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18 Low-Calorie Breakfast Recipes for the Mediterranean Diet
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/d09bafb2a6.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/EatingWell-LWUC-Protein-Oatmeal-1x1-e624aab6c2b0421abd0953ac8cf55468.jpg "A bowl of Protein Oatmeal with banana.")
Say good morning to a tasty meal with these breakfast recipes. Each dish is lower in calories and prioritizes ingredients like whole produce, legumes, lean protein and grains to align with the Mediterranean diet and help you stay nourished. Options like our Raspberry-Mango Chia Seed Smoothie and High-Fiber Cranberry-Orange Overnight Oats will help kickstart your day on a healthy note.
01 of 18
Spinach & White Bean Egg Bake with Feta
This savory, protein-rich egg bake combines spinach, white beans and feta cheese in a satisfying dish perfect for breakfast, brunch or a light dinner. Creamy cottage cheese helps create a soft, custard-like texture, while the oregano and crushed red pepper give the dish flavor.
02 of 18
Raspberry-Mango Chia Seed Smoothie
This creamy smoothie delivers sweet tropical flavors, with frozen mango blending with fiber-rich raspberries and coconut milk for a thick, frosty base. Greek-style yogurt adds protein and tang to keep you satisfied, while dates add natural sweetness and fiber. With just a quick spin in the blender, you’ll have a refreshing, nutrient-packed smoothie ready to sip.
03 of 18
Protein Oatmeal
Start your day with this quick and satisfying protein oatmeal recipe. Simmering oats in milk creates a rich, creamy base, while protein powder and peanut butter add extra staying power. A topping of banana slices brings natural sweetness to every bite, but feel free to swap them out for your favorite fruit.
04 of 18
High-Fiber Cranberry-Orange Overnight Oats
These cranberry-orange overnight oats are pure fall sunshine in a jar. Each spoonful balances citrusy brightness, cranberry zing and cozy cinnamon spice between layers of creamy oats and chia seeds. These oats are perfect for meal prep or anytime you need a cheerful start to your day.
05 of 18
Black Bean & Pepper Jack Quiche
This black bean quiche with pepper jack cheese is perfect for brunch or a light dinner. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place. Serve it with a simple green salad or fresh salsa on the side.
06 of 18
Green Smoothie
This vibrant green smoothie with spinach, banana, mango and pineapple is a refreshing way to start your day. The spinach blends in seamlessly without overpowering the sweet tropical flavors. Banana gives the smoothie a creamy texture, while mango and pineapple bring natural sweetness and a bright, sunny taste.
07 of 18
Cinnamon-Pear Overnight Oats
These cozy spiced-pear overnight oats feature tender cinnamon-maple sautéed pears folded into creamy oats with crunchy pecans and chia seeds. A touch of Greek-style yogurt adds tang, while vanilla and cinnamon bring warmth. They’re perfect for make-ahead breakfasts throughout the week, and make a refreshing alternative to cooked oatmeal.
08 of 18
Egg, Tomato & Feta Breakfast Pita
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
09 of 18
Berry-Almond Smoothie Bowl
A little frozen banana gives creamy texture to this satisfying smoothie bowl.
10 of 18
Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.
11 of 18
Cocoa-Chia Pudding with Raspberries
Have chocolate for breakfast with this cocoa-chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.
12 of 18
Skillet Vegetable & Egg Scramble
Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.
13 of 18
Chickpea & Kale Toast
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
14 of 18
Rainbow Frittata
This delicious frittata is loaded with heart-healthy, omega-3 enriched eggs and a medley of colorful vegetables. Start cooking the vegetables on the stove and finish them up in the oven with the egg mixture. To serve, top with avocado slices, grape tomatoes and a touch of sriracha.
15 of 18
Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Shakshuka is a veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices. It's often served for breakfast or lunch in North Africa and the Middle East.
16 of 18
High-Protein Greek Salad Omelet Wrap
Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast.
17 of 18
Ricotta & Yogurt Parfait
Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.
18 of 18
Pistachio & Peach Toast
This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.
