25 Low-Calorie Breakfasts to Start Your Day with Energy

So, You Want a Low-Calorie Breakfast That Doesn’t Taste Like Sadness?

Ever had one of those mornings where your stomach is like, “Feed me now,” but your brain’s yelling, “But make it low-cal, please”? Yep—same here. Breakfast doesn’t have to be boring just because you’re watching your calories. In fact, it should do the opposite: wake you up, fuel you up, and make you feel like a breakfast boss.

Whether you’re cutting back, tracking macros, or just trying to stop eating cookies for breakfast (guilty ), I’ve got you covered. These 25 low-calorie breakfasts are quick, delicious, and won’t have you reaching for a donut 30 minutes later.

1. Greek Yogurt Bowl with Berries & Honey

This one’s a classic—and honestly, it deserves the hype. Creamy low-fat Greek yogurt topped with mixed berries (hello antioxidants) and a drizzle of honey for just the right touch of sweetness.

• Calories: ~190
• Pro tip: Add a tablespoon of chia seeds for extra fiber.

Wanna go next-level? Check out this full Greek yogurt bowl recipe that’s totally Pinterest-worthy.

2. Avocado Toast with Tomato & Olive Oil

Because we’re still not over avocado toast—and honestly, we shouldn’t be. It’s filling, loaded with healthy fats, and when you add tomatoes + a little drizzle of EVOO? Game over.

• Calories: ~210
• Bonus points: Sprinkle with hemp seeds for extra protein.

FYI: I absolutely love this Mediterranean spin on it. Here’s the full avocado toast with tomato + olive oil recipe.

3. Savory Mediterranean Scramble

Scrambled eggs just got a makeover. Think sautéed spinach, crumbled feta, sun-dried tomatoes—all tossed into fluffy eggs. It’s like your tastebuds went on vacation to Greece.

• Calories: ~230
• Protein: Solid.
• Vibe: Light, savory, satisfying.

Want to make it tomorrow morning? Here’s the Mediterranean scramble recipe that never lets me down.

4. Oatmeal with Fresh Berries & Flaxseed

Oatmeal doesn’t have to be that mushy sad bowl you ate in middle school. When done right, it’s like a warm hug—plus, it keeps you full for hours.

• Calories: ~180
• Add-ins: Cinnamon, flaxseed, almond milk, and berries.
• Mood: Cozy AF.

I rotate between this and the fig + walnut oatmeal version when I want something a little fancier.

5. Cucumber Hummus Sandwich

Low-cal, high flavor. Use whole grain bread, slather with hummus, and load up the cucumbers. Add arugula if you’re feeling wild.

• Calories: ~200
• Texture: Crunchy + creamy
• Taste: Honestly, kind of addictive.

Here’s the cucumber hummus sandwich recipe you’ll want in your rotation.

6. Greek Yogurt Parfait

It’s dessert for breakfast—but, like, guilt-free. Alternate layers of low-fat Greek yogurt, granola, and fresh fruit in a glass. Looks fancy, tastes incredible.

• Calories: ~220
• Best part: Instagrammable.

You can steal my go-to Greek yogurt parfait combo here.

7. Avocado Toast (Mediterranean Style)

Did someone say “more avo toast?” Yep. Because this version brings in olives, cucumbers, and herbs. It’s like your toast went to a spa retreat.

• Calories: ~230
• Topping ideas: Za’atar, lemon zest, crumbled feta.

Oh, and you’ll want to bookmark this Mediterranean-style avocado toast recipe—trust me.

8. Chia Pudding with Almond Milk & Fruit

This one’s for my meal-prep crew. You make it the night before and wake up to a thick, pudding-like bowl of plant-based goodness.

• Calories: ~190
• Flavor combo: Almond milk + vanilla + fresh mango or strawberries.

Here’s my favorite chia pudding recipe, and yes—it tastes better than it looks (and it looks really good).

9. Whole-Grain Banana Pancakes

Soft, fluffy, and sweet (without the sugar crash). These pancakes use mashed banana, oats, and eggs—no flour, no fuss.

• Calories: ~210 per serving
• Toppings: Try almond butter or just fresh banana slices.

IMO, these whole-grain banana pancakes deserve a permanent spot in your breakfast rotation.

10. Berry Green Smoothie

Let’s keep it real: some green smoothies taste like lawn clippings. But not this one. This one’s fruity, fresh, and sneakily packed with spinach.

• Calories: ~160
• Base: Banana + mixed berries + spinach + almond milk.

Blend it like a pro with this berry green smoothie recipe.

11. Spinach Feta Egg Muffins

Meal prep magic right here. These little egg muffins are baked with spinach and feta, making them perfect for grab-and-go mornings when you’re basically running on caffeine and vibes.

• Calories: ~130 each
• Batch tip: Make 6–8 at a time and refrigerate for the week.

Here’s the spinach feta egg muffin recipe that makes busy mornings way easier.

12. Sweet Potato Hash with Black Beans & Avocado

If you’re the type who wants a hot breakfast but not a heavy one, this hash hits the sweet spot. Roasted sweet potatoes, creamy avocado, and fiber-loaded black beans = energy without the crash.

• Calories: ~240
• Add kick: Sprinkle with chili flakes or smoked paprika.

You can grab the full sweet potato hash recipe here (it’s way better than anything from a brunch menu, FYI).

13. Whole-Grain Toast with Nut Butter & Sliced Fruit

Honestly, I eat this when I don’t feel like doing anything—it takes 2 minutes and still tastes gourmet-ish. Use almond or peanut butter and top with sliced banana, strawberries, or even apple.

• Calories: ~210
• Pro move: Sprinkle cinnamon for that “I’m fancy” vibe.

