Eating a nutritious and healthy breakfasteach morning is imperative to a healthy lifestyle. In fact, breakfast is the most important meal of the day. Not only does consuming a healthy and nutritious breakfast provide the body with immediate energy to start the day, but breakfast has also been linked to several health benefits.
Several of the health benefits associated with consuming a healthy and nutritious breakfast include weight loss, improved weight control, and improved physical and mental performance. Consuming breakfast after a night of rest stimulates the hypothalamus gland and thereafter, kick-starts the metabolism to start burning calories.
In addition, several clinical studies have shown that regularly consuming a nutritionally well-balanced and healthy breakfast improves mental concentration and performance in both classrooms and the workplace, increased strength and endurance to perform physical activities, and lower cholesterol levels.
Futhermore, as reported by the American Dietetic Association, children who consume breakfast perform at a higher level in the classroom with better concentration and problem-solving skills and on the playground with better hand-eye coordination.
Below you will find an extensive catalog of healthy, nutritious, and calorie conscience breakfast meals. Simply click on the breakfast meal of interest and you will be taken to a detailed description of the meal. Each description includes a list of ingredients necessary to prepare the meal, instructions on how to prepare the meal, the required preparation and cooking times, and a complete list of nutritional facts associated with the meal.
A tasty and nutritious bowl of oatmeal with fresh apples and cinnamon. Each serving contains less than 250 calories, 4 calories of fat, and 7 grams of fiber. Total prep and cooking time is under 10 minutes.
Tart apples tossed in a spiced brown-sugar butter, rolled into a flour tortilla and baked until crispy. Topped with cinnamon sugar and whipped topping, this decadent breakfast may seem more like a dessert, but don’t worry! One serving has only 310 calories.
Crispy bacon, cheese and hash browns come together with aromatic vegetables in this high-protein breakfast casserole. Eight hours in the fridge allow the flavors to come together, making every bite even more delicious.
A nutritious and healthy breakfast burrito made with egg whites, cheese, and bacon. The breakfast burrito takes less than 10 minutes to prepare and cook and contains over 24g of protein and less than 1g of saturated fat per burrito.
Fluffy scrambled eggs, turkey bacon and cheddar cheese stuffed between two flour tortillas. Ready in less than 20 minutes, this breakfast spin on a Mexican classic is high in protein and has only 299 calories per serving.
This recipe delivers all the comfort and flavor of pancakes without all the fuss! An individual pancake with apples and cinnamon that takes only 5 minutes to prepare, then simply pop it in the oven. One serving has just over 250 calories and 5g of fat.
A delicious mixture of five kinds of fruit, dry sherry and almonds slow-cooked to perfection. This recipe can be enjoyed as is or as a topping for your favorite breakfast. One serving has less than 1g of fat.
Bell pepper and scallions add some crunch to this creamy goat cheese omelette. Ready in only 10 minutes, this omelette is perfect for any day of the week. One serving has less than 200 calories and is low in carbs.
Frozen bananas and fresh figs blended with milk and orange juice for a tasty morning treat. This recipe makes two servings in only five minutes. One serving has only 3g of fat and is high in fiber and protein.
Banana and chopped kale blended with soy milk, flax seeds and a touch of maple syrup for sweetness. Talk about healthy! This nutrient-rich smoothie has only 311 calories and is ready in five short minutes.
Spiced banana and walnut muffins with a buttery brown sugar oat streusel topping. Perfect for breakfast, one muffin has less than 250 calories. This recipe takes 45 minutes, so it can be made in advance and enjoyed throughout the week!
This unusually named smoothie is made with very ordinary ingredients! Banana and apple are blended with orange juice and milk for a creamy, fruity breakfast drink. Ready in only five minutes, one serving has just over 100 calories and only 1g of fat.
Go bananas for chocolate with this delicious banana and chocolate frozen drink. Ready in only five minutes, this treat is perfect for those who enjoy a sweet breakfast on the go. This smoothie has 279 calories and just over 5g of fat.
These muffins taste just like raspberry cheesecake but without all the fat and calories! Walnuts add an unexpected crunch to the soft, delicate texture. Ready in 40 minutes, one serving has less than 150 calories and 5g of fat.
Classic white cake with blueberries in the center and a crunchy turbinado sugar topping. This cake is great for family gatherings or brunches, and since it is so delicious, no one will be able to tell it is a lighter, healthy recipe.