19 High-Fiber Make-Ahead Breakfast Recipes for Weight Loss
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/1d6f4af0e8.jpeg" title="">)
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Make-ahead breakfasts are the best secret to an easier and more delicious morning. Each serving of these healthy breakfast recipes is high in fiber to help keep you feeling full for longer and support your gut health. Plus, they are lower in calories to help support healthy weight loss. Try options like our High-Protein Apple & Peanut Butter Overnight Oats and our High-Protein Peanut Butter & Chocolate Chia Pudding for a satisfying and filling start to your day.
01 of 19
Raspberry-Lemon Cheesecake Overnight Oats
These raspberry-lemon cheesecake overnight oats taste like dessert for breakfast. A quick jam made with raspberries and chia seeds offer fiber to this recipe, while a lemon cheesecake-style topping adds a lovely whipped texture.
02 of 19
Tropical-Inspired Coconut-Mango Turmeric Chia Pudding
This tropical-inspired coconut-mango turmeric chia pudding layers a creamy coconut base with a mango-date puree for a naturally sweet and fiber-rich breakfast. It’s meal prep–friendly and packed with plant-based protein and fiber to keep you energized throughout the mornin
03 of 19
High-Fiber Strawberry-Banana Baked Oats
These strawberry-banana baked oats are naturally sweetened with bananas and maple syrup and studded with juicy strawberries. A sprinkle of fresh fruit on top makes this dish feel fresh and delicious. Bake it ahead and enjoy it warm or chilled throughout the week.
04 of 19
Black Bean & Pepper Jack Quiche
This black bean quiche with pepper jack cheese is perfect for brunch or a light dinner. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place. Serve it with a simple green salad or fresh salsa on the side.
05 of 19
Chocolate-Strawberry Chia Pudding
This strawberry-chocolate chia pudding is a fun, make-ahead breakfast that could easily double as a healthy dessert. Fresh strawberries and strawberry preserves add fruit-forward flavor, while a layer of melted chocolate and a sprinkle of sea salt give this sweet pudding a dessert-like twist.
06 of 19
High-Protein Morning Glory Muffins
Start your day with these high-protein morning glory muffins! Made with Greek-style yogurt, apples, carrots and whole grains, they’re naturally sweet and warmly spiced with a tender, moist crumb. A sprinkle of chopped walnuts and oats on top adds just the right amount of crunch.
07 of 19
Cinnamon-Pear Overnight Oats
These cozy spiced-pear overnight oats feature tender cinnamon-maple sautéed pears folded into creamy oats with crunchy pecans and chia seeds. A touch of Greek-style yogurt adds tang, while vanilla and cinnamon bring warmth. They’re perfect for make-ahead breakfasts throughout the week, and make a refreshing alternative to cooked oatmeal.
08 of 19
Raspberry-Banana Yogurt Parfait
This quick and easy raspberry and yogurt parfait combines creamy Greek-style yogurt with fiber-rich fruit and crunchy toasted pecans for a gut-friendly start to your day. Layering the ingredients in a jar makes for a portable, pretty and protein-packed meal that’s ready in minutes.
09 of 19
High-Fiber Cranberry-Orange Overnight Oats
These cranberry-orange overnight oats are pure fall sunshine in a jar. Each spoonful balances citrusy brightness, cranberry zing and cozy cinnamon spice between layers of creamy oats and chia seeds. These oats are perfect for meal prep or anytime you need a cheerful start to your day.
10 of 19
Make These Apple-Cinnamon Baked Oats After You Go Apple Picking
Just like your favorite fall pie, the warm flavors from cinnamon and vanilla combine in these apple-cinnamon baked oats. Baked oatmeal is the perfect breakfast for busy fall mornings—you can make a batch ahead of time and enjoy it throughout the week. Whole milk adds to the creaminess, but you can swap it out for a nondairy alternative if you prefer.
11 of 19
Berry Crumble Overnight Oats
With the perfect balance of creamy and crunchy textures, these berry crumble overnight oats will keep you satisfied all morning. The natural sweetness of the berries pairs beautifully with the cinnamon-spiced oat base, while the crumble topping adds a crunchy layer to each bite. The best part? You can use any mixture of berries or stick to your favorite—whether it’s juicy blueberries, tart raspberries, sweet strawberries or a blend of all three.
