Diet Breakfast Ideas and Recipes
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
Diet Breakfast 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!).
Step-by-Step Crepe RecipeClick thumbnail to view full-size
- 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)
- 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.
- 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.
- 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.
- 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).
- 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).
- 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!
|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.|
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.
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
- 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.
- Sprinkle the cinnamon sugar or chocolate/sugar mixture on top.
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)
- Put everything (except the yogurt) in a microwave-safe bowl and cook in the microwave for 2 minutes.
- 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.
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)
- Preheat oven to 350 degrees.
- Put all ingredients in a mixing box and mix until well combined. It is all right if the mixture is a bit lumpy.
- Spray muffin tins with nonstick spray or put in muffin liners.
- Spoon the mixture into the muffin tins (should make about 20-24 muffins).
- 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.
Which of the recipes above do you think you'd like to try?
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