Breakfast recipes with low calorie and carbohydrate servings

Start the day with these low calorie and carbohydrate breakfast recipes covering baked, casseroles, eggs meat and much more.

As an added feature each beverage recipe preview provides you with the calories, carbohydrates, proteins and major vitamins per suggested serving. 

Choose the one that sounds the most exciting and enjoy.
Top 14 great tasting low calorie Breakfast recipes
  [ Bacon, Egg & Cheese Frittata ]   [ Cheese Muffins ]   [ Egg Casserole ]   [ Breakfast Casserole ]   [ Overnight Oatmeal ]   [ Homemade Granola Bars ]   [ Crock Pot Oatmeal ]   [ Bacon Breakfast Taquitos ]   [ Denver Scramble ]   [ Mushroom Spinach Omelet ]   [ Pizza Frittata ]   [ Ricotta Green Open Omelet ]   [ Egg White Omelet With Tomatoes ]   [ Fried Egg Whites And Bacon ]  

Bacon, Egg & Cheese Frittata
Per Serving Info: | Calories: 302 | Carb: 13.89g | Prot: 28.35g | Fat: 14.95g
Easy peasy, delicious bacon, egg and cheese frittata.

2 large eggs
2 slices bacon
1/2 cup cooked mushrooms
1/2 cup cooked red peppers
1/4 cup shredded fat free mozzarella cheese
1 tbsp fat free sour cream

Pre-heat oven to 350 °F (175 °C).
Cook and crumble bacon and stir fry vegetables, no oil.
Whisk eggs and sour cream in a 9" pie plate sprayed with non-stick cooking spray.
Stir in crumbled bacon, vegetables and cheese.
Bake for 30 minutes or until top is golden brown.

Cheese Muffins
Per Serving Info: | Calories: 150 | Carb: 16.61g | Prot: 5.61g | Fat: 6.80g
Easy to make and yummy, theses cheese muffins are deal for breakfast.

1 1/2 cups semolina
2 tsps salt
2 tsps black pepper
1 cup shredded cheddar cheese
2 tbsps salted butter
3 tsps thyme
1 tsp red or cayenne pepper
1 cup water
1/4 cup sesame seeds
1 tsp baking powder

Preheat over at 355 °F (180 °C).
Combine semolina, salt, black pepper, cayenne pepper and baking powder in a bowl.
Add butter, shredded cheese, thyme and water to the dry ingredients.
Mix together with fork until well blended.
Pour mixture into muffin molds (preferably silicone). Sprinkle sesame seeds on each muffins
Bake for 20 minutes or until toothpick inserted comes out clean.


Egg Casserole
Per Serving Info: | Calories: 177 | Carb: 15.16g | Prot: 20.10g | Fat: 2.57g
Eggs, ham, veggies and cheese make up this yummy casserole.

1 medium green pepper, chopped
1 small yellow summer squash, chopped
3 cups shredded hash brown potatoes
1 3/4 cups fat free shredded cheddar cheese
6 oz deli sliced ham
1/3 cup onions, diced
2 large eggs
1 1/2 cups egg white
3/4 cup fat free evaporated skimmed milk

Saute veggies in pan over medium heat using spray olive oil or canola oil and season to taste. Set aside.
In a greased 3-quart rectangle pan, place shredded hash browns on bottom, spreading evenly. Sprinkle evenly with cheese, ham, and veggies. Season to taste.
In a separate bowl combine eggs and milk until well mixed. Pour over remaining ingredients in pan.
Bake in oven for 45-55 minutes until brown and no longer moist from milk. Enjoy.

Breakfast Casserole
Per Serving Info: | Calories: 445 | Carb: 8.99g | Prot: 26.86g | Fat: 32.98g
An Xmas breakfast casserole with eggs, sausage, cheese and bread.

4 slices crust not eaten white bread
12 oz breakfast sausage, pork
2 cups shredded cheddar cheese
6 medium eggs
2 cups milk, low fat
1 tsp or 1 packet dry mustard

Spray 9" x 13" tin pan with Pam.
Place bread in bottom of pan.
Sprinkle with cut up sausage, then cheese.
Mix eggs, milk and mustard together, pour over casserole.
Bake uncovered at 350 °F (175 °C) for 35 to 40 minutes.

Overnight Oatmeal
Per Serving Info: | Calories: 326 | Carb: 54.54g | Prot: 20.06g | Fat: 2.79g
Cool summer breakfast, ready when you wake up.

