Low Calorie Breakfast Recipes to “Supercharge” Your Day

Image Credit: KitchMe
Image Credit: KitchMe

You’ve probably heard that breakfast is the most important meal of the day, and it is! Yet, given today’s hectic lifestyles, it’s no wonder that most people just aren’t giving this important meal the priority it deserves. According to a large survey by Kellogg, more than half of all adults would like to eat breakfast, yet only about 1/3 actually do. In addition, the survey suggests that breakfast consumption declines among children as they progress in school, with nearly all preschool-age children eating breakfast, in comparison to only 36% percent of high students eating breakfast regularly.


So, do you find yourself questioning, “Why should I eat breakfast?” The answer is simple. Breakfast is important because your body and brain need to be refueled in the morning in order to function at their best. To help you and your family get a healthy breakfast into your tummy while still heading out the door in a timely fashion, here are some healthy breakfast ideas beyond just a bowl of whole grain cereal and milk.


A high protein breakfast that includes whole grains for fiber is the key to keeping your blood sugar steady while providing energy until lunchtime. An example would be a lean meat and cheese sandwich on whole-grain bread, with vegetable juice. For a fast and healthy breakfast that’s a bit more gourmet, try this:


Smoked Salmon and Egg on an English Muffin


  • – 1 tbsp. chopped onion
  • – 1 tsp. olive oil
  • – 1 large egg, beaten
  • – 1 sliced tomato
  • – 1 oz. smoke salmon
  • – 1 whole grain English Muffin, toasted
  • – salt and ground pepper, to taste


In a small frying pan, sauté onion in oil until tender. Add egg and cook for about one minute, or until set. Avoid stirring too much, so the egg stays together in sort of a patty, then just flip to cook the other side. Season with salt and pepper. Make a sandwich by layering the tomato, smoked salmon, and egg on the English muffin.


A delicious low calorie breakfast idea to take on the run is a banana burrito. To make this you will need:


Banana Burrito


  • – 1 whole grain tortilla
  • – Nut butter of choice
  • – 1 small banana


Spread the nut butter evenly on the tortilla to within ½ of an inch of the outer edge. Place the peeled banana on the edge of the tortilla and roll up.


This recipe is perfect for adults and children alike. Kids love to make this themselves and this is one that you can eat on the run without making a mess.


If you’re looking for a low-carb breakfast idea, this simple breakfast recipe can be whipped up ahead of time and eaten for breakfast, or even for a low carb snack. Simply take string cheese and wrap with lean meat, securing with a toothpick if needed. Enjoy with a glass of vegetable juice for added nutrients.


Other balanced light breakfast ideas to keep you filled up include:

  • – a few baked pita chips with some hummus and fruit juice
  • – a hard-boiled egg with a glass of milk and piece of fruit leather
  • – a handful of nuts, with a fruit smoothie made with yogurt
  • – 2 eggs scrambled with mushrooms and cheese, served on toast.


Now that you have some quick and easy breakfast ideas, there’s no need to skip the most important meal of the day – so why not give it the priority it deserves?!


Jennifer M. Wood, MS, RD

Jennifer M Wood, MS, RDN is registered dietitian nutritionist and successful food and nutrition consultant in Southeastern Minnesota. As the founder of a nation-wide gourmet food company, Wood wrote Jenny’s Country Kitchen…recipes for making homemade a little easier! (2003), which is a timeless collection of make-ahead, freeze-ahead and pantry-stocking recipes and time saving tips to help busy families put nutritious food on table. Wood graduated with a pre-med bachelors degree in nutritional science in 2001, completed her dietetic internship in 2007 and went on to complete a master’s degree in food and nutrition in 2011.

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