23 Low-Cholesterol Breakfasts
Updated: Mar. 01, 2024
Did you know that people who regularly skip breakfast tend to have higher levels of LDL cholesterol? Get reacquainted with the most important meal of the day with these low-cholesterol breakfasts.
The most important meal of the day just took on a whole new meaning. Research shows that people who regularly skip breakfast tend to have higher levels of low-density lipoprotein (LDL), known as the bad cholesterol. This type of cholesterol circulates in your bloodstream and binds with other factors to stick to the walls of your blood vessels. This eventually starts to narrow the vessels, putting you at increased risk for cardiovascular conditions like heart disease and stroke.
For healthy and tasty low-cholesterol breakfasts, start with fresh fruit or veggies. Cholesterol is found in animal products like meat, cheese and eggs. A diet rich in saturated fat causes your body to create more cholesterol, so keep the bacon and sausage to a minimum.
Opt for breakfast ingredients that are rich in fiber, such as oatmeal and fruit. Fiber can help your body remove LDL cholesterol and increase high-density lipoprotein (HDL), also known as the good type of cholesterol. HDL works by removing LDL from the blood vessels and taking it to the liver to be excreted by the body.
Berry Smoothie Bowl
Nutrition Facts
1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.
This quick and easy breakfast starts with a berry smoothie as the base. Fresh fruit and nonfat milk keep the bowl a low-cholesterol meal. For more flavor, top your bowl with sliced bananas, homemade granola and a little peanut butter for some serious staying power.
Loaded Quinoa Breakfast Bowl
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
If you’re looking to branch out from your daily oatmeal habit, spice things up with a breakfast quinoa bowl. Quinoa is rich in fiber and protein to keep you full all morning long. It’s then topped with chopped nuts and seeds to give your body healthy fats to up your HDL level.
Overnight Peach Oatmeal
3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.
Oatmeal is rich in fiber, which helps to lower cholesterol, especially LDL. This bowl gets an extra dose of fiber from the peaches and sliced almonds too. Try adding a fresh smoothie on the side for an even more delicious fruity flavor.
Pear-Stuffed French Vanilla Toast
1 serving: 701 calories, 38g fat (16g saturated fat), 339mg cholesterol, 390mg sodium, 80g carbohydrate (61g sugars, 4g fiber), 15g protein.
French toast is a healthy breakfast? Yes, with a few easy tweaks this decadent favorite can be a low-cholesterol go-to. Pears are rich in fiber to lower your bad cholesterol. Try substituting whole wheat bread for more fiber and nutrients.
Rise and Shine Parfait
1 serving: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.
Overslept and no time for a healthy breakfast? This one comes together in seconds and is as delicious as it is healthy. Nonfat yogurt cuts down on saturated fat, and the fruit and granola add fiber. Try topping with a sprinkling of chia seeds to boost your healthy cholesterol.
Overnight Cherry-Almond Oatmeal
3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.
There’s nothing better than waking up to the smell of breakfast already made. Toss your low-cholesterol ingredients like oatmeal, almond milk and dried cherries into the slow cooker the night before and ease into your day with this creamy bowl. Top with sliced almonds for a serving of healthy fats.
Banana Oatmeal Pancakes
2 pancakes: 155 calories, 4g fat (0 saturated fat), 0 cholesterol, 293mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
These vegan pancakes are made from whole wheat pancake mix, mashed banana, oats and walnuts. They are high in fiber and healthy fats. Try serving with a side of fresh berries or a nonfat yogurt parfait.
Garlic-Herb Mini Quiches
1 mini quiche: 31 calories, 2g fat (0 saturated fat), 12mg cholesterol, 32mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 1g protein.
Think you have to avoid eggs if you want a low-cholesterol breakfast? These garlic-herb mini quiches are perfectly portioned and only contain two eggs in the entire recipe. Serve with a side of fresh fruit and roasted asparagus.
