Low-Calorie Whole-Grain Breakfast & Brunch Recipes

Find healthy, delicious low-calorie whole-grain breakfast & brunch recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Baked Banana-Nut Oatmeal Cups

Rating: Unrated
15
Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds.

Cinnamon Roll Overnight Oats

Rating: Unrated
2
It takes just minutes to assemble this healthy no-cook breakfast and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats--inspired by classic cinnamon bun flavors--with fresh or frozen fruit and your favorite nuts and seeds.

Morning Glory Muffins

Rating: Unrated
6
These Morning Glory muffins are full of everything you'd expect in the bakery favorite-carrots, apple and raisins, topped with nuts and toasted wheat germ. If raisins aren't your favorite, substitute an equal amount of the dried fruit of your choice.

Date & Pine Nut Overnight Oatmeal

Rating: Unrated
1
Chopped dates, honey and cinnamon provide natural sweetness to these overnight oats, and pine nuts balance each bite.

Lemon-Raspberry Muffins

Rating: Unrated
13
The secret to the sparkling flavor of these delicately crumbed muffins is the strips of lemon zest finely ground into the sugar. Enjoy the muffins warm right from the oven.

Banana-Bran Muffins

Rating: Unrated
36
By the end of the week, any bananas left in the fruit bowl are past their prime--just right for these moist bran muffins. Add a handful of dark chocolate chips to entice children to enjoy a fiber-rich treat.

Fig & Ricotta Overnight Oats

With just a bit of work before bed, you can have a fast but decadent breakfast in the morning. These overnight oats "cook" while you sleep. Toast almonds and chop figs the night before, so that when you rise, you can just stir in the fruit, nuts, honey and ricotta cheese for a hearty, sweet and creamy breakfast.

Quinoa & Chia Oatmeal Mix

Rating: Unrated
5
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains 6 grams of fiber--almost a quarter of your daily quota-which helps stave off hunger throughout the morning.

Apple-Cinnamon Overnight Oats

Rating: Unrated
1
It takes just a few minutes in the evening to mix rolled oats and almond milk and you have a head start on a healthy breakfast the following morning. In the morning, top the oatmeal with fresh fruit and toasted nuts. Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.

Quick-Cooking Oats

Sometimes basic is better. At breakfast, that can certainly be the case. These easy oatmeal recipes teach you the basic methods so you get creamy, tender oats every time. The flavorings and toppings are up to you.

Flourless Banana Chocolate Chip Mini Muffins

Rating: Unrated
9
Pulsing rolled oats with eggs, banana, brown sugar and oil creates the moist dough of these chocolaty muffins without a bit of all-purpose flour. These are two-bite muffins with a dense and gooey texture. They're delicately sweet and rich, too, so baking them as mini muffins makes them a perfect snack or quick morning bite.

Blueberry-Lemon Crumb Muffins

Rating: Unrated
2
Blueberries and lemon are a natural pairing in these light and airy muffins with a delicate brown sugar crumble. If you like an extra blast of lemon flavor, use lemon extract rather than vanilla. These muffins are best with fresh blueberries, but you can substitute with frozen. Don't thaw them before you stir them into the batter.

Inspiration and Ideas

Old-Fashioned Oatmeal

Rating: Unrated
1
Unlike quick-cooking oats, old-fashioned oatmeal has time to turn extra-creamy and luscious with just a few minutes more of cooking time. With a bit of milk and the toppings of your choice, old-fashioned oats can be your go-to morning staple for filling, healthy breakfasts.

Creamy Blueberry-Pecan Overnight Oatmeal

Rating: Unrated
5
In this no-cook overnight oatmeal recipe, just quickly reheat the oats in the morning and top with berries, maple syrup and pecans for an easy, on-the-go breakfast.

Cherry-Walnut Overnight Oats

Cream cheese, dried cherries and crunchy walnuts give this overnight oats recipe a cheesecake-like flavor and creamy texture. Fresh lemon zest adds a bit of zip and a hint of sweetness from raw cane sugar blunts the tart edge of the fruit.