Dried cranberries, sunflower seeds, almonds and oats with a sticky-sweet maple coating. A better alternative to store-bought granola, one serving has 262 calories and 11g of fat. Enjoy it with yogurt or as a cereal with milk!
A fluffy egg white omelette filled with creamy black beans, cheddar cheese and salsa. High in protein and low in fat, this breakfast will get you going and keep you full. It is ready in only 15 minutes.
Frozen blackberries and fresh mango slices blended with orange juice and honey for sweetness. Tofu makes this smoothie extra creamy. Ready in only five minutes, one serving has only 155 calories and less than 1g of fat.
A whole-wheat English muffin topped with crisp turkey bacon, fresh lettuce and tomato. This savory, high-protein breakfast is ready in only 10 minutes and will keep you full and satisfied through the morning.
Frozen bananas and blueberries blended with orange juice, honey and a dash of vanilla. This smoothie makes a great drink for your favorite breakfast. Ready in five minutes, one serving has less than 100 calories and 1g of fat.
Crunchy oats soaked in tangy buttermilk make up the base for these delicious blueberry oat muffins. Start these a day early because the oats need to soak overnight. One serving has just over 100 calories and 2g of fat.
A tasty whole-grain, buttermilk pancake loaded with fresh blueberries, this breakfast classic is very filling but still healthy. One serving has only 140 calories and 3g of fat. Serve with sugar-free syrup if desired!
English toffee chips fancy up these rustic blueberry scones, making them worthy of any type of breakfast gathering. This recipe takes only 20 minutes to prepare and 12 minutes to bake. One scone has just over 200 calories.
Buttered bread sprinkled with salt and pepper, baked until crispy and cut into strips, served alongside classic boiled eggs. This recipe will bring out the chef in you in both technique and presentation! One serving has less than 200 calories.
Molasses adds a slight sweetness to this classic dark brown bread. This bread is easy to make, it takes only 5 minutes to prepare and 1 hour to bake. One slice has less than 200 calories and 1g of fat.
Sweet banana halves topped with honey raspberries and peanuts served with creamy ricotta cheese. This breakfast twist on a classic banana split has less than 200 calories and just over 3g of fat. Breakfast split takes ten minutes to prepare.
Mashed avocado, a fried egg, Canadian bacon and cheese sandwiched between a toasted English muffin. Quick and easy to make, this sandwich is very high in protein and has only 327 calories.
Cheesy Artichoke Rice Quiche
A fluffy, tangy artichoke egg filling over a cheesy rice crust. This dish has loads of unique flavor and will be a nice change away from a traditional quiche. One wedge has less than 200 calories and 4g of fat.
Cheesy Bread Casserole
Multigrain bread triangles topped with layers of herbed broccoli, eggs and two kinds of cheese. Dijon mustard adds a tangy kick to this dish. One serving has less than 300 calories and is very high in protein.
Cheesy Sausage Casserole
Whole wheat bread is cubed, soaked in a mixture of sausage, vegetables, cheese and eggs, then baked until crispy. This dish is similar to a savory bread pudding. One serving has 300 calories and 24g protein.
Chilled Fruit Punch
A fizzy, refreshing orange, pineapple and pomegranate punch. This drink takes only 5 minutes to prepare without refrigeration. One serving is packed full of fruit nutrients, has 169 calories and is fat free!
Chocolate-Filled Sugared Crescent Rolls
Flaky crescent rolls filled with chocolate chips and sprinkled with cinnamon sugar. These breakfast treats are irresistibly sweet! Ready in just over 20 minutes, one serving has 129 calories and 6g of fat.
Chocolate Pancakes w/Raspberries
Whole-wheat cocoa pancakes topped with creamy vanilla yogurt and fresh, tart raspberries. Ready in 25 minutes, two pancakes have just over 200 calories and 2g of fat.
Cinnamon Apricot English Muffins
Toasted multigrain English muffins topped with sweet cinnamon cream cheese and chewy apricots. This recipe takes only five minutes to prepare and one serving has just over 200 calories.
Cinnamon Sugar Apple Couscous
Couscous prepared with sweet apple juice and cinnamon. This couscous is vegetarian friendly and takes only 15 minutes to prepare. One serving has less than 300 calories and 2g of fat.
