Brunch Recipes Under 300 Calories

Hot and spicy, this twist on a classic quiche omits the usual calorie-heavy crust and instead uses a lighter crust made with cooked rice. For extra fiber and nutrients, use whole-grain brown rice instead of white rice. This dish is perfect for brunch or for a breakfast at dinner meal alongside a light garden salad.

Recipe: Cajun Quiche in a Rice Crust

This light and fluffy soufflé gets its volume from the addition of whipped egg whites. Egg whites are an excellent source of protein minus the fat found in the yolk of the egg. You can also try substituting spinach or broccoli for an extra dose of nutrients like fiber, folic acid and calcium.

Recipe: Arugula and Fontina Soufflé

This lightened version of a classic favorite is so rich and creamy that you'll never miss the extra fat and calories of the traditional recipe. Reduced-fat cheese is a good source of calcium, which helps build strong bones and teeth, and also prevents osteoporosis. Omit the bacon for a vegetarian option or substitute with lean turkey sausage if you wish.

Recipe: Hash Brown Casserole with Bacon, Onions, and Cheese

These parfaits are as tasty to eat as they are lovely to look at. Using low-fat yogurt saves on fat and calories while still giving you the benefits of protein and calcium. Strawberries and apricots add sweetness, and vitamin C and granola gives fiber and crunch.

Recipe: Brunch Parfaits

This sophisticated take on a casserole uses several healthful tricks for adding flavor. Use herbs, dried or fresh, like the herbes de Provence in this recipe to add flavor without adding sodium. Sharp provolone cheese has a strong enough bite that a small amount goes a long way in a recipe. Sautéed mushrooms in wine are another excellent way to add a meatier flavor to a dish without the extra fat and calories of using meat.

Recipe: Grits Casserole with Mushrooms, Prosciutto, and Provolone

Fluffier than scrambled eggs, this soufflé is just as easy to prepare and is perfect served alongside a juicy wedge of melon and a green salad. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. Eggs are also one of the only foods that contain naturally occurring vitamin D.

Recipe: Skillet Soufflé

The season's best vegetables and a variety of cheeses make this a crowd-pleasing and healthy meal that can be assembled the night before, refrigerated and cooked just prior to serving. The benefits of a diet rich in vegetables include lower blood pressure, reduced risk of heart disease, stroke, and some cancers.

Recipe: Garden Vegetable Crustless Quiche

Jump-start your morning with this heart-healthy dish that's bursting with healthful ingredients. Almonds are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants and an excellent source of monounsaturated fats that research has shown to be helpful in lowering cholesterol.

Recipe: Ranch Breakfast Muesli

Cherries are a terrific source of important nutrients such as beta carotene (more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber, folate and disease-fighting antioxidants.

Recipe: Cherry Clafouti

All of the classic breakfast elements–sausage, eggs and cheese–are featured in this casserole that's perfect for a crowd or can be cut in half for a smaller family meal. Using turkey sausage, egg substitute and reduced-fat cheese saves on fat and calories without sacrificing flavor. No one will ever guess it's only 184 calories per serving.

Recipe: Sausage and Cheese Breakfast Casserole