1/2 cup old fashioned oatmeal
1/4 cup fat free milk
1 tbsp 100% maple syrup
1/2 cup plain Greek yogurt
1/2 cup strawberries, sliced

In a small bowl, add old fashioned oatmeal, plain Greek yogurt, fat free milk, maple syrup and strawberries.
Stir until completely blended.
Cover and place in the refrigerator overnight.
Note: try using your favorite fruit. Honey can be used instead of maple syrup. You can place all the ingredients into a small mason jar, cover and shake; store in the refrigerator overnight. You can mix up a week's worth breakfast to enjoy.

Homemade Granola Bars
Per Serving Info: | Calories: 144 | Carb: 19.78g | Prot: 3.70g | Fat: 6.23g
Whole grains and natural ingredients make a low carbohydrate, delicious snack.

2 cups rolled oats
4 tsps blended sweetener
1/4 cup wheat germ
1 tsp cinnamon
1 cup whole wheat pastry flour
1 tsp salt
1/2 cup honey
1 large egg, beaten
1/4 cup ground flazseed
1/2 cup canola oil
2 tsps vanilla extract

Preheat the oven to 350 °F (175 °C). Generously grease a 9 x 13 inch baking pan.
In a large bowl, mix together the oats, sweetener, wheat germ, ground flaxseed, cinnamon, flour, and salt.
Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands.
Pat the mixture evenly into the prepared pan.
Bake for 30 to 35 minutes in the oven, until the bars begin to turn golden at the edges.
Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.
Note: add any fruit, nuts, or seeds to your granola bars and make it your own.

Crock Pot Oatmeal
Per Serving Info: | Calories: 196 | Carb: 40.32g | Prot: 5.93g | Fat: 2.29g
Apple, raisin and cinnamon oatmeal made in a crock pot.


2 1/2 cups old fashioned oatmeal
1/2 cup raisins
1 tsp cinnamon
12 oz apple, chopped
6 cups water

Add all ingredients to the crock pot, mix well and turn it on low to cook over night.
Sweeten to taste.
Note: you can add the last 1/2 cup of oatmeal in the morning and let it cook for another 1/2 hour which will give it a nice chewy texture.

Bacon Breakfast Taquitos
Per Serving Info: | Calories: 188 | Carb: 19.00g | Prot: 13.50g | Fat: 5.50g
2 yummy egg and bacon taquitos...with cheese.

1/3 cup egg substitute
1 light creamy Swiss cheese wedge
2 yellow corn tortillas
1 slice bacon

Preheat oven to 375 °F (190 °C). Spray baking pan with nonstick spray.
Cook 1 strip of bacon according to package directions.
In a large microwave-safe mug sprayed with Pam, microwave 1/3 cup of egg substitute for 45 seconds. Stir and microwave for another 45 seconds, or until set.
Mix in cheese. Chop or crumble bacon and stir into mixture.
Place tortillas between 2 damp paper towels. Microwave for 15 seconds, or until warm and pliable.
Evenly distribute egg mixture between two tortillas. Tightly roll each tortilla and place seam side down in the baking pan. Lightly spray with Pam. Bake until crispy, 10-12 minutes.
Serve with salsa.
Note: you can also make these in a toaster oven so that you don't have to heat up the big oven.

Denver Scramble
Per Serving Info: | Calories: 193 | Carb: 8.23g | Prot: 16.07g | Fat: 10.54g
Breakfast scrambled eggs.

1 large egg
1 large egg white
1 oz extra lean sliced ham
1/4 cup mushroom pieces
1/4 bell peppers, chopped
1/4 cup onions, chopped
1 tsp olive oil

Heat oil in a pan over medium heat.
Chop and add to pan all the vegetables and ham. Cook until soft.
Add egg and whites. Stir and continue cooking until eggs are set.
Serve with a small apple or orange.

Mushroom Spinach Omelet
Per Serving Info: | Calories: 159 | Carb: 2.56g | Prot: 17.70g | Fat: 8.36g
Light breakfast omelet

8 fl oz liquid egg substitute
1 tbsp cheddar cheese
1 tbsp parmesan cheese
1/4 tsp salt
1/8 ground black pepper
1/8 tsp garlic powder
1/8 tsp red pepper flakes
1 tsp olive oil
1/2 cup mushrooms, chopped
1 tbsp onion, chopped
1/2 cup spinach, chopped

Whisk egg substitute, cheddar cheese, Parmesan cheese, salt, black pepper, garlic powder, and red pepper flakes together in a bowl.
Heat olive oil in a nonstick skillet over medium heat. Cook and stir mushrooms and onion until tender, 4-5 minutes.
Add spinach, cook until spinach wilts, 3-4 minutes.
Pour in egg mixture. Swirl pan around to evenly distribute egg mixture. Cook until egg is fully cooked and set in the middle, 5-10 minutes. Cut into wedges.

