Low Fat Breakfast Quiche

Breakfast is one of the most important meals of the day ... one that truly 'breaks the fast'. Sadly in today's rushed times, breakfasts are often neglected and eaten on the go. Even if you are trying to lose weight, a good wholesome breakfast should be one of the heaviest meals of the day.

A low calorie breakfast ensures a good metabolism boost and good energy levels to kickstart the day. Low fat quiches, breakfast muffins, burritos and smoothies are easy to make and make for a tasty breakfast. Fuel your body for the day ahead with low fat breakfast recipes. Plan your breakfast the day before so that you can fix it easily in the morning.

Pick up tasty low fat breakfast ideas so that your taste buds are pampered too! Grab a fiber-rich protein-packed breakfast to get your nutrient boost and prevent binge eating. Ensure that your low-fat breakfasts contain wholegrain, calcium, fruit and protein.

Low fat breakfast quiche

A quiche is much like an egg custard. Savory additions like bacon, cheese, and other ingredients can vary. While traditional quiche recipes feature buttery crust with a filling made of whole milk, creams and eggs, low calorie lighter quiches eliminate the crust and make use of egg whites or liquid egg substitute. Evaporated milk mimics the rich flavor of creams. A classic quiche contains just eggs and seasoning flavored with ingredients to make a low calorie but satisfying breakfast. A quiche is probably a perfect breakfast recipe for losing weight and tasty munch.

Quiche recipe

Eggs large 2
Egg whites ½ cup
Evaporated milk 5 oz
Mustard 2 teaspoon
Salt to taste
Ground black pepper ¼ teaspoon
Dried herbs ¼ teaspoon
Cheese (optional) as it tends to increase the fat content

Preheat the oven to 400 degrees F and place the rack in the center. Apply cooking spray in a pie plate and whisk eggs, milk, mustard, salt, pepper and herbs. Pour into the pie plate and bake until firm in the center for about half an hour. Let it cool and then cut into wedges.

Low fat breakfast casserole

Oil 1 teaspoon
Onion diced 1 large
Green pepper diced 1 large
Ham diced 4 ounces
Turkey sausage lean 8 ounces
Milk low fat 1 cup
Egg substitute 2 cups fat free
Mozzarella cheese 1 cup part skim
Skim milk 1 cup
Mustard dry 1 teaspoon
Ground pepper 2 teaspoons
Salt to taste

Sauté onions and pepper in oil until soft. Add sausage, and when it browns add ham. Sauté for a few more minutes. Spray a casserole with non stick spray and layer ½ of pepper, onion, meat mix in the bottom of the casserole. Top with ½ cup of low fat baking mix and ½ cup of oil and cheese. Now cover the layer with pepper, onion and meat and top it with remaining baking mix and cheese.

In a large bowl, mix egg with substitute milk and spices. Pour the egg mixture over the layers in the casserole and with a knife, mix the casserole layers slightly to let the egg mixture penetrate through. To bake, preheat to 350 degree F for about half an hour until set in the middle. Cool before serving.

Breakfast quiche

Pie shell unbaked 9 inch 1
Sausage cooked and drained ½ lb
Cheese grated 2 cups
Potatoes 2 cups
Green onion 1 minced
Eggs beaten 5

Preheat oven to 425 degree F and spread sausage evenly at the bottom of prepared pie shell. Sprinkle cheese, potatoes and onion over sausage. Pour eggs over all. Bake for about five minutes and reduce heat to 375 degree F and bake for about 45 minutes, till browned and well set.

Low fat bisquick crust bacon and cheese quiche

Bacon cooked chopped slices 8
Onion chopped sauteed 1
Bisquick 12 cup
Eggs 4
Nonfat milk 2 cups
Pepper 1/8 teaspoon
Seasoned salt to taste
Low fat cheese grated 1 to 1 ½ cup

Preheat oven to 350 degree F and cook the bacon in a medium frying pan. Spray the pan with cooking spray. Sauté the onion and garlic over medium heat until softened. While the onion and garlic cook, chop up the bacon. In a large bowl beat the eggs and milk until just blended. Add that mixture, bisquick, onion, garlic salt and pepper. Mix and whisk for about a minute and spray pie plate or muffin tins with cooking spray.

Pour bisquick mixture evenly into the pie plate and sprinkle bacon and cheese on top of egg mixture and gently press below the surface with fork. Bake the quiche until the top is golden brown and a knife inserted near the center comes out clean. Let it stand for about 10 minutes before cutting. Baking time for pie plate is about 45 minutes.

The northern Mexican version of the burrito is internationally famous. A burrito is made up of a flour tortilla and it is filled with beef, chicken or pork. A burrito, to put it very plainly is a protein food wrapped in a starch casing.

Low fat breakfast burrito recipe

Onions chopped 2
Green chillies chopped ½ tablespoon
Egg substitute ½ cup
Cheese shredded and fat free 1 tablespoon
Salt and pepper to taste
Pepper sauce 1 dash
Tortilla low fat 1
Cooking spray

Coat a small frying pan with cooking spray, sauté the onions and chillies over medium heat until the onions are soft. In a small bowl, whisk together the egg substitute, cheese and seasoning including hot sauce. Pour the mixture into a pan with onions. Scramble for about 4-5 minutes until the egg is set. Warm the tortilla by placing it between two damp paper towels and microwave for 10 seconds.

This will make it soft. Spoon the scrambled egg down the middle of the tortilla and leave about two inches uncovered. Fold and flip forward the uncovered two inches. Fold over one of the uncovered side such that it over laps with the remaining uncovered side. Turn the burrito over the edges and serve immediately.

