FOOD
RECIPES
11 Make-Ahead Breakfasts Under 300 Calories
1. MAKE-AHEAD INSTAND OATMEAL JARS | SlimToFits ORIGINAL RECIPES
Make-Ahead Instant Oatmeal Jars
Ingredients
- 1/2 cup (40 grams) uncooked quick oats
- 1 pinch salt
- 1/8 teaspoon cinnamon spice
- 1 tablespoon dried cranberries (or dried fruit of your choice)
- 1 tablespoon almond slivers (or nuts of your choice)
- 1 cup water
Directions
To make your oatmeal jar, layer the ingredients in the following order: oatmeal, salt, cinnamon, cranberries and almond slivers. Make as many jars as you’d like and store in a dry area. If you don’t have mason jars, feel free to make oatmeal packets using zip-lock bags. Remember to label with the date so you can keep track of freshness.
To cook the oatmeal with boiling water, bring 1 cup water to a rolling boil. Pour water into oatmeal jar and stir. Let the oatmeal stand for 4-5 minutes to soften. Then, stir and enjoy!
To cook the oatmeal by microwaving, pour oatmeal into a microwave-safe container large enough for it to bubble without spilling, then add 1 cup water. Microwave (at power level 7) for 2 minutes.
Nutrition Information
Serves: 1 | Serving Size: 1 oatmeal jar
Per serving: Calories: 229; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 5g; Sugar: 7g; Protein: 6g
Nutrition Bonus: Potassium: 170mg; Iron: 12%; Vitamin A: 0%; Vitamin C: 1%; Calcium: 4%
Energizing Tips (optional)
- Swap water for 1 cup of reduced fat (2%) milk to bump up calories and protein. (Per serving: Calories: 351; Total Fat: 11g; Carbohydrate: 49g; Dietary Fiber: 4g; Sugar: 19g; Protein: 14g)
- Mix in 1 tablespoon of peanut butter before serving to bump up calories and healthy fats. (Per serving: Calories: 334; Total Fat: 14g; Carbohydrate: 41g; Dietary Fiber: 6g; Sugar: 8g; Protein: 10g)
2:Cauliflower-Crusted Spinach Feta Pie
Rich, buttery spanakopita is a favorite at Greek restaurants, but a slice packs a hefty caloric punch. Luckily, the delicious combination of spinach and feta is just as alluring when lightened up and baked in a cauliflower crust. Naturally gluten-free, cauliflower makes a great alternative to flour-and-butter crusts and adds even more veggie servings to the pie.
Ingredients
For the crust
- 1 large head cauliflower, cut into 8 cups (1200g) florets
- 1 tablespoon Parmesan cheese, shredded
- 2 large egg whites
For the filling
- 6 large egg whites
- 2 large eggs
- 10 ounces (284g) frozen spinach, thawed and drained
- 3/4 cup (100g) feta cheese, crumbled
- 1/4 cup (25g) green onion, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon ground black pepper
Directions
For the crust
Preheat the oven to 400°F (200ºC), and coat a a deep, 9-inch pie pan with cooking spray, reserve. Spread a clean tea towel on the counter for draining the cauliflower.
Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.
While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.
For the filling
Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano and pepper. Stir to mix, and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.
Serves: 7 | Serving Size: 1/7 of a 9-inch pie
Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g
3:1-Minute Berry Peanut Butter Smoothie For Two
1-Minute Berry Peanut Butter Smoothie For Two
Ingredients
- 6 ounces (about 1 1/2 cups) fresh or frozen raspberries
- 2 tablespoons reduced-fat milk
- 2 tablespoons smooth natural peanut butter
- 1 teaspoon honey
- 1 cup ice cubes
Directions
Add all ingredients to a blender, and blend until smooth. Then, share it with a buddy and enjoy!
