40 Epic Vegetarian Low-Calorie Breakfast Recipes
- Updated on Sep 05, 2022
Have I got some epic Vegetarian Low-Calorie breakfasts for you to try or what?! And bust the myth that Vegetarian breakfast recipes are boring, or low-protein (pfft!), while I’m at it.
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Low-calorie breakfasts do not mean low energy!
It is possible to fill up on energy without filling up on too many fats or sugars and this collection will show you how.
This compilation focuses on recipes that are low-calorie, and vegetarian, but hey, if it is high protein breakfasts or vegan options you are looking for, we got you!
We all know how easy it can be to just get out the door, giving breakfast a miss, but with these quick and simple low-calorie meals there is really no excuse.
Remember, skipping breakfast is not on the table!
A lot of these recipes include superfoods, like chia seeds (which are both healthy and good for weight loss), so you’re getting the most protein and fiber out of small quantities – perfect for meal prepping and portion control the night before.
Let’s check out some healthy, low-calorie vegetarian breakfasts now, shall we?
1. Scrambled Eggs with Cream Cheese
Bonus: quick, nutritious, and high in protein
Level up your scrambled eggs with cream cheese, a great way to pile on extra protein in a classic dish. A killer breakfast!
2. Healthy Greens and Beans on Toast
Bonus: no guesses why this is one of our favorite recipes!
Looking for healthy new toast recipes? Try our greens and beans on toast! White beans in a herby green sauce, with feta!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
3. Spinach and Chickpea Bake
Bonus: optimized to keep you full and energized
This spinach and chickpea bake is easy, delicious, and super healthy – a hearty breakfast your body will thank you for!
4. Smoked Tofu Breakfast Egg Muffins
Bonus: good as a mid-afternoon snack too
Boasting 22 grams of protein per serving and a taste like the beautiful French pizzas known as Tarte Flambee. You gotta try our High Protein Smoked Tofu Breakfast Egg Muffins!
5. Yogurt with Raspberry Compote
Bonus: greek yogurt, fruit compote, and a happy tummy!
Looking for a healthy way to start the day? Raspberry compote yogurt breakfast – 21g protein & just 303 kcal per serving! No wonder yogurt bowls make the best breakfast foods!
6. Chickpea Fennel and Olive Pancake
Bonus: High in fiber, protein, iron, and gluten-free!
Another chickpea recipe! We are definitely biassed but the versatility of this recipe makes it a great low-calorie breakfast that can be adapted with add-ons for taste.
7. Chia Pudding with Almond Milk
Bonus: filling AND slimming? Yep! We kid you not!
An insanely healthy chia seed pudding with almond milk that will give you all the essential nutrients and health benefits you need, without any unnecessary calories.
Equipment
Ingredients
- 1 cup almond milk (+2 extra tbsp)
- 1 tbsp maple syrup
- 1 tsp vanilla extract
- ¼ tsp cardamom, ground
- ¼ tsp salt
- 4 tbsp chia seeds
- ½ cup blackberries (cut in halves)
- ⅓ cup natural yogurt (or Greek yogurt)
- 1 nectarine/apricot (pitted and sliced)
- 2 tbsp almonds (chopped)
Instructions
- In a small sized pot over medium heat almond milk, maple syrup, vanilla extract, ground cardamom and salt. Once the liquid boils, take off the heat. Note: In a rush? Skip the cooking. It works as well.1 cup almond milk, 1 tbsp maple syrup, 1 tsp vanilla extract, ¼ tsp cardamom, ground, ¼ tsp salt
- In a medium sized bowl add the chia seeds and almond milk mix. Stir until the seeds are homogeneously in contact with the liquid. Cover and rest in the fridge for 12 hours or overnight.4 tbsp chia seeds
- Serve chia pudding topped with yogurt, almonds, blackberries, and nectarine slices.½ cup blackberries, ⅓ cup natural yogurt, 2 tbsp almonds, 1 nectarine/apricot
NOTES
Nutrition
8. Bulgur Porridge
Bonus: all the goodness of whole grains to get you going
Bulgur porridge completely revitalizes the morning rush – with a naturally sweet (and incredibly tasty) whole grain breakfast. It’s great for those following a plant-based diet too!
9. Healthy Fitness Sandwich
Bonus: high in protein but low in calories
So-called because we can’t imagine a tastier sandwich after a grueling run in the summer sunshine, or to begin a busy day!
10. Healthy Huevo Rancheros
Bonus: wake up to the flavors of Mexico
Huevos rancheros are a quick and traditional Mexican breakfast that makes a great healthy option for vegetarians.
11. Avocado Toast with Radish
Bonus: high in fiber, without being heavy!
A crunchy twist on the classic avocado on toast, this low-calorie breakfast is all about finding the balance between textures and flavors. All ready in 5 minutes!
12. No Egg Pancakes
Bonus: a great option for a filling breakfast
These no-egg pancakes are easy, light, and fluffy. Perfect for savory breakfasts or sweet toppings! Look no further if you need pancakes without eggs!
