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healthiest breakfasts for weight loss

healthiest breakfasts for weight loss

healthiest breakfasts for weight loss

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healthiest breakfasts for weight loss

Once you stock up on the best healthy breakfast foods we list below, you need to turn them into meals! For that, we have a master list of the best healthy breakfast recipes for weight loss as well as easy breakfast recipes. But for inspiration—fast—get your creative juices flowing with these weight loss breakfast ideas that all feature at least two healthy breakfast foods:

  • Greek or Icelandic yogurt, berries, and granola
  • Oatmeal, apples, peanut butter, flaxseeds
  • Southwest-inspired eggs, black beans, avocado, tomato salsa
  • Salmon toast, Greek yogurt spread, tomatoes, cucumber, high-fiber bread
  • Ground turkey and egg hash with sweet potatoes
  • Weight loss smoothie with peanut butter, strawberries, protein powder
  • Almond butter toast with bananas
  • Broccoli, egg, turkey bacon, and cheese quiche
  • Protein coffee
  • Whole wheat pancakes with berries, mint, walnuts, and yogurt
  • Chia pudding
healthiest breakfasts for weight loss
healthiest breakfasts for weight loss

healthy egg breakfast for weight loss


Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition.

Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel .

Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period .

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.

Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

Egg Muffins

Healthy Breakfast Egg Muffins. Easy, low carb and freezer friendly, these egg muffin cups are easy to store and reheat. Add spinach, sausage or hash browns! You can make them cheesy or keep them dairy free for a Paleo and Whole30 breakfast.

  • 1 cup lightly packed baby spinach chopped
  • 3/4 cup finely diced red bell pepper about 1 small pepper
  • 3/4 cup finely diced green bell pepper about 1 small pepper
  • 3/4 cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes
  • 6 large eggs
  • 4 large egg whites
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • Pinch ground black pepper or cayenne pepper if you like a little kick!
  • 1/4 cup crumbled feta cheese plus additional to sprinkle on top
  • Optional toppings: avocado salsa, hot sauce, freshly chopped parsley
  • Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups (they will be about two-thirds of the way full).
  • In a large bowl or large measuring cup with a spout (my favorite because it makes the mixture easy to pour), briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.
healthiest breakfasts for weight loss
healthiest breakfasts for weight loss

Breakfast burrito

A breakfast burrito that is flavor-packed, healthy, and can help you reach weight-loss goals? Sign us up! Upton recommends her breakfast burrito recipes of two eggs and one egg white (or four egg whites total) scrambled with spinach, mushroom, chopped tomatoes, or salsa, all wrapped up in a small whole-grain tortilla.

This breakfast burrito has all the healthy nutrients you need: protein, veggies, healthy fats, and carbohydrates. Upton says carbs aren’t anything scary, in fact, she encourages “people to have some carbs for energy.”

If you focus on getting in a lot more complex carbs, you can see much greater success in losing weight. The International Journal of Environmental Research and Public Health explains that complex carbs are “derived from whole and unprocessed plant-based foods,” which have more nutrients and will usually take longer for the body to digest compared to simple carbs. Not only do complex carbs have more nutritional value—like fiber, vitamins, and minerals—but they are also stored in either muscle cells or the liver to give you long-lasting energy until hunger strikes again.

For another breakfast burrito recipe, check out our recipe for a kickin’ Fiber-Filled Breakfast Burrito.


Does oatmeal help you lose weight? It certainly can! Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates-such as oatmeal or bran cereal-3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

Healthy shakshuka

Start the day on a lighter note with this satisfying shakshuka, a wonderful pan full of tomatoes, pepper, spinach and eggs. It packs in four of your 5-a-day.


  • 1 tbsp cold pressed rapeseed oil
  • 1 red onion , cut into thin wedges
  • 1 red pepper , finely sliced
  • 1 yellow pepper , finely sliced
  • 3 large garlic cloves , crushed
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds , crushed
  • 1 heaped tsp sweet smoked paprika
  • 400g can cherry tomatoes
  • 115g baby spinach
  • 4 medium eggs
  • ½ small bunch coriander , roughly chopped
  • ½ small bunch dill , roughly chopped


Heat the oil in a large, non-stick frying pan. Add the onion and peppers and fry over a medium heat for 8-10 mins until the veg is beginning to soften. Add the garlic, cumin, coriander and paprika and fry for 1 min more. Tip in the tomatoes, spinach and 100ml water and bubble until the spinach has wilted, then lower to a simmer and cook, uncovered, for 10 mins. Season to taste.

