Quick and Low Fat Breakfast Food Swaps
Save Time, Calories, and Money With These Simple Morning Meals
A common problem for most dieters is that they get bored with the same menu and bland tasting foods. Breakfast tends to be put on the backburner because most people don't "have time" put the effort into it and either end up skipping breakfast all together or wasting calories by stopping for a quick fast food fix. These helpful food swaps will make breakfast more appealing to your taste buds and to your wallet.
Note: All Nutrition Information is approximate - use the nutrition guide, per serving, on your chosen brand names for a more accurate calculation.
French Toast
Who doesn't love french toast? It even sounds like comfort food. With cinnamon, nutmeg, and warm maple syrup, even the pickiest of eaters will salivate at the mentioning of this breakfast favorite. Swapping out a few core ingredients will make this tasty morning meal a weekly rotation.
- 2 slices whole-wheat bread OR low calorie white bread
- 1/2 C fat free milk1/4 C egg substitute, like Egg Beaters
- Dash of cinnamon and nutmeg to your taste preference
- 1 pkg sugar substitute
- dash of salt
- Butter flavored cooking spray or butter substitute spray, like I Can't Believe It's Not Butter!®
Mix milk, egg substitute, and spices in a shallow bowl. Coat a skillet with the butter substitute and allow pan to become hot on medium heat. Dredge bread slices individually to soak up mixture. Place bread into pan and allow about 2-3 minutes on each side, enough time for the bread to crisp on the outside, while remaining slightly soft in the center.
Top with additional spices, sugar substitute, fresh banana or berries, and warm sugar-free maple syrup.
Calories: 19
Fat: 1.3g
Fiber: 5.6g
Bacon, Egg, and Cheese English Muffin (Or Bagel)
This quick and easy swap can be made even lighter by using a specifically low calorie brand name option or using whole wheat bread for the sandwich.
- 1 English Muffin, halved OR 1 bagel, halved
- butter substitute spray
- cooking spray
- 2 slices turkey bacon OR canadian bacon
- 1/4 C egg substitute or 1 large egg
- 1 2% pre-packaged cheese slice
Toast english muffin or bagel in toaster.
Place 2 slices of turkey bacon on a microwave safe plate and wrap in a paper towel. Microwave on High for 1 1/2 minutes. Set aside.
Spray a microwave safe mug with butter substitute or cooking spray. Beat egg or egg substitute in mug and cook on HIGH for 1 minute.
Spray cooked muffin or bagel with butter substitute, add slice of 2% cheese, egg, and slices of bacon to assemble the breakfast sandwich.
Experiment with different fillings or different types of bread. Try onion and chive cream cheese instead of butter or use a low fat onion bagel. You can cut even more calories by using a fat-free cheese slice.
Calories: 300
Fat: 7g
Fiber: 3g
Breakfast Burrito
A popular breakfast choice, this low-fat option will have you saying Olè!
- 1 Fat Free Flour Tortilla
- 1 large egg or 1/4 C egg substitute
- 1 2% or fat free cheese slice
- 2 T salsa
Spray a shallow pan with cooking spray and scramble the egg or egg substitute. While cooking, lay out the tortilla and place cheese slice in the center. Place scrambled egg on top of the cheese and spread on salsa. Roll into a wrap.
If you prefer to have meat in the burrito, add a few slices of canadian bacon, or vegetarian sausage crumbles.
Calories: 218
Fat: 4.2
Fiber: 5.8
Make these swaps your own and experiment with different ingredients, spices, and flavors. These easy and cheap breakfast ideas will help you transition into healthier eating while not missing out on your favorite foods.
You Need More Than a Cup of Joe
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