Nutrition Information
Serves: 2 | Serving Size: 1 cup
Per serving: Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein: 5g
Nutrition Bonus: Potassium: 23mg; Iron: 10%; Vitamin A: 1%; Vitamin C: 41%; Calcium: 2%
4:Peanut Butter Breakfast Cookies
Peanut Butter Breakfast Cookies
Ingredients
- 2 large (140 grams each), ripe bananas
- 2 large (50 grams each) eggs
- 2 1/2 cups (200 grams) rolled oats (certified gluten-free if necessary)
- 1 cup (260 grams) peanut butter
- 3 tablespoons honey
- 2 teaspoons cinnamon
- Pinch of salt
Directions
Preheat the oven to 350°F. Spray a cookie sheet with cooking spray.
Add the ripe bananas and eggs into a medium mixing bowl. Mix with a spatula, mashing on the banana to get chunks as small as possible. Add the oats, peanut butter, honey, and salt, and stir until just combined. The mixture will get thick and hard to stir.
Use a 1/4 cup measure to portion cookie dough into 12 balls. Take each ball and split it in half to create 24 smaller balls. Roll each ball and lightly smash it between your palms to create a mini cookie.
Place the cookies on the baking sheet. Bake until the edges start to brown, 12 to 15 minutes.
Nutrition Information
Serves: 8 | Serving Size: 3 cookies
Per serving: Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g
Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 2%; Vitamin C: 4%; Calcium: 3%
5:Lemony Strawberry Oat Soak With Kiwi Mint
Active time: 15 minutes Total time: 6 hours 15 minutes
The oat soak is like pre-cooked oatmeal, but better because you can eat it warm or cold. Instead of cooking the oats in water, they absorb the protein-rich milk and yogurt as they soak, giving them great flavor and creaminess. The addition of chopped strawberries gives the soak a pink tint, and a garnish of kiwi and mint is pretty and tasty.
RD tip: This recipe boasts 5g fiber and 8g protein, which helps you feel full longer. To maximize your feelings of fullness, drink a glass of water with this breakfast, which helps slow digestion and keeps you from getting hungry for a few hours.
Lemony Strawberry Oat Soak With Kiwi Mint
Ingredients
- 1 cup (88g) rolled oats
- 1 cup (240ml) skim milk
- 1 cup (240ml) 0% plain yogurt
- 2 cups (288g) strawberries, divided
- 2 teaspoons lemon zest
- 1 tablespoon maple syrup
- 2 medium kiwi fruit, peeled and chopped
- 2 tablespoons fresh spearmint, thinly sliced
Directions
In a 3–4 cup (480–720ml) storage tub, combine the oats, skim milk and yogurt, and stir to mix. Chop half of the strawberries very finely, and add to the oat mixture with any juice that they release. Add the lemon zest and maple syrup. Stir well. Cover and refrigerate for at least 6 hours or up to overnight.
Chop the remaining cup of strawberries and place in a small bowl. Add the kiwi and mint and toss to mix.
Serve 3/4 cup (66g) of the oat mixture topped with about 6 tablespoons of the fruit.
Serves: 4 | Serving Size: 3/4 cup oats, plus 6 tablespoons topping
Nutrition (per serving): Calories: 186; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 75mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 18g; Protein: 8g
6:Savory Sweet Potato Muffins
Active time: 15 Minutes Total time: 40 Minutes
While great for breakfast, these moist, herb-flecked muffins are perfect if you’re looking for something to pair with a simple soup or other savory meal. High-fiber, antioxidant-rich sweet potatoes give the muffins an orange glow and plenty of plant-based nutrition.
Savory Sweet Potato Muffins
Ingredients
- 2 cups (240g) whole-wheat pastry flour
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1 teaspoon dried thyme
- 1 cup (200g) mashed sweet potato
- 2 large egg whites, lightly beaten
- 1/4 cup (60ml) olive oil
- 1/4 cup (60ml) maple syrup
Directions
Preheat the oven to 350ºF (175ºC). Line nine cups of a muffin tin with muffin papers. In a large bowl, combine the pastry flour, baking soda, baking powder, salt and thyme; whisk to mix well.
In a medium bowl, combine the sweet potato puree, egg whites, olive oil and maple syrup and whisk until smooth.
Stir the sweet potato mixture into the flour mixture until just combined.
Use heaping 1/4-cup scoops of batter to portion into the cups, dividing any extra between them. Smooth the tops if needed.