13. Savoury Ricotta Muffins
Bonus: healthy breakfast ideas that double up as snack ideas!
Mediterranean Baked Ricotta Muffins. High protein meets high flavor in these delicious ricotta muffins. Keep you full for long!
14. Vegan Banana Pancakes
Bonus: fiber-rich and oh so tasty!
Authentic Vegan Banana Pancakes. Ready in 20 minutes. Complete with easy-to-follow cooking instructions compiled by the best vegan pancake makers around!
15. Healthy Yogurt Parfait
Bonus: pack in mason jars for a stylish breakfast on the go!
This yogurt parfait is rich with fruits and nuts and is a deliciously quick way to start the day. Never get bored of breakfast again!
16. Tropic Thunder Overnight Oats
Bonus: does not come with Robert Downey Jr, unfortunately!
Pineapple goes so well with coconut and vanilla, you wouldn’t believe it! An excellent choice of milk would be rice or coconut milk. Enjoy our overnight oats recipe!
17. Avocado Spinach Smoothie
Bonus: add a scoop of your favorite protein powder to ramp up those protein numbers
Want a green smoothie that will actually fill you up? Try our super-charged, protein-packed avocado spinach smoothie (and if you liked that, try these vegetable smoothies too!)! The perfect way to get a healthy start to your day!
18. Quinoa with Blueberry Drizzle
Bonus: no added sweetener, just spices, nuts, and jammy blueberries!
Quinoa Breakfast Porridge with Hot Blueberry Drizzle. A beautiful union of delicious but easy-to-find spices and fruits in a simple and satisfying breakfast.
19. Gingerbread Pancakes
Bonus: get a whiff of winter, no matter the season!
We all know pancakes rock, and now we know gingerbread pancakes rock too. Light, elegant, and with a soft hint of ginger, they’re the new winter treat.
20. Eggs and Asparagus Breakfast
Bonus: vegetarian-friendly and high protein – what are you waiting for?
Looking for a healthy, high-protein breakfast? Try our delicious eggs and asparagus breakfast – 23g protein per serving (then try all our other delicious breakfast egg recipes!)!
21. Overnight Oats For Weight Loss
Bonus: not us, giving you easy and healthy recipes for busy mornings
An easy, step-by-step tutorial on how to make overnight oats in a jar + 28 tasty recipes. Delicious recipes that make your first meal of the day effortless!
22. Coconut Flour Pancakes
Bonus: yet another addition to our collection of tasty as heck pancake recipes!
Proper tasty, easy to make Coconut Flour Pancakes. One serving boasts 20g of protein on just 400 calories. They’re gluten-free and Paleo friendly too!
23. Breakfast Beans and Eggs
Bonus: high in protein to keep you full
Try breakfast beans and eggs, for a hearty and easy breakfast that will satisfy you until lunchtime, and quash the urge to snack!
24. Silken Tofu Omelette with Eggs
Bonus: high protein, low fat, big flavor
Looking to up your protein intake? Try this high protein, low-fat silken tofu omelet with eggs – the perfect healthy breakfast (or even a simple lunch or dinner!).
25. Tomato Shakshuka
Bonus: simple, fast, and high in protein
This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka every time (its one of our favorite vegetarian mediterranean recipes!)!
26. Fruit Salad with Yogurt
Bonus: high in protein, low in carbs
Want to up your protein intake at breakfast? This fruit salad with yogurt has 17g of protein per serving – try it now!
27. Great British Eggy Bread
Bonus: hot breakfast in minutes – what’s not to love?
A Quick Eggy Bread Recipe. Simple but satisfying, and so very tasty. Ready in just a few minutes – why wait longer for a delicious and healthy breakfast?
28. Garlic Mushrooms on Toast
Bonus: perfect dish for those following a vegan diet
Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast to a light dinner.
29. Easy Tomato Omelette
Bonus: learn the art of making a good omelet!
Easy Tomato Omelette. There is a trick to making the perfect omelet – and it’s weirdly easy. We’ll show you how. You’re gonna love this one!
30. Scrambled Eggs with Cheese
Bonus: quite probably the best scrambled eggs you have ever eaten
Make the best scrambled eggs you’ve ever had with our quick & easy but simple-to-follow recipe – so good you’ll never look elsewhere again!
31. Pineapple Cottage Burrito
Bonus: healthy homemade breakfast in 15 mins!
An incredibly quick and easy recipe to follow, with just four simple steps and in the end, you get to enjoy a healthy, high-protein bite – starting your day the best way possible.
32. Couscous Kaiserschmarrn Recipe
Bonus: light, fluffy, shredded Austrian pancakes, with a twist!
Love pancakes, but looking for something new? Try our couscous kaiserschmarrn recipe- healthy, delicious shredded pancakes!
33. Savoury Spinach Crepes
Protein: 8g
Calories: 261 kcal
Ready in: 10 minutes
Recipe by: MyVeganMinimalist
Bonus: dairy-free, vegetarian and vegan!
