Top 5 low-cal recipes to kick-start your mornings

As we all know, breakfast is the most important meal of the day. A person should take adequate breakfast to stay active for the rest of the day. People often tend to skip breakfast due to a busy schedule, which has negative impact on their health. If you are among the busy souls, you should always keep a few healthy low-carb recipes handy for your breakfast, which are quick and easy to prepare. Here is a description of five best low-carb breakfast recipes to give a healthy start to your day.

Breakfast food

Breakfast Parfait

Breakfast Parfait

Parfait is a low-calorie desert. It is a rich creamy, fruit filled breakfast, high in vitamins and calcium content. Parfait is delicious and very easy to prepare.

Time required: 10 minutes


  1. Low-fat plain yogurt or low-fat cottage cheese – ¾ cup
  2. Papaya chunks, pineapple chunks, and/or peaches – 1 cup
  3. Toasted wheat germ – 2 teaspoons


Slice papaya and pineapple into small sized chunks. Place plain low-fat yogurt or cottage cheese into a small bowl. Add fruit chunks on the top and mix. Sprinkle with wheat germ and serve.

2. Breakfast taco

Breakfast taco

Closely related to burrito, breakfast taco is a sufficiently heavy meal made with low-fat cheddar cheese and egg. Taco is quick and easy to prepare and has the right amount of nutrition – a low-calorie, low-fat breakfast option.

Time required: 15 minutes


  1. Low-fat cheddar cheese – 2 tablespoon
  2. Corn tortillas – 2 pieces
  3. Egg beaters – ½ cup
  4. Salsa – 1 tablespoon


Add shredded cheddar and salsa to the tortillas and heat in the microwave for about 30 seconds to melt the cheese. Take a nonstick skillet and coat with oil or cooking spray. Add eggbeaters and place the skillet over medium heat until the eggs are cooked. Stuff the cooked scrambled egg between the tacos and the meal is ready.

3. Salmon and egg sandwich

Salmon and egg sandwich

Salmon and egg with whole wheat bread can give a kick-start to your mornings. Salmon and egg sandwich is a nutritious filling morning meal, not to mention, a good source of omega 3-S.

Time required: 15 minutes


  1. Beaten egg whites – 2 large
  2. Smoked salmon – 1 ounce
  3. Chopped red onions – 1 tablespoon
  4. Whole-wheat English muffin
  5. Salt- 1 small pinch


Place a nonstick skillet coated with extra-virgin olive oil over medium heat. Add onions and stir for about 1 minute until it becomes soft. Add egg whites and salt, and stir for about 30 seconds and then remove from heat. Layer the cooked egg whites and smoked salmon on the whole-wheat English muffin to make the sandwich.

4. Spinach and cheese quiche

Spinach and cheese quiche

Spinach and cheese quiche is an extremely nutritious meal with low calorie content. Spinach is an excellent source of vitamin A and iron whereas low-fat cheese provides the appropriate taste.

Time required: 1 hour (including baking)


  1. Eggs – 2
  2. Low-fat cheddar cheese – 1 cup
  3. White flour – 2 tablespoon
  4. Chopped frozen spinach – ½ packet
  5. Diced onion – 2 tablespoon
  6. Low-fat mayonnaise – ¼ cup
  7. Frozen pie crust – 1 piece
  8. Salt – to taste


Preheat the oven to 375 degrees. Combine eggs, flour, and low-fat mayonnaise in a bowl and mix thoroughly. Add diced onions, cheddar, and spinach into the bowl and whisk to combine. Layer the content into the pie crust and bake for about 45 minutes until the top of the crust turns golden brown.

5. Healthy breakfast/brunch casserole

Breakfast/Brunch casserole

Healthy casserole is a perfectly balanced meal for breakfast. The content can be easily prepared a night before and refrigerated. Bake fresh in the morning for a delicious bite; you would definitely want to save some for brunch.

Time required: 1 hour 15 minutes (including baking)

Ingredients: (serving 12)

  1. Eggbeaters – 15
  2. Skimmed milk – ½ cup
  3. Whole wheat bread – 6 slices
  4. Ham – ½ lb
  5. Chopped onions – ¼ cup
  6. Chopped broccoli – 1 cup
  7. Mushroom and green pepper – ¼ cup each
  8. Low-fat cheddar cheese – 1 cup
  9. Mustard sauce – 1 tablespoon


Mix onions, broccoli, and green pepper, and cook in microwave for about 3 minutes until it becomes crisp. Later add mushrooms to the vegetables and mix again. Place a non-stick skillet coated with oil, and place slices of bread. Top with cheddar, ham, and veggies in layers with cheese on the top. Beat eggs and mix with mustard sauce. Pour the mixture over bread slices and top again with cheese. Set the prepared material into the refrigerator and leave overnight. Later, take it out and set to baking at 350 degrees for about 45 minutes to an hour. Check if the knife placed in the middle comes out clean before taking it out. Keep aside for a few minutes after baking. Cut the prepared matter into 12 equal square shaped servings. You can optionally top the pieces with sauce of mushroom soup, slightly thickened with ½-cup skimmed milk.

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