12 of 19
Spinach-Feta Cakes
These spinach-feta cakes are the best grab-and-go solution for busy mornings. These savory cakes combine plenty of spinach with the tangy creaminess of feta cheese. Baking them in a muffin tin ensures portions are perfectly sized and easy to grab. Enjoy these cakes warm straight from the oven or made ahead and reheated.
13 of 19
High-Protein Blueberry & Peanut Butter Chia Pudding
This high-protein blueberry and peanut butter chia pudding is a perfect make-ahead breakfast packed with fiber and protein to keep you energized throughout the day. Chia seeds soak up the blended almond milk and blueberries overnight, creating a creamy pudding that’s layered for a peanut butter-and-jelly effect.
14 of 19
Cosmic Brownie–Inspired Overnight Oats
These cosmic brownie–inspired overnight oats turn a childhood favorite into a nutritious breakfast with serious dessert vibes. These creamy oats are made with cocoa powder and a touch of maple syrup, with a chocolate topping that mimics the classic brownie ganache. For a fun and nostalgic touch, a scattering of rainbow sprinkles gives them their signature look.
15 of 19
Peach-Oatmeal Breakfast Bars
Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door.
16 of 19
Blueberry Pie–Inspired Overnight Oats
With a jammy blueberry filling and a crumble topping, these overnight oats taste like a slice of blueberry pie. Oat milk reinforces the flavor, while lemon zest and juice provide nice brightness. Fresh and frozen blueberries both work well here—let frozen blueberries thaw first before using.
17 of 19
York Peppermint Pattie–Inspired Overnight Oats
These minty York Peppermint Pattie–inspired overnight oats come together in just minutes. It’s the perfect recipe for meal prep because you can store it in jars, giving you a grab-and-go breakfast that’s worth waking up for.
18 of 19
Cranberry Cheesecake Overnight Oats
These fiber-rich cranberry cheesecake overnight oats will transform your breakfast into something special. Combining the tangy sweetness of cranberries with the rich, creamy flavors of cheesecake, these oats offer a delicious start to your day.
19 of 19
High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
These overnight oats pack 17 grams of protein per serving, thanks to Greek-style yogurt, peanut butter and soymilk. We sweeten these oats naturally with banana, and add blueberries for more fruity flavor. Divide the mixture into Mason jars for an easy grab-and-go breakfast.
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16 High-Protein Skillet Dinners in 30 Minutes or Less
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:max_bytes(150000):strip_icc():format(jpeg)/EWL-high-protein-enchilada-skillet-beauty-159_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-2bf46026b6aa4b539a387f72e53abdad.jpg "Recipe image of High-Protein Enchilada Skillet")
Whip up a dinner with minimal cleanup by making one of these one-skillet recipes. In only 30 minutes or less, you'll be enjoying your meal without having to worry about multiple pots and pans in the sink. And with at least 15 grams of protein per serving, these delicious dishes are satisfying choices that can help support muscle growth, bone health and healthy digestion. Recipes like our Pizza Bean Skillet and High-Protein Enchilada Skillet are easy, tasty and nutritious options for dinner tonight.
01 of 16
Pizza Bean Skillet
This one-pan vegetarian dinner captures all the savory, cheesy flavors of pizza in a hearty skillet of beans and vegetables. It’s quick enough for a weeknight and perfect for scooping up with crusty bread or serving over whole grains for a more filling meal.
02 of 16
Creamy Chicken, Corn & Poblano Skillet Casserole
This zesty skillet chicken casserole is perfect for a busy weeknight. A creamy sauce coats the chicken, offering a flavorful bite with a nice level of heat. Poblano peppers are generally mild, but their heat can vary. For a milder version, you can substitute green bell peppers and omit the jalapeño.
03 of 16
Easy White Bean Skillet
This easy white bean skillet brings together pantry staples and fresh greens for a comforting plant-based meal. Sweet onion, tomatoes and garlic form a rich, savory base for creamy white beans. A handful of spinach adds freshness and color, and a sprinkle of Parmesan ties everything together with salty richness. Served alongside toasted whole-wheat baguette slices for dipping, it’s a fast, satisfying dinner that’s perfect for busy weeknights or a simple weekend supper.
