12 Breakfast Ideas Under 200 Calories

According to recent studies, people who eat breakfast consume 12% fewer calories throughout the day compared to those who skip this crucial meal. If you're looking to maintain a healthy weight while still enjoying delicious morning options, you'll want to explore these carefully crafted breakfast ideas that pack maximum flavor into minimal calories. From protein-rich smoothies to savory egg-based dishes, each recipe offers a perfect balance of nutrients to fuel your morning without compromising your calorie goals.

Greek Yogurt Berry Parfait (180 Calories)

A Greek yogurt berry parfait is a protein-rich breakfast that combines creamy yogurt with fresh fruits and crunchy granola. This layered breakfast treat not only looks beautiful but provides lasting energy to start your day right while staying within a reasonable calorie count.

This simple yet satisfying parfait can be prepared in advance, making it perfect for busy mornings. The combination of protein from Greek yogurt, natural sugars from berries, and complex carbohydrates from granola creates a balanced meal that helps maintain stable blood sugar levels throughout the morning.

Ingredients:

• 3/4 cup non-fat Greek yogurt
• 1/4 cup mixed berries (strawberries, blueberries, raspberries)
• 2 tablespoons low-fat granola
• 1/2 teaspoon honey
• 1/4 teaspoon vanilla extract
• Mint leaves for garnish (optional)

Begin by washing the berries thoroughly and cutting larger berries like strawberries into smaller, bite-sized pieces. Pat the berries dry with a paper towel to prevent excess moisture from making the parfait runny.

In a clear glass or mason jar, start the layering process. First, mix the Greek yogurt with vanilla extract in a small bowl. Place one-third of the yogurt mixture at the bottom of the glass, followed by a layer of berries and a sprinkle of granola.

Repeat this process until you have three complete layers, finishing with berries and granola on top. For the final touch, drizzle honey over the top layer and garnish with a mint leaf if desired. The parfait can be eaten immediately or covered and refrigerated for up to 8 hours before consuming.

To maintain the best texture when preparing this parfait in advance, keep the granola separate and add it just before serving to prevent it from becoming soggy.

Additionally, using frozen berries can help keep the parfait cold longer, but be sure to thaw and drain them well to avoid excess liquid in your parfait.

Egg White and Spinach Wrap (195 Calories)

A protein-packed egg white and spinach wrap offers a nutritious start to your day while keeping calories in check. This simple yet satisfying breakfast combines lean protein with nutrient-rich vegetables in a convenient portable format.

The key to making this wrap delicious lies in properly seasoning the egg whites and ensuring the spinach is fresh and properly wilted. The whole-wheat tortilla adds fiber while keeping the calorie count under 200, making it an excellent choice for those watching their caloric intake.

• 3 egg whites
• 1 cup fresh spinach
• 1 8-inch whole wheat tortilla
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1 tablespoon low-fat milk
• Cooking spray
• 1 tablespoon finely diced onions

Begin by warming a non-stick skillet over medium heat and coating it with cooking spray. While the pan heats, whisk together the egg whites and milk in a small bowl, adding salt and pepper to taste. Dice the onions and set aside.

Add the diced onions to the heated pan and cook until translucent, about 1-2 minutes. Add the fresh spinach and cook until it begins to wilt, approximately 30 seconds. Pour the egg white mixture over the vegetables, using a spatula to spread it evenly across the pan.

As the egg whites begin to set, gently lift the edges with a spatula, tilting the pan to allow any uncooked egg to flow underneath. Once the egg whites are fully set but still slightly glossy on top, carefully transfer the egg white and spinach mixture onto the warmed tortilla.

Roll the tortilla tightly, tucking in the sides as you go. For best results, warm the tortilla slightly before adding the filling to make it more pliable and prevent cracking. The wrap can be sliced in half and served immediately, or wrapped in foil to maintain warmth if eating on the go.

Store any leftover prepared wraps in the refrigerator for up to 24 hours.

Overnight Oats With Chia Seeds (175 Calories)

Overnight oats have become increasingly popular as a convenient and nutritious breakfast option that requires minimal morning preparation. This make-ahead meal combines the wholesome goodness of oats with the omega-3 rich chia seeds, creating a creamy and satisfying breakfast that can be customized with various toppings.

With just 175 calories per serving, this breakfast option provides sustained energy throughout the morning while delivering essential nutrients like fiber, protein, and healthy fats. The combination of oats and chia seeds creates a pudding-like consistency that's both filling and delicious.