Cinna-Nilla Toasted Oats
Old-fashioned oats tossed with cinnamon and vanilla and baked until toasty. These oats are very versatile and can be enjoyed many different ways. One serving has less than 100 calories and 2g of fat.
Coconut Walnut Oats
Rolled oats boiled in soy milk and maple syrup with dried fruit, crunchy walnuts and sweet coconut. Ready in only 15 minutes, this recipe has less than 300 calories and 8g of fat. Top with yogurt and honey if desired.
Corn and Zucchini Omelette
A fluffy egg white omelette filled with sauteed vegetables and smoked Gouda cheese. This omelette is high in protein and has less than 300 calories. It takes only five minutes to prepare and ten minutes to cook.
Cornmeal Cranberry Pancakes
Crunchy cornmeal pancakes studded with tart cranberries. These pancakes are so delicious, they do not even need syrup or butter. One serving has just over 100 calories and 2g of fat.
Cranberry Pecan Waffles
Cranberry-orange waffles with pecans and a maple cranberry syrup. These waffles are fruity, nutty and delicious. One waffle with 2 Tbsp. syrup has 336 calories and 9g of fat.
Cream-Filled Pancake Packets w/Berries
Thin pancakes filled with vanilla cream, baked and topped with three kinds of fresh berries. This creamy, fruity breakfast serves eight. One serving has 210 calories and 9g of fat.
Creamed Corn Hot Cakes
Fluffy pancakes made with creamed corn and grilled to golden brown. This is a simple and easy recipe with only three steps. One serving has 359 calories and 4g of fat.
Creamy Maple Grits
Velvety quick-cooking grits made with milk and maple syrup are served with dried fruit of your choice. These grits are ready to serve in 10 minutes. One serving has 336 calories and 3g of fat.
Creamy Strawberry Fig Sandwich
European bread sandwiched together with creamy ricotta, fig and strawberries in-between. These sandwiches are naturally sweet but a dash of honey adds a little more sweetness and flavor. One sandwich has less than 300 calories and only 3.5g of fat.
These light, fluffy crepes topped with fresh strawberries will be a sweet start to your day. With only 1 g of fat, 3.3 g of protein and less than 100 calories, this French inspired breakfast is sure to please.
Dried Fruit Granola
Rolled oats and almonds tossed with warm spices, apple juice and molasses, finished with dried mixed fruit. This granola is vegan and ready in 40 minutes. One serving has less than 300 calories and just over 6g of fat.
Easy Lox Spread w/Crackers
This delicious salmon spread is ideal as a quick snack on crackers of your choice. The Lox crisps are ready to serve in under 5 minutes and contain less than 100 calories per serving. In addition, each serving contains less than 1g of total fat.
Egg and Bacon Tostada
A crispy whole-wheat tortilla topped with sweet bell pepper, salty bacon and fluffy scrambled egg whites. Melted Italian cheese finishes off this tostada. This recipe makes one serving which is high in protein and has 388 calories.
Egg and Cheese Burritos w/Fresh Pico
Warm corn tortillas filled with spicy green chiles, eggs and cheese. Homemade pico salsa tops off these Mexican style burritos. One burrito has less than 200 calories and just over 10g of fat.
Egg and Spinach Stuffed Mushrooms
Fresh portobello mushrooms topped with sauteed spinach scrambled eggs, creamy cheese and aromatic basil. Mushrooms take the place of bread in this recipe, making it great for a low-carb diet. One serving has only 126 calories and 5g of fat.
Egg and Tomato Sandwich
Toasted whole wheat bread topped with salty caper egg whites, smoky salmon and fresh tomato slices. Red onion adds a bite to this flavorful breakfast sandwich. One serving has just over 200 calories and 5g of fat.
This whole wheat English muffin with scrambled egg whites and cheese is healthier than any fast food breakfast but just as tasty. These breakfast sandwiches are high in protein and under 300 calories each.
Eggs Benedict on Artichokes
Scrambled eggs served over artichokes with crispy pancetta and a creamy lemon yogurt sauce. This recipe is diabetes friendly, low carb and gluten-free. One serving has less than 300 calories.
Flourless Pumpkin Pancakes
Ground pecans take the place of flour in these nutty, spiced pumpkin pancakes. Ginger ale makes these pancakes super light and fluffy. One serving is low in carbs and has only 186 calories.
