World breakfasts under 350 cals

Emma Brown - Nutritionist | 15 Jun, 2020

Grill up

English Breakfast

Serves 1 - 343 cals per serving

Cals 343
Fat 11.0g
Sat fat 2.6g
Carbs 28.0g
Sugar 6.9g
Fiber 8.5g
Protein 31.4g
Sodium 2.71g

Ingredients

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

Method

  1. Preheat the oven to 400°F and cook the hash brown and veggie sausage for 15-20 minutes.
  2. Meanwhile, broil 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 skim 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 cals per serving

Cals 348
Fat 8.1g
Sat fat 2.5g
Carbs 44.1g
Sugar 6.0g
Fiber 4.1g
Protein 22.1g
Sodium 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 cals per serving

Cals 346
Fat 16.1g
Sat fat 6.6g
Carbs 22.6g
Sugar 7.0g
Fiber 3.1g
Protein 29.6g
Sodium 1.10g

Ingredients

  • 100g new potatoes, skin removed
  • Low calorie spray
  • 6 cherry tomatoes, halved
  • 2 medium eggs
  • 1 medium egg white
  • 40ml skim 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 low calorie spray. 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 broil for 3-5 minutes until melted and starting to brown.
Tomato & mozzarella bruschetta

Tomato & mozzarella bruschetta

Serves 1 - 316 cals per serving

Cals 316
Fat 17.3g
Sat fat 6.4g
Carbs 29.7g
Sugar 4.7g
Fiber 2.5g
Protein 12.9g
Sodium 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 cals per serving

Cals 278
Fat 0.3g
Sat fat 0.1g
Carbs 49.0g
Sugar 49.0g
Fiber 4.1g
Protein 22.2g
Sodium 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 cals per serving

Cals 321
Fat 3.6g
Sat fat 0.7g
Carbs 60.0g
Sugar 33.3g
Fiber 5.6g
Protein 11.9g
Sodium 0.31g

Ingredients

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

Method

  1. Pour the milk over the muesli, then top with the banana.
Croissant and coffee

Croissant and coffee

Serves 1 - 309 cals per serving

Cals 309
Fat 8.4g
Sat fat 5.5g
Carbs 48.6g
Sugar 23.7g
Fiber 1.2g
Protein 12.7g
Sodium 0.71g

Ingredients

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

Method

  1. Spread the jelly inside the croissant and enjoy!

Nutritionist Emma Brown (ANutr), 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.