16 Delicious & Healthy Breakfast Recipes For Quick Weight Loss

Having a healthy breakfast is the best way to lose the stubborn flab. Dr. James Betts, Principal Investigator of Bath Breakfast Project, University of Bath, says, “It is certainly true that people who regularly eat breakfast tend to be slimmer and healthier.” Also, breakfast skippers tend to be obese and suffer from poor mental health (1), (2).

A meta-analysis of seven cohort studies with 221,732 participants revealed that skipping breakfast is linked to a higher risk of cardiovascular disease (which is directly related to being overweight). Compared with regularly eating breakfast, the analysis indicated a relative risk of 1.22 and 95% confidence interval 1.10–1.35 (a range of values which indicates the precision of a sample estimate).

But are there quick breakfast options? Yes! I am about to tell you about 15 yummy, quick, and portable breakfasts. These low-cal and nutritious breakfast foods will put a brake on your weight gain and accelerate weight loss. Swipe up!

1. Banana Almond Cinnamon Smoothie

Prep Time: 5 mins

Cooking Time: 2 mins

Total Time: 7 mins

Serves: 1

Calories: 189

Ingredients

• 1 banana
• 4 almonds
• 200 mL milk
• 2 tablespoons yogurt
• ¼ teaspoon cinnamon powder

How To Prepare

1. Toss all the ingredients in a blender and blend well.
2. Pour into a glass, and it’s ready!
3. You can pour it into a mason jar or glass bottle and take it to work.

2. Slimming Matcha Smoothie Bowl

Prep Time: 10 mins

Cooking Time: 5 mins

Total Time: 15 mins

Serves: 1

Calories: 279

Ingredients

• 1 teaspoon matcha tea
• ½ cup baby spinach
• 6 almonds, slivered
• 2 teaspoons chia seeds
• 2 tablespoons grated coconut
• 1 cup light coconut milk
• A few blueberries for topping

How To Prepare

1. Heat one-fourth cup of water. Remove from the flame, and add the matcha to it.
2. Stir and mix well.
3. Toss the baby spinach, coconut milk, and matcha tea into a blender.
4. Blitz it.
5. Pour it into a bowl and top it with grated coconut, blueberries, chia seeds, and slivered almonds.

3. Sunny Side Up And Avocado Toast

Prep Time: 10 mins

Cooking Time: 2 mins

Total Time: 12 mins

Serves: 1

Calories: 211

Ingredients

• 1 whole wheat toast
• 2 eggs
• ½ avocado
• ¼ teaspoon chili flakes or black pepper
• Olive oil
• Salt to taste

How To Prepare

1. Heat olive oil in a pan and crack open the eggs.
2. Cook for 2 minutes.
3. In the meanwhile, mash half an avocado.
4. Place the mashed avocado on the whole wheat toast.
5. Place the sunny side up on top of the mashed avocado.
6. Sprinkle some chili flakes or black pepper and salt.
7. And, it’s ready!

Quick Tip

You can replace the cilantro with mint leaves or fenugreek leaves, and you can add onions to this mix as well.

4. Sprout Salad With Flaxseed Powder

Prep Time: 20 mins

Cooking Time: 5 mins

Total Time: 25 mins

Serves: 1

Calories: 117

Ingredients

• 2 cups boiled sprouted mung beans
• ½ cup chopped tomatoes
• ½ cup chopped cucumber
• 2 tablespoons boiled peanuts
• 2 tablespoons flaxseed powder
• 4 tablespoons lime juice
• ½ teaspoon black salt
• 2 tablespoons chopped cilantro

How To Prepare

1. Toss boiled sprouts, chopped veggies, boiled peanuts, and flaxseed powder in a bowl.
2. Add black salt, lime juice, and chopped cilantro. Mix well.
3. Your protein-rich, healthy breakfast is ready!

