41 Healthy Low Calorie Breakfast Recipes from 14 Nutrition Experts

Contents

If you are one of the regular visitors of our site you will probably wonder why we are publishing so regularly posts about breakfast. Besides the general cliche that breakfast is the most important meal of the day that we actually believe. It is something personal and i can explain what i mean. Couple years ago when i decided to change my lifestyle to a healthier one i had no problem replacing the unhealthy meals i had with balanced ones. My major problem was changing the snacks and breakfast with healthier. This was a real pain for me to get used to and i guess for a lot of people changing their lifestyle. So in order to help people solve this problem quicker than i did i decided to ask nutrition experts about their view on healthy low calorie breakfast recipes. Ans the result is this article with 41 recipes. Read below and choose between a variety  of recipes the ones that you like better. Also make sure to enter your email in the form below and download the Infographic with 3 of my favourite breakfast recipes that helped me a ton when  was shifting towards a healthier lifestyle

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Tori Haschka                                                                                                  www.eatori.com
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u200b            CHIA BIRCHER MUESLI

Equipment

Large tupperware of at least 1 litre capacity.

Shopping/foraging

1/2 cup of chia seeds (you should be able to find them at a health food store)
1/4 cup of ground linseed (though feel free to substitute with bran or oats if you want some more slow release carbs)
3/4 cup plain yoghurt (use sheep, goat, soy, whatever takes your fancy)
1 and 1/4 cups of milk (I use soy, because I like the nutty flavour at breakfast, but use whatever works for you)
1 handful of berries smushed with a fork (you can use frozen berries or fresh)

Optional extras:
Grated apple. Oats or bran or ground almonds (if you?re adding oats, bran, or ground almonds add the same quantity of yoghurt or milk, so it doesn?t all become too dry).

To serve
A little extra yoghurt. Additional berries. Nuts or seeds.

Here?s how we roll

1. Mix the chia seeds and the yoghurt together well to incorporate.

2. Add the linseed and milk. Stir very well to combine.

3. Place in the fridge for at least 2 hours to soak and incorporate. Stir well before serving.

4. Eat on its own, or with some additional fruit, yoghurt and seeds for extra flavour and crunch.

Sagan Morrow                                                                                                  SaganMorrow.com
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Grapefruit

Peel, chop, and you?re good to go!

Adam Sullivan-Trainor                                                                                    Soundbodylife.com
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Coconut Chia Protein Pancakes

Ingredients:

  • ? cup pancake flour
  • 2 tbsp coconut flour
  • 3 tbsp vanilla whey protein powder
  • ? tbsp baking powder
  • A pinch of sea salt
  • 1 tbsp chia seeds
  • 1 tbsp coconut flakes
  • 1 egg
  • 4 tbsp almond milk

Method:

  1. Mix all the dry ingredients in the bowl together, then add the egg and almond milk. Mix well.
  2. Heat a pan with coconut oil and pour 2/3 tbsp of batter into the pan to form a pancake. Cook until bubbles form on the top, flip it and cook the other side for a similar amount of time.

This recipe provides a healthy and nutritional alternative to regular pancakes.

Peel, chop, and you?re good to go!

Diane Sanfilippo                                                                                   Balancedbites.com
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Buffalo Chicken Egg Muffins

BuffaloChickenEggMuffinsTall

For the chicken:

  • 3/4 lb boneless, skinless chicken thighs (or breast)
  • 1/2 tsp garlic powder
  • sea salt & black pepper to taste
  • 1/4 c + 2 tablespoons (divided) Tessemae?s Wing Sauce (or use 3 tablespoons of a clean-ingredient hot sauce* +3 tablespoons melted butter or coconut oil)
  • 6 large eggs, whisked
  • 2 tablespoons green onion/scallion, sliced
  • sea salt & black pepper to taste

Preparation:

  • Preheat the oven to 425.
  • On a baking pan, arrange the chicken thighs and season with garlic, sea salt, and black pepper. Bake for 25 minutes or until cooked through.
  • Place the cooked chicken thighs into a large mixing bowl and shred with two forks. Pour the wing sauce over the chicken and toss to combine and set it aside.
  • In a small mixing bowl, whisk the eggs, 2 tablespoons of wing sauce, green onion, sea salt, and black pepper.
  • Pour the egg mixture into parchment cup lined (Without liners, I can?t guarantee these won?t stick even to a well-greased pan ?these are the only type of liners I recommend as nothing sticks to them, guaranteed!) muffin tins to fill them approximately halfway. Gently spoon about 2oz of the shredded chicken into each muffin cup so that it?s evenly distributed. Serve any extra chicken alongside the cooked muffins.
  • Bake for approximately 30 minutes or until the muffins rise and become golden brown around the edges.

*My favorite organic gluten free hot sauce is from Arizona Gunslinger ? chipotle haba?ero!

Marsha                                                                                                            www.fitwoman.com
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Old Fashioned Oatmeal Blueberry Pancakes

Oatmeal pancakes are good all year around, but summer is the time of year to make a blueberry version. These sweet juicy berries, high in fiber and antioxidants, are at the peak of their season.

(Makes approximately 10 3-inch pancakes)

3/4 cup old fashioned oatmeal
1 cup water
1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1 egg, slightly beaten
3/4 cup fat-free (skim) milk
1 cup fresh blueberries
Plain yogurt, if desired
Vermont maple syrup

To cook oatmeal, combine oatmeal and 1 cup of water. Cook either conventional or microwave method according to package directions.

