Healthy fat is an important part of a balanced diet. Too often, though, breakfast foods are full of saturated and trans fat (the bad kinds). In this article, we’ve compiled a list of our favorite low-fat breakfast recipes to help you eat well and feel better.
We’ll also let you in on how you can be a part of The Soulfull Project’s unique community efforts to supply servings of our hot cereal to food banks in your area.
Low-Fat Breakfast Recipes
1) Oatmeal Smoothie
If you’ve got a family to feed and you’re searching for tasty low-fat breakfast recipes that everyone will love, look no further than our favorite: the oatmeal smoothie.
There are plenty of recipes floating around out there (we’ve included more at the end of this section), but our go-to low-fat breakfast treat is what we’ve lovingly named “The Kitchen Sink.”
It tastes great and is full of fruit, veggies, healthy fat, and plenty of protein to get your day started right.
Yes, there are a lot of ingredients (everything BUT the kitchen sink) and you’ll need a good-sized blender to fit it all in, but the result is 10 cups of wholesome goodness that will keep you energized and full until lunch.
Note: This recipe yields a bit more than 8 cups of smoothie (enough for two active adults). Adjust the recipe to your needs.
- 2 cups of oatmeal
- 4-5 ounces of spinach
- 4-5 ounces of sliced zucchini
- 4-5 ounces of sliced carrot
- 2 cups of beans (we like black or garbanzo)
- 5 ounces of frozen blueberries
- 5 ounces of frozen strawberries
- 2 cups of juice (we use a mixed berry blend)
- 1.5 cups of water
- ½ teaspoon each of turmeric, ground ginger, and cinnamon
- 2 tablespoons each of chia, flax, and hemp seed
- 1 or 2 scoops of pea protein powder (optional)
- Add all ingredients into a blender
- Mix until smooth
- Pour into quart mason jars (or smaller glasses)
- Serve with a straw
For more delicious and nutritious oatmeal smoothie recipes, check out this article from The Soulfull Project blog:
2) Yogurt Low-FAt Breakfast Bowl
This quick and easy (and nutritious) low-fat breakfast recipe will fill your kitchen with delicious aromas and have your taste buds watering even if you’re not fully awake yet.
- 2 cups of plain Greek yogurt
- 1 cup of fresh berries
- ¼ cup of honey
- ½ cup of granola or muesli
- 1 cup of freeze-dried mango, pineapple, or cranberries
- 1 teaspoon of tandoori spice or curry powder
- Pinch of cilantro
- Set stove burner to low
- In a small skillet or pan, toast spice or curry
- Stir for about two minutes or until very fragrant
- Remove from heat
- Pour into small bowl or glass
- Add honey and stir until mixed
- Measure yogurt into a bowl
- Drizzle with spiced honey
- Top with granola, fruit, and cilantro
This recipe makes two servings of one cup each.
Need more ideas for toppings you can add to yogurt or oatmeal? This article from The Soulfull Project blog will help:
3) Oatmeal Bars
Don’t have time in the morning to sit down for a low-fat breakfast? Whip up a batch of oatmeal bars the night before and grab one on your way to work or class (even if your office or classroom is your kitchen table).
One of our favorite recipes is this Cinnamon Streusel treat that is sure to please.
- 2 packets of The Soulfull Project’s Apple Cinnamon Multigrain Hot Cereal
- 1 cup of all-purpose flour
- 2 teaspoons of ground cinnamon
- 1.5 teaspoons of baking powder
- 1 teaspoon of baking soda
- 1 egg
- ½ cup of plain Greek yogurt
- 2 tablespoons of pure maple syrup
- 5 tablespoons of melted butter
- 1 teaspoon of vanilla extract
- Preheat oven to 375° Fahrenheit
- Grease an 8” x 8” pan
- Combine all dry ingredients in a large bowl (set aside)
- Combine all wet ingredients
- Fold wet ingredients into dry ingredients
- Pour batter into 8” x 8” pan
- Streusel Topping: Combine 2 tablespoons of all-purpose flour, 1 tablespoon of melted butter, 2 tablespoons of rolled oats, and 2 tablespoons of cinnamon
- Sprinkle topping over the batter
- Bake for 20-25 minutes
- These bars are very light and fluffy, so let them cool completely before cutting
If you want to make your oatmeal bars vegan, try these substitutions:
- Flax egg for the regular egg
- Melted coconut oil for the butter
- Dairy-free yogurt for the regular yogurt
And if you want to give your breakfast a protein boost, add a scoop of vanilla protein powder to the streusel mix instead of flour.
For more easy-to-eat oatmeal bar recipes, take a few minutes to peruse this article:
4) Overnight Oatmeal
Another no-time-to-waste low-fat breakfast idea is overnight oatmeal. Like with the oatmeal bars mentioned above, you do all the prep work the night before and then reap the rewards in the morning.
Here’s a simple overnight oatmeal recipe that you can customize to your heart’s content.
- Milk, water, or broth
- Seeds (e.g., chia, flax, hemp, etc.)
- Yogurt (Greek or plain vanilla works well)
- Vanilla extract
- Sweetener (e.g., brown sugar)
- Toppings of your choice
- Add 1 cup of rolled oats to the container of your choice
- Add 1 cup of liquid
- Add ⅛ cup of seeds of your choice (we like hemp, chia, and flax)
- Add 1 tablespoon of yogurt
- Add ½ teaspoon of vanilla extract (more or less to taste)
- Mix oats and liquid (and any other ingredients) until you don’t see any clumps
- Seal or cover with a lid
- Place in the refrigerator for at least two hours
- In the morning, add your favorite toppings
Want suggestions on low-fat breakfast toppings that taste great with overnight oatmeal? Take a look here:
5) Savory Hot Oatmeal
We love umami in the morning! And this low-fat breakfast of savory hot oatmeal delivers a rush of those flavors with a nutritious kick.
- Shiitake or portobello mushrooms
- Pine nuts
- Chopped chives
- Olive oil or coconut oil
- While cooking oatmeal on one burner, preheat second burner to medium heat
- Add 2 tablespoons of pine nuts to a skillet or pan
- Stir until golden brown
- Remove from heat
- Crush half of the nuts with a spoon or rolling pin
- In the same pan, saute sliced mushrooms in oil over medium heat until golden
- Remove from heat
- Sprinkle on salt and pepper to taste
- When oatmeal is done cooking, add mushrooms
- Add chopped chives and crushed and whole pine nuts
For more savory oatmeal recipes that even your kids will love, take a few moments to read this article from our blog:
A Delicious Low-Fat Breakfast In Just Minutes
For a delicious low-fat breakfast in just minutes, try a serving or two of hot cereal. Hot cereal is a mix of whole grains including rye, quinoa, flax, chia, oats, and
barley boiled in water, milk, or broth.
It’s similar to oatmeal but with even more nutrition. And with flavors like Apple Cinnamon, Blueberry Almond, Brown Sugar Pecan, Cinnamon Spice, and Tart Cherry, there’s a hot cereal for everyone in your family.
When you serve hot cereal as part of your low-fat breakfast, you’ll feel good inside and out because you’re doing everything you can to promote health and well-being in your household.
You’ll also be helping your neighbors experience the same nutritional benefits that you enjoy. How so?
Through The Soulfull Project’s serving-for-serving program.
For every serving of The Soulfull Project’s products you purchase, we’ll provide a serving of our hot cereal to a regional food bank in your area.
With your help, everyone can enjoy a delicious low-fat breakfast — even those in need.
For more information on the serving-for-serving program and to check out all our delicious hot cereal flavors, visit TheSoulfullProject.com today.