Each of these breakfast recipes is about 300 calories.
Maple-Pear French Toast
Melt 1 teaspoon butter in a skillet. In a bowl, whisk together 1 egg and 1 egg white. Dip 2 slices whole wheat cinnamon bread in egg; add bread to pan. Cook 2 minutes per side. Toss 1/2 pear, sliced, with 1 tablespoon light pancake syrup and spoon over toast.
Tomato and Goat Cheese Frittata
Mist a skillet with nonstick cooking spray. Whisk together 1 egg and 2 egg whites. Add a pinch of salt and pepper; pour into pan. When eggs are halfway set, add 5 halved grape tomatoes and 1/2 ounce crumbled goat cheese. Cook until fully set, about 5 minutes. Serve with 1 slice whole-grain toast.
Cook 1/2 cup old-fashioned oats in 3/4 cup skim milk and 1/4 cup water according to package directions. Slice 1/2 banana into rounds and sprinkle with 2 teaspoons brown sugar and 1/8 teaspoon cinnamon. Microwave for 30 seconds and stir into oatmeal.
Bacon, Tomato, and Cheddar Muffin
Top one 100-calorie English muffin with 2 slices tomato, 2 slices reduced-fat cheddar cheese, and 2 slices cooked turkey bacon. Warm in a toaster oven for 5 minutes.
Apple-Cinnamon Breakfast Sundae
In a bowl, combine 1 diced apple, 2 teaspoons lemon juice, 2 teaspoons brown sugar, and 1/4 teaspoon cinnamon. Microwave 2 minutes; let cool slightly. Ladle over 1 cup light vanilla yogurt. Sprinkle with 1 tablespoon chopped walnuts.
Southwestern Breakfast Wrap
Mist a frying pan with nonstick cooking spray. Whisk together 1 egg, 2 egg whites, 2 tablespoons salsa, and a pinch of salt and pepper. Pour into pan and scramble. Spoon onto 1 whole wheat tortilla. Top with 1 tablespoon shredded reduced-fat cheddar cheese, 1/ cup chopped tomato, 1 tablespoon chopped cilantro, and 2 more tablespoons salsa; roll up