04 of 16
High-Protein Enchilada Skillet
This black bean and tofu enchilada skillet is a one-pan meal packed with plant-based protein. Crumbled tofu soaks up the sauce, while corn tortillas soften into it for a rich, satisfying filling. Black beans provide protein and fiber, and a sprinkle of cheese on top adds melty goodness to every bite. Quick and nutritious, this skillet meal is perfect for your next weeknight dinner.
05 of 16
Skillet Bruschetta Chicken
This flavorful skillet chicken bruschetta puts a tasty spin on a traditional dish. Drawing inspiration from the Italian appetizer, we replace the usual toasted bread with protein-packed chicken cutlets. The vibrant and juicy chopped tomato topping remains a constant, complemented by a drizzle of sweet and tangy balsamic glaze. For an added layer of flavor, serve topped with shaved Parmesan cheese or add some chopped olives to the tomato mixture for a briny kick.
06 of 16
Broccoli-Cheddar Butter Beans
These broccoli-Cheddar butter beans are a cozy dish that will remind you of broccoli-Cheddar soup, but in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor. Everything comes together in one pan, creating a thick texture that’s perfect for scooping up with crusty bread.
07 of 16
Marry Me White Bean & Spinach Skillet
This Marry Me White Bean & Spinach Skillet is a different take on Marry Me Chicken—a dish traditionally made with chicken coated in a sun-dried tomato cream sauce. By swapping in fiber-packed white beans and spinach as the main ingredients, we’ve given it a vegetarian spin. You’ll want to sop up every last bit of sauce, so serve this with a nice hunk of crusty whole-grain bread.
08 of 16
One-Pan Chicken Florentine
Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. This recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.
09 of 16
Creamy Balsamic Chicken & Mushroom Skillet
The sauce in this creamy balsamic chicken and mushroom skillet recipe strikes the perfect balance of acidity and sweetness. The shallots, garlic and thyme add aroma and flavor to the dish. Thin-cut chicken cutlets are key for getting dinner on the table quickly. If you can’t find chicken cutlets, make your own: Look for boneless, skinless chicken breasts that are about 8 ounces each. Slice them in half horizontally and pound to an even thickness.
10 of 16
Teriyaki Chicken Skillet Casserole with Broccoli
Whip up this quick and easy teriyaki chicken casserole in just one skillet—it’s the perfect go-to recipe for hectic weeknights, sure to satisfy a crowd. It’s ideal for making use of any leftover chicken and rice you have on hand. If you’re short on leftovers, a rotisserie chicken paired with a package of microwaveable brown rice is a good substitute.
11 of 16
Creamy Garlic Chicken & Broccoli Is a Must-Try, High-Protein Dinner
This creamy garlic chicken-and-broccoli skillet dinner comes together in just 20 minutes. Tender chicken cutlets are paired with crisp-tender broccoli in a light garlic cream sauce. A splash of white wine adds depth, while fresh parsley adds a pop of color and flavor.
12 of 16
Steak Enchilada Skillet
This one-skillet dinner is a breeze to pull together, making it perfect for busy weeknights—plus it's easy to build and adjust to taste for picky eaters. Flour tortillas are cooked right in the skillet with everything else. Add them gradually to prevent them from sticking together. For a slightly different flavor and firmer texture, swap out the flour tortillas for corn tortillas.
13 of 16
Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce
Serve these saucy, ultra-quick chicken cutlets over your favorite pasta. This easy dinner recipe is sure to become a new weeknight favorite.
14 of 16
Cast-Iron Skillet Pizza with Red Peppers, Chicken & Spinach
Whirring up roasted red peppers with olive oil and garlic makes a tangy sauce that's a nice alternative to classic pizza sauce. Don't have a large cast-iron skillet? Don't fret. We tested this recipe on a pizza stone and baking sheet as well. As long as you preheat whichever one you use, the crust will come out crispy every time.
15 of 16
Creamy Garlic Skillet Chicken with Spinach
Quick-cooking chicken cutlets are coated in a garlic cream sauce, while spinach adds a boost of color and nutrition to this easy one-skillet recipe.
16 of 16
One-Skillet Chicken Paprikash with Mushrooms & Onions
Try this quick and easy one-skillet version of the Hungarian classic chicken paprikash. Serve the chicken cutlets, mushrooms and creamy sauce over egg noodles with a green salad on the side.
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