Ingredients:

• ½ cup rolled oats
• ¾ cup unsweetened almond milk
• 1 tablespoon chia seeds
• ½ teaspoon vanilla extract
• 1 teaspoon honey or maple syrup
• Pinch of salt
• Optional toppings: berries, sliced banana, or nuts

Begin by combining the rolled oats and chia seeds in a mason jar or container with a tight-fitting lid. Add the almond milk, vanilla extract, honey, and salt to the container. Stir the mixture thoroughly to ensure the chia seeds are evenly distributed and not clumping together.

Secure the lid tightly and shake the container for about 30 seconds to combine all ingredients well. Place the container in the refrigerator overnight or for at least 6 hours. The oats will soften, and the chia seeds will expand, creating a thick, pudding-like consistency.

In the morning, remove the container from the refrigerator and stir the mixture. If the consistency is too thick, add a splash of almond milk to achieve your desired texture. Top with your choice of fresh fruits or nuts just before serving.

Extra Tips: For best results, use old-fashioned rolled oats rather than quick oats or steel-cut oats, as they provide the ideal texture. The recipe can be made up to 3 days in advance and stored in the refrigerator. If you prefer your overnight oats warm, microwave them for 30-45 seconds before adding toppings.

Apple Cinnamon Protein Smoothie (165 Calories)

This protein-packed apple cinnamon smoothie offers a delicious way to start your day while keeping calories in check. The combination of fresh apple, warming cinnamon, and protein powder creates a drink that tastes like apple pie in a glass, but with all the nutritional benefits of a balanced breakfast.

The smoothie's thick, creamy texture comes from Greek yogurt, while the apple provides natural sweetness and fiber. Using unsweetened almond milk keeps the calorie count low while maintaining a smooth consistency that's easy to drink. The addition of protein powder helps keep you feeling full until lunchtime.

Ingredients:

• 1 medium apple, cored and chopped
• 1/2 cup unsweetened almond milk
• 1/4 cup plain non-fat Greek yogurt
• 1 scoop (30g) vanilla protein powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon vanilla extract
• 3-4 ice cubes
• Pinch of salt

Begin by washing and coring the apple, then cut it into small chunks. Smaller pieces will blend more easily and create a smoother consistency. If desired, you can leave the skin on for extra fiber and nutrients.

Add all ingredients to a high-powered blender, starting with the liquid ingredients first (almond milk and yogurt), followed by the apple chunks, protein powder, cinnamon, vanilla extract, and ice cubes. The order of ingredients helps create a better blending environment and prevents the protein powder from sticking to the sides of the blender.

Blend on high speed for 60-90 seconds, or until the mixture is completely smooth and no chunks of apple remain. If the smoothie is too thick, add a splash more almond milk. If it's too thin, add a few more ice cubes and blend again.

For best results, use frozen apple chunks instead of fresh ones and reduce the amount of ice. This creates a thicker smoothie without diluting the flavors. You can also prepare smoothie packs in advance by measuring and freezing the apple chunks and storing them in individual bags – just add the liquid ingredients and blend when ready to drink.

Avocado Toast on Rice Cake (190 Calories)

A modern twist on the classic avocado toast, this low-calorie version substitutes bread with a crispy rice cake for a lighter yet satisfying breakfast option. The combination delivers a perfect balance of healthy fats from the avocado and a satisfying crunch from the rice cake, all while keeping the calorie count under 200.

This quick and easy breakfast can be prepared in under 5 minutes, making it an ideal choice for busy mornings. The recipe provides essential nutrients, healthy fats, and fiber to keep you energized throughout the morning, while the light and crispy texture offers a delightful eating experience.

Ingredients:

• 1 plain rice cake
• 1/2 medium ripe avocado
• 1/4 teaspoon lemon juice
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• Red pepper flakes (optional)
• Cherry tomatoes (optional)

Place the rice cake on a plate and set aside. In a small bowl, mash the ripe avocado with a fork until it reaches your desired consistency. Add the lemon juice, salt, and black pepper to the mashed avocado, mixing well to combine all ingredients evenly.

Spread the seasoned avocado mixture generously over the rice cake, ensuring even coverage. If desired, top with a sprinkle of red pepper flakes for added heat and flavor. For additional color and nutrition, halved cherry tomatoes can be added as a topping.

