Good Low-fat Breakfast Meals to Make

Eating breakfast aids in weight loss and heart health.

Eating breakfast aids in weight loss and heart health.

Eating a balanced breakfast positively affects your day by reducing hunger, making you more inclined to make healthy choices and giving you increased physical energy. While following a low-fat diet limits your choices slightly, you still have several healthful options for breakfast. The key to a balanced breakfast is combining protein, carbohydrates and fiber to keep you satisfied until your next meal.


Eggs filled with vegetables, meat or grains make a traditional, satisfying breakfast. To keep breakfast low in fat, though, you must use egg whites instead of whole eggs. Add a dollop of fat-free, plain yogurt to your egg whites to give them the creaminess that the yolk would normally provide. Skip the cheese and use only lean ingredients to fill your omelet. Shredded turkey breast, diced bell pepper, black beans and quinoa are healthful choices. Make your omelet interesting by filling half with one ingredient and half with another. Seasonings, such as smoked paprika, chili powder, ground black pepper, crushed red pepper, garlic powder, salsa and onion powder, make up for any missing flavor. An omelet made with four egg whites, shredded turkey breast, brown rice and salsa provides about 210 calories, 15 grams of carbohydrates, 37 grams of protein, 3 grams of fiber and 1 gram of fat. If you are unlucky with the flip and tear the omelet, change plans and make an egg scramble by breaking up the ingredients.

Egg Tomato

Make an egg tomato for a showy breakfast. Slice the top off a large tomato and scoop out it’s innards, creating a shell. To add carbohydrates and to soak up excess liquid, sprinkle some cooked grains in the bottom of the hollow tomato. Blend egg whites with the tomato’s innards, diced vegetables and seasonings you enjoy to make the stuffing, then pour the mixture into the shell and bake. The egg tomato has finished baking when the whites are solid and the tomato’s skin is loose. One egg tomato made with quinoa, three egg whites and diced onion has 150 calories, 14 grams of protein, 20 grams of carbohydrates, 2 grams of fiber and 1 gram of fat. Have two egg tomatoes with different fillings for a larger breakfast.


If you need a portable breakfast or want something that isn’t messy, a burrito is a perfect choice. You can fill a burrito with whatever lean ingredients you enjoy; wild rice, shredded chicken breast, scrambled egg whites, tomatoes, bell peppers, salsa, black beans and onions are healthy choices. To keep your burrito warm on the go, wrap it in aluminum foil. A breakfast burrito made with a flour tortilla, bell peppers, black beans and salsa offers 230 calories, 10 grams of protein, 42 grams of carbohydrates, 8 grams of fiber and 3 grams of fat.

Oat Pancakes

Traditional pancakes are high in fat and sugar, but oat pancakes made with fruit and egg whites are healthful. The fruit eliminates the need for syrup, so select a sweet type and be generous with it. The egg whites bind the oats and fruit so the pancakes hold their shape. For added flavor, ground cinnamon or nutmeg are healthful choices. Two oat pancakes made from rolled oats, egg whites and mashed raspberries contain about 250 calories, 14 grams of protein, 43 grams of carbohydrates, 12 grams of fiber and 3 grams of fat.

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