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Diet Breakfast Ideas and Recipes

Virginia has been experimenting in the kitchen for almost 50 years. She loves to share her recipes, cooking tips, and reviews.

Diet Cherry Crepes are only 300 calories!

Diet Cherry Crepes are only 300 calories!

Low Calorie Diet Cherry Crepes

I know these are considered "fancy" French food, but they are so simple to make. My kids started learning to cook them when they are about 7 years old. If you can make pancakes, you can make crepes. Also, unlike pancakes, crepes can be kept and reheated and still taste very good. Traditional crepe recipes have oil, but I've discovered that you really don't need it. Instead, I just use nonstick spray on the pan.

See below for my easy recipe for making the crepes (and step-by-step instructions) which can be refrigerated for a week or frozen for a month.

Diet Crepe Recipe Rating

Cook Time for Diet Crepes

Prep timeCook timeReady inYields

5 min

15 min

20 min

16 or more crepes

Diet Breakfast Crepes

  • crepes
  • sugar-free apple filling, cherry filling or fresh fruit like bananas, peaches, blackberries, strawberries or blueberries
  • fat-free whip cream
  • cinnamon sugar

Put the crepes on a plate. Put 1/4 cup of fruit or fruit filling on each crepe and a squeeze of whip topping. Roll each crepe up and put seam side down. Top with more whipped topping, fruit, and a sprinkle of cinnamon sugar (the three crepes pictured above are less than 300 calories!).


  • 2 eggs (or 4 whites or 1/2 cup egg substitute)
  • 1 1/2 cup non-fat milk
  • 1 cup flour
  • 1 tea. salt
  • spray non-stick butter spray
  • 1 can no added sugar cherry pie filling, (or apple pie filling, or fresh fruit like apples, strawberries, blueberries and bananas)
  • 1 can non-fat whipped topping
  • 1 tea. cinnamon sugar, (optional for topping)


  1. Mix together 2 eggs, 1 cup flour, and 1/2 cup milk with wire whisk until very smooth. You can also mix in a blender.
  2. Add the remaining 1 cup milk and salt. Mix with whisk or in a blender until smooth. If you have time, let the mixture sit for 20 minutes (or overnight) so that flour absorbs liquid and crepes cook more easily.
  3. Cook crepes one at a time. Spray non-stick butter spray on a pan at medium heat. Pour 1/4 cup of batter in pan. Lift and swirl the pan to spread out the crepes if you want it thinner.
  4. Cook until middle of crepe is no longer liquid. Turn crepe over and cook just a few seconds until lighly done. Lift and stack on a plate (no need to separate them, they will not stick).
  5. Put the crepes on a plate. Put 1/4 cup of fruit or fruit filling on each crepe and a squeeze of whip topping. Roll each crepe up and put seam side down. Top with more whipped topping, fruit, and a sprinkle of cinnamon sugar (optional).
  6. Storing Crepes: Wrap crepes in foil and store in the refrigerator for up to 1 week, or freeze for up to 6 weeks. To use frozen crepes, just let them defrost and eat them either cold or heated up in the microwave. You won't know they were frozen!
Low Calorie Egg Breakfast Sandwich

Low Calorie Egg Breakfast Sandwich

Diet Breakfast Egg Sandwich Recipe


  • 2 slices Nature's Own Bread (or other low-calorie bread)
  • 1 egg or 1/4 cup egg substitute (scrambled or fried with non-stick spray)
  • 1 slice fat-free cheese
  • two slices Turkey Bacon


1. Toast the bread.

2. Put egg, cheese, and bacon inside.

As pictured, the egg sandwich is under 300 calories.

Low Fat Cappuccino

Low Fat Cappuccino

Fast and Easy Low-Fat Cappucino

I love a good coffee in the morning (and I make a decaf at night a lot too), but I'm also very lazy. I came up with this easy but very low-calorie way to make a foamy cappuccino. I love those coffee creamers with flavor but when I started actually measuring them out, I realized that I was using a lot of calories to get a good taste.