Bake for 20–25 minutes, until a toothpick inserted in the center of a muffin comes out with no wet batter clinging to it.
Cool on racks, when cooled, store tightly covered in the refrigerator for up to four days.
Serves: 9 | Serving Size: 1 muffin
Nutrition (per serving): Calories: 206; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g
7:Pumpkin Pie Oatmeal
Pumpkin Pie Oatmeal
Ingredients
- 2 cups (490 grams) low-fat milk
- 1 cup (240 grams) water
- 2 1/2 cups (200 grams) uncooked quick oats (certified gluten-free, if necessary)
- 1/4 cup (60 grams) canned pumpkin puree (certified gluten-free, if necessary)
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- 1 1/2 teaspoons pumpkin pie spice
- 2 tablespoons honey
NOTE: No pumpkin spice? No problem! Add 1 teaspoon ground cinnamon and 1/2 teaspoon ground nutmeg to the bread batter instead.
Directions
In a saucepan, combine milk and water and heat over medium-low heat for 2–3 minutes. Add oats, pumpkin puree, vanilla extract, salt and pumpkin pie spice to the pot, then stir until well combined. Allow the oatmeal to simmer for 2–3 minutes.
If the oatmeal is too thick, stir in a tablespoon of water at a time until it reaches the desired consistency.
Add honey, and stir. Enjoy!
Serves: 4 | Serving Size: 1 cup oatmeal (230 grams)
Nutrition (per serving): Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g
Nutrition Bonus: Potassium: 267mg; Iron: 14%; Vitamin A: 40%; Vitamin C: 6%; Calcium: 21%
8:Keto Walnut-Cashew Porridge
Active time: 10 minutes Total time: 4 hours, 10 minutes
Looking for a high-protein, low-carb breakfast you can make ahead? With a little advance planning, this tasty porridge is quick to throw together in the morning or you can make a batch the night before and warm it up when it’s time to eat. The nuts in this recipe provide monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can improve heart health and reduce inflammation.
Keto Walnut-Cashew Porridge
Ingredients
- 1/4 cup (35g) raw cashews
- 1/4 cup (27g) walnuts
- 1 cup (240ml) unsweetened almond milk
- 1 teaspoon vanilla
- 2 tablespoons chia seeds
- 1 medium apple, chopped
- 1 teaspoon cinnamon
Directions
Soak the cashews and walnuts in cool water for at least 4 hours or overnight, then drain and rinse. Place the soaked nuts in a food processor and grind to a slightly chunky texture, then transfer to a small pot. Add almond milk and vanilla and place over low heat. Stir for about 5 minutes to soften and thicken the mixture. Stir in chia seeds and cook for another minute. Remove from heat. If desired, let cool and store, tightly covered, for up to four days, reheating as needed in the microwave. In a medium bowl, toss the chopped apple and cinnamon and serve porridge with apple pieces on top.
Serves: 2 | Serving Size: 1/2 cup plus 2 tablespoons nut porridge topped with about 1/2 cup apple pieces
Nutrition (per serving): Calories: 291; Total Fat: 20g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 60mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 8g
9:Avocado, Kale and Spinach Smoothie
- 1 cup (240 ml) kombucha
- 1 cup (240 ml) non-fat plain yogurt
- 1/2 medium avocado
- 1 medium banana, frozen
- 1 medium kiwi fruit, peeled
- 2 cups (480 ml) spinach
- 1 cup (240 ml) kale, packed
Directions
In a powerful blender, place the kombucha and yogurt, then add the avocado, banana and kiwi; top with spinach and kale.
Secure the lid, insert the tamper and turn on the blender. Blend on high speed until smooth and creamy. Serve immediately.
Serves: 2 | Serving Size: 2 cups
Nutrition (per serving): Calories: 210; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 43mg; Carbohydrate: 35mg; Dietary Fiber: 7g; Sugar: 18g; Protein: 7g
10:Vegan Banana Muffins With Almond-Apple Spread
Active time: 20 minutes Total time: 45 minutes
Most muffins are loaded with sugar and oils, but these tasty little treats rely on bananas for all the sweetness they’ll need. A spread made from almond butter and unsweetened applesauce gives them a protein boost.
