CookingLight diet CookingLight diet

Healthy and delicious breakfasts that can be made in under 5 minutes? Count us in.

Ann Taylor Pittman
January 29, 2018

These satiating breakfasts are high in gut-enriching fiber, but low in calories. Each recipe is under 350 calories, and all options are vegetarian (some are even vegan!) The best part? You can whip any of these up on a rushed weekday morning—each take less than 5 minutes to put together.

Blueberry-Strawberry Smoothie Bowl

Photo: Jamie Vespa

A study published a couple of years ago suggests that the thicker your smoothie, the more satiating it is (i.e., the more staying power it has, helping you feel satisfied for hours). So a smoothie that’s thick enough to eat with a spoon is bound to keep you fuller longer. This one gets its richness and creaminess from avocado, which also provides fiber and heart-healthy fats to keep you full.

View the Recipe: Blueberry-Strawberry Smoothie Bowl

Poached Egg on Garlicky Yogurt

Photo: Jamie Vespa

If you’re on #teamsavorybreakfast (like I am), this meal will be right up your alley. It’s a riff on the Turkish dish cilbir: A simple poached egg perches onto a swoop of garlic-infused yogurt and gets a finishing drizzle of chile butter. If you’re not quite up to raw garlic in the morning, you could use minced roasted garlic or a little garlic powder instead. Here, we call for green beans, with the idea that they’d be left over from the previous night’s dinner. Any leftover veggie would work.

View the Recipe: Poached Egg on Garlicky Yogurt

Easy Snack Breakfast

Photo: Jamie Vespa

I’m a huge fan of Snack Dinner, so why not turn the concept into breakfast? Noshing on little bits of this and that is a happy way to start the day. I’ve included items that I typically have on hand—prosciutto, cheese, olives, nuts, hard-cooked eggs, and fruit.

View the Recipe: Easy Snack Breakfast

Avocado Toast with Frizzled Egg

Jamie Vespa

Fitness Bread is amazingly hearty, dense, and chewy—and absolutely chock full of whole grains. Each 120-calorie slice is loaded with fiber, too (6 grams) and is a good source of protein (4 grams). We were able to find it in Fresh Market and World Market stores, but you can also use any other whole-grain bread with comparable numbers. Toast the bread well so it’s nice and crunchy; you can do it the night before to save time in the morning.

  • 1 Tbsp. olive oil
  • 1 large egg
  • 1/2 ripe avocado, pitted and peeled
  • 1 slice Fitness Bread, well toasted
  • Dash of kosher salt
  • Black pepper (optional)

1. Heat a small skillet over medium-high heat. Add oil to pan; swirl to coat. Crack egg into pan; reduce heat to medium. Cook until edges are crisp and browned and whites are set, about 4 minutes. Remove egg from pan, leaving oil behind.

2. Place avocado half onto toast; mash avocado onto toast with a fork. Top with egg; sprinkle with salt and pepper, if desired.

SERVES 1

Calories 345; Fat 21g (sat 4g, unsat 16g); Protein 12g; Carb 30g; Fiber 11g; Sugars 1g (added sugars 0g); Sodium 547mg; Calc 8% DV; Potassium 12% DV

Peanut Butter Oats with Raspberries

Jamie Vespa

We use dates to sweeten this breakfast bowl—so there are no added sugars. For the best results, choose whole dates (pre-chopped dates are often coated in sugar to keep the pieces from sticking together). Any nut butter can work here and will have a similar calorie count as peanut butter.

  • 2 whole dates, pitted and chopped
  • 1/2 cup water
  • 1/2 cup unsweetened almond milk
  • 1/2 cup old-fashioned oats
  • 1/8 tsp. kosher salt
  • 1 Tbsp. chunky peanut butter (or other nut butter)
  • 1/2 cup fresh or frozen raspberries

1. Place dates in a small saucepan. Gradually add water, mashing dates with a fork to break them up. Add almond milk, and bring to a boil. Stir in oats; reduce heat, and simmer 5 minutes or until creamy and thick. Remove from heat; stir in peanut butter. Pour into a bowl, and top with raspberries.

SERVES 1

Calories 336; Fat 13g (sat 2g, unsat 10g); Protein 11g; Carb 49g; Fiber 10g; Sugars 14g (added sugars 0g); Sodium 412mg; Calc 31% DV; Potassium 16% DV

Black Bean and Scrambled Egg Breakfast Tacos

Jamie Vespa

Taking the time to lightly char the tortillas is well worth it—this simple step enhances the corn flavor and adds wonderful toasty notes. You can place tortillas directly on a gas cooktop, turning occasionally with tongs until toasted. Or cook in an ungreased cast-iron skillet over high heat, turning occasionally.

  • 2 large eggs, lightly beaten
  • Dash of kosher salt
  • 2, 6-inch corn tortillas, heated (see note above)
  • 1/3 cup canned unsalted black beans
  • 1/3 cup refrigerated prepared pico de gallo
  • 1 Tbsp. sliced green onions (optional)

1. Heat a small nonstick skillet over medium-low heat. Add eggs to pan, and sprinkle with salt. Cook, stirring constantly with a heatproof spatula, fork, or chopsticks until eggs are cooked to your liking. Divide eggs evenly between tortillas.

2. Add black beans and pico de gallo to skillet. Increase heat to medium-high and cook just until warmed through, about 1 minute. Divide between tortillas. Sprinkle tacos with green onions, if desired.

SERVES 1

Calories 347; Fat 12g (sat 3g, unsat 8g); Protein 21g; Carb 39g; Fiber 9g; Sugars 3g (added sugars 0g); Sodium 628mg; Calc 10% DV; Potassium 10% DV

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