Breakfast should help you start the day feeling fueled, not weighed down. This roundup of 31+ Low Calorie Breakfast Recipes includes simple everyday options, make-ahead meals, and a small selection of breakfast drinks, all under 400 calories per serving.
For nearly 20 years, I've developed and tested breakfast recipes with real mornings in mind: busy schedules, limited prep time, and the need for meals that actually hold you over until the next one. Since this site is built around meal prep-friendly cooking, nearly all of these recipes focus on breakfasts that can be made ahead and enjoyed throughout the week without sacrificing flavor or satisfaction.
You'll also find a mix of sweet and savory options along with some breakfast drinks for those of you that love to grab a breakfast smoothie or don't have the time to eat a meal. Every recipe in this collection stays under 400 calories per serving, making it easier to build balanced breakfasts that fit into consistent, realistic routines.
Low Calorie Breakfast Recipes
Sweet Recipes
Protein Pancakes with Cottage Cheese
These cottage cheese pancakes are light and fluffy, with pockets of gooey cottage cheese. With 6 g of protein per pancake, they will actually fill you up, and they are simple to mix up in one bowl.
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Healthy Blueberry Muffins (Crunchy Tops!)
Healthy blueberry muffins are tender and soft, loaded with juicy blueberries, and have crunchy golden tops. With greek yogurt, whole wheat flour, no refined sugar and a TON of blueberries!
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Zucchini Chocolate Chip Muffins
These chocolate chip zucchini muffins are moist, fluffy, and packed with rich chocolatey flavor. They are perfect for breakfast, snacks, or sneaking veggies into your day.
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Instant Pot Oatmeal (Perfect & Creamy!)
Creamy and ready in minutes, this Instant Pot oatmeal is an easy breakfast to prepare fresh or for meal prep. No stirring, and it always comes out perfect.
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Sheet Pan Protein Pancakes
Skip the flipping with these big batch sheet pan protein pancakes! Light and fluffy, with juicy blueberries and a hint of vanilla, they are filling with 11 g protein per serving. Prep them ahead and reheat for easy breakfasts through the week.
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Apple Quinoa Breakfast Bars
Soft, cakey, and loaded with apple chunks, these apple quinoa breakfast bars are a great way to start the day! Made with quinoa, rolled oats, apples, cinnamon and peanut butter, these bars are gluten-free and loved by both kids and grown ups alike.
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Coconut and Carrot High Protein Muffins
These carrot lentil protein muffins are a great kid-friendly snack, filled with sneaky lentils to add healthy protein, fibre and nutrients. You'd never guess there were lentils in them!
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Pumpkin Pancakes (perfect & fluffy!)
The best pumpkin pancakes recipe that is tender, fluffy, and tastes just like fall! With delicious pumpkin spice flavors from cinnamon, nutmeg, and ginger, these pancakes are naturally sweetened with maple syrup.
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Berry Quinoa Yogurt Parfaits (Make Ahead)
These easy meal prep berry quinoa yogurt parfaits are packed full of protein thanks to greek yogurt and a scoop of quinoa!
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Instant Pot Protein Pancake Bites
Instant Pot protein pancake bites are a fun alternative to pancakes that cook up in your Instant Pot! Works great for week day breakfasts, or for meal prep.
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Peanut butter & jam breakfast cookies
Peanut butter & jam breakfast cookies are an easy grab and go meal that you can prep ahead! Soft and cakey, they are perfect for a snack or for breakfast; packed with 6 g protein and the classic PB & J flavors.
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7 Healthy Steel Cut Oats Recipes
7 healthy steel cut oats recipes that are easy to make ahead and keep in the fridge or freezer for easy breakfasts. Plus instructions on how to cook steel cut oats in the Instant Pot, slow cooker or on the stovetop.
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Savory Low Calorie Breakfast Recipes
Sweet Potato Meal Prep Breakfast Bowls
Make these sweet potato breakfast meal prep bowls ahead of time and you'll be rewarded with four delicious, veggie-packed breakfasts waiting for you in the fridge.
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Mushroom Bacon Freezer Breakfast Sandwiches
Mushroom bacon frozen breakfast sandwiches make breakfast on the go an absolute breeze! Easy to prep and a healthier alternative to the drive-thru.
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Zucchini Ricotta Quiche
Creamy, rich and elegant, this zucchini ricotta quiche is perfect for a summer brunch or dinner. With sliced garden zucchini, ricotta and mozzarella cheese, and a sprinkling of walnuts on top, this is a unique and delicious quiche recipe.