For best results, consume immediately after preparation to enjoy the rice cake at its crispiest. The contrast between the crunchy rice cake and creamy avocado creates an enjoyable texture combination that makes this simple breakfast feel more substantial.

Extra Tips:

Select an avocado that yields slightly to gentle pressure for the perfect spreading consistency. To prevent browning, prepare this dish just before eating, as the avocado will oxidize over time. If meal prepping, store the mashed avocado mixture separately with plastic wrap pressed directly onto the surface, and assemble on the rice cake just before consuming.

Cottage Cheese and Fruit Bowl (155 Calories)

A cottage cheese and fruit bowl is a protein-rich breakfast option that provides sustained energy throughout the morning.

The combination of creamy cottage cheese with sweet, fresh fruits creates a delightful balance of flavors while keeping the calorie count low.

This quick and easy breakfast can be prepared in just minutes and offers a good mix of protein, carbohydrates, and essential nutrients.

The versatility of this dish allows you to swap fruits based on seasonal availability or personal preference while maintaining its nutritional benefits.

Ingredients:

• 1/2 cup low-fat cottage cheese (90 calories)
• 1/4 cup fresh blueberries (20 calories)
• 1/4 cup sliced strawberries (13 calories)
• 1/2 small peach, sliced (15 calories)
• 1/4 teaspoon honey (17 calories)
• Pinch of cinnamon

Begin by washing all fruits thoroughly under cool running water.

Pat them dry with paper towels to remove excess moisture.

Slice the strawberries and peach into bite-sized pieces, ensuring consistent sizing for even distribution throughout the bowl.

Spoon the cottage cheese into a serving bowl, creating a smooth base.

If the cottage cheese appears watery, drain off any excess liquid before adding it to the bowl.

This helps maintain the proper consistency of the final dish.

Arrange the prepared fruit pieces on top of the cottage cheese in an appealing pattern.

Drizzle honey over the fruits and cottage cheese, then finish with a light dusting of cinnamon.

Serve immediately to enjoy the fruits at their freshest and prevent them from releasing too much juice into the cottage cheese.

For best results, use fresh, ripe fruits that are in season.

The cottage cheese can be served straight from the refrigerator or at room temperature, depending on personal preference.

If preparing this dish in advance, keep the fruits separate from the cottage cheese and combine just before serving to maintain optimal texture and presentation.

Veggie-Packed Egg Muffins (185 Calories)

Veggie-packed egg muffins offer a convenient and nutritious breakfast option that can be prepared in advance and enjoyed throughout the week.

These protein-rich, portable breakfast bites combine the goodness of fresh vegetables with eggs for a satisfying morning meal that keeps you energized.

These 185-calorie muffins are customizable based on your vegetable preferences and can be stored in the refrigerator for up to five days. They're perfect for busy mornings when you need a quick breakfast or a healthy snack on the go.

Ingredients:

• 6 large eggs
• 1/4 cup low-fat milk
• 1/2 cup bell peppers, diced
• 1/2 cup spinach, chopped
• 1/4 cup onions, finely diced
• 1/4 cup mushrooms, chopped
• 1/4 cup reduced-fat shredded cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray

Preheat your oven to 350°F (175°C) and generously coat a 12-cup muffin tin with cooking spray. This prevents the egg muffins from sticking and ensures easy removal after baking.

In a large bowl, whisk together the eggs and milk until well combined. Add the salt and pepper, then stir in the diced vegetables and cheese.

Mix everything thoroughly to ensure even distribution of ingredients. Pour the mixture evenly into the prepared muffin cups, filling each about 3/4 full.

Bake for 20-25 minutes, or until the eggs are set and slightly golden on top. The muffins will puff up during baking but will settle as they cool.

Let them cool in the pan for 5 minutes before removing them using a knife to gently loosen the edges.

For best results, use fresh vegetables and squeeze out any excess moisture from the spinach before adding it to the mixture.

These egg muffins can be frozen for up to three months – simply wrap them individually in plastic wrap and store in a freezer bag. Reheat in the microwave for 30-45 seconds when ready to eat.

Banana Almond Protein Bites (170 Calories)

These protein-packed banana almond bites are the perfect grab-and-go breakfast option that will keep you energized throughout the morning. Made with wholesome ingredients like ripe bananas, almond butter, and protein powder, they provide a balanced combination of carbohydrates and protein while staying under 200 calories.