French Toast w/Fruit Sauce
Thick French baguette slices grilled in butter and topped with a berry fruit and white wine sauce. Two slices of toast with fruit sauce have less than 300 calories and 8g of fat. This recipe takes 25 minutes to prepare.
Fruit and Nut Muffins
Moist oat muffins made with yogurt, dried fruit and walnuts that are sprinkled with flaxseed and baked until golden. Ready in 35 minutes, one serving has less than 200 calories and 5g of fat.
Fruit and Oat Cereal
Sweet fruit, crunchy oats and plump raisins served with milk or yogurt on top. This cereal is fresh, flavorful and ready in only five minutes. One serving has less than 200 calories and 4g of fat.
Fruit Filled Crepes
Thin whole-wheat crepes filled with mixed berries and served with a dusting of sweet powdered sugar. These crepes make an impressive and beautiful brunch dish, and they are healthy! One serving has only 228 calories and just under 8g of fat.
Fruit w/Lemon Yogurt
A simple fruit salad, kicked up a notch with lemon yogurt topping. This easy dish takes only about 10 minutes to prepare and has only 44 calories and 1.2 g of fat. It is also great for people with diabetes or who are trying to watch their sugar.
Fruity Almond Oat Bars
Toasted oat and almond bars with sunflower seeds, coconut and dried fruit. These crunchy bars are great for an on-the-go breakfast. This recipe makes 36 bars and one bar has only 130 calories and 7g of fat.
Fruity Bran Muffins
Whole-wheat bran muffins with toasty oats and packed with three kinds of dried fruit, making every bite fruity! Ready in 45 minutes, one serving has just over 200 calories and 6g of fat.
Garlic Ham and Cheese Bagels
Toasted bagels rubbed with fresh garlic and topped with soft cream cheese, salty ham and a sprinkle of Parmesan. This recipe is very high in protein and is ready in 15 minutes.
Ginger Carrot Juice
Spicy ginger flavors this colorful vegetable juice, with apples and pineapples for sweetness. More sugar can be added if desired! One serving of juice has only 64 calories and less than 1g of fat.
Glazed Cinnamon Coffee Cake
A surprising batter made with cereal, instant espresso and vanilla yogurt, drizzled with a coffee-sugar glaze. This is a true coffee cake! One serving has just over 300 calories and 7.9g of fat.
Goat Cheese Muffins
Fig muffins with a honey lemon goat cheese filling. A sprinkle of sugar adds a nice crunch to the top of these flavorful muffins. One muffins comes in at 272 calories and 9g of fat.
Goat Cheese Souffle w/Mixed Greens
A fluffy souffle made with whipped egg whites and soft, tart goat cheese, served with a simple lemon dressed salad. One serving of this brunch friendly dish has 266 calories.
Golden Apple Turnovers
A homemade breakfast apple turnover that tastes great and is high in fiber. Each crispy apple turnover contains less than 50 total calories with less than 1g of fat. The total preparation and cooking time is under 15 minutes.
Grab and Go Cereal Bars
Roasted peanuts, sunflower seeds, oats and rice cereal coated in a sweet peanut butter and honey mixture. These bars take 15 minutes to prepare and after an hour are ready to go. One bar has 255 calories and 9g of fat.
Ham and Cheese Bread Pudding
Rustic whole-grain bread tossed with ham, shredded cheese and vegetables, then baked with a Dijon rosemary custard. This is a hearty breakfast with 21g of protein and less than 300 calories.
Ham and Cheese Frittata
Diced ham and cheddar cheese in a fluffy egg frittata with sweet bell pepper and crunchy green onions. Ready in 30 minutes, one serving has less than 200 calories and 8g of fat.
Harvest Walnut Mini Muffins
A healthy breakfast treat of mini muffins made with pumpkin and walnuts. One serving of the pumpkin walnut mini muffins contains less than 75 calories, 3g of protein, and 2 grams of fat. Ready to serve in under 45 minutes.
Hash Brown Scrambled Egg Wraps
Crispy shredded hash browns and eggs scrambled with veggies wrapped in a warm flour tortilla. These delicious wraps are ready in 25 minutes and one serving has 317 calories.
Healthy Banana Muffins
Moist banana muffins with crispy, dried banana chips on top. These muffins are easy to make and are ready in 35 minutes. One muffin has less than 200 calories and 4g of fat.
