Breakfasts for 350 Calories or Less

Red Pepper & Goat Cheese Frittata

179 calories
A frittata is a baked omelet, far easier because it lacks that pesky step of flipping it.

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Serve with:
• Fresh papaya, cubed, ½ cup
27 calories
• Nonfat latte, 12 oz.
130 calories

TOTAL: 336 calories

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Watch: See how to make healthy mini quiches


Cranberry Streusel Coffee Cake

302 calories
Pureed canned pears keep this healthful coffee cake moist.

TOTAL: 302 calories


Rosti Potatoes with Ham & Cheese

185 calories
Traditional versions of this crisp Swiss potato cake virtually swim in butter. By baking the cake, we were able to dramatically reduce the fat yet retain crispness.

Serve with:
• Nonfat milk, 8 oz.
86 calories
• Kiwi, medium
46 calories

TOTAL: 317 calories


Multi-Grain Waffles

Pictured Recipe: Multi-Grain Waffles

Multi-Grain Waffles

188 calories
This recipe yeilds crisp, nutty-tasting waffles.

Serve with:
• Strawberries, sliced, ½ cup
41 calories
• Low-fat vanilla yogurt, ½ cup
104 calories

TOTAL: 333 calories


Banana-Bran Muffins

Pictured Recipe: Banana-Bran Muffins

Banana-Bran Muffins

196 calories
By the end of the week, any bananas left in the fruit bowl are past their prime—just right for these moist bran muffins.

Serve with:
• Nonfat latte, 12 oz.
130 calories

TOTAL: 326 calories


Pineapple Upside-Down Muffins

211 calories
These unusual muffins are packed with wholesome ingredients—vegetables, fruit and whole grains—so you can feel good about serving them to your family.

Serve with:
• Nonfat latte, 12 oz.
130 calories

TOTAL: 341 calories


Overnight Oatmeal

Pictured Recipe: Overnight Oatmeal

Overnight Oatmeal

193 calories
Here is an easy way to serve a crowd a hearty breakfast before facing the elements for a day of winter sports. You can assemble it in the slow cooker in the evening and wake up to a bowl of hot, nourishing oatmeal.

Serve with:
• Nonfat milk, 8 oz.
86 calories
• Tangerine
47 calories

TOTAL: 326 calories


Greek Omelet

Pictured Recipe: Greek Omelet

Greek Omelet

271 calories
With flavors reminiscent of the classic Greek spanakopita, this easy omelet is just right for a light dinner or brunch.

Serve with:
• Honeydew, cubed, 1 cup
61 calories

TOTAL: 332 calories


Sunday Sausage Strata

Pictured Recipe: Sunday Sausage Strata

Sunday Sausage Strata

256 calories
The "strata" in this classic casserole are layers of bread, cheese and sausage baked in an egg-rich pudding.

Serve with:
• Orange, medium
62 calories

TOTAL: 318 calories


Wake-Up Smoothie

Pictured Recipe: Wake-Up Smoothie

Wake-Up Smoothie

139 calories
With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes.

Serve with:
• Multigrain toast, 1 slice
80 calories
• 1 Tbsp. peanut butter
94 calories

TOTAL: 313 calories


Healthy Pancakes

Pictured Recipe: Healthy Pancakes

Healthy Pancakes

272 calories
The pancakes are made with 100 percent whole-wheat flour and get an additional fiber boost from flaxseed meal.

Serve with:
• Whipped butter, 2 tsp.
44 calories
• Raspberries, ½ cup
32 calories

TOTAL: 348 calories


Savory Breakfast Muffins

Pictured Recipe: Savory Breakfast Muffins

Savory Breakfast Muffins

217 calories
If you're looking for a savory breakfast, try these--you'll love the smoky flavor from the Canadian bacon and the fresh-tasting combination of red bell pepper and scallions.

Serve with:
• Nonfat latte, 12 oz.
130 calories

TOTAL: 347 calories


Apricot-Walnut Cereal Bars

Pictured Recipe: Apricot-Walnut Cereal Bars

Apricot-Walnut Cereal Bars

306 calories
Crisp and chewy, this bar is a good-for-you alternative to store-bought cereal bars.

TOTAL: 306 calories


Mini Mushroom-&-Sausage Quiches

90 calories
These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory.

Serve with:
• Multigrain toast, 1 slice
80 calories
• 2 tsp. whipped butter
44 calories
• Pear, medium
103 calories

TOTAL: 317 calories


Thermos-Ready Smoothie

Pictured Recipe: Thermos-Ready Smoothie

Thermos-Ready Smoothie

288 calories
A protein and fiber-rich drink to go.

Serve with:
• 3 whole-grain crackers, e.g., Triscuits
60 calories

TOTAL: 348 calories


Pineapple-Raspberry Parfaits

Pictured Recipe: Pineapple-Raspberry Parfaits

Pineapple-Raspberry Parfaits

109 calories
You won't mind serving dessert on a busy weeknight after assembling these quick parfaits.

Serve with:
• Whole-wheat English muffin
134 calories
• Banana
105 calories

TOTAL: 348 calories


breakfast

Easy Breakfast Ideas For 350 Calories Or Less

• 1 cup oatmeal topped with 1/4 cup nonfat plain yogurt and 1/2 cup berries + 12 oz. nonfat latte = 349 calories

• Egg and Cheese Sandwich (1 egg on a whole-wheat English muffin with 1 oz. slice of low-fat cheese) + 1/2 cup diced mango = 308 calories

• Breakfast Taco (1 scrambled egg, 1/4 cup salsa, 1/4 cup shredded low-fat Cheddar on a 6-inch corn tortilla) + 12 oz. nonfat latte = 319 calories

• 1/2 whole-wheat bagel with 1 Tbsp. reduced-fat cream cheese and 1 oz. ham + 1 cup honeydew melon + 1 cup nonfat milk = 337 calories

• 1 1/2 cups whole-grain cereal with 1 cup nonfat milk + 1 medium banana = 345 calories

• Whole-wheat English muffin with 1 Tbsp. peanut butter + 6 oz. nonfat plain yogurt + 1/2 cup diced papaya = 350 calories

Buy the book now, EatingWell 500-Calorie Dinners.