Baked oatmeal

Eggs 2 beaten
Unsweetened apple sauce 5 cup
Brown sugar 1/3 cup packed
Baking powder 2 teaspoon
Salt to taste
Oats 3 cups
Raisons ½ cup
Cinnamon 2 teaspoon

Heat oven to 375 degree F. Mix all the wet ingredients and stir in the dry ingredients and mix well. Spread this batter into a baking dish. Bake about half an hour. Cool and cut.

Healthy spinach and cheese burrito

Spinach frozen 2 cup
Mozzarella cheese skim milk 3 oz / low fat cheese
Salsa 1/3 cup
Whole wheat tortilla 3 serving

Heat the spinach for about two minutes in a microwave and add salsa and cheese. Stir and heat for about 40 seconds and strain excess fluid. Place in tortilla and roll. If necessary, add whole tomato, hot peppers and cilantro to taste.

Low fat breakfast muffins

Muffins come in various fillings, from gooey chocolate, toffee, lemons and blueberries to corn or cheese. Low fat, fiber rich muffins make for a quick breakfast on the go. You can carry them along to eat at work or even pack a couple to be eaten mid-morning.

Spiced apple butter bran muffins

Raisins ½ cup
Whole wheat flour ¾ cup
All purpose flour ¾ cup
Baking powder 2 ½ teaspoon
Salt to taste
Cinnamon ground ½ teaspoon
Wheat or oat bran ¾ cup
Egg beaten 1 large
Low fat milk ½ cup
Spiced apple butter ½ cup
Brown sugar light packed ½ cu p
Canola oil ¼ cu p
Molasses 3 tablespoon
Apple diced peeled 1 cup

Preheat oven to 375 degree F and coat 12 standard 2 ½ inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water and set aside. Whisk wheat flour and all purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in the bran. Whisk egg, milk, apple butter, brown sugar and oil and molasses in a large bowl until blended.

Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins. Add them to the diced apples and mix with other ingredients in the bowl. Scoop the batter into a prepared pan. Bake the muffins until the tops spring back when touched lightly. Allow them to cool in the pan for about 5 minutes.

French breakfast muffins

All purpose flour 1 ½ cup s
White sugar ½ cup
Baking powder 11/2 cup
Salt to taste
Eggs beaten lightly 1
Cup milk 1
Butter melted 1/3 cup

Preheat oven to 350 degree F and grease muffin cups or line with paper muffin liners. In a medium mixing bowl, stir together ½ cup of sugar, baking powder, nutmeg and salt. Make a well in the center of the mixture and stir together egg, milk, and melted butter. Add the egg mixture to the flour mixture and stir until moistened.

Spoon batter into prepared muffin cups. Bake in preheated oven for about 20 minutes and combine ¼ cup sugar and cinnamon. When muffins are baked, dip tops of muffins in the melted butter, and add cinnamon sugar mixture and serve warm.

Crustless breakfast quiche muffins

Eggs 3
Milk 1 ½ cup
Baking mix ½ cups
Sausage 12 oz
Shredded cheese ½ cups

Preheat to 350 degree F and brown sausage breaking with a spoon. Drain and mix egg, milk and baking mix. Season with salt and pepper. Divide egg mixture in 12 greased muffin tins. Divide sausage between muffin tins and cover with cheese. Bake for about 15 minutes and freeze left over muffins in single serving zip top bags. To reheat, place frozen muffins in microwave for approximately 60 seconds.

Low fat breakfast smoothie

A healthy nutritious smoothie is a great way to start your day. The fruit in the smoothie provides flavor and fiber. Either a fruit can be added to a smoothie or dairy products such as yogurt, or silken tofu to make the smoothie creamy and rich. Wheat germ, flax seeds, ground oats or nuts help boost the vitamin and fiber content for a quick breakfast in a glass.

Blueberry banana smoothie with flax seed

Blueberries frozen 1 cup
Banana 1
Non fat plain yogurt 6 ounces
Unsweetened almond milk ¾ cup
Flax seed 1 tablespoon
Ice cubes ½ cup

Place the ingredients in a blender and start blending at low speed and then gradually increase the speed until the ingredients are smooth. Add another 30 seconds to add air which makes the smoothie lighter. Pour into a glass and serve.

Vanilla date breakfast smoothie

Yogurt non fat 1 cup
Milk non fat 1 cup
Date 1 cup
Vanilla extract ½ teaspoon
Ice cubes 2 cups

Puree yogurt, milk, dates and vanilla in blender until smooth. Add ice cubes, puree until mixture is thick and smooth. Divide between glasses and serve.

Mango peach smoothie

Mango chunks peeled 1 cup
Peach peeled in chunks 1 cup
Peach nectar 1 cup
Lime juice 2 tablespoons

Combine all ingredients and blend until smooth.

Low fat pumpkin smoothie

Low fat yogurt 6 oz
Pumpkin canned 1.2 can
Apple peeled and chopped 1 tart
Banana ½
Cinnamon ¼ teaspoon
Ice 1 cup

Combine and mix until blended. Serve cold.

Smoothie with oatmeal

Soy powder ½ scoop
Oat meal dry ½ cup
Strawberries ½ cup
Banana ½ medium

Put strawberries, banana, soy protein, and ½ crushed ice and dry oatmeal in the blender and blend after each addition. Alternatively, oatmeal need not be blended and just sprinkled on top.