5 Low-Calorie, Healthy, And Protein-Rich Breakfast Options

Best Dietitian in Mumbai

A protein-rich breakfast is important because it helps with satiety, stabilizes blood sugar, supports muscle maintenance, boosts metabolism, and provides essential nutrients. Making it quick is crucial for those with time constraints, as it ensures a consistent and nutritious morning routine, provides quick energy, and is more sustainable in the long run. 

Here below are 5 low-calorie, healthy, and protein rich breakfast options: 

  1. Greek Yogurt Parfait:

   – Ingredients:

     – 1 cup of non-fat Greek yogurt

     – 1/2 cup of mixed berries (e.g., raspberries, strawberries, blueberries,)

     – 1 tablespoon of nuts (chopped) (e.g., almonds, walnuts)

     – 1 tablespoon honey or a tablespoon of maple syrup

   – Instructions:

     – Layer the Greek yogurt, mixed berries, and nuts in a glass or bowl.

     – Drizzle honey or maple syrup on top for sweetness.


  1. Oatmeal with Almonds and Banana:

   – Ingredients:

     – 1/2 cup of rolled oats

     – 1 cup of unsweetened almond milk

     – 1/2 sliced banana

     – 1 tablespoon of chopped almonds

   – Instructions:

     – Cook the oats in almond milk until creamy.

     – Top with sliced banana and chopped almonds.


  1. Egg White Omelets:

   – Ingredients:

     – 3 egg whites

     – 1/4 cup of diced bell peppers

     – 1/4 cup of diced tomatoes

     – 1/4 cup of spinach leaves

     – Salt and pepper to taste

   – Instructions:

     – Whisk the egg whites and season with salt and pepper.

     – Cook the egg whites in a non-stick pan.

     – Add the vegetables and cook until they are tender.

     – Fold the omelets in half before serving.


  1. Chia Seed Pudding:

   – Ingredients:

     – 2 tablespoons of chia seeds

     – 1 cup of unsweetened almond milk

     – 1/2 teaspoon of vanilla extract

     – 1/2 cup of sliced kiwi or other fruits

   – Instructions:

     – Mix 2 tbsp chia seeds with almond milk, and vanilla extract in a bowl.

     – Refrigerate overnight or for a few hours.

     – Top with sliced kiwi or your choice of fruits before serving.


  1. Cottage Cheese and Fruit Bowl:

   – Ingredients:

     – 1/2 cup of low-fat cottage cheese

     – 1/2 cup of mixed fruit (e.g., pineapple chunks, melon, grapes)

     – A sprinkle of cinnamon (optional)

   – Instructions:

     – Place cottage cheese in a bowl.

     – Top with mixed fruit and a sprinkle of cinnamon for extra flavor.

These breakfast options are not only low in calories but also provide a good amount of protein to keep you satisfied and energized throughout the morning. Adjust portion sizes as needed to fit your specific dietary requirements. You can always consult the Best Dietitian in Mumbai, or Transform with Natasha, team of Nutritionist & Dietitians. An expert can understand your needs, goals and health condition and design a perfect diet program for you.

Follow me on Instagram:

Other Blogs