You want to control your calorie intake, so you decide to start with breakfast. You search online and find plenty of low-calorie breakfast ideas, but most of them feel complicated or unrealistic for daily life. What you really want is something simple to prepare, satisfying to eat, and not loaded with calories.
If that sounds like you, keep reading. In this article, we’ll share some of the best breakfast ideas under 400 calories that are easy, filling, and practical for every morning.
Best Breakfast with Low Calories
1. Greek Yogurt with Berries and Almonds
Calories: ~250–350 (depending on portion size)
Ingredients:
- 1 cup plain Greek yogurt (preferably low-fat)
- ½ cup fresh or frozen berries (blueberries, strawberries, or mixed berries)
- 6–10 whole almonds
How to make:
- Add the Greek yogurt to a bowl.
- Top with berries.
- Add whole almonds on top.
- Stir lightly if you like, or eat as is.
Why it works:
Greek yogurt: High in protein and low in calories, it helps keep you full and supports muscle maintenance without added sugar.
Berries: Naturally low in calories and rich in fiber, they add sweetness and volume without spiking calories.
Almonds: Contain healthy fats, fiber, protein, and are high in vitamin E.
2. Boiled Eggs with Cucumber and Broccoli
Calories: ~200–300 (depending on egg count)
Ingredients:
- 2 large eggs
- ½ cup broccoli florets
- ½ cup fresh cucumber slices
- A pinch of salt and black pepper (optional)
How to make:
- Place the eggs in a pot and cover with water.
- Bring to a boil, then cook for 8–10 minutes.
- While the eggs are boiling, steam the broccoli until tender (about 3–5 minutes).
- Peel the eggs once cooled.
- Serve the boiled eggs with steamed broccoli and fresh cucumber slices.
Why it works:
Eggs: High in protein and essential nutrients, helping control appetite and maintain muscle.
Broccoli: Low-calorie, fiber-rich vegetable that adds volume and micronutrients.
Cucumber: Very low in calories and water-rich, supporting hydration and fullness.
3. Simple Oatmeal with Banana, Apple, and Chia Seeds
Calories: ~300–380 (depending on portion size)
Ingredients:
- ½ cup rolled oats
- 1 cup hot low-fat milk
- ½ banana, sliced
- ½ apple, diced
- 1 tbsp chia seeds
How to make:
- Add oats and milk to a bowl, stir until creamy.
- Mix in chia seeds.
- Top with banana slices and diced apple.
Note: Don't eat chia seeds by themselves. Always soak them in water, milk, or yogurt before consuming, as they absorb liquid and expand significantly.
Why it works:
- Oats: High in soluble fiber (beta-glucan), which promotes satiety, supports heart health, and stabilizes blood sugar.
- Banana: Provides natural sweetness, potassium, and quick energy while being low in calories.
- Apple: Adds fiber and volume, helping control appetite and improve digestion.
- Chia seeds: Contain high fiber, protein, and omega‐3 fatty.
4. Whole-Grain Toast with Egg and Avocado
Calories: ~250–350 (depending on portion size)
Ingredients:
- 1 slice whole-grain bread
- 1 large egg
- ¼ sliced avocado
- Salt and black pepper (optional)
How to make:
- Toast the whole-grain bread until golden.
- Cook the egg as you prefer (boiled, poached, or scrambled).
- Place the egg on the toast.
- Top with sliced avocado.
- Season lightly with salt and black pepper if desired.
Why it works:
Whole-grain toast: Provides complex carbohydrates and fiber, helping keep blood sugar stable and energy steady.
Egg: High-quality protein that supports muscle maintenance and helps you stay full longer.
Avocado: Contains healthy fats and fiber, adding satiety and supporting heart health without excessive calories.
5. Greek Yogurt with Kiwi and Chia Seeds
Calories: ~260–340 (depending on portion size)
Ingredients:
- 1 cup plain Greek yogurt
- 1 kiwi, peeled and sliced
- 1
tbsp chia seeds
How to make:
- Add the Greek yogurt to a bowl.
- Top with sliced kiwi.
- Sprinkle chia seeds evenly on top.
- Stir and enjoy your breakfast.
Why it works:
Greek yogurt: High in protein and low in calories, it helps keep you full and supports muscle maintenance.
Kiwi: Low in calories and rich in vitamin C and fiber, it supports digestion and adds natural sweetness.
Chia seeds: Provide fiber and healthy fats, helping increase satiety with a small amount.
6. Boiled Eggs with Whole-Grain Toast and Tomato
Calories: ~300–380
Ingredients:
- 2 large eggs
- 1 slice whole-grain bread
- ½ fresh tomato, sliced
- Salt and pepper (optional)
How to make:
- Boil eggs, peel, and serve with toast and tomato.
- Season lightly.
Why it works:
Eggs: Protein-dense, nutrient-rich, maintain fullness, and support metabolism.
Whole-grain toast: Provides fiber and slow-release energy, keeping blood sugar stable.
Tomato: Low-calorie, high in antioxidants and water content, adding volume and flavor.
7. Peanut Butter Toast with Banana
Calories: ~280–350 (depending on portion size)
Ingredients:
- 1 slice whole-grain bread
- 1
tbsp natural peanut butter (free of added sugar and made with just one or two ingredients.)
- ½ banana, sliced
How to make:
- Toast the whole-grain bread until lightly golden.
- Spread peanut butter evenly over the toast.
- Top with banana slices.
Why it works:
Whole-grain bread: Provides complex carbohydrates and fiber, helping maintain steady energy levels.
Peanut butter: Rich in healthy fats and protein, increasing satiety and keeping hunger away longer.
Banana: Adds natural sweetness, potassium, and quick energy without excessive calories.
Conclusion
At the end of the day, the key to a successful low-calorie breakfast is choosing foods that are high in fiber and protein, include healthy fats, and avoid added sugars and overly processed ingredients. Fiber helps you feel full longer, protein supports muscle and keeps hunger in check, and healthy fats add satisfaction without driving calories too high.
If you have no idea where to start your healthy breakfast, take the 7 best breakfasts with low calories as your weekly plan and follow it. For more information about fitness and nutrition, subscribe to Tousains for the most updated news.
FAQ
Is skipping breakfast better than eating a low-calorie breakfast?
According to a trial, there's no effect of a recommendation to eat or skip breakfast on weight loss. However, if you want to have breakfast, a low-calorie one that includes protein and fiber can help stabilize blood sugar and control hunger throughout the day. [1]
How many calories should breakfast have?
According to the Cleveland Clinic, if you aim to lose weight, your breakfast should fall between 300 and 500 calories. However, the focus shouldn’t be on calories alone, but on balanced and quality. Follow the recipe in this guide if you want low-calorie breakfast ideas for weight loss. [2]
References:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC4095657/
[2] https://health.clevelandclinic.org/how-to-build-a-healthy-breakfast-for-weight-loss
