Indulge in a delightful array of breakfast recipes with our collection of 18 low fat breakfast ideas, perfect for starting your day on a nutritious and delicious note. Whether you’re seeking healthy breakfast options or simply craving a flavorful morning meal, we’ve curated a selection of recipes that are both satisfying and low in fat. In fact, all of these are under 10g of fat, many 5g or less.
From savory egg dishes to sweet treats, each recipe is crafted to tantalize your taste buds while keeping your fat intake in check. Dive into a bowl of low-calorie overnight oats for a refreshing start, savor the fluffy texture of an egg white omelette, or indulge in a protein-packed breakfast sandwich.
With customizable options and easy preparation steps, these delicious breakfast foods are perfect for busy mornings or leisurely brunches. Whether you’re counting calories or simply seeking wholesome breakfast inspiration, our collection has something for everyone to enjoy. So whip up a delicious morning meal and fuel your day with these delectable low fat breakfast ideas!
1. Low Calorie Overnight Oats
These low-calorie breakfast overnight oats offer a quick and customizable option perfect for weight loss or as a light snack. Featuring a blend of oats, unsweetened milk, yogurt, chia seeds, and fresh berries, they’re gluten-free and easily made vegan. Simply mix the ingredients in a jar, refrigerate overnight, and enjoy a delicious and nutritious breakfast or snack option.
Fat content: 5g
2. Egg White Omelet
This egg white omelette recipe defies expectations with its fluffy texture and delicious flavor. Made with just a handful of ingredients including egg whites, garlic powder, scallions, cherry tomatoes, and Parmesan cheese, it’s a satisfying breakfast option that’s ready in just 20 minutes. Expert tips include folding the vegetables into the eggs for even distribution and flipping the omelette to ensure thorough cooking on both sides. Customize with your favorite fillings like mushrooms, onions, or bell peppers for added flavor. Serve alone or with a side of almond flour biscuits for a complete meal.
Fat content: 6g
3. Protein Bagels with Cottage Cheese
These protein bagels with cottage cheese are a quick and easy breakfast or lunch option that you can whip up in less than 30 minutes. Made with just 5 ingredients plus toppings, these bagels are delicious and satisfying. By incorporating cottage cheese into the dough, you not only add flavor but also boost the protein content, making these bagels a nutritious choice. Whether you bake them in the oven or use an air fryer, they come out perfectly golden and delicious. Plus, you can customize them with your favorite seasonings or toppings for added flavor. Enjoy them warm or freeze them for later; they’re a versatile and convenient option for busy days!
Fat content: 1g fat
4. Healthy Garden Veggie Frittata
This healthy garden veggie frittata recipe is a nutritious and satisfying breakfast option that’s easy to make in just 30 minutes. Packed with fresh vegetables like broccoli, bell pepper, and red onion, along with flavorful cheddar cheese and eggs, it’s high in protein and fiber. The versatility of this recipe allows you to customize it with your favorite vegetables and herbs. Serve it with a side of fresh fruit or salad for a wholesome meal that the whole family will love. You can also prepare this frittata ahead of time for busy mornings, as it reheats well and can be enjoyed cold.
Fat content: 5g
5. My Go-To Smoothie Bowl (5 minutes!)
This 5-minute go-to smoothie bowl recipe is a quick and satisfying breakfast or snack option. Made with only three ingredients—frozen antioxidant-rich mixed berries, banana, and coconut or almond milk—blended until creamy, it’s then topped with shredded coconut, chia seeds, and hemp seeds for added nutrients and texture. With its creamy, fruity, and naturally sweet flavor, this nutrient-rich bowl is perfect for a refreshing and nutritious start to the day, especially during the summer months.
Fat content: 2.5g
6. Savoury Scrambled Eggs with Smoked Salmon (Low Fat)
This savoury scrambled eggs with smoked salmon offer a sophisticated twist on traditional scrambled eggs, blending the rich, salty flavor of smoked salmon with creamy eggs and fresh scallions. Prepared in just minutes, this low-fat dish makes for a delicious and satisfying breakfast or brunch option, perfect for enjoying on its own or paired with toasted whole grain bread and cream cheese for added indulgence.
Fat content: 6.3g
7. Chickpea Avocado Toast
This chickpea avocado toast recipe offers a satisfying and nutritious meal option that’s quick and easy to prepare. With creamy avocado and protein-packed chickpeas served on sprouted whole grain toast, it’s a hearty choice for breakfast, lunch, or a light dinner. The recipe is highly customizable, allowing for personal preferences and dietary restrictions. Plus, it can be made ahead and stored for convenient meal prep, making it ideal for busy schedules. Whether enjoyed on its own or topped with additional ingredients like tomatoes, eggs, or cheese, this avocado toast is sure to become a staple in your meal rotation.
Fat content: 5g
8. Sweet Potato Breakfast Hash
This sweet potato breakfast hash is a satisfying and easy-to-make dish, perfect for a hearty breakfast. With simple ingredients like sweet potatoes, onions, and bell peppers, it’s paleo-friendly and ideal for meal prep. Just sauté, simmer, and season for a flavorful and nutritious morning meal that pairs perfectly with eggs or as a side dish for brunch.
Fat content: 6g
9. Fat-free Vanilla or Blueberry Waffles
These fat-free vanilla or blueberry waffles offer a comforting and wholesome breakfast option. Made with simple ingredients like flour, soy milk, and a touch of agave nectar, they boast a soft texture and subtle sweetness. Whether enjoyed plain or with added blueberries, they’re perfect for starting your day on a delicious note.
