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100 Calorie Breakfast Ideas

Updated on March 10, 2010

Breakfast Starts The Day!

Breakfast is my favorite meal of the day. It's when you wake up in the morning getting out of bed hungry looking for something to eat. People tend to make breakfast a lot more fattening then it needs to be with all that bacon, ham and sausage! Well, lets tone it down a bit. When your on a diet and don't know where to start. Start with breakfast! I know a lot of people who just aren't breakfast eaters but I have some amazingly low calorie and low fat things you can whip up with ease!

Eggs - Eggs can be less fattening when you remove the yolk. 1 large egg contains about 70 calories and 4-5 grams of fat. Now, when making them whole whether it be scrambled or dippy adds up! If you remove the yolk from the egg , you'll be removing about 60 calories and all of the fat. One large egg white contains about 17 calories no fat but all the protein! That is much healthier then eating 1 or more whole eggs.... so lets get cooking with them! Here are some great ideas.

Egg White French Toast


  • 1 Slice Of Bread
  • 2 Tbsp Fat Free Milk
  • 1 Medium Egg White
  • 1/8 Tsp Vanilla Extract
  • Dash Of Cinnamon


Combine egg white, fat free milk, vanilla, and cinnamon together in a small bowl. Take your slice of bread, and soak each side with mixture. place on medium heat skillet, and brown each side flipping while cooking. When both sides are brown and firm it is ready! Enjoy!

Calories: 80 calories Fat: 0.5 gram (you can double this recipe and make 2 slices of french toast and the calories and fat would change, being 160 calories and 1 gram of fat)

Egg White & Cheese Sandwich


  • 1 Large Egg White
  • 1 Slice Of Kraft Fat Free Cheese (Kraft Singles)
  • 1 Slice Of Toast
  • 1/4 Tsp Water


Crack egg and slowly move your yolk from right to left in the shells as the white in the egg falls into your bowl, after you only have the egg white in your bowl, discard the yolk and shell. Add water and scramble , this will add volume to your egg whites. Make normally on store as regular eggs. Toast your bread as the egg white cooks. When your egg whites are done place the slice of cheese on top, allow to melt. Take your toast, cut in half and place your cheesy egg whites on toast. Enjoy!

Calories 97 calories Fat 0.5 grams

Note: Use jelly on your toast instead of butter. It taste much more and way more healthier for you. You will save a ton of calories and fat, just switching over!There are many things you can mix with your egg whites to add more flavor to your breakfast! Here are some things you can add without adding a whole lot of calories.

  • Mushrooms, Onions, Green Peppers, Salsa, Asparagus, Deli Sliced Turkey.

Pancakes - Who don't love pancakes? They can be much healthier whole grain or whole wheat. There are many ways to jazz up pancakes! You can add blueberries, strawberries and just about anything that you fancy. Instead of adding butter or syrup to your pancakes, why not just add a little grape jelly? It is much healthier. You can add any jelly or jam you like. There are so many kinds out there, from strawberry jam to apricot jam. So lets see how we narrow those pancakes down to the calorie number we all love!

Cinnamon Pancakes


  • 1 1/4 Cup Of Whole Wheat Flour
  • 1 Tsp Spoon Baking Powder
  • 2 Tbsp Splenda
  • 1 Cup Skim Milk
  • 4 Egg Whites
  • 1 Tbsp Vanilla Extract
  • 2 Tbsp Cinnamon


Mix flour, baking soda, and splenda in a bowl. In another bowl mix milk , egg whites, and vanilla. Mix separately then add your dry ingredients into your wet. Mix together until smooth. Add your cinnamon. Mix in then pour onto hot skillet. Makes 8 pancakes. Serving size is 1 pancake.

Calories: 98 Fat: 0.5 gram

Oatmeal Applesauce Pancakes


  • 1 Cup Whole Wheat Flour
  • 1 Cup Oatmeal (plain)
  • 1 Cup Fat Free Milk
  • 4 Tbsp Applesauce
  • 2 Tsp Baking Powder
  • 1 Tsp Baking Soda
  • 2 Egg Whites
  • 2 Tbsp Brown Sugar


Add all ingredients together and whisk until smooth. Spray your skillet with pam spray (I would use butter flavor) Measure 1/4 cup and pour onto skillet. When you see bubbles appear, flip pancakes over and let brown on other side. Once brown on both sides. They are done. Enjoy! One 1/4 cup is 1 serving. Total servings: 11

Calories 95 Calories Fat: 0.5 grams

Note:  Mix jellies and then spread for more of an explosive taste! Here are some things you can add in or on your pancakes to jazz them up as well.

  • Blueberries, Strawberries, Fat Free Cool Whip, Bananas, Apples.

