Low calorie breakfast ideas for weight loss

Tasty breakfasts with fewer calories? Yes please!

healthy low calorie breakfast

by Bryony Firth-bernard |

Looking for some low calorie breakfast ideas to help you on your weight loss journey? Look no further, as we’ve rounded up some healthy (but still scrummy) breakfast options.

Lower calories doesn’t need to mean ‘less tasty’ though. You can still enjoy your favourite breakfasts now and again (even if that’s a sausage sandwich), it’s simply about making smart swaps when it comes to certain foods, whether that’s a smaller piece of bread or leaner bits of meat. There’s also lots of great fitness apps for your phone, such as My Fitness Pal, that can help you keep track of your meals and the amount of calories in each one.

Related: Healthy lunch ideas that are filling and tasty

Here’s our round up of healthy, low calorie breakfast ideas.

Beans on toast

‘Surely it can’t be healthy?’ you’re thinking, but yes as it actually gives you a great balance of carbs and protein.

Ingredients: 1 slice of Warburtons wholemeal medium 400g loaf (55 calories) and 50g tin of Heinz baked beans (76 calories)

Total calories: 131

Scrambled eggs on toast

Another great breaky providing healthy carbs and protien, which is doubled here with egg whites. You can always add some mushrooms or spinach to bulk it up too.

Ingredients: 1 large egg (84 calories), 120g egg whites (58 calories), 1 slice of Warburtons wholemeal medium 400g loaf (55 calories)

Total calories: 197 calories

Related: How to use a microwave egg poacher

The 'healthy fry up’

A fry up can be healthy if you’re prepared to make some healthy swaps to certain foods. This version uses bacon medallions, low fat sausages and a smaller bit of bread. We wouldn’t advise eating it every day, but it’s a great option for treating yourself to on the weekend.

Ingredients: x 2 bacon medallions (56 calories), 1 slice of Warburtons wholemeal medium 400g loaf (55 calories), 1 skinny sausage (74 calories), 1 medium egg (65 calories), 1 portobello mushroom (8 calories), 1 large tomato (32 calories)

Total calories: 290 calories (a normal fry up usually equates to 800 calories, plus!)

Banana pancakes

Pancakes can now be a regular morning treat with this healthy recipe from BBC Good Food. Top with a sprinkling of your favourite fruit and a drizzle of honey.

Ingredients: 1 large banana (121 calories), 2 medium eggs (130 calories), 1 tsp oil (40 calories), splash of vanilla extract (up to 12 calories), pinch of baking powder (1 calorie).

Total calories: 304 calories

Tip: you can also buy low calorie oil to make the calories even lower.

Greek yogurt with nuts and berries

A lower carb breakfast can be particularly good if you’re trying to lower your weight, while the protein in the Greek yogurt will keep you fuller for longer.

Ingredients: 1 tsp chopped mixed nut (25 calories), 1 tsp sunflower seed (25 calories), 1 tbsp pumpkin seed (8 calories), 1-2 handfuls berries (60 calories), 200g greek yogurt (118 calories).

Total calories: 236 calories

Egg white omelet

Egg whites are high in protein, which can help you feel fuller for longer, and low in fat (as it’s the yolk that contains this). This recipe from Healthy Recipes Blog only takes 20 minutes from start to finish, perfect for those mornings where time isn’t on your side. {#h-egg-whites-are-high-in-protein-which-can-help-you-feel-fuller-for-longer-and-low-in-fat-as-it-s-the-yolk-that-contains-this-this-recipe-from-healthy-recipes-blog-only-takes-20-minutes-from-start-to-finish-perfect-for-those-mornings-where-time-isn-t-on-your-side}

Ingredients: 4 egg whites (64 calories), 1 tbsp grated parmesan cheese (22 calories), olive oil spray (6 calories), ⅓ cup firm cherry tomatoes (around 9 calories), black pepper, garlic powder, salt.

Total calories: 101 calories

Tip: bulk out this breakfast with extra veggies or a small piece of wholemeal toast.

Related: Quick healthy dinner ideas

Apple pie porridge

Porridge is a great source of fibre and packed with minerals such as copper, iron and manganese. This recipe is perfect for enjoying on chilly mornings.

Ingredients: 50g porridge oats (182 calories), 200ml semi-skimmed milk (98 calories), 1 medium dessert apple (71 calories), pinch of cinnamon.

Total calories: 351 calories

Tip: to make calories even lower you can make your porridge with half milk, half water.

Two minute breakfast smoothie

If you’re someone who struggles to eat breakfast in the mornings, then a smoothie is a good way to get some nutrients into your body, and this one only takes two minutes to whizz up. However, while smoothies can taste delicious, we wouldn’t recommend constantly replacing food with them.

Ingredients: 1 medium banana (105 calories), 1 tbsp porridge oats (38 calories), 80g of blueberries (46) although you can use whatever soft fruit you’d like, 150ml semi-skimmed milk (77 calories), 1 tsp honey (21 calories), tsp vanilla extract (12 calories).

Total calories: 299

Avocado and smoked salmon on toast

Both avocado and salmon can help keep your heart healthy.

Ingredients: 2 slices of Warburtons wholemeal medium 400g loaf (110 calories), 30g smoked salmon (66 calories), 40g avocado (64 calories).

Total calories: 240 calories

Food alternatives to keep your breakfast calories low

Smart food swaps can help to reduce the amount of calories in your breakfast, so you can still enjoy your favourite breakfasts.

Two Chicks Free Range Liquid Egg White

Two Chicks Free Range Liquid Egg White

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Packed full of protein and great for using as a replacement for eggs.

Tesco Finest 8 Smoked Bacon Medallions

Tesco Finest 8 Smoked Bacon Medallions

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Two bacon medallions contains 56 calories and 1.1 grams of fat.

Specially Selected British 6 Skinny Pork Sausages

Specially Selected British 6 Skinny Pork Sausages

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Don't be fooled by the name 'skinny sausages', these are still as big and juicy as a regular sausage but with half the fat (1.1 grams) and calories (74 cals) per sausage.

Warburtons Wholemeal Medium Bread 400G

Warburtons Wholemeal Medium Bread 400G

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Sometimes it's harder to completely cut something out your diet, so instead opt for smaller portions so that you can still enjoy it. Smaller loaves of bread are particularly good if you're trying to reduce your carb intake.

Frylight Olive Oil Spray

Frylight Olive Oil Spray

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Low calorie sprays are brilliant and this one from Fry Light has 1 calorie per spray.

Cathedral City Mature Lighter Cheese

Cathedral City Mature Lighter Cheese

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This lighter version of cheddar takes exactly the same but with fewer calories - what's not to love?

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