A low-calorie breakfast can be nutritious, tasty, and satisfying. Really. From low-carb breakfast recipes to high-protein breakfasts, there is truly an option for anyone—whether you’re looking to lose weight or are looking to follow a certain eating plan.

So how do you define a low calorie breakfast? It depends on multiple factors, including your weight, height, and activity level. “A low-calorie breakfast will vary depending on an individual’s unique nutritional needs and goals, but generally are typically around 300-400 calories with some people needing more or less,” says Valerie Agyeman, R.D., dietitian and host of women’s health podcast Flourish Heights. If you’re headed for a desk job the lower end will suit your needs, whereas consider eating 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition.

Meet the experts: Valerie Agyeman, R.D., dietitian and the host of women’s health podcast, Flourish Heights. Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition; Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club, and Ryan Maciel, R.D., head performance coach at Catalyst Performance Training.

It is important to hit all of your nutrition goals, even if your breakfast is considered low-calorie, says Agyeman. “Although not recommended for everyone, if you do decide to regularly consume low-calorie breakfasts, keep in mind that you must be strategic in making sure you are meeting your nutritional needs.”

To keep hunger at bay, prioritize getting the optimum balance of macronutrients. Cereal with skim milk and a banana might fit your calorie target, but it likely won’t provide the high-quality protein, fiber, and healthy fats you need to stay satiated for hours, notes Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club. “It’s all about diversifying your meals so you can be sure you are getting a wide variety of key nutrients. You really want to shift your focus to adding more nutrient-rich wholesome foods to your eating routine,” shares Agyeman.

Your breakfast should be about the same size as lunch and dinner, and it’s easy to underestimate how much you need to eat in the morning, especially when you’re cutting calories, says Bowerman. Ready to treat breakfast like the most important (and delicious) meal of the day? Check out these dietitian-approved, low-calorie breakfast ideas.

Additional expert contribution by Maggy Doherty, R.D.; Claire Virga, R.D. at Rooted Wellness; Rebecca Guterman, R.D., C.D.N, a registered dietitian at Mount Sinai Hospital in New York City; Maya Feller, R.D., author of The Southern Comfort Food Diabetic Cookbook; Rima Kleiner, R.D.; Samantha Cassetty, R.D; Aurielle James-Sarpong, R.D., L.D.N, a registered dietitian at the University of Maryland St. Joseph Medical Center; Sandra Gultry, R.D., owner of It’s All About Choices.

MIKE GARTEN

1

Spinach and Lemon Hummus Egg Wraps

Skip the tortilla and use eggs instead. They pack in protein and contain both vitamin B12 and folate, which can work together to help improve mood.

Get the recipe for Spinach and Lemon Hummus Egg Wraps »

MIKE GARTEN

2

Spinach and Artichoke Frittata

Filling up on fiber and protein is easy, thanks to this simple skillet meal.

Get the recipe for Spinach and Artichoke Frittata »

RELATED: 30 Low-Carb Foods That Are High in Fiber, According to Dietitians

MIKE GARTEN

3

Citrus-Spiced Overnight Oats

Need a low-calorie breakfast that you can make ahead? Overnight oats are the answer. Oats are a good source of plant-based protein, and these are topped with tasty, fresh fruit for a boost of flavor.

Get the recipe for Citrus-Spiced Overnight Oats »

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MIKE GARTEN

4

Southwest Egg Muffins

Veggies, nuts, and seeds give these creative make-ahead bites their heartiness.

Get the recipe for Southwest Egg Muffins »

DANIELLE DALY

5

Pear and Cottage Cheese Toast

Need a quick breakfast? Top toast with cottage cheese, which packs in over 20 grams of protein, while the nuts and fruit provide satiating fiber and healthy fat.

Get the recipe for Pear and Cottage Cheese Toast »

LUCY SCHAEFFER

6

Turkish Eggs With Greek Yogurt

Two sources of protein (yogurt and eggs) will keep you full until lunch, and dill fronds and spicy chili oil will keep you coming back for more.

