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From the SparkRecipes Kitchen


Very Good 4.2/5
(61 ratings)
Low-Sodium Breakfast Sausage
Low-Sodium Breakfast Sausage

Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium. Submitted by: CHEF_MEG

CALORIES: 147.7  |  FAT: 11.1g  |  PROTEIN: 10.1g  |  CARBS: 0.6g  |  FIBER: 0.2g

Good 3.9/5
(52 ratings)
Coach Nicole's Pumpkin & Apple Waffles
Coach Nicole's Pumpkin & Apple Waffles

These seasonal waffles are easy to make and are packed with protein and fiber. The perfect fall or winter breakfast!Submitted by: COACH_NICOLE

CALORIES: 251.4  |  FAT: 4g  |  PROTEIN: 9.6g  |  CARBS: 48.5g  |  FIBER: 7.5g

Good 3.7/5
(36 ratings)
Mushroom 'Sausage' Gravy
Mushroom 'Sausage' Gravy

Growing up in the South, sausage gravy was a staple on our breakfast table, so I wanted to create a healthier version--with a secret ingredient. Submitted by: CHEF_MEG

CALORIES: 115.4  |  FAT: 7.1g  |  PROTEIN: 4.8g  |  CARBS: 9.3g  |  FIBER: 0.9g


Member Recipes for


Very Good 4.2/5
(651 ratings)
Feta & Spinach Scramble
Feta & Spinach Scramble

Celebrate spinach season with this lean and green scramble. Salty feta and velvety eggs combine beautifully with wilted spinach for a filling breakfast that's high in protein.Submitted by: HOPEIGETIT2

CALORIES: 200.3  |  FAT: 8.7g  |  PROTEIN: 18.4g  |  CARBS: 13g  |  FIBER: 2.8g

Good 3.8/5
(331 ratings)
Coach Dean's Blue Oatmeal
Coach Dean's Blue Oatmeal

How does Coach Dean fuel his busy day? With this hearty, healthy breakfast, of course!Submitted by: SP_COACH_DEAN

CALORIES: 214.2  |  FAT: 5.7g  |  PROTEIN: 6.9g  |  CARBS: 38.4g  |  FIBER: 7.5g

Very Good 4.4/5
(251 ratings)
Eggs-n-Oats
Eggs-n-Oats

A delicious breakfast you can make either sweet or savory, that keeps you full all morning (at least)!Submitted by: RACHEL_MAC

CALORIES: 272.6  |  FAT: 8g  |  PROTEIN: 20.2g  |  CARBS: 30.2g  |  FIBER: 4g

Good 3.9/5
(168 ratings)
Oatmeal Pancakes
Oatmeal Pancakes

A hearty pancake that provides over 6 grams of fiber per serving. I like to add blueberries to the batter. Very kid-friendly recipe!Submitted by: CTCLOUGH

CALORIES: 271.3  |  FAT: 7g  |  PROTEIN: 11.3g  |  CARBS: 43.1g  |  FIBER: 6.2g

Very Good 4.5/5
(131 ratings)
Banana Peanut Butter Oatmeal
Banana Peanut Butter Oatmeal

Full of fruit, fiber, and protein, and it's YUMMY, too! Top with berries if desired.Submitted by: KARENMON

CALORIES: 203.5  |  FAT: 5.8g  |  PROTEIN: 7.3g  |  CARBS: 33.7g  |  FIBER: 4.2g

Very Good 4.4/5
(125 ratings)
One Minute Microwave Muffin
One Minute Microwave Muffin

Tight on time? This quick breakfast literally takes one minute. Set your stopwatch..and GO!Submitted by: KITHKINCAID

CALORIES: 279  |  FAT: 9.5g  |  PROTEIN: 27.1g  |  CARBS: 25.5g  |  FIBER: 5g

Very Good 4.4/5
(125 ratings)
Whole Wheat Pumpkin Spice Pancakes
Whole Wheat Pumpkin Spice Pancakes

These moist pancakes are lightly spiced for the palate of my young child. If you like a bit more pizzazz, you can increase the spices or add others. Cinnamon and pumpkin pie spice both work nicely here.Submitted by: AASLP___

CALORIES: 74.1  |  FAT: 0.5g  |  PROTEIN: 3.3g  |  CARBS: 16.1g  |  FIBER: 1.9g

Very Good 4.4/5
(117 ratings)
Cottage Cheese Oatmeal Pancakes
Cottage Cheese Oatmeal Pancakes

No flour.Submitted by: ROSERED5

CALORIES: 47.5  |  FAT: 0.5g  |  PROTEIN: 5.8g  |  CARBS: 4.6g  |  FIBER: 0.7g

Good 3.8/5
(109 ratings)
Healthy Breakfast Cookie
Healthy Breakfast Cookie

Don't run out the door without breakfast! Grab a portable, delcious, and nutritious breakfast cookie.Submitted by: COFFEEBEANS

