8 Low-Calorie Breakfasts

Good Housekeeping

Despite all the preaching, some of us still manage to skip the most important meal of the day. And when we do squeeze breakfast into our busy schedules, we often load up on coffee shop fare, like donuts or bagels, that are loaded with fast-acting carbs and devoid of nutrients. You may have noticed these breakfast staples won't hold you halfway to lunch. To the rescue: Eight simple breakfasts that come together fast (some can be made the night before) and will keep you feeling fueled until lunch rolls around.

1.Overnight Oatmeal
If you know how good oatmeal is for you but hate its gummy texture, try soaking oatmeal overnight. When the starch in the oats isn't heated, it won't become gelatinous. Not to mention, it eliminates the need for a burner and keeps mess to a minimum. The night before, combine ½ a cup of Old-Fashioned rolled oats, ½ a cup of nonfat milk, and ¼ cup of nonfat yogurt in a small, reusable, microwavable container. Stir in ¼ cup of frozen, unsweetened blueberries and 1 tablespoon golden raisins. In the morning, heat the oatmeal in the microwave for 45 seconds or enjoy chilled. If you want to go the extra mile, prepare this recipe for steel cut oats in your slow cooker. Come morning, all you have to do is serve and enjoy!
Nutrition stats (for Overnight Oatmeal): 280 cal, 3 g fat, 100 mg sodium, 6 g fiber, 22 g sugar, 15 g protein

Related: 15 New Ways to Enjoy Whole Grains

2. Egg & Cheese English Muffin
Skip the 10-minute drive-through line and spend that time whipping up this portable egg sandwich at home. Using spray olive oil, fry up one large egg until over-medium (about 2 minutes on each side). Top the egg with a slice of low fat cheddar cheese and put on a toasted 100% whole wheat English muffin. Eat immediately or wrap up in wax paper to carry out the door.
Nutrition stats: 290 cal, 13 g fat, 480 mg sodium, 4 g fiber, 7 g sugar, 19 g protein

3. PB Waffles
Trade in the traditional sticky waffles for a hearty whole grain version, with creamy peanut butter, and in-season strawberries. Two of Van's 8 Whole Grains Multigrain Waffles have plenty of hunger-busting fiber. Top the toasted waffles with 1 tablespoon of creamy natural peanut butter and ½ cup of sliced, fresh strawberries. This hearty waffle-combo will have you feeling satisfied until lunchtime.
Nutrition stats: 290 cal, 15 g fat, 290 mg sodium, 10 g fiber, 8 g sugar, 8 g protein

4. Farmer's Toast
Cooking hardboiled eggs is a time-saving strategy; they keep for up to seven days in the fridge. In a small bowl, combine ¼ cup chopped cherry tomatoes with a teaspoon of olive oil, ¼ teaspoon of black pepper, and one chopped hardboiled egg. Spread the tomato mixture over two pieces of 100% whole wheat toast.
Nutrition stats: 280 cal, 12 g fat, 370 mg sodium, 5 g fiber, 4 g sugar, 15 g protein

Related: The Only Omelet Recipe You'll Ever Need

5. Quinoa Porridge
Give traditional porridge a makeover by experimenting with different grains. Using quinoa as the base adds a nutty bite not to mention belly-banishing whole grains that have both fiber and protein-a double whammy combo when it comes to fighting hunger. The night before, thoroughly rinse ¼ cup of quinoa and simmer in a cup of almond milk for 15 minutes. Refrigerate overnight. In the morning, add a tablespoon of dried currants and 1/3 banana, sliced.
Nutrition stats: 270 cal, 5 g fat, 150 mg sodium, 5 g fiber, 18 g sugar, 8 g protein

6. Burrito Florentine
A hearty burrito is a convenient one-handed, travel-friendly breakfast. Try this Italian twist on a south-of-the-border fave. Using spray oil, sauté three sliced mushrooms for three minutes. In the same pan, scramble a large egg until fluffy. Turn off the heat and fold in ½ a cup of baby spinach and 1 slice of reduced fat Swiss cheese. Roll the eggs in a 100% whole wheat tortilla. Enjoy immediately or wrap in a sheet of tinfoil to munch on the run.
Nutrition stats: 290 cal, 12 g fat, 290 mg sodium, 3 g fiber, 2 g sugar, 18 g protein

7. Cinna-Oat Shake
If you don't have time to sit and eat, treat yourself to this creamy shake. Simmer ¼ cup Old-Fashioned rolled oats in a cup of 1% milk for two minutes (or soak overnight). Combine slightly softened oats, milk, ½ a medium banana, ½ a teaspoon of ground cinnamon, ½ a teaspoon of honey, and 3-5 ice cubesto a blender. Blend on medium speed for one minute and serve or pour in a travel mug to drink on your morning commute.
Nutrition stats: 250 cal, 4 g fat, 110 mg sodium, 4 g fiber, 23 g sugar, 12 g protein

Related: Our Best Breakfast Smoothies

8. California Bagel-wich
Brighten your morning with this fresh-tasting breakfast. Whipping up the California Bagel-wich the night before makes it easy to surf out the door when you're running late. Start by toasting a Thomas' 100% Whole Wheat Bagel Thin. Top the bagel thin with two teaspoons of light mayonnaise, two fried egg whites, two fresh tomato slices and ¼ of an avocado.
Nutrition stats: 270 cal, 12 g fat, 390 mg sodium, 9 g fiber, 6 g sugar, 15 g protein

-By Samantha Cassetty, MS, RD

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