5. Vegetable Semolina/Rava Upma

Prep Time: 7 mins

Cooking Time: 10 mins

Total Time: 17 mins

Serves: 1

Calories: 148

Ingredients

• 4 tablespoons semolina
• ½ medium onion, chopped
• ½ medium carrot, chopped
• 1 teaspoon mustard seeds
• A few curry leaves
• 1 tablespoon ghee
• 1 tablespoon split chickpeas
• 10 peanuts
• ½ teaspoon chopped green chili
• Salt to taste
• 1 cup water
• 1 tablespoon chopped cilantro

How To Prepare

1. Heat a pan and add the ghee to it.
2. Add curry leaves and mustard seeds. Let the seeds crackle.
3. Add the split chickpeas. Stir and fry for a minute.
4. Add the chopped onion and cook for 2 minutes.
5. Add the chopped carrot and peanuts. Cook for 2 minutes.
6. Add the semolina, salt, and green chili. Combine everything.
7. Cook for 2 minutes and then add the water.
8. Stir occasionally until the water dries.
9. Garnish with chopped cilantro and serve hot.

6. Gram Flour Savory Pancakes (Besan Chilla)

Prep Time: 8 mins

Cooking Time: 10 mins

Total Time: 18 mins

Serves: 1

Calories: 229

Ingredients

• 4 tablespoons gram flour
• ½ medium onion, chopped
• 2 tablespoons chopped cilantro
• 2 tablespoons chopped tomato
• 2 tablespoons olive oil
• ¼ teaspoon turmeric
• ¼ teaspoon red chili powder
• ½ teaspoon chopped green chili (optional)
• ¼ cup water
• ½ cup Greek yogurt
• Salt to taste

How To Prepare

1. Mix the gram flour, onion, tomato, cilantro, salt, turmeric, chili powder, and green chili.
2. Add water and mix well.
3. Heat a skillet and add olive oil.
4. Add a dollop of the gram flour mix. Use the back of a spoon to spread the batter evenly.
5. Cook for 2 minutes on either side.
6. Make two pancakes and have them with half a cup of Greek yogurt.

7. Yogurt, Fruits, Nuts, And Seeds

Prep Time: 7 mins

Cooking Time: 3 mins

Total Time: 10 mins

Serves: 1

Calories: 118

Ingredients

• ½ cup Greek yogurt
• ½ apple, thinly sliced
• ½ peach, thinly sliced
• ¼ cup pomegranate
• 1 teaspoon flaxseed powder
• 1 teaspoon pepita
• 1 tablespoon slivered almonds

How To Prepare

1. Whisk the Greek yogurt with flaxseed powder.
2. Transfer it to a bowl.
3. Toss in the sliced apple, sliced peach, pomegranate, almonds, and pepita.
4. And, it’s ready!

Did You Know?

Granny Smith apples, often called Green Apples, are named after Maria Ann Smith, who cultivated this fruit. It is believed to be a mix of the European wild apple, Malus sylvestris.

8. Green Apple And Spinach Smoothie

Prep Time: 5 mins

Cooking Time: 5 mins

Total Time: 10 mins

Serves: 1

Calories: 109

Ingredients

• 1 green apple
• ½ cup baby spinach
• ½ cup almond milk
• 1 chopped date
• 1 teaspoon powdered melon seeds

How To Prepare

1. Toss all ingredients into a blender.
2. Blend well.
3. Pour the luscious green smoothie into a tall glass.
4. Drink it right away or take it to work or school.

9. Boiled Bengal Gram Quick Breakfast

Prep Time: 20 mins

Cooking Time: 5 mins

Total Time: 25 mins

Serves: 2

Calories: 134

Ingredients

• 1 cup boiled Bengal gram
• ½ cup chopped tomato
• ¼ cup chopped cucumber
• ¼ cup chopped red onion
• 1 teaspoon cumin powder
• 3 tablespoons lime juice
• 1 tablespoon chopped cilantro
• 1 teaspoon chaat masala
• ½ teaspoon black salt

How To Prepare

1. Toss the boiled Bengal gram into a bowl.
2. Add all other ingredients to the same bowl.
3. Mix well.

Fun Fact

Oats were once assumed to be weeds. More than half of it is produced in the US and Canada, and 95% of it is used to feed animals.

