26 Heart-Healthy Breakfasts That Are Low in Calories (2024)

Start your day deliciously with one of these healthy breakfast recipes. For a heart-healthy meal, these dishes are low in saturated fat and sodium to help you cut back on some of the worst nutrients for your heart. Whether you're in the mood for meal-prep oatmeal you can make for the week or a quick smoothie you can enjoy on busy mornings, there's a low-calorie morning meal for you on this list. With recipes like our Baked Banana-Nut Oatmeal Cups and Really Green Smoothie on the menu, you know you have a tasty meal in store.

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Baked Banana-Nut Oatmeal Cups

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26 Heart-Healthy Breakfasts That Are Low in Calories (1)

Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds.

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Really Green Smoothie

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26 Heart-Healthy Breakfasts That Are Low in Calories (2)

The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.

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Two-Ingredient Banana Pancakes

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26 Heart-Healthy Breakfasts That Are Low in Calories (3)

These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar. Serve with maple syrup and yogurt or ricotta cheese to add in some protein.

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Spinach & Egg Scramble with Raspberries

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26 Heart-Healthy Breakfasts That Are Low in Calories (4)

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.

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Slow-Cooker Overnight Farro Porridge

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26 Heart-Healthy Breakfasts That Are Low in Calories (5)

Originally from Mesopotamia, farro is a type of wheat with a wonderful nutty flavor and toothsome texture. It's packed with plant-based protein, niacin, magnesium and zinc. Ancient wheat strains have also been found to have higher levels of antioxidants and carotenoids, important for eye health.

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Egg Tartine

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Bruschetta meets avocado toast in this simple breakfast upgrade.

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Sweet Potato, Broccoli & Wild Rice Hash

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26 Heart-Healthy Breakfasts That Are Low in Calories (7)

Cooking this hash in cast iron ensures you'll get crusty bits, but any nonstick skillet will work fine. Serve with your favorite hot sauce.

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Almond Butter & Roasted Grape Toast

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26 Heart-Healthy Breakfasts That Are Low in Calories (8)

A slice of almond butter toast gets topped with roasted grapes for a sweet, nutty bite. This three-ingredient twist on a classic PB & J makes for a quick and tasty breakfast or snack.

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Cashew Butter & Clementine Toast

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26 Heart-Healthy Breakfasts That Are Low in Calories (9)

This three-ingredient toast uses a fresh clementine and cashew butter for a twist on the classic PB & J. Enjoy this toast for a quick breakfast or snack.

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Overnight Matcha Oats with Berries

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26 Heart-Healthy Breakfasts That Are Low in Calories (10)

Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast.

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Cannellini Bean & Herbed Ricotta Toast

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26 Heart-Healthy Breakfasts That Are Low in Calories (11)

Herbed ricotta toast gets topped with cannellini beans and roasted red peppers for a colorful, tasty open-face sandwich.

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Lentil & Goat Cheese Toast

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26 Heart-Healthy Breakfasts That Are Low in Calories (12)

This simple goat cheese toast is topped with lentils and walnuts for a satisfying, savory bite.

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Cherry Smoothie

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26 Heart-Healthy Breakfasts That Are Low in Calories (13)

The combination of oat milk, vanilla extract and sweet cherries makes this recipe taste like a cherry pie smoothie. Adding a bit of brown sugar boosts that nostalgia even more.

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Pecan Butter & Pear Toast

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26 Heart-Healthy Breakfasts That Are Low in Calories (14)

For a quick breakfast or snack, try this three-ingredient toast. Pecan butter adds a nutty flavor, which gets balanced by the natural sweetness of the pear.

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Slow-Cooker Overnight Fonio Porridge

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26 Heart-Healthy Breakfasts That Are Low in Calories (15)

Fast-growing and drought-resistant, this ancient grain is an important crop in West Africa. It's a type of millet, making it gluten-free. Fonio's light and fluffy texture and mild favor make it work equally well with sweet and savory toppings.

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Peanut Butter & Pomegranate Toast

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26 Heart-Healthy Breakfasts That Are Low in Calories (16)

For all the flavor of a classic PB&J without the added sugar, just reach for the real deal—fresh fruit. You still get a little natural sweetness and enough juiciness to combat peanut butter's stick-factor, plus some extra fiber. Padma Lakshmi—who shared this recipe when she guest-edited EatingWell Magazine—loves a combo of peanut butter and pomegranate arils (and her Instagram followers went crazy for it too), but you can replicate the formula with whatever nut butter and fruit you love.

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Mediterranean Breakfast Sandwiches

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This veggie-packed breakfast sandwich delivers a healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.

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Fruit & Granola Pops

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Adding granola to this fruit pop recipe upgrades it from frozen treat to healthy grab-and-go breakfast. Kefir brings probiotic power, and honey and fruit add a touch of sweetness.

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Slow-Cooker Overnight Barley Porridge

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26 Heart-Healthy Breakfasts That Are Low in Calories (19)

At 6 grams per 1-cup serving, barley is high in fiber compared to many other whole grains. And it has high levels of prebiotic fiber, making it great for promoting healthy gut bacteria. Like oats, barley contains beta-glucans, a type of soluble fiber that's been shown to improve blood pressure and cholesterol levels.

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Kale & Roasted Sweet Potato Hash

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26 Heart-Healthy Breakfasts That Are Low in Calories (20)

This one-pan hash makes an easy fall dinner or a simple dish for a healthy brunch. You can even poach the eggs ahead of time--slip them into steaming-hot water to rewarm them just before serving.

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Peanut Butter Protein Overnight Oats

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26 Heart-Healthy Breakfasts That Are Low in Calories (21)

Powdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.

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Spinach, Peanut Butter & Banana Smoothie

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26 Heart-Healthy Breakfasts That Are Low in Calories (22)

Peanut butter and banana is a classic combo that's even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.

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Slow-Cooker Overnight Brown Rice Porridge

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Using a slow cooker makes it easy to cook up almost any whole-grain porridge while you sleep. Short-grain brown rice slow-cooks to a soft and sticky texture reminiscent of rice pudding. Brown rice stands up to the long cooking time better than white, plus this whole grain contains some magnesium, phosphorus, thiamine and niacin (which get stripped from white rice).

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Strawberry Peach Smoothie

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Cauliflower in a smoothie might sound like a deal breaker, but trust us, it's worth it. Not only does it boost your veggie servings for the day, it also makes this peach smoothie even creamier.

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Summer Skillet Vegetable & Egg Scramble

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Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.

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Cinnamon-Roll Overnight Oats

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26 Heart-Healthy Breakfasts That Are Low in Calories (26)

It takes just minutes to assemble this healthy no-cook breakfast, and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats—inspired by classic cinnamon bun flavors—with fresh or frozen fruit and your favorite nuts and seeds.