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Bacon mushroom make ahead quiche
Bacon mushroom make ahead quiche is easy to prep ahead and freeze for an easy brunch or lunch. Tips on how to reheat frozen quiche, and how to serve it as a meal prep lunch.
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Tofu Scramble
This vegan tofu scramble tastes so similar to actual scrambled eggs! Made with tofu, turmeric, nutritional yeast, spices, and packed with veggies. This plant-based breakfast is gluten-free and ready in 20 minutes!
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Sheet Pan Eggs Recipe (Big Batch for a Crowd)
Cook breakfast for a crowd with these sheet pan eggs! Prepare them in minutes, customize with your favorite toppings, and sit back and relax while the oven does the hard work.
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Broccoli Cheddar Breakfast Quesadillas
Broccoli cheddar breakfast quesadillas are a great alternate to breakfast burritos...crispy, cheesy, and sneakily full of vegetables. Stock up the freezer for easy breakfasts.
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Frozen Breakfast Taquitos
These frozen breakfast taquitos are filled with scrambled eggs, spinach, and feta cheese. An easy breakfast recipe for meal prep - bake up a batch and stock up the freezer!
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Southwestern Tofu Scramble & Breakfast Sweet Potatoes
This Southwestern tofu scramble and breakfast sweet potatoes is a healthy, make-ahead breakfast bowl recipe that will actually keep you full!
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Ultimate Breakfast Burrito Recipe
Ultimate breakfast burrito recipe- with eggs, ham, salsa and cheese, these breakfast burritos are going to keep you satisfied. Easy to make ahead and freeze for make ahead breakfasts.
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Zucchini Lentil Breakfast Burritos (Make Ahead)
A healthy, freezer-friendly breakfast burrito recipe that you can make ahead of time and reheat quickly in the morning.
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Herb Zucchini & Kale Egg Bake (Meal Prep)
Herb zucchini & kale egg bake that you can make ahead and store in the fridge or freezer for a healthy meal prep breakfast on the go! Packed full of protein and veggies to give you a healthy start to your day.
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Southwestern Sweet Potato Egg Muffins (Make Ahead)
A healthy make-ahead sweet potato egg muffins recipe! Egg muffins get a southwestern twist with black beans, corn and sweet potatoes.
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7 Healthy Breakfast Egg Muffins
Light, fluffy, and never soggy, these egg muffins are perfect for breakfast or a snack on the go! Freezer and fridge-friendly, this recipe is perfect for reheating- it is never wet or squishy. 7 tried and true flavor variations are included.
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Instant Pot Egg Bites
Instant Pot egg bites are soft, creamy, and easy to customize with your favorite add ins! Perfect for breakfast or meal prep, they are low carb and freezer-friendly.
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English Muffin Breakfast Box
English muffin breakfast box is assembled in minutes and makes eating breakfast on the go healthy and delicious!
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Low Carb Meal Prep Breakfast Bowls
Start the day off right with these low carb breakfast meal prep bowls! Sauteed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 11 g carbs.
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Healthy Freezer Breakfast Sandwiches
These healthy freezer breakfast sandwiches are so much healthier than the drive thru! Packed with veggies and ridiculously easy to make.
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Quinoa Egg Muffins (High Protein)
Quinoa egg muffins are super simple to make with just a few ingredients. This breakfast muffin recipe is full of protein and customizable to suit your tastes. It’s gluten-free, freezer-friendly and perfect for meal prep.
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Breakfast Smoothies
Mango Smoothie Recipe
This mango smoothie recipe has only 3 ingredients, has no added sugar, and is loved by both kids and adults.
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Chai-Spiced Strawberry Mango Smoothie
This healthy chai-spiced strawberry mango smoothie is thick and creamy, subtly sweet and gets depth of flavor from chai spice and vanilla extract. Prep it ahead as smoothie packs for quick and easy smoothies.
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Anti-inflammatory Turmeric Smoothie with Pineapple
This anti-inflammatory turmeric smoothie has a taste of the tropics with pineapple and is packed full of anti-inflammatory promoting ingredients. Banana free, no added sugar, and vegan.
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Strawberry Vanilla Chai Smoothies
Strawberry vanilla chai smoothies are made with three simple ingredients! Dairy-free, vegan, and delicious.
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