Pancakes don’t have to be a guilty pleasure, these colorful crepes can be frozen and kept for one month giving you a healthy breakfast alternative on the go!
34. Vegan Egg Bites
Protein: 6g
Calories: 72 kcal
Ready in: 25 minutes
Recipe by: TheVeganLarder
Bonus: protein-rich base with space for creative healthy toppings
Despite the deceptive name, there is no egg in these bites that can be frozen in larger batches and eaten as a healthy breakfast.
35. Vegan Tofu Scramble Recipe
Bonus: a one-pan recipe that is high in protein with long-lasting energy for the rest of the day
Crumbled tofu, tossed with some veggies and curry powder and hey presto, what a wonderful, satiating breakfast dish!
36. Peanut Butter Oatmeal Bowl
Protein: 10g
Calories: 371 kcal
Ready in: 7 minutes
Recipe by: ASimplePalate
Bonus: superfood ingredients, rich in minerals and proteins
Loaded with blueberries, nuts, and seeds, the short prep time of this healthy breakfast option results in long-lasting energy. This recipe gives three different ways to prepare the oats, so even a novice cook can get to grips with this easy recipe in their own way!
37. Vegan Chocolate Granola
Protein: 7g
Calories: 217 kcal
Ready in: 40 minutes
Recipe by: TheVeganLarder
Bonus: oil-free, refined sugar free
This gourmet vegan chocolate granola is truly healthy and most importantly, super delicious! Perfect for breakfast, snacking, or even as part of a dessert. Easy to make with no complicated techniques!
38. Cabbage Pancake
Protein: 9g
Calories: 215 kcal
Ready in: 15 minutes
Recipe by: Cooktoria
Bonus: deliciously satisfying and tastes so good!
This Cabbage Pancake is absolutely scrumptious! Made with cabbage, eggs, and fresh herbs, it is simple yet very flavorful.
39. Best Vegetable Upma
Protein: 7.24 g
Calories: 257 kcal
Ready in: 11 minutes
Recipe by: TheBellyRulesTheMind
Bonus: easy and healthy Indian breakfast dish
Savory grits made of durum wheat, mixed in with onions and other veggies, the upma is just a wonderful way to break your fast in the morning.
40. Sheet Pan Bean Pancakes
Protein: 5g
Calories: 134 kcal
Ready in: 30 minutes
Recipe by: MakeItDairyFree
Bonus: make ahead and serve it up on busy weekday mornings
Pancakes in a sheet pan? Say whaaa! These sheet pan vegan black bean pancakes are a delicious high protein, budget friendly breakfast idea that everyone will love.
Balanced diets start with breakfast
It’s not just that having a breakfast routine can make you feel more prepared for the day, but it makes a big difference to your body.
Eating high-protein foods that also release energy slowly means you’re less likely to cave in and snack during the day.
Developing a pattern of regular, portioned meals can be one way of sticking to a weight loss plan. You are more likely to stick to this than if you follow any fad diets.
Considering starting a weight-loss plan? Our 7-Day Vegetarian Weight Loss Meal Plan aids in healthy weight loss, is free to download, and even concludes a grocery list!
It’s not just about boosting energy, but maintaining it from the very first meal! Rather than view these just as weight-loss breakfast recipes or even as low-calorie breakfasts, they can be seen as part of a brand new healthy morning routine, starting when you wake up.
Breakfast is the most important meal of the day, after all!
Low-calorie breakfast FAQs
What should a vegetarian eat for breakfast to lose weight?
A satiating meal, one that is protein-forward, is the ideal dish to break your fast with when you are trying to become slimmer and healthier.
As a vegetarian, that could mean a meal rich in eggs or dairy, such as Scrambled Eggs with Cream Cheese or Shakshuka or a Tomato Omelette.
Avocado Spinach Smoothie or the Healthy Yogurt Parfait are great options if you don’t want a cooked meal.
What is the lowest calorie breakfast you can eat?
If you are really watching those calories, our Chia Breakfast Pudding made with soy milk, coming in at 158 calories, is a great option.
Chia seeds contain loads of fiber, protein, and essential nutrients like calcium, antioxidants, and Omega-3, so apart from a low-calorie breakfast, you get a really healthy breakfast too!
But remember, you’ll still want enough energy to get safely through your day!
What is the best morning breakfast for weight loss?
Eggs! They score big on the satiety factor, keeping you feel full for longer as they are chockful of protein, so eggs are the best thing for breakfast, especially if you are interested in fat loss.
A breakfast of scrambled eggs with cheese or huevos rancheros with a bunch of veggies added in are all excellent breakfast dishes that also help in losing weight. Especially when coupled with an active lifestyle and a calorie deficit!
I hope you have fun playing around with this collection of vegetarian low-calorie breakfasts and make sure to comment if you end up giving them a try (plus, why not have a look at our veggie low calorie dinners while you’re here?)! As always, feedback is always welcome 🙂
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
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