World breakfasts under 350 cals

Emma Brown | 04 Sep, 2017

Grill up

Grill up

Serves 1 - 343 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
343 11.0g 2.6g 28.0g 6.9g 31.4g 2.71g

Ingredients

  • 1 low fat Quorn sausage
  • 2 smoked bacon medallions
  • 1 hash brown
  • 3 mushrooms
  • ½ medium tomato
  • 1 medium egg
  • Dash of skimmed milk
  • 90g baked beans

Method

  1. Preheat the oven to 200°C and cook the hash brown and Quorn sausage for 15-20 minutes.
  2. Meanwhile, grill the bacon medallions, mushrooms and tomato under a low-medium heat for 10-15 minutes, turning half way.
  3. Scramble the egg with a dash of skimmed milk, and microwave for 1-2 minutes.
  4. Warm the beans through in a pan on the hob for 5 minutes, until piping hot.
  5. Serve and enjoy!
Salmon & cream cheese bagel

Salmon & cream cheese bagel

Serves 1 - 348 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
348 8.1g 2.5g 44.1g 6.0g 22.1g 2.20g

Ingredients

  • 1 sesame seed bagel
  • 30g low fat cream cheese
  • 40g smoked salmon
  • Sprig of dill

Method

  1. Lightly toast the bagel.
  2. Top with the cream cheese, smoked salmon and dill.
  3. Serve and enjoy!
Spanish omelette

Spanish omelette

Serves 1 - 346 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
346 16.1g 6.6g 22.6g 7.0g 29.6g 1.10g

Ingredients

  • 100g new potatoes, skin removed
  • Frylight
  • 6 cherry tomatoes, halved
  • 2 medium eggs
  • 1 medium egg white
  • 40ml skimmed milk
  • Handful of spinach
  • 25g lighter cheddar cheese, grated

Method

  1. Chop the potatoes into slices and boil over a medium heat for 10 minutes until starting to soften.
  2. Heat a non-stick frying pan over a medium heat and spray with 10 squirts of Frylight. Add the cherry tomatoes and heat through until starting to soften.
  3. Meanwhile, mix the eggs, egg white and milk together. Add the potatoes and spinach to the frying pan and stir well. Then pour over the egg mix.
  4. Turn the heat down and allow the omelette to slowly cook through.
  5. When it's nearly cooked through, sprinkle over the cheese, and pop under the grill for 3-5 minutes until melted and starting to brown.
Tomato & mozzarella bruschetta

Tomato & mozzarella bruschetta

Serves 1 - 316 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
316 17.3g 6.4g 29.7g 4.7g 12.9g 0.77g

Ingredients

  • 2 slices of crusty white baguette, 1 inch thick
  • 40g mini mozzarella balls
  • 6 cherry tomatoes, halved
  • 2 tsp olive oil
  • 4 basil leaves

Method

  1. Toast the bread until slightly golden.
  2. Top with the mozzarella, tomatoes and basil.
  3. Drizzle with olive oil.
Greek yogurt with honey & figs

Greek yogurt with honey & figs

Serves 1 - 278 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
278 0.3g 0.1g 49.0g 49.0g 22.2g 0.22g

Ingredients

  • 0% fat Greek yogurt
  • 2 tbsp of honey
  • 2 chopped figs

Method

  1. Mix 250g 0% fat Greek yogurt, with 2 tbsp of honey and top with 2 chopped figs.
Muesli with banana

Muesli with banana

Serves 1 - 321 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
321 3.6g 0.7g 60.0g 33.3g 11.9g 0.31g

Ingredients

  • 50g no added sugar muesli
  • 150ml of skimmed milk
  • medium banana, chopped

Method

  1. 50g no added sugar muesli, with 150ml of skimmed milk, topped with a medium banana, chopped.
Croissant and coffee

Croissant and coffee

Serves 1 - 309 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
309 8.4g 5.5g 48.6g 23.7g 12.7g 0.71g

Ingredients

  • 1 plain reduced fat croissant
  • 1 tbsp strawberry jam
  • 1 small skinny latte

Method

  1. Spread the jam inside the croissant and enjoy!

Nutritionist Emma Brown, MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.