Each bite-sized morsel offers a delightful blend of natural sweetness from the bananas and a nutty richness from the almond butter. The addition of protein powder and rolled oats ensures these bites are filling and nutritious, making them an excellent choice for busy mornings or pre-workout fuel.

• 2 ripe bananas, mashed
• 1/2 cup almond butter
• 1 scoop vanilla protein powder (30g)
• 1 cup rolled oats
• 2 tablespoons honey
• 1/4 cup mini dark chocolate chips
• 1/4 teaspoon cinnamon
• 1/8 teaspoon sea salt
• 1/4 cup chopped almonds

In a large mixing bowl, thoroughly mash the bananas until smooth. Add the almond butter and honey, mixing until well combined. The mixture should be creamy and uniform in consistency.

Add the protein powder, rolled oats, cinnamon, and salt to the banana mixture. Stir until all ingredients are fully incorporated. The mixture should be thick enough to hold its shape when rolled. If it feels too wet, add additional oats one tablespoon at a time.

Using clean hands or a small cookie scoop, roll the mixture into 1-inch balls. Place them on a parchment-lined baking sheet.

Press a few chocolate chips and chopped almonds into each ball. Refrigerate for at least 30 minutes to allow the bites to firm up.

For best results, store these protein bites in an airtight container in the refrigerator for up to one week. The recipe can be doubled and frozen for up to three months. Let frozen bites thaw in the refrigerator overnight before consuming.

If the mixture becomes too sticky while rolling, slightly wet your hands with water or spray them with cooking spray.

Green Tea Breakfast Smoothie (160 Calories)

A green tea breakfast smoothie offers a perfect blend of antioxidants, protein, and healthy fats while keeping the calorie count low. This refreshing morning drink combines the metabolism-boosting properties of green tea with nutrient-rich ingredients to jumpstart your day.

The combination of matcha green tea powder and spinach gives this smoothie its vibrant green color while providing a gentle caffeine boost and essential vitamins. Greek yogurt adds protein and creates a creamy texture, while banana provides natural sweetness and helps achieve the perfect consistency.

Ingredients:

• 1 cup unsweetened almond milk
• 1 teaspoon matcha green tea powder
• 1/2 cup non-fat Greek yogurt
• 1 small banana, frozen
• 1 cup fresh spinach
• 1/2 tablespoon honey
• 3-4 ice cubes
• 1/8 teaspoon vanilla extract

Begin by brewing the matcha green tea powder in 2 tablespoons of hot (not boiling) water. Whisk until completely dissolved and let it cool for about 5 minutes. This step ensures the matcha powder blends smoothly without clumping in the smoothie.

Add the cooled matcha mixture and all remaining ingredients to a high-powered blender. The order matters – start with the liquid ingredients (almond milk) at the bottom, followed by the yogurt, then add the frozen banana, spinach, honey, ice cubes, and vanilla extract last.

Blend on high speed for 60-90 seconds until the mixture is completely smooth and no chunks of ice or banana remain. If the smoothie is too thick, add more almond milk one tablespoon at a time until reaching the desired consistency. Pour into a tall glass and serve immediately.

For best results, use frozen banana chunks instead of fresh banana – this creates a thicker, creamier texture without needing additional ice. Prepare banana chunks in advance by peeling and cutting ripe bananas into pieces, then storing them in a freezer bag.

The smoothie can be made the night before and stored in an airtight container in the refrigerator, though it's best consumed within 12 hours for optimal taste and texture.

Turkey and Egg White Sandwich (195 Calories)

A turkey and egg white sandwich is a protein-rich breakfast option that provides sustained energy throughout the morning while keeping calories in check. The combination of lean turkey and egg whites delivers essential nutrients without the added fat found in whole eggs.

This quick and easy breakfast sandwich can be prepared in under 10 minutes, making it perfect for busy mornings. The use of whole grain English muffins adds fiber and complex carbohydrates, while the turkey and egg whites provide approximately 15 grams of protein.

Ingredients:

• 1 whole grain English muffin (120 calories)
• 2 egg whites (34 calories)
• 2 thin slices turkey breast (30 calories)
• 1 slice reduced-fat cheese (optional, adds 40 calories)
• Salt and pepper to taste
• Cooking spray

Toast the English muffin until golden brown and set aside. While the muffin is toasting, coat a small non-stick pan with cooking spray and heat over medium heat. Pour the egg whites into the pan and season with salt and pepper. Cook until the edges begin to set, then gently flip to cook the other side.