Get the recipe for Turkish Eggs With Greek Yogurt »

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DANIELLE DALY

7

Chewy Apricot Energy Balls

Breakfast on the go has never been easier. Pop a couple of these energy balls, rich with nuts and dried fruit, into your bag if you’re in a rush.

Get the recipe for Chewy Apricot Energy Balls »

CON POULOS

8

Blueberry Smoothie Bowl

Don’t forget the sprinkle of hemp seeds on top—they offer a good serving of protein (to keep you full) and provide important omega-3 fatty acids to your diet.

Get the recipe for Blueberry Smoothie Bowl »

MIKE GARTEN

9

Yogurt With Strawberries and Almond-Buckwheat Groats

Groats—the small, round seeds of the buckwheat plant that are often ground and turned into flour—take on a nutty flavor when toasted.

Get the recipe for Yogurt With Strawberries and Almond-Buckwheat Groats »

RELATED: 14 Healthy Whole Grains, and How to Enjoy Them Right Now

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LUCY SCHAEFFER

10

Quinoa Frittata With Roasted Red Peppers and Manchego

For a protein-packed option, add quinoa—a gluten-free, complete protein—to your eggs. Fancy and filling frittata, served!

Get the recipe for Quinoa Frittata with Roasted Red Peppers and Manchego »

CON POULOS

11

Best Ever Shakshuka

Sure you could have regular eggs for breakfast, but why not try this flavor-packed shakshuka instead? Roasted tomatoes, onion, and garlic combine with baked eggs for a tasty breakfast variation that will wake you—and your tastebuds—up.

Get the recipe for Best Ever Shakshuka »

DANIELLE OCCHIOGROSSO DALY

12

Spinach and Goat Cheese Egg Muffins

This low-calorie, protein-packed meal will definitely keep you full throughout the day. Each serving is only 65 calories, so we recommend grabbing two or three. Plus, the veggies and creamy goat cheese make this recipe not only filling, but nutritious and tasty. And, if you struggle with getting in a well-rounded meal, the good news is that these egg muffins make for an excellent grab-and-go breakfast and reheat well!

Get the recipe for Spinach and Goat Cheese Egg Muffins »

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MIKE GARTEN

13

Coconut Chia Pudding

If your mornings are getting a little hectic, try this coconut chia pudding that is simple to make ahead of time and is easily customizable. It has only 253 calories per serving, including 7 g of fiber and 4 g of protein. You’ll prepare this dish the night before, making for a quick and easy breakfast in the morning.

Get the recipe for Coconut Chia Pudding »

JASON VARNEY

14

Stress Less Smoothie

What better way to start off your morning than with a sweet, creamy smoothie? Simply blend together kefir, raspberries, hemp seeds, peach, and ice until smooth for a nutrient-rich way to start your day with only 222 calories. Plus, hemp seeds—the key ingredient here—are loaded with magnesium to help lower stress.

Get the recipe for Stress Less Smoothie »

MIKE GARTEN

15

Blueberry-and-Mixed Nut Parfait

Tired of eggs and veggies in the morning? Go the sweet route with this low-carb-friendly parfait. Chock full of berries, nuts, seeds, and protein, it’s a great low-calorie breakfast option.

Get the recipe for Blueberry-and-Mixed Nut Parfait »

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MIKE GARTEN

16

Strawberry-Thyme Millet Bowl

Give oatmeal a break and swap in some millet for breakfast. It comes together super quickly, has a lovely sweet and savory balance, and adds variety to your morning meal.

Get the recipe for Strawberry-Thyme Millet Bowl »

TED&CHELSEA

17

Spiced Blueberry Smoothie Bowl

If you love smoothies, try swapping your straw for a spoon for a fun and more filling take on a classic beverage. This smoothie bowl is topped with fresh berries and buckwheat granola.

Get the recipe for Spiced Blueberry Smoothie Bowl »

MIKE GARTEN

18

Whipped Feta and Watermelon Radishes Toast

This flavorful version of breakfast toast is sure to please. A whipped feta cheese spread is complemented by crunchy radishes, broccoli sprouts, and olive oil for a colorful, tasty toast.

