The short answer: a good low calorie breakfast pairs protein with fiber, like Greek yogurt with berries (about 172 calories), a veggie egg-white scramble with toast (about 266) or overnight oats with raspberries (about 288). All 24 ideas below come in under 330 calories.
- Most protein: tofu scramble with toast (27 g), veggie egg-white scramble (23 g), lighter breakfast burrito (21 g), mango yogurt parfait (20 g)
- Most fiber: raspberry chia pudding (13 g), overnight oats with raspberries (10 g), lighter breakfast burrito (8 g)
- Free download: get the free calorie tracker (we email it to you). Plan the week with the Meal Planner & Grocery List ($3.99).
Our picks for low calorie breakfast
Starter pickPrintables
Meal Planner & Grocery List
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
Printables
Family Recipe Binder
Section dividers, four recipe page layouts with room for the family story, 4x6 and 3x5 cards and a conversion chart - print it or type into the fillable version.
Printables
Budget Planner Printable
Twelve undated pages you can print every month: budget, bills, spending, savings and debt.
Nutrition numbers are calculated from USDA FoodData Central and were checked November 13, 2026. The sections below cover all 24 breakfasts in one table, make-ahead picks, simple swaps and a grocery list.
24 low calorie breakfast ideas (with calories, protein and fiber)
Every number is per serving and calculated from USDA FoodData Central for the exact ingredients listed. Brands vary, so check your labels.
| # | Breakfast | What's in it | Calories | Protein (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 | Greek yogurt berry bowl | 3/4 cup nonfat Greek yogurt, 1/2 cup blueberries, 1/2 tbsp chia | 172 | 19 | 4 |
| 2 | Breakfast salad with a soft egg | 1 egg, 2 cups spinach, 1/4 avocado (30 g), tomato, lemon and 1 tsp olive oil | 189 | 9 | 4 |
| 3 | Cottage cheese with peaches | 1/2 cup 1% cottage cheese, 1 cup sliced peaches, 1 tbsp almonds | 192 | 17 | 3 |
| 4 | Strawberry banana protein smoothie | 2/3 cup strawberries, 1/2 banana, 1/2 cup Greek yogurt, 1/2 cup skim milk | 193 | 17 | 4 |
| 5 | Raspberry chia pudding | 2 tbsp chia, 1 cup unsweetened almond milk, 1/2 cup raspberries, 1 tsp maple syrup | 198 | 6 | 13 |
| 6 | Ricotta toast with strawberries | 1 slice whole-wheat toast, 1/4 cup part-skim ricotta, 1/2 cup strawberries, drizzle of honey | 203 | 12 | 3 |
| 7 | Zucchini frittata slice | 2 eggs' worth of frittata with zucchini, pepper, onion and Parmesan | 203 | 15 | 1 |
| 8 | Smoked salmon English muffin | Whole grain English muffin, 1 oz smoked salmon, cucumber, 2 tbsp Greek yogurt | 215 | 13 | 2 |
| 9 | Sweet potato and kale hash with an egg | 3/4 cup diced sweet potato, kale, onion, 1 tsp oil, 1 egg | 216 | 9 | 5 |
| 10 | Mango yogurt parfait | 3/4 cup Greek yogurt, 1/2 cup mango, 2 tbsp oats, 1/2 tbsp chia | 217 | 20 | 4 |
| 11 | Egg muffin cups (2) | 2 eggs, red pepper, spinach, onion, 2 tbsp cheddar | 219 | 17 | 1 |
| 12 | Peanut butter banana toast | 1 slice whole-wheat toast, 1 tbsp peanut butter, 1/2 banana | 229 | 8 | 4 |
| 13 | Avocado toast with an egg | 1 slice whole-wheat toast, 1/4 avocado, 1 egg, tomato | 241 | 12 | 6 |
| 14 | Spinach, mushroom and feta omelet | 2 eggs, spinach, mushrooms, 2 tbsp feta, 1 tsp oil | 248 | 17 | 1 |
| 15 | Hard-boiled egg snack box | 2 eggs, 1/2 cup grapes, 1 tbsp almonds | 250 | 15 | 2 |
| 16 | Turkey bacon, egg and toast plate | 2 slices turkey bacon, 1 egg + 1 white, 1 slice toast, strawberries | 257 | 19 | 3 |
| 17 | Pumpkin overnight oats | 1/2 cup oats, 1/4 cup pumpkin, skim milk, Greek yogurt, 1 tsp maple syrup | 260 | 16 | 6 |
| 18 | Shakshuka | 2 eggs poached in 3/4 cup canned tomatoes with onion, pepper and feta | 261 | 16 | 5 |
| 19 | Veggie egg-white scramble with toast | 3 egg whites + 1 egg, spinach, mushrooms, tomato, 1 slice toast | 266 | 23 | 3 |