This version of nut butter toast with fruit never disappoints.

14. Low-Fat Greek Yogurt Parfait with Oats & Fruit

Yes, it’s another parfait—but hear me out: this version skips the sugary granola and uses oats instead. Still sweet, still layered, but even lighter.

• Calories: ~180
• Great for: Breakfast or post-workout snack.

Here’s how I make this exact Greek yogurt + oats parfait every time I need something quick and refreshing.

15. Mediterranean Chickpea Bowl

Not gonna lie—this one blurs the line between breakfast and lunch (a.k.a. brunch), but who’s judging? Chickpeas, tomatoes, cucumbers, lemon… it’s basically a breakfast salad and it’s so satisfying.

• Calories: ~230
• Pro tip: Add a boiled egg on top for extra protein.

Here’s the fresh and filling Mediterranean chickpea bowl recipe that keeps me full all morning.

16. Eggs, Avocado & Sautéed Veggies

Eggs + avocado = a power couple, IMO. Add in sautéed bell peppers, spinach, or zucchini, and boom—you’re eating like someone who meal plans (even if you don’t).

• Calories: ~240
• Optional: Add hot sauce or a little crumbled feta.

Want a full balanced version? Check the eggs with sautéed veggies & avocado recipe.

17. Falafel Wrap with Tzatziki

Who says you can’t eat falafel for breakfast? Especially when it’s baked and wrapped in whole grain pita with a spoonful of tangy tzatziki. Light, satisfying, and surprisingly low in calories.

• Calories: ~220
• Storage tip: Keep baked falafel in the freezer for emergencies (aka lazy days).

Grab the falafel wrap recipe here. You’ll thank me later.

18. Tofu Scramble with Spinach & Bell Peppers

This one’s perfect if you’re plant-based or just trying to cut back on eggs. It’s protein-packed, colorful, and surprisingly satisfying.

• Calories: ~200
• Flavor boost: Nutritional yeast + turmeric = cheesy and golden.

Here’s the exact tofu scramble recipe I always come back to when I want something hearty but healthy.

19. Lentil Spinach Soup (Yes, for Breakfast!)

Soup for breakfast? Don’t knock it till you try it. Warm, comforting, and filled with plant-based protein, this lentil spinach soup feels like a gentle hug from the inside.

• Calories: ~220
• Hack: Prep a big pot and reheat all week.

If you love cozy mornings, this lentil spinach soup will 100% become your go-to.

20. Quinoa Breakfast Bowl with Apples & Walnuts

Think of this as oatmeal’s cooler, crunchier cousin. Cooked quinoa tossed with chopped apples, cinnamon, and walnuts—sweet but not too sweet.

• Calories: ~230
• Add-ons: A splash of almond milk or a drizzle of maple syrup (just a tiny one, okay?).

Grab the recipe for this nutrient-dense quinoa apple breakfast bowl.

21. Mediterranean Chickpea Skillet

If “throw it in a pan and hope for the best” is your vibe, this one’s for you. Chickpeas, spinach, onions, and spices—all cooked together for a hearty, savory breakfast.

• Calories: ~230
• Speed: Ready in under 10 mins. For real.

You’ll love how easy and flavorful this Mediterranean chickpea skillet is.

22. Savory Cottage Cheese Toast

Low-key obsessed with this one. Cottage cheese sounds boring, but when you mix it with herbs and layer it on whole-grain toast? Game-changer.

• Calories: ~180
• Upgrade it: Add sliced cherry tomatoes, cucumber, or chili flakes.

Try this creamy, protein-rich savory cottage cheese toast when you want something light but filling.

23. Mediterranean Flatbread (aka “Cheat Day-ish”)

Okay, okay—this one feels indulgent, but it’s sneakily low in calories if you keep it light on the toppings. Think hummus, cucumber, tomato, and a few olives.

• Calories: ~240
• Pro move: Toast the flatbread first for extra crunch.

Here’s the flatbread I keep on standby: Mediterranean Flatbread Recipe

24. Spinach Chickpea Sauté with Egg

This dish gives “brunch at a fancy cafe” energy—with none of the price tag. Chickpeas + sautéed spinach + soft egg on top = total power breakfast.

• Calories: ~225
• Serving tip: Scoop with whole-grain toast.

Try this easy spinach chickpea sauté with egg that’s loaded with fiber and flavor.

25. Tomato Feta Farro Bowl

We’re ending strong here. Farro is a chewy, nutty grain that pairs perfectly with sweet tomatoes and creamy feta. It’s light but ultra-satisfying.

• Calories: ~235
• Perfect for: Lazy Sundays or fancy-feeling weekday mornings.

Try this tomato-feta farro bowl that’s basically sunshine in a bowl.

Wrapping It Up: Your Breakfast Doesn’t Have to Be Boring (Seriously)

There you have it—25 low-calorie breakfasts that actually make you excited to wake up in the morning (yes, even on Mondays). Whether you’re team smoothie, team toast, or team “Give me something warm and savory, please,” there’s something in this list for literally every kind of eater.

A few quick tips before you head out:

• Prep a few ahead of time (chia pudding, egg muffins, etc.) for stress-free mornings.
• Mix it up—don’t eat the same thing every day or you’ll get bored and end up elbow-deep in a cereal box.
• Stay full, not stuffed. These breakfasts are low-calorie and balanced so you’re not hangry by 10 AM. Been there. Not cute.

Want more light, satisfying breakfast inspo? Check out our curated list of 10 Mediterranean diet breakfasts that are equally wholesome and energizing.

And hey, if you found one breakfast from this list that becomes your new favorite—I call that a win.

Now go fuel up, you healthy legend.