Get the recipe for Whipped Feta and Watermelon Radishes Toast »

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DANIELLE DALY

19

Tomato Toasts With Mint Yogurt and Sumac Vinaigrette

These tasty toasts topped with tomato are under 200 calories each and include four grams of fiber and eight grams of protein. Plus, these are super simple to make and are ready in just 10 minutes.

Get the recipe for Tomato Toasts With Mint Yogurt and Sumac Vinaigrette »

MIKE GARTEN

20

Healthy Herb Frittata

This breakfast may look fancy, but it only takes 40 minutes to make and is the perfect crowd-pleaser for a family breakfast or Sunday brunch. It contains flavorful chives, scallions, parsley, cilantro, and dill in addition to six large eggs for protein. Plus, each serving is only 305 calories while being low in carbs and high in protein.

Get the recipe for Healthy Herb Frittata »

DANIELLE OCCHIGROSSO DALY

21

Apple Oatmeal Muffins

With only 225 calories per serving, these apple oatmeal muffins make the perfect sweet, grab-and-go breakfast. They’re made with nutritious oatmeal, tasty pecans, and spices like cinnamon and nutmeg for flavor.

Get the recipe for Apple Oatmeal Muffins »

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22

Overnight Oats

“Since lack of time is the number one reason people grab something less nutritious or skip breakfast altogether, meal prep recipes are the way to go,” says Harris-Pincus. Overnight oats can last for days in the fridge, so fill up a couple of jars.

For one serving, pour in ⅓ cup of oats, ⅓ cup of milk (whichever type you prefer), ⅓ cup of plain Greek yogurt, one to two teaspoons of chia seeds, and two tablespoons of whey or plant-based vanilla or chocolate protein powder. Mix it all together, let it sit in the fridge overnight (or at least six hours), and then finish it off with ½ cup of berries and some chopped nuts.

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23

Chocolate Banana Peanut Butter Smoothie

“Most smoothies at the store are loaded with sugar and contain virtually no protein,” says Ryan Maciel, R.D., head performance coach at Catalyst Performance Training. Even if you only have a few minutes, though, this chocolate banana peanut butter smoothie is easy to make and deceptively dessert-like. Simply blend one cup of milk (whatever type you prefer), one scoop of chocolate-flavored protein powder, one cup of fresh spinach, one frozen banana, and one tablespoon of peanut butter, et voilà!

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24

Egg English Muffin

Rather than hitting up the drive-thru, make your own healthy egg muffin at home, suggests Maggy Doherty, R.D. Break an egg into a bowl and microwave for 60 seconds, then sandwich it inside a toasted 100% whole-wheat English muffin with a slice of low-fat cheese and a ¼ of an avocado.

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25

Egg and Avocado Toast

You can’t go wrong with the trend-turned-classic. Top two slices of whole-wheat or sprouted-grain bread with half of a mashed avocado, then boost the protein factor with one egg cooked however you like, plus a dash of Trader Joe’s Everything But the Bagel Seasoning for added crunch and flavor, suggests Claire Virga, R.D. at Rooted Wellness, a private nutrition counseling practice in New York City.

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26

Turkey Avocado Toast

Not feeling eggs? Top your avocado toast with a few slices of turkey breast (a great source of low-fat protein), and drizzle it with balsamic vinegar for a zingy finishing touch, suggests Bowerman. Add a piece of fresh fruit or a bowl of berries on the side for extra satiating fiber.

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27

Veggie-Packed Omelette

It’s not always easy to enjoy veggies at breakfast, but simply fold them into an omelette, and you’re good to go. Make a two egg omelette with ½ cup of mushrooms, a ½ cup of kale, a ¼ cup of onions, or whatever veggies you have in your fridge. Serve it with a simple side salad and a few slices of avocado for an extra dose of fiber and healthy fats, suggests Virga.

