Proper Nutrition: Breakfast 12 Recipes

Do you want to eat right to keep you and your family healthy? Recipes for healthy breakfasts with a low number of calories, namely (from 70 to 285 calories), that comply with the rules of healthy eating. Light breakfasts with plenty of fiber, protein, and healthy unsaturated fatty acids will give you a long-lasting feeling of fullness.

Any recommendation based on the principles of proper nutrition will state the need for a full breakfast in the daily diet. It has been proven that those who eat breakfast are less prone to uncontrolled overeating, and, accordingly, to excessive calorie intake, and maintain a higher level of performance throughout the day.

12 breakfast recipes according to the principles of proper nutrition

Healthy breakfast recipes developed in accordance with the principles of proper nutrition are suitable for children, pregnant women, people with chronic diseases, and especially people with diabetes. Some recipes can be prepared for people with gluten or milk intolerance. You can find basic recommendations in the description of each recipe.

No. 1 – Ham, mushroom, and spinach roll recipe

Nutritional value.

One serving contains:

  • 70 calories.
  • 4.5 g of fat in total, including 1.5 g of saturated fatty acids (fat); 125 mg of cholesterol.
  • 180 mg of sodium, and 135 mg of potassium.
  • 1 g of carbohydrates; 0 g of sugar.
  • 0 g of fiber.
  • 7 g of proteins.

Serving size – 1 mold, basket, roll

Recipe characteristics:

  1. Baking time 20 min.
  2. Total cooking time 25 minutes.
  3. The recipe is for 8 servings.
  4. Breakfast.
  5. Gluten-free.
  6. Low in salt (sodium).
  7. Recipe for children.
  8. Can be used for diabetes mellitus.
  9. Can be eaten by pregnant women.
  10. Low in calories.

No. 2 – Recipe for eggs baked with avocado and tomato

Nutritional value.

One serving contains:

  • 190 calories.
  • 8 g of fat in total, including 2.5 g of saturated fatty acids (fat); 185 mg of cholesterol.
  • 80 mg sodium, 500 mg potassium.
  • 11 g of carbohydrates; 4 g of sugar.
  • 4 g of fiber.
  • 8 g of protein.

Serving size – 1 avocado

The ratio of the main food groups

  • 2 parts vegetables.
  • 2 parts of fat.

Recipe characteristics:

  1. Baking time 5-6 min.
  2. Total cooking time 10 minutes.
  3. Recipe for 4 servings
  4. Breakfast.
  5. Gluten-free.
  6. A lot of fiber.
  7. Low in salt (sodium).
  8. A dish for children.
  9. Can be eaten with diabetes.
  10. Can be eaten by pregnant women.
  11. Low in calories
  12. Gluten-free.
  13. Vegetarian.
  14. Mexican cuisine.

No. 3 – Recipe for baked tomatoes with egg

Nutritional value.

One serving contains:

  • 130 calories.
  • 7 g of fat in total, including 2.5 g of saturated fatty acids (fat); 195 mg of cholesterol.
  • 200 mg sodium, 440 mg potassium, 170 mg phosphorus.
  • 7 g of carbohydrates; 4 g of sugar.
  • 2 g of fiber.
  • 10 g of proteins.

Serving size: 1 tomato

The ratio of the main food groups

  • 1 part non-starchy vegetables.
  • 1 part of lean meat.
  • 1 part fat.

Recipe characteristics:

  1. Baking time 20 min.
  2. Total cooking time 40 minutes.
  3. Recipe for 4 servings.
  4. Breakfast.
  5. Gluten-free.
  6. A lot of fiber.
  7. Low in salt (sodium).
  8. A dish for children.
  9. Can be eaten with diabetes.
  10. Can be eaten by pregnant women.
  11. Low in calories.
  12. Gluten-free.
  13. Vegetarian.

No. 4 – Recipe for oatmeal with strawberries and almonds

Nutritional value.

One serving contains:

  • 205 calories.
  • 6 g of fat in total, including 0.5 g of saturated fatty acids (fat); 0 mg of cholesterol.
  • 160 mg of sodium, and 270 mg of potassium.
  • 33 g of carbohydrates; 12 g of sugar.
  • 5 g of fiber.
  • 5 g of protein.