Healthy Homestyle Waffles
Oats, whole wheat flour and cinnamon make up these delicious, homestyle waffles without all the fat and calories. Served with light maple syrup, these tasty waffles have less than 300 calories per serving and only 4 g of fat.
Hearty Breakfast Casserole
Cubed white bread tossed with hearty sausage and sharp cheddar cheese in a tangy custard. Chilling this casserole overnight allows the flavors to meld together. One serving has 184 calories and 6.8g of fat.
Hearty Mushroom Omelette
A delicious mushroom omelet with sausage and cheese that is low in saturated fat, approximately 1g of saturated fat. In addition, this vegetable omelet contains 24g of protein and is ready to eat in under 20 minutes.
Hearty Potato Omelettes
Hearty potatoes with sauteed vegetables in a fluffy egg and cheese omelette. This recipe makes two large omelettes. One serving has just over 200 calories and is high in protein.
Homemade Oatmeal Cereal Bars
Old-fashioned oats with nuts, seeds and dried fruit coated with creamy almond butter and sweet honey. Ready in one hour, one bar has 244 calories and 10g of fat.
Honey Oat Bars
Toasted oat bars with a sticky honey coating and sweet dried cranberries. These bars are easy to make and are ready to eat in 45 minutes. One bar has 279 calories and 9g of fat.
Jumbo Breakfast Cookies
Thick peanut butter cookies with sweet dried fruit and toasted oat cereal. Cookies for breakfast can be healthy! One cookie has just over 200 calories and is low in saturated fat.
Lemon Oatmeal w/Apples and Yogurt
Coconut oatmeal with bright, citrus lemon flavor topped with apple slices and served with a dollop of yogurt. Ready in 10 minutes, one serving has 220 calories and 6.6g of fat.
Light and Fluffy Chocolate Crepes
Simple and delicious chocolate crepes that can be topped any way you choose! Whipped cream, fruit and powdered sugar work great with these crepes. One serving has just over 100 calories and 3g of fat.
Loaded Breakfast Personal Pizzas
Crispy pizza dough topped with sausage, hash browns, eggs and cheese. Serve with pizza sauce on the side for dipping. One mini pizza has 238 calories and 5.4g of fat.
Mango-Peach Banana Parfaits
A creamy, frozen mango and peach mixture topped with crunchy granola. This dish is like a parfait and a smoothie all in one. One serving has just under 300 calories and 3.5g of fat.
Maple Cream Cheese French Toast Casserole
Cubed white bread soaked in maple cream cheese overnight, baked until golden and served with maple syrup. This dish is a decadent treat, one serving has 346 calories.
Maple Pear Dutch Baby
Warm pears in a walnut cinnamon batter, served with maple syrup. Ready in 40 minutes, this breakfast in best for special occasions as it has 402 calories.
Meaty Cheese Quiche
Flaky phyllo dough topped with one pound of turkey sausage, veggies, eggs and cheese. This quiche is rustic but fancy enough for brunch with company. One serving has 236 calories and 9g of fat.
Mexican Avocado Omelette
A fluffy omelette filled with sharp Cheddar cheese, creamy avocado and chipotle salsa. Serve this omelette with warm corn tortillas. One serving has 25g protein.
Mexican Eggs w/Green Salsa
Crispy corn tortillas topped with cheesy pinto beans, green salsa, eggs and cilantro-lime lettuce. This recipe is gluten-free and diabetes friendly with just under 400 calories.
Toasted whole-wheat bread with chunky refried beans, salsa and melted shredded cheese. Comforting and delicious, this toast is ready in about 5 minutes and has just over 100 calories.
Mini Canadian Bacon and Egg Casseroles
Individual servings of bacon and eggs with a spicy white cream sauce. Total preparation time is 5 minutes and cooking time is 15 minutes. One serving has only 123 calories.
Nutty Banana Hot Cereal
Boiled quinoa with bananas, oats and walnuts flavored with brown sugar and vanilla. This homemade cereal is ready in 20 minutes and one serving has 220 calories and 6.6g of fat.
O’Brien Ham and Cheese Frittata
Chunky O’Brien potatoes, apples and onion baked with eggs, ham and cheese. This easy, one skillet meal takes 50 minutes to prepare and one serving has 242 calories and 7g of fat.