CALORIES: 111.1  |  FAT: 5g  |  PROTEIN: 2.1g  |  CARBS: 16.2g  |  FIBER: 1.2g

Very Good 4.6/5
(94 ratings)
Egg in the Basket
Egg in the Basket

Commonly known as Egg in the Basket, or Toad in the Hole, I loved these things growing up! (Did I mention I still love them today?)Submitted by: SES1980

CALORIES: 144.5  |  FAT: 5.5g  |  PROTEIN: 8.2g  |  CARBS: 13.6g  |  FIBER: 0g

Very Good 4.3/5
(94 ratings)
95 Calorie Carrot Ginger Muffins
95 Calorie Carrot Ginger Muffins

Think carrot cake, but without the guilt!Submitted by: SQUIRRELLYPOO

CALORIES: 99.6  |  FAT: 2.5g  |  PROTEIN: 2g  |  CARBS: 19.9g  |  FIBER: 1.4g

Very Good 4.4/5
(72 ratings)
Sausage, Egg & Cheese Breakfast Roll-Up
Sausage, Egg & Cheese Breakfast Roll-Up

Take this simple, savory breakfast on the go! Submitted by: MEYLOSE

CALORIES: 220.9  |  FAT: 10.7g  |  PROTEIN: 19.9g  |  CARBS: 19.3g  |  FIBER: 8.3g

Very Good 4.2/5
(70 ratings)
Dairy-Free Protein Powder Pancakes
Dairy-Free Protein Powder Pancakes

These taste quite good--and only 8 grams of carbs per pancake!

(A great compliment to a competition diet because they are high in protein and low in carbs!)Submitted by: FITGIRL15

CALORIES: 77.1  |  FAT: 0.8g  |  PROTEIN: 8.9g  |  CARBS: 7.8g  |  FIBER: 1.2g

Very Good 4.6/5
(54 ratings)
Flax Muffin in a Mug
Flax Muffin in a Mug

Great healthy, filling muffin for breakfast or a snack.Submitted by: NEWDEBBIE

CALORIES: 237.6  |  FAT: 18.1g  |  PROTEIN: 12.4g  |  CARBS: 12.3g  |  FIBER: 9.3g

Very Good 4.2/5
(54 ratings)
Blueberry Flax Microwave Muffin
Blueberry Flax Microwave Muffin

Made in a coffee cup or shallow bowl, these babies are delicious, nutritious, and so fast you will be amazed. Enjoy!Submitted by: REBECCAFRIEDMAN

CALORIES: 160.1  |  FAT: 9.6g  |  PROTEIN: 9.2g  |  CARBS: 11.9g  |  FIBER: 9g

Very Good 4.4/5
(50 ratings)
Grab & Go Cottage Cheese Crunch
Grab & Go Cottage Cheese Crunch

A quick and easy on the go breakfast for those busy mornings.Submitted by: TABBYKAT75

CALORIES: 226.7  |  FAT: 1.8g  |  PROTEIN: 16.8g  |  CARBS: 39.8g  |  FIBER: 5.1g

Very Good 4.2/5
(49 ratings)
Egg & Sausage Breakfast Muffin Sandwich
Egg & Sausage Breakfast Muffin Sandwich

From the kitchen of a golden arch fan. My healthy version of their breakfast sandwich.Submitted by: 2BFREE2LIVE

CALORIES: 220  |  FAT: 4g  |  PROTEIN: 29g  |  CARBS: 27g  |  FIBER: 8g

Very Good 4.1/5
(46 ratings)
Best Scrambled Eggs
Best Scrambled Eggs

Light, fluffy eggs that can't be beat in six easy stepsSubmitted by: ROSIET33

CALORIES: 161.5  |  FAT: 10.1g  |  PROTEIN: 13.7g  |  CARBS: 3g  |  FIBER: 0.1g

Very Good 4.7/5
(45 ratings)
Light French Toast
Light French Toast

French toast doesn't just have to be a "sometimes" food with this lightened-up version! This recipe eliminates the fat while keeping the flavor and texture you crave.Submitted by: JLLLEW00

CALORIES: 179.6  |  FAT: 1.1g  |  PROTEIN: 20.4g  |  CARBS: 26g  |  FIBER: 5g

Very Good 4.5/5
(44 ratings)
Dukan Oat Bran Galette (Pancake) Attack Phase
Dukan Oat Bran Galette (Pancake) Attack Phase

A simple pancake that is easy to prepare and to cook
Galettes keep for at least a week in the fridge but wrap them in foil or clingfilm so they do not dry out. Can also be frozen.Submitted by: LIZZY63

