Low Fat Breakfast Recipes

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Regardless of whether you’re dieting, monitoring your health or living a balanced life of exercise and healthy foods, eating breakfast is the most important meal of the day, and it acts as the fuel your body needs to get your metabolism going. Breakfast is also important because it gives your brain the needed energy it uses to function well. Adding a healthy breakfast routine to your life will aid in maintaining your weight, help you lose unnecessary pounds and prevent illness. It will also help with over eating and making healthy food decisions for the rest of the day, since you won’t be nearly as hungry.

Low Fat Breakfast Suggestions

  • For a low fat and healthy start to the day, try eating protein and fiber nutrient foods such as low fat meats, eggs or egg whites, nuts, whole grains, fruits, vegetables and a limited amount of diary products.
  • Some low fat, easy options for breakfast on the go include hard-boiled eggs, whole grain toast and fruits or real fruit juices. A whole grain cereal with raspberries and low-fat milk is an excellent way to start the day. Eating healthy foods in the morning will also support a good mood and lower anxiety.
  • If you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard-boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.
  • When time allows, creating low fat meals for the morning can be delicious, gourmet and, of course, very healthy. A meal low in saturated fats is the best option for optimal health and staying the course for good dieting.
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Sweet Pepper, Ham and Onion Omelet Recipe

This omelet serves one, and has 164 calories and 7 grams of fat, none of which are saturated fats. It has an excellent amount of proteins and includes ham, a satisfying addition. Meats can be a craving when dieting and keeping meat portions low will satiate your appetite. Small portions will keep saturated fats low in your diet too, allowing for weight loss and maintenance. For more omelet recipes, see The Best Easy Omelet Recipes.

Ingredients:

  • 3 large egg whites
  • 1 teaspoon water
  • Salt and pepper to taste
  • 1 teaspoon olive oil
  • 1/3 cup chopped onion
  • 1.4 sweet red pepper
  • 2 thin slices of Black Forest ham
  • 1 small handful of chopped cilantro or parsley
  • Vegetable cooking spray

Directions: Combine egg whites, water, salt and pepper in a small bowl. Stir briskly with a fork. Heat a 10-inch nonstick skillet over low heat, add oil and brush it around. Add and slowly sauté onion, red pepper and ham. When browned, add cilantro or parsley.

Cook for 30 seconds longer and move mixture to a small bowl. Wipe out skillet and spray with vegetable cooking spray and pour egg whites into skillet. Tilt the skillet and use a spatula to lift the edge and let the uncooked portion run underneath. Cook for a few more seconds until it turns slightly golden on the bottom. Add ingredients and fold over to serve.

Apple Carrot Muffin Recipe

Each muffin has 3 grams of fat and 160 calories, which is a perfect on-the-go treat when making breakfast is not an option. This satisfying and healthy breakfast will curb your appetite so the next meal is not a binge to make up for your empty stomach all morning. With vegetables and fruit in one delicious treat, these apple carrot muffins are a win-win for dieting. For more muffin recipes, see Simple Muffin Recipes For Every Meal.

Ingredients:

  • 1 teaspoon baking powder
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon ground nutmeg
  • ½ teaspoon ground cinnamon
  • ¼ sugar
  • ¼ cup whole-wheat flour
  • ¾ cup unbleached all-purpose flour
  • 1 tablespoon canola oil
  • 4 egg whites
  • ¾ cup low fat milk
  • 1 teaspoon vanilla extract
  • ½ cup grated carrot
  • ½ cup grated unpeeled apple

Directions: Preheat oven to 400 degrees. Lightly coat 6 muffin cups with the vegetable oil spray. In a medium bowl, combine baking powder, allspice, nutmeg, cinnamon, sugar, whole-wheat flour and all-purpose flour, then stir until mixed. In a large bowl, whisk the canola oil, egg whites, milk and vanilla together. Add the flour mixture and stir until just mixed. Fold in the grated carrot and apple. Spoon the batter into the prepared muffin cups, filling each half full. Bake in the preheated oven for 20 to 25 minutes, or until lightly browned. Makes 6 muffins.

Egg White Cassolette Recipe

This gourmet and delicious breakfast dish contains 100 calories and 4 grams of fat per serving. In addition, it has a large amount of protein to start your day with energy. This breakfast will please anyone, even if they are not dieting.

Ingredients:

  • ½ teaspoon extra-virgin olive oil
  • ¼ cup sliced onions
  • ¼ cup sliced roasted red pepper
  • 1 sliced shiitake mushroom
  • ¼ cup low-fat herb cream cheese (click for more information on cooking with cream cheese)
  • 8 egg whites
  • Salt and freshly ground pepper to taste
  • 2 tablespoons grated Asiago cheese

Directions:

Preheat oven to 400 degrees. Lightly coat an 8-inch square gratin dish with vegetable oil spray. In a sauté pan or skillet over medium-low heat, heat the olive oil and cook the onions, stirring frequently, for 15 minutes, or until they begin to caramelize. Raise heat to high, stir in bell pepper and mushrooms and sauté for 10 minutes or until the peppers are soft. Remove from heat and set aside. In a deep bowl, beat the egg whites until stiff, glossy peaks form. Fold the vegetable mixture into the beaten whites. Stir in the herb cream cheese until blended. Pour the mixture into the prepared dish, sprinkle with salt, pepper and cheese and bake in preheated oven for 10 minutes or until egg whites are firm.Makes 4 servings.

Making a low fat, healthy breakfast does more than help you stick to your diet. Eating well, especially in the morning, is essential to giving your body the energy it needs to burn fat, focus and get you through your busy schedule.

Recipes are available at “New Low-Fat Favorites” by Ruth Spear and “Spa” by Sharon O’Connor.

Last Updated: April 17, 2012
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About Sabina Dana Plasse Sabina Dana Plasse holds a bachelor's degree in history from Bucknell University, a master's in liberal arts from Johns Hopkins University and a master's in film and video from American University. She is an award-winning writer and editor living in Sun Valley, Idaho. Besides writing on fine arts, lifestyle, home and garden, entertainment, philanthropy and business, she enjoys teaching film and writing screenplays. Sabina has served as the arts and events editor and living writer for the Idaho Mountain Express newspaper, a twice weekly national award-winning newspaper serving Idaho's Wood River Valley. Sabina adores mountain town living where she is an active snowboarding, skier, mountain biker, hiker, supporter of the arts and an avid seeker of practical living ideas.  

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