Quick and Healthy Breakfast Recipes (under 400 calories)

Whether you’re breaking your fast later in the day, or you just can’t imagine getting on with your day until you’ve eaten first, finding nutritious and convenient breakfasts are the key to a healthy lifestyle.

Keep reading to find out a few of our favourite quick and healthy breakfast recipes ready for the next time you break your fast.

Benefits of Time Restricted Eating

It’s a myth that breakfast is the most important meal of the day, and more people are now choosing to skip breakfast and extend their overnight fast due to the impressive health benefits of intermittent fasting.

TRE (time-restricted eating) is the practice of extending your fast and reducing your eating window. This can involve skipping breakfast or eating dinner earlier than you usually would and is recorded in hours like 16:8 (16 hours of fasting then eating within 8 hours). 

Practicing TRE brings a range of health benefits as a result of giving your body more time to focus on resting and repairing than on digesting food. For example, studies have shown TRE may

• Aid weight loss¹
• Improve blood pressure²
• Stabilise blood sugars³
• Improve sleep⁴
• Improve mood⁵

To reap some of these incredible benefits, try opening up your eating window an hour later and see how you get on. But whether you eat first thing in the morning, or you start your eating window later in the day, it’s important to break your fast with quality protein, fibre and healthy fats. 

For a little inspiration, we’ve gathered some of our favourite quick and healthy breakfast recipes that are all under 400 calories.

Quick and healthy breakfast recipes:

Keto Mug Bread

5 minute prep, 212 calories per serving

Forget toast for breakfast (which contains little to no nutrition and throws your blood sugars out of whack); it’s time to try this Keto Mug Bread instead. This recipe is low in carbs, sugar and calories but high in fibre and protein which is ideal for breaking a fast. The blend of flaxseed, pumpkin seeds and ground almonds are super satisfying, yet this quick and healthy breakfast recipe comes in at just 212 per portion.

Tip: For added healthy fats, fibre and flavour, top your keto mug bread with avocado and asparagus, or some eggs for additional protein. 

The Fast 800 Shakes

1 minute prep, 200 calories per serving

If you’re looking for quick and healthy breakfast recipes, it doesn’t get quicker than a nutritious shake. Our range of shakes were designed by our team of nutritionists to be packed full of the key nutrients you need to start off your day right. Keep your cupboards, desk drawer or car stocked up for those busy days when you would otherwise reach for carb-heavy, sugary breakfasts. Simply shake and go to stop yourself snacking throughout the morning!

Tip: If you often start your day with a coffee instead of breakfast, you will love our Coffee Shake. With that familiar depth of flavour, this shake won’t give you jitters or headaches, it’ll just give you all the plant-fuelled energy you need to get you until your next meal.

Spiced Pears with Yogurt

5 minute prep, 393 calories per serving

Who doesn’t love a dessert for breakfast? This is the ultimate weekend indulgence, and it’s one of our favourite quick and healthy breakfast recipes. It’s an ideal dish to break your fast, and using healthy fats like olive oil, walnuts and full-fat Greek yogurt will keep you full until your next meal. 

Tip: Grill a few of these sweet cinnamon-coated pears at a time and keep in the fridge as an easy meal prep for breakfasts throughout the week. No pears? Simple, switch for apples or add your favourite low sugar fruit, like blueberries, raspberries or strawberries.

Golden Smoothie Recipe

2 minute prep, 291 calories per serving

We couldn’t share the best quick and healthy breakfast recipes without including a smoothie recipe. They take just two minutes to whizz up and are perfect to prepare in the evening ready for the next morning. This Golden Smoothie features The Fast 800’s sweet Salted Caramel shake powder, blended with powerful anti-inflammatory ingredients like turmeric and cinnamon. The banana and almond milk make this a super creamy smoothie to enjoy on any morning when you want to kickstart your energy for the day. 

Tip: Swap out the Salted Caramel powder for any of our other delicious shake flavours to switch up your smoothie. This recipe would be just as tasty with banana, chocolate or vanilla flavoured shake powder!

With such great health benefits of delaying your eating window, why not try eating your breakfast a little later tomorrow? Just remember to break your fast with a nutritious meal, and don’t let lack-of-time be an excuse! See here for our full shakes range for the ultimate quick and healthy breakfast.