CALORIES: 129.7  |  FAT: 6.3g  |  PROTEIN: 9.8g  |  CARBS: 7.8g  |  FIBER: 2g

Very Good 4.4/5
(36 ratings)
Ham, Egg & Cheese Muffin Cups
Ham, Egg & Cheese Muffin Cups

Easy healthy breakfast dish that can be eaten on the go!Submitted by: NADALIA

CALORIES: 88  |  FAT: 5.2g  |  PROTEIN: 7.1g  |  CARBS: 2g  |  FIBER: 0.3g

Very Good 4.3/5
(34 ratings)
Wildly Addictive Peanut Butter Granola
Wildly Addictive Peanut Butter Granola

A store near my daughter's house in California has peanut butter granola in the bulk food section. But I couldn't find it anywhere near my house in Illinois, so I found this recipe online and made my own. Now I'm glad I couldn't find it at the store. It's cheaper and I can control the ingredients that are used.Submitted by: SRWOODSY

CALORIES: 360.9  |  FAT: 17.4g  |  PROTEIN: 10.1g  |  CARBS: 46.3g  |  FIBER: 4g

Very Good 4.6/5
(31 ratings)
Low fat waffles
Low fat waffles

Submitted by: BLOOREGARD

CALORIES: 186.8  |  FAT: 2g  |  PROTEIN: 6.4g  |  CARBS: 35.1g  |  FIBER: 1g

Very Good 4.4/5
(27 ratings)
Kate B's Amazing Kale and Eggs
Kate B's Amazing Kale and Eggs

My friend Kate's simple, delicious recipe. I was a little scared by the idea of kale at first (it sounded like seaweed to me) but it is so buttery and crispy in this recipe, a perfect flavor and texture combo with the eggs. A fantastic way to get in a vegetable at breakfast! Submitted by: THATJULIET

CALORIES: 136.4  |  FAT: 8.4g  |  PROTEIN: 8.7g  |  CARBS: 7.9g  |  FIBER: 2.6g

Very Good 4.3/5
(27 ratings)
Oatmeal Creme Brulee
Oatmeal Creme Brulee

Great for Breakfast, dessert or snack!Submitted by: ELAINEHN

CALORIES: 140.8  |  FAT: 1.9g  |  PROTEIN: 7.7g  |  CARBS: 23.4g  |  FIBER: 2.2g

Very Good 4.4/5
(25 ratings)
Un-Chained Recipe Contest - Healthy Egg Muffin Breakfast Sandwich
Un-Chained Recipe Contest - Healthy Egg Muffin Breakfast Sandwich

I eat breakfast on the run almost every day, and McDonald's Egg McMuffin value meal was a common breakfast choice. Then I discovered I could make my own sandwich at home in the time it would take me to go through the drive-thru, and I could make it much healthier (and I think tastier, too!). I have even made this sandwich at work to eat at my desk by just cooking the egg and warming the ham in the microwave. I pair it with a serving of fruit, and my day is off to a great start!Submitted by: CASE4GRACE

CALORIES: 220  |  FAT: 4g  |  PROTEIN: 19g  |  CARBS: 29g  |  FIBER: 5g

Very Good 4.5/5
(23 ratings)
Low cal whole wheat pancakes
Low cal whole wheat pancakes

Less than 70 calories per pancake, you can easily have two for breakfast and still have room for some turkey bacon or eggs! Almost 2g fiber and 4g protein per pancake as well! Good and good for you, cant beat the simplicity either.Submitted by: SARAHTHOMAS1

CALORIES: 69.5  |  FAT: 0.8g  |  PROTEIN: 3.7g  |  CARBS: 12.8g  |  FIBER: 1.8g

Very Good 4.6/5
(21 ratings)
Eggs in a Bas­ket
Eggs in a Bas­ket

Simple breakfastSubmitted by: KRISTINA_BROOKE

CALORIES: 167.9  |  FAT: 9.3g  |  PROTEIN: 7.4g  |  CARBS: 13.2g  |  FIBER: 0.6g

Very Good 4.3/5
(21 ratings)
Breakfast Parfait for One
Breakfast Parfait for One

Submitted by: HOLLYANN131

CALORIES: 293.2  |  FAT: 1.5g  |  PROTEIN: 9.8g  |  CARBS: 62.4g  |  FIBER: 6.7g

Very Good 4.1/5
(21 ratings)
Sweet & Savory Rosemary-Maple Oats
Sweet & Savory Rosemary-Maple Oats

The combination of rosemary and maple, with a hint of spice from the black pepper, is delightful.Submitted by: STEPFANIER

CALORIES: 370.5  |  FAT: 15.1g  |  PROTEIN: 12.3g  |  CARBS: 45.6g  |  FIBER: 6.3g
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