Vegan Banana Muffins With Almond-Apple Spread
Ingredients
For the muffins
- 2 cups (240g) whole-wheat flour
- 1 teaspoon baking soda
- 2 teaspoons cinnamon
- 1 1/2 cups (337g) ripe banana, mashed
- 1 cup (240ml) almond milk
- 2 tablespoons flaxseed, ground
- 1 tablespoon lemon juice
- 2 teaspoons vanilla
For the spread
- 1/2 cup (125g) almond butter
- 1/2 cup (122g) applesauce, unsweetened
Directions
Preheat the oven to 350ºF (175ºC). Line a muffin tin with 12 muffin liners and set aside.
In a large bowl, combine the whole-wheat flour, baking soda and cinnamon, whisking to mix.
In a medium bowl, stir the mashed banana, almond milk, flaxseed, lemon and vanilla. Let stand for 5 minutes while flax thickens the liquids.
Stir the banana mixture into the flour mixture, until just combined; don’t overmix.
Scoop slightly rounded 1/4-cup portions of batter into each muffin cup. Divide any extra among the cups. Bake for 25 minutes, until a toothpick inserted into the center of a muffin comes out dry.
While the muffins bake, combine the almond butter and applesauce, mashing with a fork until smooth.
Serves: 12 | Serving Size: 1 muffin and 2 tablespoons spread
Nutrition (per serving): Calories: 125; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 22mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g
11:Apple Cider Mini Muffins
Active time: 20 minutes Total time: 45 minutes
All the great autumn flavor of cider donuts with less sugar and no deep frying? Sign us up! These mini muffins are sweetened in part with cooked apple cider and fresh apple and use whole-wheat pastry flour to include a little whole-grain fiber. We dip them in cinnamon sugar to finish, but that’s optional. Nutrition bonus: This recipe sneaks in roughly 20% of your daily calcium.
Apple Cider Mini Muffins
Ingredients
For the muffins
- 1/2 cup (118ml) unsweetened apple cider
- 1/2 cup (70g) apple, peeled and finely diced
- 1 cup (140g) whole-wheat pastry flour
- 1/2 cup (110g) sugar
- 1 teaspoon baking powder
- 1 teaspoon pumpkin pie spice
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon salt
- 1 large egg
- 1/2 cup (118ml) 2% milk
- 1 teaspoon vanilla extract
- 1 1/2 tablespoons melted butter or coconut oil
For the topping (optional)
- Coconut or olive oil cooking spray
- 2 tablespoons sugar
- 1/2 teaspoon cinnamon
Directions
Preheat oven to 350°F (177°C). Coat 20 wells of a 24-well mini muffin pan with cooking spray. Combine the apple cider and apples in a small saucepan and bring to a boil over medium-high heat. Simmer, stirring occasionally, until cider is absorbed by the apples, about 10 minutes. Pour into a small bowl and refrigerate until cool, 10 minutes.
Whisk together the flour, sugar, pie spice, cardamom and salt in a large bowl. In a medium bowl, whisk together egg, milk and vanilla. Combine the wet ingredients with the dry, then add the reduced apple cider mixture and butter or coconut oil, and stir with a rubber spatula until just combined.
Spoon the batter into prepared muffin tin, filling the wells 3/4 full, about 2 tablespoons per well. (The batter is quite thin; a small ice cream scoop is ideal for portioning the batter.) Bake until the tops of the muffins are dry and golden brown, 15–18 minutes. Remove from oven and let cool for 10 minutes before removing from pan.
If you’d like to top the muffins, mist with cooking spray. Combine sugar and cinnamon in a small bowl and dip tops in the sugar. Serve warm or keep in an airtight container at room temperature for up to 2 days. Makes 20 mini muffins
Serves: 10 | Serving size: 2 mini muffins
Nutrition (per serving): Calories: 98; Total Fat: 3g; Saturated Fat: 1.5g; Monounsaturated Fat: 1g; Cholesterol: 24mg; Sodium: 74mg; Carbohydrate: 18g; Dietary Fiber: 1g; Sugar: 15g; Protein: 2g