10. Berry Oats Smoothie

Prep Time: 5 mins

Cooking Time: 4 mins

Total Time: 9 mins

Serves: 1

Calories: 281

Ingredients

• 1 banana
• ½ cup rolled oats
• 4 strawberries
• 10 blueberries
• ½ cup Greek yogurt
• ½ cup almond/full-fat milk
• A pinch of black pepper
• ½ teaspoon dark cocoa powder

How To Prepare

1. Peel, slice, and toss the banana into a blender.
2. Add the rolled oats, strawberries, blueberries, yogurt, almond/full-fat milk, dark cocoa powder, and a pinch of black pepper.
3. Blend well.
4. Transfer it to a tall glass.

11. Strawberry Sabja Seed Smoothie Bowl

Prep Time: 7 mins

Cooking Time: 3 mins

Total Time: 10 mins

Serves: 1

Calories: 152

Ingredients

• 5 strawberries
• ½ teaspoon vanilla essence
• ½ cup sabja seeds, soaked in water overnight
• 1 cup blueberry yogurt

How To Prepare

1. Halve the strawberries and toss them into a blender.
2. Add blueberry yogurt to the blender and blend well.
3. Pour it into a bowl.
4. Add sabja seeds and vanilla essence.
5. Stir it well, and it’s ready!

Pro Tip

Before plating the eggs, you can take a paper towel, and dab around the eggs to absorb the excess oil that might still be present in the pan.

12. Sunny Side Up And Garlic Toast And Banana

Prep Time: 3 mins

Cooking Time: 6 mins

Total Time: 9 mins

Serves: 1

Calories: 193

Ingredients

• 1 or 2 eggs
• 1 whole wheat bread
• 1 clove of garlic
• ½ teaspoon dried oregano
• ¼ cup chopped red bell pepper
• 1 teaspoon olive oil
• Salt to taste
• Black pepper
• 1 banana

How To Prepare

1. Heat olive oil in a pan.
2. Crack open the egg(s).
3. Add the bell pepper, salt, and pepper.
4. Grate the garlic and spread it on the whole wheat bread.
5. Add a little olive oil in a skillet and toast the bread.
6. Transfer the sunny side up on to the whole wheat bread.
7. Sprinkle some dried oregano. To make the breakfast filling, have one banana.

13. Kiwi And Chia Oats

Prep Time: 7 mins

Cooking Time: 5 mins

Total Time: 12 mins

Serves: 1

Calories: 209

Ingredients

• 2 tablespoons oats
• 1 kiwi, chopped
• 2 tablespoons chia seeds
• 1 cup almond milk/ full-fat milk
• 1 teaspoon ground jaggery
• A pinch of salt

How To Prepare

1. Bring a cup of almond/full-fat milk to a boil.
2. Add the oats and cook for 5 minutes.
3. Remove from the flame and add the chopped kiwi, chia seeds, and powdered jaggery.
4. Your yummy and healthy breakfast is ready!

14. Egg Open Sandwich And Green Tea

Prep Time: 8 mins

Cooking Time: 5 mins

Total Time: 13 mins

Serves: 1

Calories: 117

Ingredients

• 1 hard-boiled egg
• 1 whole wheat bread toast
• 1 green tea bag
• 1 cup water
• 1 teaspoon olive oil
• ¼ teaspoon chili flakes
• Salt to taste

How To Prepare 

1. Heat olive oil in a pan.
2. Slice the hard-boiled egg and drop it into the pan.
3. Sprinkle salt and chili flakes and give it a good toss.
4. Place the egg on the wheat bread toast.
5. In a saucepan, bring a cup of water to a boil.
6. Remove from the flame and let the water cool down for 3 minutes.
7. Transfer the water to a cup and add the green tea bag.
8. Let it steep for 3 minutes.
9. Enjoy your egg open sandwich with a cup of delicious green tea.