Serving – ½ cup oatmeal + ½ cup berries + 1 tbsp almonds

Recipe characteristics:

  1. Total cooking time 20 minutes.
  2. Recipe for 4 servings.
  3. Breakfast.
  4. Gluten-free.
  5. A lot of fiber.
  6. Low in salt (sodium).
  7. Can be eaten with diabetes.
  8. Useful for children.
  9. Can be eaten by pregnant women.
  10. Low in calories.
  11. Gluten-free.
  12. Vegetarian.

No. 5 – Recipe for pancakes with oatmeal and pecans

Nutritional value.

One serving contains:

  • 130 calories.
  • 7 g of fat in total, including 1 g of saturated fatty acids (fat); 60 mg of cholesterol.
  • 120 mg sodium, 150 mg potassium, 230 mg phosphorus.
  • 13 g of carbohydrates; 3 g of sugar.
  • 2 g of fiber.
  • 5 g of proteins.

Serving size – 1 pancake (pancake)

The ratio of the main food groups

  • 1 part of starch.
  • 1 part fat.

Recipe characteristics:

  1. Frying time 10 min.
  2. Total cooking time 15 minutes.
  3. Recipe for 6 servings.
  4. Breakfast.
  5. The main dish.
  6. A dish for work.
  7. Gluten-free.
  8. A lot of fiber.
  9. Low in salt (sodium).
  10. For children.
  11. Can be eaten with diabetes.
  12. Can be eaten by pregnant women.
  13. Low in calories.
  14. Gluten-free.

No. 6 – Recipe for quiche with spinach and mushrooms

Nutritional value.

One serving contains:

  • 205 calories.
  • 7 g of fat in total, including 3 g of saturated fatty acids (fat); 20 mg of cholesterol.
  • 400 mg of sodium.
  • 16 g of carbohydrates.
  • 3 g of fiber.
  • 20 g of proteins.

Serving size – 1 quiche

Recipe characteristics:

  1. Total cooking time 15 minutes.
  2. Recipe for 2 servings.
  3. Breakfast.
  4. Lunch.
  5. Main course.
  6. French cuisine.
  7. A lot of fiber.
  8. Low in salt (sodium).
  9. Can be eaten with diabetes.
  10. Can be eaten by pregnant women.
  11. Low in calories.
  12. Vegetarian.

No. 7 – Recipe for toast with avocado and egg

Nutritional value.

One serving contains:

  • 240 calories.
  • 12 g of fat in total, including 3 g of saturated fatty acids (fat); 185 mg of cholesterol.
  • 230 mg of sodium, and 330 mg of potassium.
  • 25 g of carbohydrates; 4 g of sugar.
  • 9 g of fiber.
  • 12 g of proteins.

Serving size: 1 toast.

Recipe characteristics:

  1. Total cooking time 15 minutes.
  2. Recipe for 4 servings.
  3. Breakfast.
  4. Lunch.
  5. Dinner.
  6. A budget dish.
  7. A lot of fiber.
  8. Low in salt (sodium).
  9. Can be eaten with diabetes.
  10. Can be eaten by pregnant women.
  11. Low in calories.
  12. Vegetarian.

No. 8 – Recipe for the vegetable casserole in the oven

Nutritional value.

One serving contains:

  • 120 calories.
  • 6 g of fat in total, including 2 g of saturated fatty acids (fat); 5 mg of cholesterol.
  • 190 mg sodium, 460 mg potassium, 105 mg phosphorus.
  • 7 g of carbohydrates; 4 g of sugar.
  • 2 g of fiber.
  • 10 g of proteins.

Serving size: 1 piece

The ratio of the main food groups

  • 1 part non-starchy vegetables.
  • 1 part of lean meat.
  • 1 part fat.

Recipe characteristics:

  1. Total cooking time 55 minutes.
  2. Recipe for 8 servings.
  3. Breakfast.
  4. Lunch.
  5. Main course.
  6. Gluten-free.
  7. A lot of fiber.
  8. Low in salt (sodium).
  9. Can be eaten with diabetes.
  10. Can be eaten by pregnant women.
  11. Low in calories.
  12. Gluten-free.
  13. Vegetarian.

No. 9 – Frittata with vegetables and cheese in the oven

Nutritional value.

One serving contains:

  • 200 calories.
  • 8 g of fat in total, including 3 g of saturated fatty acids (fat); 195 mg of cholesterol.
  • 440 mg sodium, 410 mg potassium, 240 mg phosphorus.
  • 15 g of carbohydrates; 4 g of sugar.
  • 3 g of fiber.
  • 16 g of proteins.