Make four indentations in the tomato mixture and gently crack an egg into each one. Cover with a lid or foil and cook over a gentle heat for 8-10 mins, or until the eggs are just set. Uncover, scatter with the fresh herbs and serve.

healthiest breakfasts for weight loss
healthiest breakfasts for weight loss

Peanut Butter

Nuts were also among the top 5 foods that promote weight loss according to Harvard. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein-all satisfying nutrients. Nuts used to get a “bad” reputation for being high in calories and fat. And while nuts and nut butters are calorie dense-2 tablespoons of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber-they’re also nutrient dense and help you build a satisfying breakfast.

Try spreading tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.

Orange & blueberry Bircher

Soaking oats and seeds overnight makes them easily digestible. Add in the fruit and you’ve got a nutritious start to the day with the right kind of fats, fibre, vitamins and minerals.


  • 70g porridge oats
  • 2 tbsp golden linseeds
  • zest of ½ an orange
  • ¾ of a 175g tub yogurt
  • 2 peeled and chopped oranges
  • 4handfuls blueberries from a 150g pack


Mix 70g oats and 2 tbsp golden linseeds with the zest of 1 /2 an orange. Pour over 300ml boiling water and leave overnight. The next day, stir in three-quarters of a 175g tub of yogurt, spoon into glasses or bowls, top with 2 peeled and chopped oranges, the remaining yogurt and 4 handfuls blueberries from a 150g pack.

Bread Toast with Banana and Strawberries


  • 2 whole-wheat bread slices
  • 1 tablespoon peanut butter
  • ½ banana cut into round slices
  • thin strawberry slices


  1. Toast bread slices in a toaster.
  2. Spread some peanut butter to one side of the bread toast.
  3. Top it with some banana slices and strawberry slices (optional) in a sequence.
  4. Repeat the process for the second toast.
  5. Enjoy the morning healthy breakfast with low calories.

Variation: Peanut butter can be replaced with almond butter or mayonnaise.

healthy breakfast for weight loss vegetarian

Easy Vegan Protein Pancakes

  • 1 ¼ cups non-dairy milk plus more as needed
  • 1 cup all-purpose flour or whole wheat
  • ¼ cup vegan protein powder
  • 2 to 3 tablespoons maple syrup or coconut sugar
  • 3 teaspoons baking powder
  • ¼ teaspoon salt
  • ½ teaspoon ground cinnamon optional
  • ⅓ cup coconut flakes, raisins, or chocolate chips optional
  • Vegan butter
  • In a large bowl, combine the dry ingredients.
  • Add the maple syrup, if using. Mix well.
  • Slowly add the milk, stirring until the mixture is thick. Add more liquid until the batter is pourable.
  • Add coconut flakes, raisins, or other mix-ins, if using. Stir well.
  • In a large pan over medium-low heat, melt 1 tablespoon vegan butter. Scoop 1/3 cups of batter onto the pan. Cook for 2 to 3 minutes on each side or until light golden brown. Repeat with the remaining batter.
  • Serve immediately with vegan butter, maple syrup, or fruit.
healthiest breakfasts for weight loss
healthiest breakfasts for weight loss

Vegan Coconut Waffles

  • 1 chia egg or flax egg
  • 1.5 cups whole wheat flour
  • 2 teaspoon baking powder
  • ¼ teaspoon sea salt
  • 2 tablespoon unrefined coconut sugar
  • 400 ml lite coconut milk canned
  • cup unsweetened applesauce
  • 2-3 tablespoon shredded unsweetened coconut
Optional Topping

blueberry chia jam

  • Prepare your flax egg in a small bowl and set aside.
  • In a large mixing bowl, combine the flour, baking powder, salt and sugar and mix well. Then add the coconut milk, applesauce and shredded coconut and mix until just combined. Do not over mix, a few lumps is perfectly fine.
  • Heat your nonstick waffle iron and cook according to manufacturer’s directions, approx 5-7 minutes for each batch. Cook longer for crispier waffles, and less for softer waffles.
  • Serve with more coconut, blueberry chia jam, maple syrup, or fresh fruit.

Which breakfast foods are low in calories?

There are plenty of foods available that work well for the morning diet. They can be eggs, whole grain bread, fruits such as avocado, strawberries or blueberries, bananas, grapes, oats, greek yoghurt etc.

All these foods are low in calories and feel full without the need for additional foods in the morning breakfast. They also help with the weight loss process with a daily intake of any of these foods.


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