Tip: Don't want toast? You can always scramble up 2 egg whites and place them on top of your pancake and fold like a sandwich! Very tasty!

Breakfast Smoothies- Are you in the rush in the morning? Don't have to time cook? That's okay just set up your blender the night before and all you have to do is grab some fruit, blend, and your off in a jiffy! Breakfast Smoothies are very healthy and a great alternative to having breakfast on the go without stopping at that fast food place to grab something unhealthy! You save money and time and overall your health! Lets Whip up some low calorie Smoothies!

Strawberry Kiwi Smoothie


  • 2/3 Cup and 1/4 Tbsp. Of Cold Apple Juice
  • 1/2 Of Ripe Banana
  • 1/2 Of Ripe Kiwi (sliced)
  • 2 1/2 cups Frozen Strawberries
  • 3/4 Tsp. Honey


In a blender, combine all ingredients and blend until smooth.

Calories: 87 Fat: 0.3 gram Note: Makes 2 servings.

Banana Berry Smoothie


  • 1 Frozen Banana
  • 1/2 Cup Frozen Strawberries
  • 1/2 Cup Frozen Blueberries
  • 1/4 Cup Of Flavored Water (No sugar added)


Let your frozen fruit sit out a little bit, maybe while you are getting dressed in the morning or taking a shower. When they have thawed slightly, add all ingredients in the blender. If it is having trouble in the blender, from them being slightly frozen, just add a little bit more of the flavored water. When all ingredients become to a sorbet like texture. Your smoothie is done. Pour & Enjoy!

Calories: 94 Fat: 0.5 gram Note: Makes 2 servings.

Note: You can always add whey protein powder to any smoothie if you are trying to build muscle. Very tasty smoothie with some extra protein!

Better Alternative Foods In The Morning

Choosing "healthier" foods in the morning is one of the most important things you can do to start your day! Choosing healthier foods fuels your body so you can go threw the day with ease! You won't be so sluggish if you have a proper breakfast. So, tomorrow wake up and start your day right! I know sometimes it can be hard choosing fruit over a quick meal at McDonalds, but if you start to eat healthy and continue this, in a few months... you'll be saying McDonalds who? It will get easier! Here are a few things you can choose.

  • ¬†Arnolds Select Sandwich Thins - 100 calories 1 gram of fat (Multi grain, Seedless Rye, Whole Grain White, Honey Wheat and 100% Whole Wheat)
  • Sugar Free Jelly - 10 calories (1 tbsp) 0 grams of fat (Grape, Strawberry, Apircot, Orange, Blackberry and much more)
  • Rice Cakes - 35 calories 0 grams of fat (Salt Free, White Cheddar, Peanut Butter Chocolate Chip, Lightly Salted, Chocolate Crunch and many more)


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    • Anna Kristel Javier profile image

      Anna Javier 

      2 weeks ago

      Going to try the Oatmeal Applesauce pancakes!

    • profile image

      Rema Baptisto 

      4 months ago

      love this good stuff

    • shaju mathew profile image

      shaju mathew 

      8 years ago from Josegiri

      a very nice simple breakfast ,

    • lifelovemystery profile image

      Michelle Orelup 

      8 years ago from Las Vegas, NV

      I love pancakes on the weekend and cannot wait to try your recipe. Thanks for posting these terrific alternatives!

    • profile image


      8 years ago

      This was so handy this morning! I am not a big breakfast eater and usually if I want to eat it I want the high fat junk, but I tried the egg white and cheese on toast and it was fantastic! Thanks for sharing!!!

    • profile image


      9 years ago

      Fantastic hub, looking forward to come back and be fascinted by your posts. Thank you.

      Ron from

    • Sweetkisses9187 profile imageAUTHOR


      10 years ago from Essex, Maryland

      I'm glad you like it. I always eat a healthy breakfast every morning. Egg whites have been my new friend when I discovered it. All the protein and none of the fat. : )

    • De Greek profile image

      De Greek 

      10 years ago from UK

      My Hero!!! :-))

    • Sweetkisses9187 profile imageAUTHOR


      10 years ago from Essex, Maryland

      Thanks! Let me know how everything is working for you. I love feedback. I have these foods all the time! They are awesome.

    • abczyxone profile image


      10 years ago from Township

      We save money and time and health with it... Very happy With low calorie Smoothies. :)

    • Ohma profile image


      10 years ago

      Very Nice. I cant wait to try out some of your ideas.

    • TheGlassSpider profile image


      10 years ago from On The Web

      You've got some great tasty tips here! I'm looking forward to trying out the Oatmeal Applesauce Pancakes :) Keep up the good work and Welcome to HubPages!


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