| 20 | Apple cinnamon oatmeal | 1/2 cup oats cooked in skim milk, diced apple, cinnamon, walnuts | 270 | 11 | 6 |
| 21 | Caprese egg sandwich | Whole grain English muffin, 1 egg, 1/2 oz mozzarella, tomato, spinach | 276 | 15 | 3 |
| 22 | Overnight oats with raspberries | 1/2 cup oats, skim milk, Greek yogurt, raspberries, chia | 288 | 17 | 10 |
| 23 | Lighter breakfast burrito | 8-inch whole-wheat tortilla, 1 egg + 2 whites, black beans, salsa | 294 | 21 | 8 |
| 24 | Tofu scramble with toast | 1/2 cup firm tofu, spinach, tomato, onion, 1 tsp oil, 1 slice toast | 325 | 27 | 6 |
Reading tip: the calories rise fastest with oil, nut butter, cheese and avocado. They're worth keeping for flavor and staying power, but measure them with a spoon instead of pouring.
Best low calorie breakfasts by goal
| If you want... | Start with | Why it works |
|---|---|---|
| The fewest calories | Greek yogurt berry bowl (172) or breakfast salad (189) | Lots of volume from fruit or greens |
| The most protein | Tofu scramble (27 g) or egg-white scramble (23 g) | Protein helps a light breakfast last until lunch |
| The most fiber | Chia pudding (13 g) or raspberry overnight oats (10 g) | Chia, oats and raspberries are fiber-dense |
| Something sweet | Ricotta toast with strawberries or pumpkin overnight oats | Fruit and a teaspoon of maple or honey, not a pastry |
| A grab-and-go option | Egg muffin cups, frittata slices or the snack box | Make ahead and eat cold or reheated |
| A low carb morning | Spinach, mushroom and feta omelet (3 g net carbs) | Eggs and vegetables, no bread |
Make-ahead low calorie breakfasts
- Egg muffin cups: bake a dozen on Sunday and keep them in the fridge for quick reheating.
- Frittata: one 8-egg frittata cut into quarters gives you four breakfasts.
- Overnight oats and chia pudding: mix 3 or 4 jars at once; they thicken overnight.
- Hard-boiled eggs: cook a batch and pair them with fruit and a few almonds.
Food safety tip: refrigerate cooked egg dishes within two hours. USDA's Danger Zone guidance says bacteria grow fastest between 40°F and 140°F, and leftovers should be reheated to 165°F.
Easy swaps that cut breakfast calories
| Instead of... | Try... |
|---|---|
| Flavored, sweetened yogurt | Plain nonfat Greek yogurt with fresh fruit |
| A bagel | A slice of whole-wheat toast or a whole grain English muffin |
| Three whole eggs | One whole egg plus two or three egg whites |
| Granola | Two tablespoons of plain rolled oats or a few almonds |
| Brown sugar in oatmeal | Cinnamon, mashed banana or a teaspoon of maple syrup |
| Cream cheese | Plain Greek yogurt or a thin layer of ricotta |
| A large sweet coffee drink | Coffee with a splash of milk |
Sweet drinks and flavored yogurts can carry a lot of added sugar. The American Heart Association recommends limiting added sugars to about 6 teaspoons a day for most women and about 9 for most men, so checking the "Added Sugars" line on the label is one of the easiest breakfast fixes.
Low calorie breakfast grocery list
- Protein: eggs, liquid egg whites, plain nonfat Greek yogurt, 1% cottage cheese, part-skim ricotta, firm tofu, turkey bacon, smoked salmon
- Fruit: berries (fresh or frozen), bananas, apples, peaches, mango, grapes
- Vegetables: spinach, kale, mushrooms, tomatoes, red peppers, zucchini, onions, sweet potatoes
- Grains: old-fashioned oats, whole-wheat bread, whole grain English muffins, whole-wheat tortillas
- Extras: chia seeds, almonds, walnuts, peanut butter, canned pumpkin, canned tomatoes, salsa, cinnamon, maple syrup
Budget tip: frozen berries, eggs, oats and canned pumpkin are budget-friendly and keep well. Keep a grocery price book to spot good prices, and see how to grocery shop on a budget for more ways to trim the bill. The free grocery list template keeps your list by aisle.