Fat content: 2g
10. Berry Cottage Cheese Breakfast Bowl
This berry cottage cheese breakfast bowl is packed with protein, fiber, and vitamins from the fresh berries and almonds. It’s a simple yet satisfying breakfast or snack option that takes only minutes to prepare. The low-fat cottage cheese provides a creamy base, while the combination of blackberries, raspberries, blueberries, and sliced strawberries adds a burst of sweetness and vibrant color. The slivered almonds contribute a crunchy texture and nutty flavor, making this bowl both delicious and satisfying. Optionally, you can drizzle some honey or maple syrup for added sweetness. This recipe is highly versatile, allowing you to customize it with your favorite fruits, nuts, or sweeteners. Plus, it’s perfect for meal prep, so you can make a batch ahead of time and enjoy it throughout the week. Whether you’re looking for a quick breakfast or a nutritious snack breakfast bowl is sure to hit the spot!
Fat content: 9.5g
Want more make-ahead meals for quick and easy mornings? Check out these 15 Healthy Meal Prep Breakfast Recipes.
11. Mediterranean Egg Bites Recipe
This Mediterranean egg bites recipe is a delicious and nutritious option for breakfast, offering a flavorful combo of vegetables and feta cheese, cooked with olive oil for healthy fats. With just a few simple ingredients and easy preparation steps, these egg bites are perfect for busy mornings or as a make-ahead option for meal prep. The recipe is highly versatile, allowing for customization based on personal preferences or ingredient availability. Plus, it’s a great way to incorporate more veggies into your diet while enjoying a tasty breakfast. Whether enjoyed on their own or paired with your favorite sides, these Mediterranean egg bites are sure to become a new breakfast favorite.
Fat content: 3g
12. Healthy Egg Muffin Breakfast Sandwich
This healthy egg muffin breakfast sandwich is a nutritious and convenient option for busy mornings or meal prep. Made with egg whites and veggies, and served on an English muffin, it’s a protein-packed and low-calorie alternative to traditional breakfast sandwiches. With simple ingredients like spinach, onion, and grape tomatoes, it’s easy to customize according to personal preferences. Plus, it’s quick to prepare, taking just 30 minutes from start to finish. Whether enjoyed immediately or stored for later, these egg muffin sandwiches provide a satisfying and balanced breakfast option.
Fat content: 0.2g
13. Healthy Muesli Recipe (Vegan Protein Breakfast)
This healthy muesli recipe offers a nutritious and versatile vegan high-protein breakfast option. Combining nuts, seeds, and dried fruit, this homemade muesli is gluten-free, sugar-free, and perfect for a hearty and filling morning meal. Whether enjoyed raw or toasted, it’s a cost-effective and customizable alternative to store-bought cereals, packed with fiber, protein, and essential nutrients.
Fat content: 6g
14. Crustless Spinach Quiche
This crustless spinach quiche recipe is a flavorful and easy-to-make dish perfect for breakfast, lunch, or a meatless dinner. With simple ingredients like frozen chopped spinach, eggs, sour cream, and seasonings, it comes together quickly and is even low in carbohydrates at 5g per slice. The combination of spinach, garlic, and Parmesan creates a delightful flavor reminiscent of creamed spinach in pie form. Plus, it’s versatile—you can enjoy it warm or cold straight out of the fridge and pair it with a simple salad for a complete meal.
Fat content: 9g
15. Five Minute Healthy Breakfast Tacos
These vegan breakfast tacos are a flavorful and satisfying way to start your day. Loaded with tofu scramble, black beans, avocado, and cherry tomatoes, these tacos are packed with plant-based protein and nutrients. The recipe also includes instructions for making soft gluten-free or wheat tortillas, giving you options to accommodate different dietary preferences. Whether you’re looking for a hearty breakfast or a delicious meatless meal, these vegan breakfast tacos are sure to impress. Plus, they’re easy to customize with your favorite toppings such as cilantro and seasonings. Enjoy them warm and fresh for a tasty morning treat!
Fat content: 7g
16. 5 Healthy Yogurt Parfaits
These 5 healthy yogurt parfaits offer a delicious and nutritious meal prep option for breakfast, snacks, or even dessert. Made with protein-packed yogurt and easily customizable with various toppings, they provide a satisfying and convenient option for any time of day. With options like tropical coconut, chocolate peanut butter (or your favorite nut butter), berry granola, apple pie, and pumpkin flax, there’s a parfait to suit every taste preference. Plus, they’re made with FAGE fat free greek yogurt, known for its rich and creamy texture, high protein content, and no added sugar, making them a wholesome choice for any meal.
Fat content: 2g
17. Egg White French Toast
Egg white french toast offers a healthier twist on traditional French toast, providing a crispy, sweet, and protein-rich breakfast option. Made with egg whites, whole wheat bread, and a touch of sweetness from maple syrup and cinnamon, these toasts are easy to prepare and adaptable to various dietary preferences, including gluten-free and low-carb diets. Enjoy them with your favorite toppings like fresh berries or a drizzle of maple syrup for a satisfying start to your day.
Fat content: 3.4g
18. Low Calorie Protein Shake
This low calorie protein shake is a perfect choice for a quick and nutritious breakfast. With just a handful of ingredients including almond milk, protein powder, banana, espresso powder, and peanut butter powder, this shake provides a boost of energy and protein to kickstart your day. It’s easy to make in just a few minutes, simply blend all the ingredients until smooth and creamy. This shake is not only delicious but also customizable to suit your preferences. Plus, it’s low in calories, making it a great option for those looking to maintain a healthy lifestyle. Whether you’re in need of a morning pick-me-up or a post-workout refuel, this protein shake is sure to satisfy your cravings while keeping you feeling full and energized.
Fat content: 5g