21 Breakfast Recipes for a Flex-Approved Start to Your Day

Air Fryer Baked Eggs

baked eggs

Calories per serving: 81

The air fryer is a miracle machine, creating crispy, fried favorites with far less fat and fewer calories than traditional frying. But it isn’t just for fries and chicken fingers: The air fryer can make no-mess, no-fuss breakfast recipes. Just add eggs, some veggies and seasoning to a ramekin, and in five to eight minutes, a tasty, gourmet breakfast is piping hot and ready to go.

French Toast Cups

French toasts

Calories per serving: 137

Another one of our favorite breakfast recipes is a cinnamon-filled classic. A French Toast cup filled with cream cheese and strawberries … and it’s diet-friendly? It seems too good to be true, but it’s all about the ingredients. Replacing sugar with a stevia-based alternative and lightening up the cream cheese means that each of these cups is just 137 calories—even with all the cinnamon-sugar flavor you’re craving.

Peanut Butter French Toast

peanut butter french toast

Calories per serving: 238

You’re not still dreaming: That really says “Chocolate Peanut Butter French Toast.” And thanks to almond milk and egg whites to reduce calories, and a Nutrisystem shake to add protein, this indulgent morning slice can still help you lose weight. Keeping the chocolate chip and peanut butter servings measured to a smart portion helps keep this French Toast clocking in at a guilt-free 238 calories.

4-Savory Herb Muffins

herb muffins

Calories per serving: 122

The make-ahead breakfast recipe of all breakfast recipes—these muffins are a must-try. If you’re looking for something that isn’t so sweet, look no further: These herb muffins are easy to make in a batch on Sunday so you’ve got enough to take to work all week long. With the flavor of sweet potato, spice of thyme and the filling goodness of Greek yogurt and whole wheat flour, these on-the-go breakfast muffins taste substantial without the substantial calorie bomb you’d get from a bakery-bought muffin.

Sweet Potato Hash Power Bowl

breakfast recipes

Calories per serving: 242

Eating vegetables in the morning doesn’t always appeal to us as Americans: We’re used to steak and eggs, pancakes and sausage, and other sweet and savory fare. But starting your day with vegetable nutrition can put you on track to your four daily servings of non-starchy vegetables and can also start you day with fiber, a nutrient that could keep you feeling full until lunch. The solution: Change your idea of morning veggies. This sweet potato has bowl has peppers, onions and eggs, just like a loaded omelet, plus the savory, fiber-filled addition of sweet potato and the healthy fats from avocado to fill you up and power a great morning.

6-Superfood Smoothie Bowl

breakfast recipes

Calories per serving: 224

Another one of our favorite sweet breakfast recipes (which includes veggie servings!) includes a classic smoothie bowl. In this smoothie bowl, the strong flavors of cherry and pistachio mask the beets and riced cauliflower, meaning you get all the fiber and nutrition from those veggies, but without the taste. Greek yogurt adds creaminess and protein, so this bowl can help you feel full faster—and stay feeling full—long after you’ve finished your morning meal.

German Chocolate Smoothie Bowl

chocolate smoothie bowl

Calories per serving: 213

After you eat this bowl, your coworkers will ask what you’re smiling about so much. The answer: Chocolate! You’re just two steps away from creamy, chocolate indulgence in this protein-packed bowl that’s flavored with coconut and pecans, and thickened by a gooey frozen banana. Step one: Blend everything except the ice. Step 2: Add ice and blend some more. It’s so simple, so delicious, and still only 213 calories per serving.

8-BLT Avocado Toast

BLT avocado toast

Calories per serving: 102

Everything’s better with bacon—even the quintessential “millennial breakfast,” avocado toast. And the bacon’s even better when your morning meal is a mere 102 calories. You’d never guess it’s so “skinny” from the taste, though: Creamy avo, fresh tomatoes, zippy fresh lemon, bite from arugula and, of course, bacon. This is one of our breakfast recipes that every generation can agree on!

9-Sesame Avocado Toast

sesame avocado toast

Calories per serving: 178

Looking for something a little more unexpected from your avocado toast? How about the cool flavor of cucumber, the nuttiness of sesame, and a bit of zing from rice vinegar? For just 178 calories, this toast will give you a taste of some of your Asian flavor favorites in a breakfast that’s crunchy, creamy and satisfying—not just in flavor, but in the good fats loaded in the avocado.

10-Healthy Corn Pudding Casserole

healthy corn pudding

Calories per serving: 121

This casserole makes five delicious servings, so if you whip one up on Sunday, you’ve got breakfast all week. And what a breakfast: It’s got eggs, egg whites, ricotta cheese, corn and cornmeal for a slice that’s cheesy, filling, and comforting on a cold, dark morning. The best part: You don’t have to be a master chef to make it. You’re just four steps away from a week’s worth of healthy, protein-packed breakfasts.

11-Instant Pot Tomato Basil Frittata


Calories per serving: 115

The wonders of the Instant Pot never cease: Not only can the safe pressure cooker make rice and lentils in a snap, it can even make a fluffy, flavor-filled frittata with no fuss and minimal cleanup. Just put the ingredients in the bowl, push a button and 20 minutes later, you’re digging in to a gourmet breakfast that’s perfect for a weekend brunch or a Wednesday when you’re feeling fancy. And at a mere 115 calories per serving, there’s one thing you won’t feel: Guilt.

