Being mindful of calories helps you manage your weight goals and encourages you to eat healthy, whole foods. But if you find yourself in a rut, eating your standard bowl of oats every single morning (and daydreaming about sugary cereal), go for these tasty 200-calorie breakfast ideas instead.
These low-calorie breakfast recipes will keep you full and in line with your caloric goals while nourishing you with the nutrients you need to start your day right.
1. 4-Ingredient Banana Pancakes
When you're looking to limit your calories for breakfast, pancakes aren't typically the best option. But when you fill those fluffy cakes with wholesome ingredients, like oats, they definitely fit the bill.
"These pancakes are high in protein and fiber, which will keep you satisfied and help keep blood sugar stable," says Allison Thibault, RDN and founder of VivaTotalHealth. Oats provide beta-glucans, a type of fiber that supports heart health and healthy cholesterol levels.
Get the 4-Ingredient Banana Pancake recipe and nutrition info here.
2. Mediterranean Morning Scramble
Sure, scrambled eggs on their own are nutritious and filling, but when you pair them with healthy fats, fiber and greens, you're sure to feel full for hours.
"This combination will rev your metabolism to burn more fat and calories and give your body the fuel it needs to start the day," Thibault says. And thanks to the rich ricotta, these will be the creamiest eggs you've ever tasted.
Get the Mediterranean Morning Scramble recipe and nutrition info here.
3. Organic Chicken Breakfast Patties
You'll never buy pre-made sausages again after giving this recipe a try. For starters, you know exactly what goes in them and secondly, you can customize the spices and seasonings to your liking. "The nutrients in this dish support brain health, metabolism, digestion, satiety and hormonal health," Thibault says.
Get the Organic Chicken Breakfast Sausage recipe and nutrition info here.
4. Egg White Muffins
We're always on board for a recipe that encourages you to load up on veggies for breakfast. That's why these egg white bites are the perfect go-to for every member of your family, picky toddlers included.
These egg muffins are a great source of vitamins, minerals, phytonutrients, antioxidants, protein and fiber, Thibault says. And the best part is, with these customizable muffins there's no such thing as too many vegetables.
Get the Egg White Muffins recipe and nutrition info from Kirbie's Cravings.
5. Protein Plus Quinoa
Even though it's not your typical breakfast choice, this savory morning cereal is a smart way to get protein, complex carbs and fiber in one simple dish.
"The protein and fiber will help slow down digestion and prevent blood sugar spikes," Thibault says. And if you want a bit of sweetness, feel free to add fresh or frozen berries or a sliced banana.
Get the Protein Plus Quinoa recipe and nutrition info here.
- The Mayo Clinic: "People who eat breakfast gain less weight over time, study finds"
- My Food Data: "Calorie Counter"
- Nutrients: "Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial"
- Nutrition: "Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women"
- SkinnyMS: "Superfoods Smoothie"