in the morning. At 211 calories, this is a perfect protein packed grab n' go breakfast!
- 1 cup blueberries (fresh or frozen)
- 1 tsbp orange juice
- 1 tbsp chia seeds and 1/3 cup chia seeds
- 1 cup, plain, unsweetened almond milk
- 1/2 cup light coconut milk
- 1 tsp vanilla (optional)
- 1-2 tsp maple syrup
- 3 tbsp natural peanut butter (plus more for serving)
- To a small skillet or saucepan, add the blueberries and orange juice. Over medium-high heat, warm until bubbling. Lower heat to medium and cook for 2 minutes, stirring occasionally. Remove from heat and add 1 tbsp chia seeds. Stir to combine.
- Divide this compote among 3 small serving dishes and set in the fridge to cool.
- Add almond milk, coconut milk, vanilla (if using), maple syrup and peanut butter to a blender. Blend to combine. Add 1/3 cup chia seeds and pulse to combine. Be careful not to blend completely, you want the chia seeds whole.
- Remove compote from the fridge. Divide the chia pudding mixture evenly on top of the compote.
- Cover and set in the fridge for 1-2 hours (ideally overnight).
- Serve with extra peanut butter or fresh blueberries. Will last in the fridge 3-4 days!
This version has leafy greens, tomato and feta but the beauty part of this omelet is that you can top it any way you'd like! Check it out:
For roasted tomatoes
- 1 cup halved grape tomatoes
- 1 tsp olive oil
- pinch of kosher salt
- black pepper, to taste
- sprig of thyme or oregano
- 3 large eggs
- 1/8 tsp salt
- black pepper, to taste
- 1 cup baby spinach
- 1 ounce feta cheese, crumbled
- Preheat over to 400 degrees. Place tomatoes on a baking sheet, drizzle with olive oil, salt and pepper, and fresh herbs. Roast for 12-15 minutes.
- Beat eggs in a medium bowl with a little bit of water, salt and pepper.
- In a medium non stick skillet, over medium heat, pour in half of the egg mixture. Cook until set, 2-3 minutes, slide onto plate and repeat with remaining egg.
- Top eggs with tomatoes, spinach, feta, salt and pepper.
Need a breakfast you can grab while you are running out the door? These muffins are it! And again, at 92 calories per muffin, there is no need to feel badly about your breakfast!
- 1/2 cup coconut flour
- 2 tbsp chia seeds
- 1/4 tsp baking soda
- pinch of fine grain sea salt
- zest of 2 lemons
- 1/4 tsp vanilla extract
- 2 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1/2 cup of milk of your choice
- 1/2 cup honey
- 4 eggs
- 4 tbsp coconut oil, melted
- Preheat oven to 350 degrees. Line muffin tin with liners.
- In a large bowl, combine coconut flour, chia seeds, baking soda, salt and lemon zest.
- In another bowl, whisk together eggs, vanilla, milk, honey, coconut oil, lemon juice, and apple cider vinegar.
- Pour wet ingredients into dry ingredients and mix until full incorporated.
- Pour batter into muffin tin.
- Bake for 20-25 minutes or until your a toothpick comes out clean when placed in the center.
When you are trying to eat clean and slim down, pancakes are usually a no-go. Well, at 117 calories per pancake, this recipe is the exception! You're welcome!
- 1 tbsp of broken flax
- 6 tbsp warm water
- 3/4 cups apple sauce
- 1 cup oatmeal
- 1 tbsp maple syrup
- 2 tbsp of liquid coconut oil, plus some for baking
- 1 tsp ground cinnamon
- 1 tsp vanilla extract
- 1 tsp baking powder
- 1/4 tsp salt
- Mix the flaxseeds with the warm water in a blender and set aside.
- Once the flax mixture is gooey (about 5-10 minutes), add the other ingredients to the blender and blend until smooth. The batter should be thick but you can add more water to thin it out if need be.
- In a large skillet, heat coconut oil, and pour in 3 to 4 tbsp of the batter. Cook over medium heat until the edges start to matte, flip pancake and bake on the other side for a minute or two.
Trust us, your toast has never had it this good!
- 1 tbsp olive oil
- 1 yellow pepper, diced
- 2 green onions, chopped
- 8 cherry tomatoes, quartered
- 2 tbsp sliced black olives
- 1 tbsp capers
- 4 eggs
- 1/4 tsp dried oregano
- black pepper, to taste
- fresh parsley, for serving (optional)
- Whole wheat toast, for serving (optional)
- Heat oil in a frying pan, add the diced pepper and onion. Cook over medium heat until slightly soft. Add tomatoes, olives and capers and cook for another minute.
- Crack eggs into pan and scramble immediately. Add oregano and black pepper and continue to stir until eggs are cooked.
- Serve over toast, if desired. Top with parsley and enjoy.
Don't turn up your nose at the idea of salad for breakfast! This Paleo friendly breakfast is full of healthy greens and protein. You can't go wrong!
- 1 4.375oz can of sardines
- 2 eggs
- 1 cup of arugula
- 5 tbsp of marinated artichoke hearts, chopped
- sea salt and black pepper to taste
- Preheat oven to 375 degrees
- Place sardines in a small bowl and use fork to break the meat apart. Add artichoke and toss to combine.
- Place sardine/artichoke mixture to an oven safe bowl. Break eggs on top of mixture, sprinkle with salt and pepper.
- Bake for 10-12 minutes or until eggs are cooked to your liking.
- Serve over arugula.
Satisfying and balanced, this is the best 220 calories you will eat all day!
- 1/2 medium green bell pepper, diced
- 1 yellow onion, diced
- 2 ounces of lean ham, chopped
- 2 tsp unsalted butter
- 4 large eggs
- 1/2 cup low fat cheddar cheese
- dash of black pepper
- 4 small whole wheat tortillas
- 1/4 cup salsa
- Melt butter in a non stick skillet over medium-low heat.
- Whisk eggs with green pepper, onion and ham. Pour mixture into skillet and stir for 1 to 2 minutes or until eggs have reached desired firmness. Sprinkle with cheese and add black pepper.
- Divide egg mixture evenly down the center of the tortillas. Top each with 1 tbsp of salsa.
- Roll up tortilla and serve with fresh fruit or berries.
Which will you try first? Do you have a favorite low-cal breakfast? Share it with us!