Serving size – 1 mold (tartlet)

The ratio of the main food groups

  • 1 part non-starchy vegetables.
  • 1/2 part of starch.
  • 2 parts medium-fat meat.

Recipe characteristics:

  1. The cooking time is 15 min, baking time is 20 min.
  2. Total cooking time 35 minutes.
  3. The recipe is for 4 servings.
  4. Breakfast.
  5. Gluten-free.
  6. A lot of fiber.
  7. Low in salt (sodium).
  8. Can be eaten with diabetes.
  9. Can be eaten by pregnant women.
  10. Low in calories.
  11. Gluten-free.
  12. Vegetarian.

No. 10 – Recipe for oatmeal banana cookies with nuts

Nutritional value of Oatmeal banana nut cookies

One serving contains:

  • 176 calories;
  • 6.2 g of total fat, including 1.2 g of saturated fat (fat); 33 mg of cholesterol;
  • 166 mg sodium, 228 mg potassium;
  • 26.4 g of carbohydrates; 11 g of sugar, and 6 g of added sugar;
  • 3.1 g of fiber;
  • 5.2 g of proteins;
  • 119 IU of vitamin A;
  • 2 mg of vitamin C;
  • 20 mcg of folic acid;
  • 85 mg of calcium;
  • 1 mg of iron;
  • 36 mg of magnesium.

Serving size: 1 biscuit

The ratio of the main food groups

  • 1 part fat
  • 1 part starch
  • ½ fruit
  • ½ other carbohydrates

Recipe characteristics:

  1. Baking time 15 -25 min.
  2. Total cooking time 50 min
  3. Makes 12 servings
  4. Without soy
  5. Gluten-free
  6. High in fiber
  7. Low in salt (sodium)
  8. Can be used for diabetes mellitus
  9. Can be used for cardiovascular diseases
  10. Low in calories
  11. Vegetarian

No. 11 – Recipe for muesli with raspberries

Nutritional value of Muesli with raspberries

One serving contains:

  • 287 calories
  • 6.6 g of fat, of which 1.2 g of saturated fat, 9 mg of cholesterol (cholesterol)
  • 82 mg of sodium
  • 460 mg of potassium
  • 51.8 g of carbohydrates, 13.3 g of fiber
  • 21 g of sugar
  • 13 g of proteins
  • 399 IU (IU) vitamin A
  • 32 mg vitamin C
  • 13 mcg of folic acid (folate)
  • 286 mg of calcium
  • 2 mg of iron
  • 47 g of magnesium

The recipe is designed for 1 serving – 1 ¾ cups

The ratio of the main food groups

  • 2 parts of starch
  • 1 part of the fruit
  • ½ low-fat milk

Recipe characteristics:

  1. Baking time 5 min.
  2. Number of servings 1
  3. Without eggs
  4. Good for bone health
  5. Can be eaten by pregnant women
  6. High calcium content
  7. Low in added sugar
  8. Low in salt (sodium)
  9. Free of soy
  10. Included in healthy aging programs
  11. High fiber content
  12. Low in calories
  13. Vegetarian dish

No. 12 – Recipe Eggs in pepper with avocado

Nutritional value of Eggs in pepper with avocado

One serving contains:

  • 285 calories
  • 19.5 g of fat in total, 4.6 g of saturated fat, 372 mg of cholesterol (cholesterol)
  • 589 mg of sodium
  • 716 mg of potassium
  • 14.2 g of carbohydrates, 5.9 g of fiber, 6 g of sugar
  • 15.1 g of protein
  • 3168 IU of vitamin A
  • 99 mg of vitamin C
  • 131 mg of folic acid (folate)
  • 81 mg of calcium
  • 3 mg of iron
  • 45 mg of magnesium

The recipe is designed for 4 servings

  • 1 serving – 2 eggs and ¾ cup avocado with hot sauce

Recipe characteristics:

  1. Cooking time 35 minutes
  2. The recipe is designed for 4 servings
  3. Without milk and dairy products
  4. No nuts
  5. Good for bone health
  6. Gluten-free
  7. Promotes immunity
  8. Low-calorie dish
  9. Vegetarian dish
  10. No eggs
  11. Without soy
  12. Recommended for diabetics
  13. Suitable for healthy eating programs
  14. A lot of fiber
  15. Low in carbohydrates
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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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