In today’s fast paced world, we might not have time to have a lavish breakfast buffet spread like a king, but having even a healthy dish or two makes the difference. Breakfast, literally means break the fast. Since our body doesn’t consume anything after dinner till we wake up the next morning, our body is famished. Having consumed the energy from last night’s meal, we need to recharge our batteries, which is on low level now. But, at the same time today all of us are extremely health conscious and try to keep a check on our calorie count. So, following the same pattern it is important that our nutrient requirements are met even though the foods muncher onto are low on the calorie forefront.Hence people require a wholesome of low calorie breakfast meals to be the perfect start to your day .
With an arsenal of light and tasty low-calorie breakfast recipes, you can indulge in a satisfying breakfast and stick to your diet.
India has by far the most diverse cuisines due to its cultural diversity. Hence it offers a lot of healthy choices for a wholesome breakfast. Be it north India, or south India, there are multiple breakfast options to suit all types of taste buds as well as pockets. Here is a list of 5 low-calorie breakfasts that you must try out. All these nutrient balanced healthy and tasty recipes are bound to leave you finger licking and fresh first thing in the morning.
Rise and shine with these low-calorie breakfast recipes which range from fluffy pancakes to flavorful poha for a cheerful and chirpy you. Not only will these recipes boost your metabolism, they may also decrease the likelihood to overeat later in the day.
“Eat breakfast like a king, lunch like a prince and dinner like a pauper”, stands true today as well.
1. Cornflakes Crunch French Toast:
The cornflakes add a nice crunch to traditional French toast, and you can alter this recipe (use skim milk, low-calorie wheat bread) to make it lighter or more decadent.This low calorie breakfast meal is preferred by most eggitarians .
Calories: 175 Kcal per piece (approx)
- cornflakes-30 grams
- eggs- 1
- low fat milk-50 ml
- whole-wheat bread-2 slices
- butter-1 teaspoon
- Fresh fruit
Preparation: Put cornflakes into a food processor; pulse until fine, and set aside. Whisk eggs with milk in a bowl. Place bread slices (2 at a time) into batter; let soak for 2 minutes. Meanwhile, heat a nonstick skillet over medium heat, and melt butter. Coat 1 slice of bread on both sides with cornflakes crumbs; cook for 2–3 minutes per side. Repeat with remaining bread, and serve with fresh fruit.
Calories: 270 K cal
Serves: 1 people
- Rolled Oats – 40 grams
- Low-fat Milk – 100 ml
- Chopped Almonds – 5 grams
- Chopped apple – 20 grams
- Chopped banana – 20 grams
- Vanilla essence – 5 grams
- Sugar – 1 tablespoon
- Begin by mixing the oats, chopped almonds and walnuts in a container.
- Transfer the contents to a non-stick pan and lightly roast it for 3-5 minutes. Stir the mixture continuously.
- Empty the content in an airtight container. Allow it to cool for a while and add raisins and vanilla essence to it. Mix well.
- Then take a serving bowl and transfer the previously prepared muesli mixture along with chopped bananas and apples. You can also add sugar for taste.
- Now add milk to it and stir properly. Your low-calorie breakfast meal is ready!
3. Mixed Sprouts Poha
Poha or rice flakes is well off with carbs which mean you are less likely to feel lethargic during the day hours. Apart from carbs, Poha is also rich in Iron and fiber content making it one of the most common low calorie breakfast meals.
Calories: 300 K cal per serving
Serves: 1 people
- Poha – 40 grams
- Mixed Sprouts – 15 grams
- Boiled potatoes-30 grama
- Peanuts-5-10 gram
- Chopped onions – 20 grams
- Mustard seeds – 1 tablespoon
- Turmeric powder – to taste
- Coriander leaves – few sprigs
- Lemon juice – 1 tablespoon
- Oil – 1 teaspoon
- Salt – As per taste
- Place poha/rice flakes in a sieve and wash it lightly. Drain the water and keep it aside for 10 minutes.
- Take a non-stick pan and heat oil on a medium flame. Add mustard seeds, chopped onions and green chilies. Sauté till onions turn light brown.
- Then add mixed sprouts and sauté for another couple of minutes on a medium flame.
- Add salt and sugar to the sauté and cook for another couple of minutes.
- Now add poha and a tablespoon of lemon juice and mix well. Cook it for 2-3 minutes while stirring it continuously to avoid overcooking.
- Garnish with coriander leaves. Serve hot with tea or coffee.
4. Chana Dal Pancakes
Due to its low glycemic index and its ability to utilize blood sugar effectively, Chana Dal pancake is a good choice for a low calorie breakfast meal.
Calories: 110 K cal (per pancake)
Serves: 1 people
- Chana Dal (Split Bengal Gram) soaked and drained– 30 grams
- Chopped Fenugreek – 30 grams
- Chopped Spinach – 30 grams
- Grated Carrots – 20 grams
- Grated Ginger – acc to taste
- Curd – 1 teaspoon
- Chopped green chilies – 1/2
- Curry leaves – 5-6
- Cooking Oil – 1 teaspoon
- Salt – As per taste
- Firstly, grind the soaked Chana dal to make a coarse paste.
- Now add green chilies, grated ginger, carrots, spinach and fenugreek leaves along with a pinch of salt to the paste and mix thoroughly.
- Divide the paste into desired no. of portions depending upon no. of pancakes, you are willing to make.
- Take a non-stick pan and pour a tablespoon of cooking oil in it. Then add one portion of the paste and allow it to cook on a slow flame.
- Flip the pancake once the base is firmly cooked.
- Serve hot with pickle or curd.
5. Suji Upma
Upma is popular breakfast dish. Low calorie upma is made by dry roasting the sooji and then cooking in boiled water.
Calories: 220 K cal(approx)
Serves: 1 people
- semolina (sooji) -30 gram
- ginger (finely chopped) – ½
- small onion (finely chopped) -30 gram
- green chili (finely chopped) -1
- black mustard seed -1 teaspoon (5gram)
- 1 tsp channa Dal- 5 gram
- 1 tsp urad dal-5gram
- Few curry leaves
- oil- 2 teaspoon
- Salt to taste
- lemon juice -½-1 teaspoon
- coriander leaves (finely chopped) -few
- Heat a pan and dry roast the sooji on a low flame till a nice aroma comes out. Take out on a plate.
- Make sure the sooji does not get too brown.
- Now heat 2 tsp of oil in a pan, add curry leaves and mustard seed. When the mustard seeds starts to crackle add chana dal and urad dal and green chili. Fry it for few minutes.
- Add onions and fry till it is translucent. Add ginger and saute for 2 min then add salt and 1/2 cup of water to it and let the water boil. Then add sooji gradually.
- Keep stirring it continuously so that no lumps are formed.
- Cover it for few seconds and let it cook till it starts to get pulpy. Turn off the heat and at last add lemon juice and mix it well.
- Garnish upma with coriander leaves.
Believe it or not, but a good breakfast can make or break your day. Most people don’t usually realise the importance of this meal, but make it a daily habit and you will feel the difference. Most of us just grab anything that comes our way and hurriedly gobble it while rushing for work. Then we make up by gorging on junk food to compensate for a poorly consumed morning breakfast.
The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.