12-Air Fryer Frittata


Calories per serving: 75

Don’t have an Instant Pot? The other gadget-of-the-moment, the air fryer, can also make a fluffy frittata. With mushrooms and tomato, this entry’s got all the classic flavors of this Sunday morning staple. And at just 75 calories per serving, there’s room for even more—maybe a sprinkle of your favorite low fat cheese? Some yogurt with blueberries? This Flex meal leaves room for lots of flexing without sacrificing a speck of flavor. All hail the air fryer!

13-Breakfast Quesadilla with Broccoli and Cheddar


Calories per serving: 201

It’s been mentioned before, but getting your vegetables at breakfast is a great headstart on eating all your suggested servings. And if you do, you’ll be ahead of almost everyone you see: According to U.S. Dietary Guidelines for Americans, three-quarters of Americans don’t eat enough veggies. This recipe will have you getting in your veggie servings first thing in the morning. And what makes it even better? You get to add cheese. This quesadilla is gooey with the good stuff, and a great, healthy way to get America’s favorite vegetable on your a.m. plate.

14-Instant Pot Rice Pudding

breakfast recipes

Calories per serving: 152

This rice pudding is crammed with flavor: Cinnamon, cranberries, sweet stevia and coconut. Even better, it’s fast. Thanks to the pressure cooking of the Instant Pot, it can be ready in 30 minutes instead of taking all day or night—and with about half the calories you’d get from a store-bought rice pudding. It’s a hearty, filling, creamy breakfast that will get you powered up—instantly—and keep you feeling full with that fiber-rich brown rice until lunch.

15-Cheesy Egg White Breakfast Burrito with Sundried Tomatoes & Spinach

breakfast recipes

Calories per serving: 155

You hear a lot about goji berries, chia seeds and other stuff, but one superfood that rarely gets mentioned: Egg whites. It’s a serious snub! According to the United States Department of Agriculture (USDA), in just 17 little calories, the white of a large egg delivers 3.6 grams of hunger-controlling, belly-filling protein. It’s how a recipe like this burrito can clock in at just 155 calories, even with cheese, veggies and a wrap all included. Because it’s wrapped up and the recipe makes six of these delicious burritos, it’s also a freezable breakfast you can make in advance—so if you’re crunched for time in the morning, you’re not crunched for a protein-packed, flavor-filled breakfast that fits in with your goals.

16-Healthy Spanikopita

breakfast recipes

Calories per serving: 154

If you love this Greek spinach-and-cheese treat, you’ll love it even more for breakfast—and you’ll be astonished at how easy it is to make. In just 40 minutes with store-bought phyllo dough sheets, you can have those crispy layers of indulgence for just 154 calories per serving. Eating your veggies never tasted so great!

17-Banana Nut Overnight Oatmeal

breakfast recipes

Calories per serving: 276

It’s true: Oatmeal really does fill you up. In a 2013 study published in Journal of the American College of Nutrition, scientists found that oatmeal eaters were fuller for longer than other participants who had “ready-to-eat” cereal, even though they ate the same number of calories. The trouble for many people, though, is time. The morning is rushed. Who has time to make oatmeal?

If you make it the night before, you do! Just add the six ingredients of this banana nut oatmeal to a Mason jar, stick it in the fridge, and head to bed. When you wake up, breakfast is ready.

18-Cloud Eggs

breakfast recipes

Calories per serving: 72

Cloud eggs take a little bit of work, as you’ve got to separate the yolk and white before recombining them to cook. But the results are more than worth it: You wind up with a fluffy white and a runny yolk, all in a magical, cloud-like appearance that’s as much fun to see as it is to eat. Without adding an ounce of cooking fat, you’ve got the lightest, fluffiest egg you’ve ever had—perfect for an out-of-this-world egg sandwich or all alone with a dash of black pepper.

19-Easy Loaded Omelet Muffins

breakfast recipes

On Nutrisystem, counts as: 1 PowerFuel and 1 Vegetable

If you love eggs, but don’t have the time in the morning for a full, sit-down breakfast, we’ve got you covered: These protein-packed omelet muffins can be popped into a container and eaten on the go with no mess. They’re loaded with peppers, onions, and mushrooms so they’re full of flavor, and they’re simple to make in batches. Just drop the ingredients into a muffin tin, bake for 15 minutes, and presto: You’ve got four days of breakfast that will keep in the fridge for a grab-and-go option all week.

20-Savory Tahini Yogurt Parfait

breakfast recipes

Calories per serving: 215

Start your flavor feeling like you’re at a spa, with the cool flavor of cucumber, the nuttiness of Tahini, and the luxurious creaminess of Greek yogurt. Packed with protein, this yogurt parfait is savory where most are sweet, offering a different twist on your day-starting flavors, all in an easy-to-pack form that you can prep the night before and grab on your wait out the door. With layers of homemade granola, yogurt and topped with fresh green cucumber and parsley, everyone will be sapping pics of your ‘gram-worthy breakfast—but only you’ll get to eat it!

21-Superfood Overnight Oats


Calories per Serving: 268

Make your breakfast the night before with this berrylicious overnight oats recipe packed with nutritious ingredients. Our version of this delicious make-ahead meal features rolled oats, maca powder, hemp seeds, nonfat milk, strawberries and a dash of cinnamon. However, this recipe is very versatile and you can mix up your “superfood” ingredients based on what you have. Swap in blueberries, chia seeds and almond milk if you’d like! Get creative and enjoy this breakfast meal prep miracle.

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

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