Skip to content

20 Breakfast Ideas to Lose Fat

These delicious meal ideas will surprisingly help you lose weight. 
FACT CHECKED BY Christopher Roback

You don't have to skip breakfast to lose weight. In fact, if you eat the right foods first thing in the morning, you can help your body burn more fat. "The majority of people who are trying to lose fat have a common issue of insulin resistance. Insulin resistance is prevalent in the U.S., and it makes those people extremely carbohydrate intolerant," explains Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest. "Focusing meal choices on protein, vegetables, and healthy fats while limiting carbohydrates is the best direction for both satiety and fat loss." Here are 20 breakfast ideas to help you lose fat while satiating your tastebuds.

Chia Pudding


Chia pudding is delicious and high in fiber. "This can be prepped in advance so all ready to eat at home or take on the run," says Gomer. 2 tablespoons chia seeds ("once they are soaked they expand like crazy," says Gomer) provide 11 grams of fiber and a very small amount of carbohydrates. She suggests adding 1 cup of milk of choice – coconut, oat, almond, or cow – and adding an optional sweetener of choice, like stevia, monk fruit, etc. "Toppings can include fresh berries, vanilla extract, cocoa/cacao powder, or matcha," she says.

Egg Bites


Gomer is a big fan of egg bites. "I love these for breakfast and they can be made ahead and either refrigerated or frozen. These are super versatile and can be made according to taste – dairy or non-dairy – with lots of add ons or simple," she says. You make them in small or large muffin tins, with a prep time of 5 minutes and cook time of 15 minutes. The serving size is 12 muffins.

  • 8 large eggs
  • ¼ cup milk (plant or cow's work)
  •  ½ – 1 tsp salt, depending on your preference
  • ½ tsp black pepper
  • Add-ins: Veggies (onions, mushrooms, spinach, peppers, etc.), Sausage, kielbasa, bacon (pork or turkey). Leftovers like rotisserie chicken work well, too.

Breakfast Wrap


Breakfast wraps are another delicious, fat-burning breakfast. "I love the Egglife wraps," says Gomer, who recommends browning them in a skillet sprayed lightly with avocado oil. Next, fill them with your choice of egg/sausage, nova, lettuce, tomato, avocado-veggie, and leftovers in the wrap with spinach, onion, and tomato. "Guacamole is a nice spread to get in the omega 3 and healthy fats at your meal. Alternative to the Egglife wrap is one of the many low-carb or regular tortillas," she says.

Cottage Cheese with Berries


Another high protein option that takes just seconds to prepare? Cottage cheese with berries, "or fruit of choice," says Gomer. A cup of low-fat (1%) cottage cheese boasts a whopping 28 grams of protein.

Greek Yogurt with Berries

Healthy Greek yogurt bowl with fresh berry

Another high protein, quick-to-prepare breakfast? Greek Yogurt with berries or fruit of choice. A single container of nonfat Greek yogurt offers 17 grams of protein.

RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack

Deviled Eggs


An unlikely fat-burning breakfast? Deviled eggs, says Gomer. However, you aren't going to make them with the same ingredients as your grandmother. "Use avocado or avocado or olive oil mayo to make," she recommends.



Whether you are at home or dining out, an egg omelet is always a great choice for fueling up in the morning. Gomer recommends that you fill yours with veggies, meat, or goat cheese.



Another easy to prepare breakfast filled with good fats and fibers? Slice an avocado and top it with everything bagel seasoning Gomer recommends.


Healthy meal prep containers with quinoa, chicken and cole slaw overhead shot

Fun fact: You can eat lunch or dinner for breakfast. If you are short on time, Gomer recommends leftovers. "It's ok to have a non-breakfast 'real meal,'" she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Breakfast Soup

Vegetable cabbage soup in bowl over wooden background. Top view, flat lay

Soup for breakfast? "It sounds strange, but it's super satisfying," says Gomer. "Lots of veggies and  either bean/lentils/ chicken, etc." Also, it can be made ahead of time "and will satiate for hours."

Greens with Eggs


Get in your greens first thing in the AM with a healthy egg dish. "Use greens (spinach, bok choy, kale) sauteed and topped withsunny side-up eggs. Season with garlic and onion," says Gomer.



Shakshuka is a Mediterranean favorite and makes a great morning meal, says Gomer. This recipe makes 4 Servings, and "it's so good you'll want to make extra for another meal!" she says.

  • 8 eggs
  • 1 Tablespoon olive oil
  • 1 onion chopped
  • 1 clove garlic chopped
  • Cherry and Campari tomatoes halved
  • ¼ cup fresh basil finely chopped
  • Cumin, salt, and pepper to taste.

Heat oven to 400 F. Heat oil in a large oven-safe skillet on medium. Sauté onion until brown. Cook for one minute. Stir in tomatoes, transfer to the oven, and roast for 10 minutes. Stir vegetables and then make a well – crack 1 egg into each. Return to the oven and bake for 7-8 minutes.

Breakfast Salad

Young woman eating healthy food sitting in the beautiful interior with green flowers on the background

Consider a salad for breakfast, Gomer urges. "It can be both refreshing and satiating," she says. Use veggies of choice and top with protein of choice – shrimp, chicken, or salmon. "Don't forget avocado and top with olive oil/lemon and seasonings for dressing," she says.

Veggie Scramble


Similar to an omelet, scrambled eggs with your choice of veggies and meats always makes a simple but protein packed meal. Try using avocado oil spray instead of butter to keep the calories down.

Stuffed Peppers

stuffed capsicum with cottage cheese, radish and cucumber

Stuffed peppers make a yummy morning meal. "Stuff a red, yellow, orange, or green pepper with the filling of choice," says Gomer. Examples include tuna salad, egg salad, and chicken salad.

Crustless Quiche


"Take your favorite quiche recipe and leave out the crust," says Gomer. Spray a pie or quiche pan and bake in the oven. Fillings can include: asparagus, onions, mushrooms, spinach, sun-dried tomatoes, bacon, and ham. Top with cheese and bake until crispy. "Nice to have as it can be made ahead of time," she says.

RELATED: 10 Habits for Keeping Off Fat Forever

Breakfast Tacos


Breakfast tacos are a fun, fat-burning breakfast. "This works great, especially if you have taco meat on hand (you made extra on Taco Tuesday)," says Gomer. Fill a wrap of choice with eggs prepared how you like them (scrambled works great), add taco meat and veggies, top with salsa. "It's a delicious breakfast wrap," she attests.

Eggs and Bacon


Eggs and bacon never go out of style. Prepare the eggs "however you like them," suggests Gomer, and have turkey or pork bacon on the side. "Old school but will hold your hunger for a long time," she says.

Smoked Salmon Wrap Ups


Smoked salmon wrap-ups are an alternative to a bagel. "Use smoked salmon spread with cream cheese and chives. Eat with a side of tomato and avocado. You can also put this into an egg life wrap or tortilla," she says.

RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack

Layered Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood background

Make a layered parfait using cottage cheese or Greek Yogurt. "Add berries (or other fruit of choice) to layer into a cup and have a delicious sweet and protein-filled breakfast," says Gomer.

💪🔥Body Booster:Deviled eggs could be the perfect breakfast for losing fat. However, you have to change one ingredient to make them healthier. Instead of regular mayo, use mashed avocado or olive oil mayo.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more