Diet Breakfast Ideas and Recipes
Diet Cherry Crepes Recipe
Low Calorie Crepes Recipe
I know these are considered a "fancy" French food, but they are so simple to make. My kids start cooking them when they are about 7 years. If you can make pancakes, you can make crepes. Also, unlike pancakes, crepes can be kept and re-heated and still taste very good. Traditional crepe recipes have oil, but I've discovered that you really don't need it.
See below for how to make crepes. They can be put in the refrigerator for a week or frozen. This recipe makes 16 crepes which are about 50 calories each.
Making Breakfast Crepes
- sugar free apple filling, cherry filling or fresh fruit like bananas, peaches, blackberries, strawberries or blueberries
- fat free Reddi whip
- cinnamon sugar
Put the crepes on a plate. Put about 2 TB to 1/4 cup of fruit or fruit filling and a squeeze of whip topping, roll up and put seam side down. Top with more whip topping, fruit and a sprinkle of cinnamon sugar (the three crepes pictured above are less than 300 calories!).
Diet Crepe Recipe Rating
Cook Time for Diet Crepes
Step by Step CrepesClick thumbnail to view full-size
Ingredients for Diet Crepes
- 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 fresh fruit like apples, strawberries, blueberries and bananas)
- 1 can non-fat whipped topping
Instructions for Crepes
- Mix togeter 2 eggs, 1 cup flour and 1/2 cup milk with wire wisk until very smooth.
- Add remaining 1 cup milk and salt and mix. If you have time, let set for 20 minutes (or overnight) so that flour absorbs liquid and crepes cook more easily.
- Cook crepes one at a time. Spray non-stick butter spray on pan at medium heat. Pour 1/4 cup of batter in pan. Lift and swirl pan to spread out the crepes if you want it thinner.
- 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).
- Storing Crepes: Wrap crepes in foil and store in refrigerator for 4-5 days, 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!
|Serving size: 1 crepe|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 9 g||3%|
|Sugar 1 g|
|Fiber 1 g||4%|
|Protein 2 g||4%|
|Cholesterol 28 mg||9%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Low Calorie Breakfast IdeasClick thumbnail to view full-size
Diet Breakfast Sandwich Recipe
- 2 slices Nature's Own Bread
- 1 egg or 1/4 cup egg substitute (scrampled or fried with non-stick spray)
- 1 slice fat free cheese
- two slices Turkey Bacon
Instructions: Toast the bread and put egg, cheese and bacon inside. As pictured, the egg sandwich is under 300 calories.
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!
- 1 1/2 cups water
- 1/2 cup skim milk
- 1 TB instant coffee
- 1 packet Splenda or other 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).
Put everything into a microwave safe container which is twice as tall as the mixture. Microwave for 2 minutes. Use a hand blender to mix. Move the hand blender up and down to make foam. Generally, this foams up really well. Pour into 1 large or 2 smaller coffee mugs. I like to sprinkle on top:
- 1 tea. cinnamon sugar or
- 1 tea. unsweetened chocolate with a little sugar
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 and that I'm having a treat. When I'm pressed for time, or want something different, I just put some fat-free Reddi whip on top instead of foaming it.
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.
- 1/2 cup Old Fashioned Oatmeal
- 1 cup water
- 1/2 apple chopped
- 1/4 cup dried fruit like raisins, dates, cranberries or blueberries
- 3 pecan or walnut halves chopped (I break with my fingers)
Put everything in a microwave safe bowl and cook in the microwave for 2 minutes. Pour on a 1/4 cup of milk to eat. You can sprinkle with a little cinnamon sugar or brown sugar or Splenda if you want it a little sweeter. This makes a great winter breakfast--very filling.
Sugar Free, Fat Free Muffin Recipe
- 1 package Sugar Free Cake Mix
- 1 egg
- either: 1 small can of pumpkin (for pumpkin muffins) or 1 cup of Applesauce and 2 cups of chopped apples (for apple muffins), or 1 cup apple sauce and 2 mashed bananas (for banana muffins).
Instructions: Mix all the ingredients together. Put in muffin cups and bake at 350 degrees for about 15 minutes, until done. Each muffin is under 100 calories. You can probably use other mashed fruits too, like mandarin oranges or peaches. About 2 cups of mashed fruit should be about right. You can have half of that fruit be apple sauce, as I do here.
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: A regular slice of most breads 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 a diet food, but if you use this as a sprinkle of a 1/2 teaspoon on top of cappuchino 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.
- 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 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.