33 Low-Calorie Breakfasts to Keep You Full, According to Dietitians

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!

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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Who doesn’t love dessert first thing in the morning? This meal clocks in at just 97 calories per serving and is the perfect sweet treat for mornings that call for something other than eggs, oatmeal, or a smoothie. Plus, you only need four ingredients to make this simple sorbet, and after the prep work the night before, it only takes a few minutes to whip up.

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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.

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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.

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“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.

“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!

If you’re often on the run in the mornings, this grab-and-go protein box is your new best friend, says Kristina Cooke, R.D. Pack a reusable container with two hard-boiled eggs, a ¼ cup of roasted, unsalted nuts, a handful of cherry tomatoes, and a small container of Greek yogurt (opt for 0% to cut down on calories and saturated fat).

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.

Here’s your only-have-one-minute breakfast: Scoop out a cup of low-fat cottage cheese, top it with salsa and a tablespoon of pumpkin seeds, plus a piece of fresh fruit on the side. An ever-underrated breakfast staple, cottage cheese packs in over 20 grams of protein, while the seeds and fruit provide satiating fiber and healthy fat, says Bowerman.