Layer the bottom half of the English muffin with the turkey slices. Place the cooked egg whites on top of the turkey. If using cheese, add it now while the egg is still hot. Top with the other half of the English muffin.

For meal prep purposes, you can make several sandwiches in advance. Wrap them individually in parchment paper and freeze for up to one month. Reheat in the microwave for 1-2 minutes or until warmed through.

Pro tip: To ensure the egg whites cook evenly and fit perfectly on your English muffin, you can use an egg ring or simply the rim of a clean tuna can. Spray the ring with cooking spray before adding the egg whites to prevent sticking.

Mixed Berry Quinoa Bowl (185 Calories)

A mixed berry quinoa bowl offers a perfect balance of protein, fiber, and antioxidants while keeping the calorie count low. This nutritious breakfast option combines the nutty flavor of quinoa with the natural sweetness of mixed berries, creating a satisfying morning meal that will keep you energized throughout the day.

The beauty of this dish lies in its versatility and make-ahead potential. You can prepare the quinoa in advance and store it in the refrigerator, making it easy to assemble a fresh bowl each morning. The combination of warm quinoa and cool berries creates an interesting temperature contrast that makes this breakfast both comforting and refreshing.

Ingredients:

• ½ cup cooked quinoa
• ½ cup mixed berries (strawberries, blueberries, raspberries)
• ¼ cup unsweetened almond milk
• 1 tablespoon honey
• ¼ teaspoon vanilla extract
• Pinch of cinnamon
• 1 tablespoon sliced almonds

Start by rinsing the quinoa thoroughly under cold water to remove its bitter coating. Combine the quinoa with water in a 1:2 ratio in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is tender and the water is absorbed. The quinoa should display tiny spirals when fully cooked.

While the quinoa is still warm, stir in the vanilla extract and cinnamon. This allows the flavors to better incorporate into the grain. Let it cool slightly before assembling the bowl. If using previously refrigerated quinoa, warm it briefly in the microwave or enjoy it cold.

To assemble, place the prepared quinoa in a bowl and drizzle with almond milk and honey. Top with the mixed berries and sprinkle with sliced almonds. The berries can be used fresh or thawed from frozen, depending on seasonal availability.

For the best results, toast the sliced almonds in advance by heating them in a dry pan over medium heat for 2-3 minutes until lightly golden. This extra step enhances their flavor and adds a pleasant crunch to the dish.

The bowl can be prepared the night before and stored in the refrigerator, though the almonds should be added just before serving to maintain their crispness.

Peanut Butter Banana Rice Cakes (175 Calories)

Start your day with a satisfying and nutritious breakfast that won't break your calorie bank. This simple yet delicious combination of rice cakes topped with peanut butter and banana offers the perfect balance of complex carbohydrates, protein, and natural sweetness to fuel your morning.

These peanut butter banana rice cakes aren't only low in calories but also provide essential nutrients like potassium from the banana and protein from the peanut butter. The rice cakes serve as a light, crunchy base that's both gluten-free and easy to digest, making this breakfast option suitable for various dietary preferences.

Ingredients:

• 2 plain rice cakes
• 2 tablespoons natural peanut butter
• 1 medium banana
• 1/8 teaspoon cinnamon (optional)
• 1/2 teaspoon honey (optional)

Place the rice cakes on a clean plate. If they've been stored in the pantry for a while, check that they're still crisp and haven't become stale. Stale rice cakes will make the final result less enjoyable and can affect the overall texture of the dish.

Spread one tablespoon of natural peanut butter evenly on each rice cake, making sure to cover the entire surface. The peanut butter should be at room temperature for easier spreading. If it's too firm, let it sit out for a few minutes before using.

Slice the banana into thin rounds, approximately 1/4 inch thick. Arrange the banana slices in a single layer on top of the peanut butter. If desired, sprinkle with cinnamon and drizzle with honey for additional flavor. The banana should be ripe but firm enough to slice cleanly – avoid using overripe bananas as they can become mushy.

For best results, prepare this breakfast right before eating to maintain the crispness of the rice cakes. If you need to prepare it in advance, consider bringing the components separately and assembling them just before consumption. The peanut butter can act as a barrier between the rice cake and banana, helping to prevent sogginess, but it's still best enjoyed fresh.