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28

Strawberry Chia Greek Yogurt

For another speedy but delicious low-calorie breakfast that covers all of your morning needs, top one cup of Greek yogurt with ¾ cup of sliced strawberries and one tablespoon of chia seeds suggests Rebecca Guterman, R.D., C.D.N, a registered dietitian at Mount Sinai Hospital in New York City. For an extra dose of healthy fats and antioxidant vitamin E, add a ¼ cup of sliced almonds.

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29

Banana Almond Butter Toast

Sometimes, sweet and simple is all you need in the morning, especially if you’ve got about five minutes to make breakfast, says Maya Feller, R.D., author of The Southern Comfort Food Diabetic Cookbook. Top high-fiber dark rye pumpernickel bread with a tablespoon of almond butter and banana slices for a nourishing and satisfying low-calorie breakfast.

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30

Pumpkin Spice Protein Shake

A protein shake is a smart way to start your morning, as it’s quick to prepare and allows you to control the exact amount of calories and protein you’re getting in, says Bowerman. For a filling alternative to your go-to PSL, blend together one cup of low-fat milk, a scoop of protein powder, a frozen banana, a spoonful of canned pumpkin, and a dash of pumpkin pie spice.

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31

Banana Berry Oatmeal

Say goodbye to flavored instant oatmeal (which typically comes with lots of added sugar and preservatives), and make the real thing instead, says Virga. Cook ½ a cup of old-fashioned rolled or steel-cut oats, slice up half a banana, and toss it in with a handful of berries. Top it off with one tablespoon of almond butter and one to two tablespoons of flax seeds, plus a dash of cinnamon.

“This meal is rich in soluble fiber thanks to the flax seeds, fruit, and oatmeal, which can help lower levels of LDL or ‘bad’ cholesterol,” she says.

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32

Salmon Avocado Toast

Another way to upgrade your avocado toast game: Top it with a handful of arugula and a slice of smoked salmon for extra protein and heart-healthy omega-3 fatty acids, suggests Rima Kleiner, R.D.

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33

Southwest Egg Scramble

Not an omelette master? No worries: Scramble up two eggs (or three for extra protein) with sautéed spinach, mushrooms, and tomatoes, plus one cup of black beans, suggests Doherty. Serve it up with a slice of whole-grain toast or inside a wrap with two tablespoons of your favorite salsa.

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34

Protein-Packed Mango Avocado Smoothie

Craving something creamy and sweet? Blend together one cup of frozen mango cubes, two cups of fresh baby spinach (don’t worry — you’ll hardly taste it), one cup of unsweetened vanilla almond milk, one cup of Greek yogurt, one tablespoon of mashed avocado, and a handful of ice. This smoothie will keep your energy up and your belly full until lunchtime—Samantha Cassetty, R.D., swears by it.

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35

Power-Up Oatmeal

“This is one of my favorite breakfasts to eat after a morning workout because it gives your muscles the carbohydrates and protein it needs post-workout to repair and rebuild,” says Doherty.

Make one cup of oatmeal, then mix in one scoop of whey protein powder or one egg-white, plus one to two tablespoons of chopped nuts or peanut butter. Even if you don’t hit the treadmill, the extra protein bump will keep you satiated all morning. For a touch of sweetness, top it off with berries or sliced banana.

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36

Portabella Breakfast Pizza

For a healthy twist on the classic, broil two medium-sized portabella mushroom caps topped with ½ cup of pizza sauce, ¼ cup of shredded mozzarella cheese, 1 ounce of cooked chicken sausage crumbles, and ¼ cup of chopped bell peppers until the cheese is melted, suggests Aurielle James-Sarpong, R.D., L.D.N, a registered dietitian at the University of Maryland St. Joseph Medical Center.

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37

Whole Grain Cereal and Milk

For a filling yet low-cal breakfast cereal, opt for a whole-grain option like FiberOne Honey Clusters with reduced-fat milk. Top it off with a cup of berries or sliced banana and 1 to 2 Tbsp of sliced almonds for healthy fats, suggests Sandra Gultry, R.D., owner of It’s All About Choices.