I know that I do need to drink milk every day so I use my morning coffee to help me do that. You can use brewed coffee, but instant tastes good too, and it is fast. A lot of times, I'll make this as a treat in the evening too. It makes me feel like I'm not on a diet! Sometimes, I put some fat-free whipping cream on top instead of foaming the drink.


  • 1 1/2 cups water
  • 1/2 cup skim milk
  • 1 TB instant coffee
  • 1 packet Splenda or another artificial flavoring (or sugar if you don't like artificial sugars)
  • Optional: 2 TB sugar-free coffee flavoring (I found these at the dollar store and the grocery store--no calories! You can also use the flavored Splendas)
  • 1 tea. cinnamon sugar or 1 tea. unsweetened chocolate with a little sugar
Scroll to Continue


  1. Put everything into a microwave-safe container which is twice as tall as the mixture.
  2. Microwave for 2 minutes.
  3. Use a hand blender to mix. Move the hand blender up and down to make foam. Generally, this foams up really well.
  4. Pour into 1 large or 2 smaller coffee mugs.
  5. Sprinkle the cinnamon sugar or chocolate/sugar mixture on top.
Oatmeal and Berries

Oatmeal and Berries

Old Fashioned Oatmeal Breakfast

Lots of the restaurants are starting to put this on the menu as a healthy breakfast item, but most of them make the rolled oats which are very mushy. Try buying "Old Fashioned" Oatmeal instead. It doesn't take much longer to cook and has a much nicer texture. I make a serving in the microwave in just 2 minutes. Currently, this is my favorite breakfast. Today I made it with fresh peach slices and frozen blueberries. Yum!


  • 1/2 to 1 cup Old Fashioned Oatmeal (each 1/2 cup has 150 calories)
  • 1 cup of water
  • 1/2 apple chopped (or use any other fresh or frozen fruit like peaches, blueberries or strawberries)
  • 1/4 cup dried fruit like raisins, dates, cranberries or blueberries
  • 3 pecan or walnut halves chopped (I break with my fingers)
  • 1/4 cup Yogurt (I like to use Nonfat Greek Yogurt which has a lot of protein and low calories)


  1. Put everything (except the yogurt) in a microwave-safe bowl and cook in the microwave for 2 minutes.
  2. Top with yogurt. You can sprinkle a little cinnamon sugar (can you tell that is my favorite trick?) or brown sugar, or Stevia if you want it a little sweeter.
Low Calorie Pumpkin Muffins

Low Calorie Pumpkin Muffins

Sugar Free, Fat Free Muffin Recipe

Each muffin is under 100 calories. I usually make pumpkin muffins but you can use any mashed fruit, like mandarin oranges, peaches, or applesauce. You can also add mild-flavored vegetables like grated zucchini. About 2 cups of mashed fruit or vegetables should be about right.


  • 1 package Sugar-Free Cake Mix
  • 1 egg
  • 2 cups of mashed fruit and/or vegetables (I usually use a 16 oz can of pumpkin)


  1. Preheat oven to 350 degrees.
  2. Put all ingredients in a mixing box and mix until well combined. It is all right if the mixture is a bit lumpy.
  3. Spray muffin tins with nonstick spray or put in muffin liners.
  4. Spoon the mixture into the muffin tins (should make about 20-24 muffins).
  5. Bake at 350 degrees for about 15 minutes, until the top pops up when you touch it.