15. Blanched Cauliflower Quinoa

Prep Time: 10 mins

Cooking Time: 10 mins

Total Time: 20 mins

Serves: 1

Calories: 186

Ingredients

• ¼ cup quinoa
• 10 small cauliflower florets
• ¼ cup boiled Bengal gram (optional)
• ½ teaspoon mustard seeds
• ¼ cup chopped onion
• 1 tablespoon chopped red bell pepper
• ¼ teaspoon chopped green chili
• 1 tablespoon chopped cilantro
• 1 ½ cups water
• Salt to taste
• 1 teaspoon olive oil

How To Prepare

1. Boil one and a half cups of water in a saucepan.
2. Add the cauliflower florets and cook for 2 minutes.
3. Take out the cauliflower florets and add the quinoa.
4. Cook until the quinoa is cooked.
5. In a pan, heat the olive oil.
6. Add the mustard seeds and let them crackle.
7. Add the chopped onion and sauté for 2 minutes.
8. Add the cauliflower florets, boiled Bengal gram, green chili, red bell pepper, and quinoa.
9. Stir and cook for 3-4 minutes.
10. Garnish with cilantro, and it’s ready!

16. Egg Muffins

Prep Time: 10 mins

Cooking Time: 20 mins

Total Time: 30 mins

Serves: 4

Calories: 200 per serving

Ingredients

• 6 eggs
• 1/2 cup diced bell peppers
• 1/2 cup diced onions
• 1/2 cup diced tomatoes
• 1/2 cup shredded cheese
• Salt and pepper to taste

How To Prepare

1. Preheat the oven to 350°F (175°C).
2. In a bowl, whisk eggs and season with salt and pepper.
3. Add diced bell peppers, onions, tomatoes, and shredded cheese to the eggs. Mix well.
4. Grease a muffin tin and pour the egg mixture evenly into each cup.
5. Bake for 20 minutes or until the muffins are set.
6. Allow them to cool slightly before serving.

Frequently Asked Questions

Is oatmeal a good breakfast option for weight loss?

Yes, oatmeal is a good breakfast option for weight loss, as it is high in fiber and can keep you satiated for a long time.

Are smoothies for breakfast effective for weight loss?

Yes, having smoothies for breakfast can be effective for weight loss only if they are made with healthy ingredients like fruits, vegetables, and protein sources.

What are some low-carb breakfast ideas for weight loss?

Some low-carb breakfast ideas for weight loss can include foods like eggs, bacon, cottage cheese, nut butters, etc. You can have Greek yogurt with berries, avocado toast, cheese and vegetable omelet, shakshuka, etc.

Are there any quick grab-and-go breakfast options for weight loss?

Yes, some quick grab-and-go breakfast options for weight loss include hard-boiled eggs, Greek yogurt with nuts and seeds, and sugar-free protein bars.

Can I eat toast or bread while trying to lose weight?

Yes, you can eat toast or bread while trying to lose weight, but choose whole-grain options and limit your portions.

Are chia seed puddings a good choice for weight loss breakfasts?

Yes, chia seed puddings are a good choice for weight loss breakfasts, as they are high in fiber and protein.

Are fruit-based breakfasts effective for weight loss?

Yes, fruit-based breakfasts can be effective for weight loss, but they should be combined with other nutrient-dense foods like protein and healthy fats.

Incorporating certain recipes into your morning routine can contribute to weight management, enhance mood, and support overall well-being. Check out the below video for a nutritious start to your day.

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Reviewer Author Editor Fact Checker

Jess WhartonAdvanced Dip Nutrition & HPN

   

Jess Wharton is Registered Nutritionist based in Auckland, New Zealand. She works with clients around the world to help them reach their health and wellness goals. She believes that food is medicine and proper nutrition is healing and essential for well-being and quality of life.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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