Whether you’re trying to lose weight or not, the first meal of the day should be nutrient-packed. These healthy recipes have 375 calories or less per serving and are high in fiber and/or protein to keep you fueled for whatever the day holds. They also feature five breakfast foods—oatmeal, peanut butter, yogurt, eggs and raspberries—that will not only keep you full and satisfied, but also can help you lose weight if that’s your goal. Recipes like our Peanut Butter-Banana Flaxseed Smoothie and our Sheet-Pan Ham & Spinach Quiche are nutritious, delicious and a great start to your day.
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High-Fiber Cranberry-Orange Overnight Oats
Photographer: Robby Lozano, Food Stylist: Isabelle Easter, Prop Stylist: Keoshia McGhee
These cranberry-orange overnight oats are pure fall sunshine in a jar. Each spoonful balances citrusy brightness, cranberry zing and cozy cinnamon spice between layers of creamy oats and chia seeds.
Peanut Butter-Banana Flaxseed Smoothie
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower.
This smoothie is a creamy, satisfying drink. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s. Blended with almond milk, it’s a quick and delicious way to fuel your day.
Sheet-Pan Ham & Spinach Quiche Is a High-Protein Breakfast You Can Enjoy All Week Long
Photographer: Robby Lozano, Food Stylist: Chelesa Zimmer , Prop Stylist: Lindsey Lower.
This sheet-pan quiche delivers all the comforting flavors of a classic quiche in a format that’s perfect for meal prep or feeding a crowd. Slice it into neat squares for make-ahead breakfasts or brunch buffets.
Cinnamon-Pear Overnight Oats
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
These cozy spiced-pear overnight oats feature tender cinnamon-maple sautéed pears folded into creamy oats with crunchy pecans and chia seeds. A touch of strained (Greek-style) yogurt adds tang, while vanilla and cinnamon bring warmth.
Creamy Raspberry-Mango Chia Seed Smoothie
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Keosha McGhee.
This creamy smoothie delivers sweet tropical flavors, with frozen mango blending with fiber-rich raspberries and coconut milk for a thick, frosty base. Strained (Greek-style) yogurt adds protein and tang to keep you satisfied, while dates add natural sweetness and fiber. With just a quick spin in the blender, you’ll have a refreshing, nutrient-packed smoothie ready to sip.
High-Protein Breakfast Casserole
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Hannah Greenwood.
This high-protein breakfast casserole is the best way to start your day, packed with eggs, cottage cheese and veggies. Cottage cheese adds a creamy texture, while earthy mushrooms, bell pepper and sautéed kale bring flavor to every bite.
Apple-Cinnamon Baked Oats
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Just like your favorite fall pie, the warm flavors from cinnamon and vanilla combine in these apple-cinnamon baked oats. Baked oatmeal is the perfect breakfast for busy fall mornings—you can make a batch ahead of time and enjoy it throughout the week.
Chocolate–Banana Bread Baked Oats
Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf.
These baked oats offer all the cozy flavors of banana bread in a warm, spoonable breakfast. Mashed ripe banana adds natural sweetness, while cocoa powder and chocolate chips bring on the rich, chocolaty flavors.
Broccoli, Tomato & White Bean Quiche
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This veggie-packed quiche is made without a crust, so it’s much quicker to prepare than a traditional quiche. The blend of tender roasted broccoli, juicy cherry tomatoes and creamy white beans creates a filling, protein-rich meal that’s both comforting and nourishing.
Orange-Peach Chia Seed Smoothie
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
Sweet, juicy oranges and frozen peaches are blended with creamy strained (Greek-style) yogurt and sweetened naturally by Medjool dates, creating a perfectly balanced flavor. Chia seeds add a boost of protein, fiber and omega-3s, while a touch of vanilla rounds out the taste.
Strawberries & Cream Overnight Oats
Photographer: Robby Lozano, Food Stylist: Jasmine Smith, Prop Stylist: Abby Armstrong.
These overnight oats are chock-full of classic strawberries-and-cream flavor! From the whipped cream on top to the layers of creamy oats and sweet strawberries, it’s like having dessert for breakfast in the best way possible. If strawberries aren’t at their peak, feel free to swap in raspberries, blueberries or blackberries instead.
Cacio e Pepe Quiche
Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
This cheesy quiche is a protein-packed twist on the classic Italian pasta dish. Tender cauliflower, combined with a creamy custard and nutty cheese, has the same bold black pepper and salty Pecorino flavor as the original dish and makes the perfect microwaveable breakfast.
Apple Pie Smoothie
Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Breanna Ghazali
Enjoy a dessert-inspired breakfast with this apple pie smoothie. With warming spices like cinnamon and nutmeg, juicy apples and hearty oats for a healthy dose of fiber, this smoothie is the perfect way to start your day.
Peach-Oatmeal Breakfast Bars
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Hannah Grennwood.
Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door.
Spinach & Feta English Muffin Breakfast Casserole
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
A mashup between a breakfast sandwich and a strata, this dish layers split English muffins, creamy spinach, crumbled feta and a fluffy egg mixture. With just 20 minutes of prep, this easy-to-make dish offers a stress-free way to kick off your weekend morning.
Strawberry-Mango Chia Seed Smoothie
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
This chia seed smoothie is a nutrient-packed drink rich in fiber, antioxidants and omega-3 fatty acids. You can use frozen strawberries and mango, but you’ll need to add extra almond milk to help it blend smoothly.
Blueberry Pie–Inspired Overnight Oats
Ali Redmond
With a jammy blueberry filling and a crumble topping, these overnight oats taste like a slice of blueberry pie. Oat milk reinforces the flavor, while lemon zest and juice provide nice brightness.
Broccoli, White Bean & Cheese Quiche
Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer
This quiche skips the crust but keeps all the savory goodness in the filling, featuring protein-packed white beans and savory roasted broccoli. It’s light yet satisfying and simple enough to whip up on a busy evening.
High-Protein Strawberry Muffins
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
These strawberry protein muffins are the perfect option for breakfast or snack time, with Greek-style yogurt and almond flour adding protein. Fresh strawberries bring bursts of sweetness and a fruity contrast. These pair well with a cup of coffee, a smoothie or even a dollop of extra yogurt on top.
Carrot Cake Oatmeal
Photographer: Jen Causey, Food Stylist: Sally McKay, Prop Stylist: Pheobe Hausser
Steel-cut oats cook with carrot juice and water, then get mixed with warm spices and a touch of maple syrup. A topping of toasted pecans, coconut flakes and raisins adds the perfect touch of texture and that classic carrot cake flavor.
Sheet-Pan Loaded Quiche
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
Our sheet-pan loaded quiche is a crowd-pleasing dish that’s perfect for brunch. This crustless sheet-pan quiche can easily serve a large group without the fuss of traditional quiche, and cleanup is a breeze. Simply cut the eggs into squares and serve as is, or sandwich each square in an English muffin for easy breakfast sandwiches.
High-Protein Strawberry & Peanut Butter Overnight Oats
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which leads to 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast.
Egg, Tomato & Feta Breakfast Pita
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
Creamy Raspberry-Peach Chia Seed Smoothie
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Chia seeds add a healthy dose of fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying.
Overnight Matcha Oats with Berries
Greg DuPree
Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast.