Pizza Frittata
Per Serving Info: | Calories: 119 | Carb: 2.37g | Prot: 8.00g | Fat: 8.47g
Frittata with sausage, pepperoni, eggs, heavy cream, and tomato.

1 pork sausage link
6 large eggs
1 tbsp heavy whipping cream
3 slices pepperoni slices
1 small onion
1 medium tomato

Preheat oven to 350 °F (175 °C).
Remove sausage from casing and brown in an 8-inch cast iron skillet along with the onion and pepperoni.
While meat and onions are browning, beat the eggs with the heavy cream. Pour on top of the meat in the skillet and let cook for 2 minutes.
While frittata is on the stove top, slice tomato and place on top in a circle or whatever pattern you want.
After the 2 minutes is up, place entire skillet in oven for 12 to 15 minutes (caution, it'll be very hot)
Top with cilantro or Parmesan cheese.

Ricotta Green Open Omelet
Per Serving Info: | Calories: 361 | Carb: 21.24g | Prot: 22.94g | Fat: 20.52g
An Italian cheese "quiche" (you won't even miss the crust).

2 medium russet potatoes
8 large eggs
1 cup ricotta cheese
2 small young green onions, chopped
4 slices cooked reduced sodium bacon, crumbled
1/4 tsp black pepper
2/3 cup evaporated milk
1 cup fresh cooked kale
1/4 cup shredded parmesan cheese
1/2 cup shredded romano cheese

Preheat oven to 350 °F (190 °C).
Slice potatoes into rounds about 1/4" thick and place in large bowl. Steam in microwave (covered) for 3-5 minutes. Check if slightly under fork-tender. Remove and let cool.
In blender or another bowl, Add eggs, green onion, 1/2 the parmesan cheese, romano cheese, evaporated milk and black pepper. Combine well. Add ricotta to mixture and break up with spoon leaving large chunks.
Spray large skillet (at least 12" diameter) with nonstick spray. Arrange softened potato rounds to cover bottom and sides of skillet. Sprinkle with dash salt and black pepper. Arrange cooked bacon crumbles and kale over potatoes (kale has been wilted the day before with sliced garlic and french cut onions). Pour egg mixture over skillet and move around ricotta for even distribution. Sprinkle with remaining parmesan.
Bake for about 30 minutes until golden brown and puffed.
Serve with fruit for breakfast or with a garden salad for lunch.
Note: this is a use-what-you've-got recipe. More bacon, cooked/diced ham or no meat at all. Got a handful of sliced, cooked mushrooms? Toss them in. Use whatever greens you have on hand, kale, chard, spinach, etc.

Egg White Omelet With Tomatoes
Per Serving Info: | Calories: 149 | Carb: 11.43g | Prot: 23.80g | Fat: 0.86g
Just a simple omelet with egg whites and tomatoes.

6 large egg whites
2 medium whole tomatoes
4 dashes pepper
1 tsp hot sauce

Fry 6 egg whites in a teflon pan with no oil.
While the eggs are cooking dice two good size tomatoes.
Plate the egg when its is done and toss the tomatoes on top.
Season with hot sauce and pepper to taste.

Fried Egg Whites And Bacon
Per Serving Info: | Calories: 385 | Carb: 1.49g | Prot: 16.12g | Fat: 34.50g
For a breakfast that's sure to hit the spot.

2 large egg whites
2 thick slices packed 12/lb bacon
2 dashes salt
1/2 tsp cayenne pepper

Spray pan with cooking spray, like Mazola.
Crack egg and separate the yolk from the whites, allowing the whites to fall into the pan. Discard egg yolk. Repeat with second egg.
Cook eggs until desired consistency in pan. Flip 2-3 times, about 2 minutes. Remove eggs from pan when done.
In same pan place 2 slices of bacon. Flip 3-4 times, about 4 minutes, until desired consistency.
Remove bacon from pan and place onto a paper towel lined plate. Let drain. Once drained, enjoy!