Open Faced Bagel Sandwich
This open faced bagel sandwich is easy to make and anything but ordinary. Made with herb cream cheese for added flavor and fresh tomato slices, it comes in at only 178 calories and 6g of fat. This is a quick and easy breakfast, ready in under 10 minutes.
Open Faced Egg Tortilla
Warm corn tortillas topped with creamy scrambled eggs, sharp cheddar cheese and black beans. Serve with salsa and sour cream. One serving has just over 200 calories and 6.5g of fat.
Open Faced Ham and Egg Melts
Cheesy English muffins topped with sliced ham, hard-boiled eggs, tangy lemon mayo and a sprinkle of paprika. One serving has just over 250 calories.
Orange Berry Muffins w/Almond Streusel
Fruity orange and strawberry muffins topped with an almond brown sugar streusel. These muffins are ready in just under an hour. One muffin has 159 calories and 6g of fat.
Orange Glazed Muffins
Orange buttermilk muffins with a citrus orange marmalade glaze. These muffins are bursting with fresh orange flavor. One muffin has 138 calories and 2.6g of fat.
Orange Walnut Coffee Cake
A moist orange cake with toasted walnuts and a brown-sugar orange syrup. This cake is great for breakfast or dessert with coffee. One serving has 294 calories.
Overnight Citrus Fruit Salad
Dried fruit reconstituted in apple juice overnight, tossed with fresh fruit and served with an orange sauce and pecans. This is sure to be the most flavorful fruit salad you’ve ever tried, and it has only 0.5g of fat.
Overnight Cranberry Cereal
A homemade cereal of rolled oats, dried cranberries and sunflower seeds. This cereal has only one step to prepare, then refrigerate overnight. One serving has just over 200 calories and 4g of fat.
These pancakes are rich and delicious with kid-friendly flavors of peanut butter and banana, but don’t worry! With under 400 calories and packed with protein, they fit right into a healthy diet. This recipe is great for breakfast, brunch or breakfast-for-dinner.
PB Toast w/Yogurt and Strawberries
Whole-wheat raisin bread slathered in creamy peanut butter, served with tangy yogurt and fresh strawberries. This balanced breakfast has 384 calories and 12g of fat and is ready in five minutes.
Peaches n’ Cream Parfaits
Sliced peaches cooked in a cinnamon-orange juice sauce, layered with lime ricotta cheese and fiber mix, topped with more fresh sliced peaches. This parfait has 256 calories and 9.2g of fat.
Peanut Butter Muffins w/Jam Filling
A breakfast twist on a classic PB&J sandwich, these peanut butter muffins are filled with strawberry jam. One muffin has only 185 calories and 5.8g of fat.
Pepperoni and Mushroom Skillet Frittata
An Italian-inspired pepperoni and mushroom frittata with green peppers, pasta sauce and mozzarella cheese. This pizza frittata fits into any low-carb diet and has 344 calories.
Pineapple Coconut Muffins
These tropical muffins are filled with banana, pineapples, coconut and toasted macadamia nuts. Ready in just over 30 minutes, one muffin has 205 calories and 6.7g of fat.
Pineapple Yogurt Parfait
This one-step recipe takes only 10 minutes to prepare. A combination of textures, it is made with creamy yogurt, juicy pineapple and crunchy granola. With 350 calories, this dish is a perfect on-the-go breakfast.
Polenta Porridge w/Jam
Creamy, slow-cooked polenta served with fruit jam and sweetened whipped cream. This recipe makes 12 servings and one serving has 292 calories and 2.7g of fat.
Potato Crusted Egg Pie
Thinly sliced garlic potatoes form a crispy crust for this egg and cheese skillet pie. Serve with cherry tomatoes and minced chives. One wedge has less than 200 calories.
Potato Pancake Breakfast
Homestlye potato pancakes cooked until crispy and served with turkey bacon and a glass of cold milk. This comforting breakfast takes less than 10 minutes to prepare and is high in protein.
Quick Tofu Scramble
An egg seasoned with tarragon scrambled with crumbled tofu and a dash of hot sauce. This gluten-free dish takes five minutes to prepare and has only 140 calories.
Refreshing Peach Juice
Fresh peaches, apple and lime juiced and garnished with mint sprigs. Enjoy the flavor and nutrients of this refreshing juice in just five minutes, and it has less than 1g of fat.
