Healthy Calorie Breakfast Ideas
What can we ideally call a healthy breakfast? The five food categories are the foundation of nutritious meals. These include whole grains, lean protein such as eggs, legumes like beans, meat, and nuts. Also, low-fat dairy products like skimmed milk, plain or low-sugar yogurts, cottage and natural cheeses, and certainly fruits and vegetables.
On the other hand, we have meals high in saturated fats, refined carbohydrates, processed protein, and added sugars which provide little nutritional benefit. Breakfast cereals, canned fruit juices, processed animal products, etc., are the foods we should typically avoid in a calorie-controlled nutritious diet.
Keeping all these in mind, we have noted down some 500-calorie breakfast options you can easily make at home. These recipes are high in nutritional value and also super yummy.
1. Eggs Scrambled with Veggies for breakfast
If you are looking for an excellent breakfast item that is high in protein, simple to make, and goes well with various carbs, eggs are a great option. These are beautifully paired with bread or rice items to give you a fulfilling meal.
For the perfect recipe, start by scrambling some eggs. If you’re attempting to eat fewer calories, separate the yolks and whites from the eggs. Then using just egg whites, pour your mixture into your pan. Stir the eggs over a low heat setting, seasoning with a pinch of salt, pepper, and your choice of spices as they cook. Wait for the eggs to be almost done cooking, then add vegetables like tomatoes, spinach, bell peppers, or even cheese for added flavour.
This easy and quick meal has a good quantity of protein. Enjoy it with a morning coffee or black tea, and serve over whole-grain bread to keep you going all day. The best part is that it falls under our 500-calorie breakfast cap.
2. Oatmeal Pancakes under 500 calories
While we all like pancakes for breakfast, they aren’t the healthiest option. But if you want to indulge in this treat, we have just the recipe for you.
Replace the flour in your normal pancake recipe with crushed white oats, then combine all ingredients until smooth. Use a non-stick pan or a big non-stick skillet sprayed with non-stick cooking spray. Pour 1/4 cup of batter for each pancake. When they begin to bubble, flip them and cook until golden brown.
That’s all you need for your healthy pancakes. You can also top it with maple syrup, berries, or fruits for added flavour.
3. Vegetable and Fruit Smoothies
Smoothies are delicious, nutritious, and simple to make. They’re also a great source of nutrients and dietary fiber, ensuring you get your daily dosage of micronutrients straight in the morning.
Bananas, kale, berries, celery, kiwifruit, mangoes, and green apples make excellent smoothie ingredients. Chia seeds or crushed flax can also be added to your drink. When making your smoothie, remember that a fruit-based one will be a bit too sweet, and a vegetable-based smoothie will be too bland, so try to balance the two. All you have to do now is combine all the ingredients with some water or milk of your choosing, and you’re done.
Combine the smoothie with various carbs, such as porridge or whole-grain bread, for all-day energy.
4. Oatmeal Porridge
Including oats in your diet is an excellent way to get dietary fiber and vital minerals. Oatmeal porridge is very easy to make and also takes a very minimum amount of time to make.
Put 3 heaping tablespoons of white oats in a dish for one serving of oatmeal porridge. You can either make it with your choice of milk or if you want to cut down on extra calories, water works just fine. Cook the oats in a non-stick pan with 200ml water for about 2 minutes, stirring periodically, until thickened. This meal will help you meet your 500-calorie breakfast goal.
You can also make a scrumptious yet wholesome bowl of overnight oats. If you’re in a hurry, make it in a jar and bring it to work. Fruits like bananas, apples, blueberries, and strawberries can be added to make it even better. Add some yogurt, peanut butter, nuts, and raisins to give some more taste.
5. Breakfast Burritos
Breakfast burritos are delicious and nutritious alternatives to bread as a source of morning carbohydrates. Eggs and cheese are both high in protein and Vitamin B2; when combined, they form a nutritious and filling meal. It’s also inexpensive and easy to cook.
Three egg whites and one piece of low-fat cheese are ideal for this dish. Cook until the eggs are almost done, then add the tomato, onion, and cheese. Serve the scrambled eggs inside a tortilla heated in your microwave or use a frying pan.
Veggies like bell peppers and mushrooms can be added for extra taste. And there you have your easy-to-grab-and-go breakfast.
6. Cottage Cheese Toast
While most varieties of cheeses are high in both calories and fat, a slice of cottage cheese is a good option of lean protein that can help you lose weight and have more energy throughout the day. In this simple breakfast dish, we’ve used cottage cheese for flavouring some toasted brown or wholemeal bread.
Take two slices of whole-grain bread, toast them and add a slice of fruit cut into little pieces. On top of the whole meal toast, spread the cottage cheese, then finish with your preferred spread. The amount of cheese should roughly be 150 grams. Plums, apples, and citrusy fruits go best with this dish.
Slice some fruit and serve it on the side for a high-protein yet low-fat meal full of complex carbs. Before putting the cheese on top, spread some nut butter on the bread for some extra good fat.
7. Green shakshuka
If you’re feeling a bit fancy, you can turn up your breakfast game with this Green shakshuka recipe. To serve with this healthy weekend brunch, combine your favourite veggies, eggs, and flatbreads.
Heat the oil over medium heat in a broad, shallow frying pan. Cook until leeks are softened, adding a touch of salt. Several handfuls of spinach should be added to the skillet and stirred until wilted. Then add the beans, garlic, spice, herbs, and a pinch of salt and pepper. Cook for a few minutes until aromatic, then divide the mixture into four halves and crack two eggs into each. Cook for 10 minutes, or until the egg whites are set but the yolks are still runny — they will continue to cook gently as you serve them.
Garnish the eggs with dollops of yogurt, alternating with harissa and a few basils. Enjoy with a mound of flatbread for scooping for that 500-calorie breakfast mark.
Whether you’re trying to lose weight or adjusting to a healthy lifestyle, these recipes can boost your mornings. Start your day with these super tasty and super healthy 500-calorie breakfast meals and embrace your surroundings with an energized body and soul!