More breakfast and low calorie ideas
For a wider list, see healthy breakfast ideas, high protein breakfast, quick breakfast ideas and overnight oats. For the rest of the day, try low calorie meals and low calorie snacks.
Plan your low calorie breakfasts
Pick three or four breakfasts from the table and write them into the week on the Meal Planner & Grocery List ($3.99), then shop from its grocery list so the eggs, yogurt and fruit are ready before Monday. Save your favorite versions and swaps in the Family Recipe Binder ($6.99), keep the grocery line in check with the Budget Planner Printable ($5.99), and browse all Home & organizing printables. For the bigger picture, see meal planning on a budget.
For a broader look at what makes a morning meal healthy, see the healthiest breakfast guide.
Plan the week's meals and shop once
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
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Frequently asked questions
What is a good low calorie breakfast? A good low calorie breakfast pairs protein with fiber so it keeps you full for fewer calories. A Greek yogurt bowl with blueberries and chia is about 172 calories with 19 grams of protein, and a veggie egg-white scramble with whole-wheat toast is about 266 calories with 23 grams of protein, based on USDA FoodData Central numbers.
How many calories should breakfast be? There's no single right number, but many people aim for roughly 250 to 400 calories at breakfast, or about a quarter of their daily target. Calorie needs depend on age, sex, size and activity, so check with a doctor or registered dietitian if you're following a weight-loss plan.
What breakfast is high in protein and low in calories? Egg whites, plain nonfat Greek yogurt, cottage cheese and firm tofu give the most protein for the fewest calories. A tofu scramble with toast is about 325 calories with 27 grams of protein, and a strawberry banana smoothie made with Greek yogurt is about 193 calories with 17 grams.
What is the most filling low calorie breakfast? The most filling low calorie breakfasts combine protein, fiber and volume. Overnight oats with raspberries and chia have about 10 grams of fiber and 17 grams of protein for about 288 calories, and a shakshuka serving fills a whole bowl for about 261 calories.
Is oatmeal a good low calorie breakfast? Yes, oatmeal can be a good low calorie breakfast. Half a cup of dry rolled oats has about 152 calories and 4 grams of fiber, according to USDA FoodData Central. Cook it in water or skim milk and add fruit instead of brown sugar to keep it light.
Are eggs good for a low calorie breakfast? Yes, eggs are one of the easiest low calorie breakfasts. One large egg has about 72 calories and 6 grams of protein, and an egg white has about 17 calories. Mixing one whole egg with a few whites keeps the flavor and cuts calories.
What can I eat for breakfast under 200 calories? Under 200 calories, try a Greek yogurt berry bowl (about 172), a breakfast salad with a soft egg (about 189), cottage cheese with peaches and almonds (about 192), a strawberry banana protein smoothie (about 193) or raspberry chia pudding (about 198).
Can I meal prep low calorie breakfasts? Yes, low calorie breakfasts are easy to meal prep. Egg muffin cups, frittata slices, overnight oats and chia pudding all keep in the fridge for several days, so you can grab one on busy mornings. Cooked egg dishes should be refrigerated within two hours.
How do I plan a week of low calorie breakfasts? Pick three or four breakfasts from this list and rotate them on the Meal Planner & Grocery List ($3.99) from HomeBase Paper Co., then shop from its grocery list. Repeating a few breakfasts keeps the shopping simple and cuts food waste.
Where can I keep my favorite low calorie breakfast recipes? The Family Recipe Binder ($6.99) from HomeBase Paper Co. keeps your go-to breakfasts, swaps and calorie notes in one place. You can also start with the free recipe book starter pages, which we email to you.
How can I track calories at breakfast? Write down what you eat and the portion size right after breakfast, using the numbers on the Nutrition Facts label or USDA FoodData Central. Our free calorie tracker is a simple daily food log you fill in by hand, and we email it to you.
Is skipping breakfast better for cutting calories? Not necessarily. Some people do fine skipping breakfast, while others get hungrier and eat more later. If breakfast helps you stay on track, a light, high-protein option from this list is a better choice than a pastry or sweet coffee drink.
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Sources
- USDA FoodData Central (SR Legacy) fdc.nal.usda.gov
- American Heart Association: Added Sugars heart.org
- USDA FSIS: "Danger Zone" (40°F - 140°F) fsis.usda.gov