Sausage Potato Pizza Pie
Flaky crescent rolls serve as a crust for this savory turkey sausage and hash brown breakfast pie. With only 203 calories and 6.4g of fat per wedge, you can have your pie and eat it too!
Sauteed Vegetable Omelette
This light and fluffy omelette is filled with sauteed tomato, zucchini, onion and green peppers. Beating the egg whites first really makes dish special. One serving is high in protein and has 222 calories.
Savory and Sweet Potato Pancakes
These pancakes combine sweet potatoes, savory zucchini and onions, and are cooked until crispy. Ready in 15 minutes, one serving has just under 300 calories and 4g of fat.
Savory Breakfast Pastry
This impressive braided pastry is filled with spicy chicken sausage, two kinds of cheese and scrambled eggs. Jalapeños add an even bigger kick! One serving has 323 calories.
Savory Ham and Cheese Muffins
These savory muffins are loaded with two kinds of cheese, black pepper and chopped ham. All-purpose baking mix makes these muffins a breeze to prepare. One muffin has 140 calories and 4g of fat.
Savory Sausage Patties
A lightly seasoned breakfast sausage that is an ideal addition to your low calorie diet. Each breakfast sausage patty contains 12g protein with less than 1g of saturated fat. This healthy treat is ready to serve in under 10 minutes.
Skillet Herb Frittata
A one-skillet meal that is easy to make with liquid egg substitute, fresh chopped herbs and farmer’s cheese. One serving has just under 200 calories and only 7g of fat.
Skinny Quiche Lorraine
This lower calorie version of a traditional quiche Lorraine has a homemade crust and is made with crispy bacon and healthy leeks. One serving has only 213 calories.
Southwestern Egg Pita Pockets
Whole-wheat pita pockets stuffed with scrambled pimiento eggs and sauteed corn and peppers. One serving has 207 calories and 6g of fat, and is ready in 20 minutes.
Southwestern Egg Tacos
These soft breakfast tacos are filled with green chiles and scrambled eggs, then topped with cheese, salsa and sour cream. One taco has 328 calories and is high in protein.
Soy Milk Pancakes
These vegan pancakes are easy to make and great tasting with the bold flavor of soy milk. One serving of these pancakes has only 149 calories and 5.6g of fat.
A spinach-pie inspired omelette filled with chopped spinach, feta cheese, scallions and dill. This omelette is great for people with diabetes or who are on a low-carb or gluten-free diet.
Sparkling Orange and Berry Spritzers
Fresh orange juice and frozen raspberries blended together and topped with sparkling wine. These spritzers are great for brunch with 178 calories and less than 1g of fat.
Spiced Blackberry Muffins
Apple-pie spiced muffins with chopped blackberries and a crunchy sugar topping. These fruity muffins have sugar and spice! One muffin has 177 calories and 3g of fat.
Spiced Pumpkin and Pecan Muffins
A nutty, four spice pumpkin, pecan ands raisin muffin with a cinnamon-sugar topping. These muffins are healthy, comforting and fun to make. One serving has less than 200 calories and just over 4g of fat.
Spiced Pumpkin Smoothie
A fruity, spiced smoothie made with vanilla yogurt, pumpkin pie filling and apple juice. This smoothie is creamy and comforting. One serving has 389 calories and 2.9g of fat.
Spicy Breakfast Tacos
Soft corn tortillas filled with jalapeno chiles, black beans, spinach and tomatoes. Cilantro and nutmeg add authentic Mexican flavor to these tacos. One serving has 235 calories and 5.4g of fat.
Fresh spinach leaves blended with sweet banana, grapes, apple and creamy vanilla yogurt. This one-step recipe takes five minutes to prepare. Each serving has only 205 calories and 1.9g of fat.
Strawberry Banana French Toastwiches
A healthier spin on stuffed french toast, fresh fruit is layered between thick French bread and coated in a creamy spiced egg mixture. One serving has 218 calories and 8g of fat.
Strawberry French Toast Wedges
Warm Strawberry preserves spread between two slices of white bread and served with a dusting of confectioners’ sugar. Four wedges have 235 calories and 4g of fat.
Strawberry Orange Smoothies
Frozen strawberries blended with creamy yogurt, fresh orange juice and milk. This refreshing, fruity drink is ready in five minutes and has only 121 calories and less than 1g of fat.
Sugar Free Apple Pancakes
Applesauce adds moisture and sweetness to these buttermilk pancakes, served with fresh fruit slices on top. One pancakes has less than 100 calories and 2g of fat, so enjoy!