Combine flour, baking powder, salt and cinnamon in a medium bowl. Mix egg and milk in another medium bowl. Add flour mixture to egg mixture; stir until well bended.
Stir in cooked oatmeal.

Heat griddle or skillet: grease if desired. Pour batter by 1/3 cupfuls onto medium hot griddle. Cook pancakes about 3 minutes or until puffed and dry around the edges. Before turning add a few fresh blueberries to each pancake. Turn and cook approximately 2 more minutes or until golden brown.

We like the pancakes topped with plain yogurt, the rest of the blueberries and a splash of Vermont maple syrup. Yum!

Jill Knapp                                                                                            Getupandgetmoving.net
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Spinach & Bacon Omelet

Ingredients

  • 2 egg plus 2 egg whites
  • 1 cup baby spinach
  • 3 slices cooked turkey bacon, crumbled
  • Cooking spray
  • 1/2 slice whole-grain toast
  • 1 teaspoon butter

Mix together eggs, bacon and spinach. Spray the pan with cooking spray .
Cook Egg Mixture and serve with 1/2 piece of wheat toast and 1 tsp of butter.

Lucie Javorska                                                                                                             www.win-winfood.com
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Banana Bread Pudding

Prep time Cook time Total timeThis banana bread pudding is the creamiest, sweetest and yummiest way to use up leftover bread. Author: WIN-WIN FOOD Serves: 2-3                                                                              Ingredients

  • 7 ounces (200g) whole-grain spelt bread, cubed (or whole grain bread of choice)
  • ? cup (180ml) almond milk (or milk of choice)
  • 1 tablespoon (20g) maple syrup (or another sweetener)
  • 1 teaspoon (3g) ground flax
  • 2 bananas, cut up into thick slices
  • 2 tablespoons (32g) natural peanut butter
  • ? teaspoon cardamom (optional)
  • more maple syrup to serve (optional)
Instructions
  1. Preheat the oven to 400 (200 Celsius).
  2. Combine all ingredients in a bowl until thoroughly mixed.
  3. Divide into ramekins and bake for about 15-20 minutes until golden on top.
  4. Time varies depending on the oven and ramekin size used.
  5. Serve hot or cold, drizzle with maple syrup if you like.
  6. Dig in!
Jae Berman                                                                                             Jaebermannutrition.com
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Chicken and vegetable soup

Broth, chicken breast and veggies such as greens, carrots, onions

Jamie                                                                                                  www.regainedwellness.com
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Kelly Toups                                                                                                           Kellytoups.com
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Two Healthy, No-Sugar Chocolate Milkshakes (PB & Mocha)

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Chocolate Peanut Butter Milkshake (Serves 1)

  • 1 ripe banana, frozen
  • 3/4 cup milk (I used organic nonfat milk)
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon natural peanut butter (no added sugars or oils!)

Method: Add all ingredients to blender, and blend to combine.

Nutrition: 270 calories, 9g fat (2g saturated fat), 43g carbohydrates (25g sugar*, 6g fiber), 12g protein, 9% Vitamin A, 17% Vitamin C, 24% Calcium, 8% Iron

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Dark Chocolate Mocha Milkshake (Serves 1)

  • 1 ripe banana, frozen
  • 3/4 cup milk (I used organic nonfat milk)
  • 2 tablespoons unsweetened cocoa powder
  • 1 teaspoon espresso powder

Method: Add all ingredients to blender, and blend to combine.

Nutrition: 200 calories, 2g fat (1g saturated fat), 43g carbohydrates (24g sugar*, 7g fiber), 10g protein, 9% Vitamin A, 17% Vitamin C, 25% Calcium, 11% Iron

*All sugars are naturally occurring ? none are the dangerous added sugars

Dawn Gifford                                                                                    www.smallfootprintfamily.com
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Grain Free Banana Bread

Ingredients:

1/2 teaspoon sea salt
3/4 teaspoon baking soda
1/4 cup coconut flour
3/4 cup almond flour
2 Tablespoons melted coconut
2 Tablespoons arrowroot flour
2 very ripe bananas
3 eggs, room temperature
1/2 cup chopped walnuts
1/4 cup maple syrup

Preparation:

Preheat oven to 175? C.
Mix all the dry ingredients together.
Mix all the wet ingredients together, and then mix them into the dry ingredients.
Oil the baking pan. Add the batter to a baking dish.
Bake for 45-50 minutes.

Craig Wilson                                                                                                       body-buildin.com
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Avocado Burger

I know that it's hard to believe, but there is a burger that is great for your waistline, your taste buds AND your health. If that sounds good to you, check out this Healthy Weight Loss Recipe - Avocado Burger.

Tyler Cooper                                                                                              upcominghealth.com
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Avocado & Egg Toast

his is for those morning when you are in a rush. Just pop a 2 slices of bread in the toaster. Scramble 2 eggs (if you are REALLY in a rush, just use the microwave to cook the eggs). Cut up half of an avocado. Add these to the toast and BAM, you are ready to go.

 Tom Holland                                                                                            www.bowflexinsider.com
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Toast, Egg and Avocado

This flavorful toast is a great way to get carbs, healthy fats and protein to supercharge your morning.

1 avocado
2 eggs, cooked Sunnyside up
2 pieces of whole wheat bread, toasted
Salt and pepper, for desired taste

Scoop the avocado into a bowl and mash it with a fork.
Cook the eggs and toast.
Spread the avocado on the toast and top with the egg. Sprinkle with salt and pepper for flavor.

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