Diet Breakfast Products

I love food and I love to cook, so when I decided I really wanted to lose weight, I knew I'd also have to be creative with my cooking skills to adapt some recipes. My goal has been to shed the calories but keep the taste as much as possible. Along the way, I've found a few products which have helped:

  • Nature's Own 100% Whole Wheat and Double Fiber Bread: A regular slice of most bread is 70 calories. There are several brands of bread which advertise slices of 35-45 calories, but these are generally just smaller slices. Nature's Own has managed to make a couple of different breads that are just 50 calories a slice, but are otherwise just like a regular slice of bread. That seems like a bargain to me! In fact, I often will have a slice of bread, Promise fat-free butter and a sprinkle of cinnamon sugar as a snack. Bread fills me up and is one of my favorite foods, so this really helps me to feel that I'm not deprived.
  • Promise Fat-Free Butter and other Butter Substitutes: Let's face it, Fat-free butter does not taste like real butter, but at 5 calories a Tablespoon, I can use as much as I want. There are other fat-free butter products like Crisco spray that can give a butter flavor to foods and that really helps them taste better.
  • Fat-Free Reddi Whip: You can't let this sit too long, but if you eat it right after spraying, it really tastes good and is only 5 calories a serving. Whipped cream is one of my favorite foods, so putting this on crepes or on top of coffee makes a real treat.
  • Cinnamon Sugar (with a tiny spoon): Ok, this is sugar, and generally sugar is not considered diet food, but if you use this as a sprinkle of a 1/2 teaspoon on top of cappuccino foam, bread, muffins, or crepes you get the taste of sugar but only about 8 calories. A bargain!
  • Sugar-Free Cherry or Apple Pie Filling: At only 35 calories for 1/4 cup, this is a very tasty treat to put in crepes or on top of pancakes, or even on toast!
  • Sugar-Free Cake Mix: I actually bought this the first time by accident, but when I saw the sugar free label, I wondered if I could make muffins with it using a recipe a friend had given for fat-free muffins. It worked! And even better is that the muffins are under 100 calories.
  • Turkey Bacon: My mom bought this for my kids when she was visiting, and it has quickly become a family favorite. I actually never bought any bacon before because it always seemed like it was too fattening. But turkey bacon (and turkey sausage, which I also have started buying) is very low in calories but high in taste. We eat this by itself, in an egg sandwich, or in an omelet.

Breakfast Poll

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


iguidenetwork from Austin, TX on February 12, 2012:

Good ideas here - thank you

Virginia Kearney (author) from United States on January 29, 2012:

Sister--I absolutely understand what you mean. I didn't exactly explain it in this hub but one of the things My FitnessPal has helped me do is to keep track of my calories--I want to eat a meal of about 300-400 calories so that I can have 100-200 calories to eat in between meals. I've gotten a list of snacks that I like to eat that are all under 100 calories and are quick to pick up and eat on the go. I list those in my diet foods hub. Everybody will have a different snack favorites list, but for me it is reallly helpful to have those ready to go so I don't eat something with too many calories!

sisterofdummy on January 29, 2012:

Thank you so much for writing this hub! Recently I have been trying to lose weight, and my big problems are the energy levels. How can I get quick energy food and not eat a candy bar? How can I walk/jog and not "steal" snacks from my own fridge? This helps a lot. Thank you.

kayha on January 28, 2012:

The picture looked so delicious that I had to read the article. Nice ideas.

Virginia Kearney (author) from United States on January 28, 2012:

I'm so glad you liked some of these. I also love to eat Old Fashioned oatmeal--more crunchy. I make it in the microwave and put cut up apples in it too, along with some dried fruit and a couple of cut up pecans. I should have put that in the hub since it is my favorite breakfast!

Virginia Kearney (author) from United States on January 28, 2012:

Thanks so much ytsenoh! I actually have started making hash browns without using any oil and they are great. Yesterday, I made them in my pannini maker!

Emma Kisby from Berkshire, UK on January 28, 2012:

Great hub. I am always looking for something tasty to cook for breakfast - especially at weekends, but at the moment I am trying to watch my calorie intake.

These recipes and ideas are brilliant. I will have a go - voting up :)

Cathy from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri on January 28, 2012:

Yummy, yummy, yum! I guess I shouldn't share that I had fried potatoes and sausage gravy for breakfast today! Your image made it look so easy and from the looks of your crepe recipe, it appears so. Thank you for sharing your recipe and ideas. Very useful because anything fat free or sugar free is much healthier.

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