Sugared Cran-Orange Muffins
Sweet orange muffins loaded with dried cranberries then topped with a crunchy sugar crust. Ready in under 30 minutes, one muffin has less than 200 calories and 6g of fat.
Summer Squash Frittata
Fresh summer vegetables layered with mozzarella, tomato, feta and eggs, then baked until fluffy. This dish is a great way to use those garden vegetables. One wedge has only 126 calories and 7g of fat.
Summer Vegetable and Cheese Quiche
Sauteed summer vegetables baked in a cheesy quiche with even more cheese and fresh tomato slices on top. This quiche serves ten, and one serving has 230 calories and 7.7g of fat.
Sunflower Ricotta Fruit Bowls
Fresh fruit mixed with creamy ricotta then topped with blueberries and toasted sunflower seeds. Ready in 15 minutes, one fruit bowl has 200 calories and 2.7g of fat.
Sweet Banana English Muffin
A toasted whole-wheat English muffin gets spread with natural peanut butter, topped with banana slices and a sprinkling of cinnamon sugar. This sweet muffin has less than 300 calories.
Tea Infused Prune Spread
Fresh prunes simmered in just-brewed Earl Grey tea make for a delicious spread for your favorite breakfast meals. One Tablespoon of spread has only 29 calories and is fat free!
Tomato Basil Eggs
These Italian style eggs are made with three simple ingredients: eggs, tomatoes and dried basil. One serving of these eggs has less than 200 calories and is ready in just over 15 minutes.
Turkey and Swiss Breakfast Casserole
Hearty turkey sausage and shredded Swiss baked with eggs over a crust of layered white bread. Ready in just under an hour, one serving has 210 calories and 6g of fat.
Turkey and Swiss Quiche
A delicious spinach quiche baked over a double crust of Swiss cheese and ham. This dish is extremely cheesy because it is made with three kinds of cheese. One serving has just over 150 calories.
Vanilla Brown Sugar French Toast
Thick French bread soaked in a brown-sugar orange syrup, baked with eggs then topped with fresh berries and whipped cream. One serving has less than 300 calories and 6.5g of fat.
Vanilla Peanut Butter Oats
These oats are loaded with flavors of peanut butter, vanilla and cinnamon. All you need is five minutes and a microwave! These oats have 392 calories and are high in protein.
Vanilla Yam Smoothie
Soft yams blended with vanilla yogurt and ice for a creamy frozen breakfast drink. This smoothie is ready in 15 minutes, and one serving has 226 calories and 2g of fat.
Vegetable and Cheese Frittata
Fresh asparagus and tangy feta cheese come together with fluffy eggs to add a Greek spin to this classic Italian dish. With under 400 calories and high in protein, start your day with this delicious breakfast or brunch that can be made in advance!
Vegetarian Sausage Casserole
Sauteed vegetables with scrambled egg whites, shredded hash browns and crumbled vegetarian sausage. Ready in one hour, one serving has 256 calories and 11g of fat.
Veggie Scramble w/Tortillas
Cheesy eggs scrambled with scallions and fresh corn served with salsa, avocado and warm flour tortillas. Ready in less than 20 minutes, one serving has 400 calories and 20g of protein.
Veggie Scrambled Egg Pita
A whole-wheat pita pocket stuffed with warm tomatoes, spinach, mushrooms and scrambled eggs. Guacamole and cheese add even more flavor. This pita has 355 calories and is high in protein.
Whole Grain French Toast
A low-fat version of classic french toast, this dish uses whole grain bread and Egg Beaters for a healthier breakfast option. Ready in about 15 minutes, one serving comes in at only 240 calories and 2.3 g of fat.
Whole Grain Pancakes
These whole grain pancakes made with rolled oats, cornmeal and nonfat yogurt are easy to make and have less than 1g of fat. In only 25 minutes enjoy a healthy breakfast for just over 100 calories.
Whole-Wheat Flaxseed Pancakes
These healthy whole-wheat pancakes include flaxseed meal and wheat bran. Two pancakes have 272 calories, and the total preparation time is 30 minutes.
Whole-wheat muffins filled with freshly grated zucchini, cinnamon and honey for sweetness. With only 140 calories and 5g of fat, feel free to enjoy these muffins every day of the week.