Power Berry Smoothie Bowl
1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
For a tasty breakfast that will power you through the day, try this loaded smoothie bowl. It’s sweetened with fruit juice and packed with fiber-rich ingredients like spinach, strawberries and blueberries. It also contains ground flaxseed, which you won’t taste, but will boost your HDL level.
Soul-Satisfying Oatmeal Waffles
A fun twist on oatmeal, these healthy pancakes pack the fiber with whole wheat flour, oats and chopped nuts. Top with fresh berries, melted nut butter or homemade strawberry syrup if you’re feeling fancy.
Yogurt & Honey Fruit Cups
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
With just the right amount of sweetness, these yogurt and honey fruit cups are a light and refreshing breakfast that will satisfy your morning hunger. Opt for nonfat yogurt to cut down on saturated fat and use your favorite fruit.
Chicken and Asparagus Crepes
1 filled crepe: 264 calories, 14g fat (7g saturated fat), 107mg cholesterol, 275mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 19g protein.
When you need a hearty, stick-to-your-ribs breakfast that won’t up your cholesterol level, whip up a pan of chicken and asparagus crepes. The filling is rich and savory with fresh asparagus, onions and mushrooms. Shredded chicken breast is a more cholesterol-friendly option than other breakfast meats.
Banana Oat Breakfast Cookies
1 cookie: 212 calories, 6g fat (1g saturated fat), 0 cholesterol, 186mg sodium, 38g carbohydrate (25g sugars, 4g fiber), 5g protein.
Cookies for breakfast? It’s now a reality with these banana oat breakfast cookies. They are crisp and chewy with just the right amount of sweetness. They’re also quick to prepare and freeze well. The oats, whole wheat flour and raisins add healthy fiber, and the chunky peanut butter and honey bring the flavor.
Zucchini Tomato Frittata
1 slice: 138 calories, 4g fat (1g saturated fat), 6mg cholesterol, 484mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable.
You don’t have to give up eggs when sticking to a low-cholesterol diet. This recipe keeps the cholesterol and saturated fat down by using egg substitute and low-fat cottage cheese to get that creamy texture. Fresh veggies and spices brighten up this dish while adding nutrients. Pair with a fruit smoothie for a well-rounded meal.
Apple Pancakes
If you need an easy, delicious weekend breakfast, add apple pancakes to your rotation. They’re quick and easy with a reduced-fat baking mix. Adding grated apple slices gives this dish serious flavor and a hit of fiber as well. Top with nonfat vanilla Greek yogurt for a healthy take on apple pie a la mode.
Breakfast Parfaits
1 parfait: 277 calories, 4g fat (1g saturated fat), 3mg cholesterol, 52mg sodium, 60g carbohydrate (48g sugars, 6g fiber), 5g protein.
These breakfast parfaits up the ante with fresh ingredients that go way beyond berries and cereal. Juicy pineapple adds tons of sweetness naturally. Raisins and almonds add fiber, and the nuts provide healthy fats to boost HDL. Serve with a soy latte for a leisurely meal or breakfast on the go.
Breakfast Banana Splits
1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.
Need a simple, impressive dish to bring to brunch? Breakfast banana splits fit the bill. They’re naturally sweetened with blueberries, grapes, kiwi and strawberries. Granola and nuts add fiber to cut the cholesterol. Top with maraschino cherries for a fun touch.
Cherry-Granola French Toast Sticks
Cherry-granola french toast sticks are soft on the inside and crunchy on the outside. Start with store-bought french toast sticks to keep things easy, then sliced bananas, granola and homemade syrup. Serve with turkey bacon for a salty bite of lean protein that keeps cholesterol down.
Quick Oatmeal Raisin Pancakes
2 each: 274 calories, 7g fat (1g saturated fat), 3mg cholesterol, 505mg sodium, 44g carbohydrate (16g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 fruit, 1 fat.
Oats and egg substitute keep these rich pancakes cholesterol-friendly. Try topping them with some fresh strawberries, homemade granola and a dollop of nonfat yogurt.
Pumpkin Pie Oatmeal
Pumpkin pie oatmeal is the perfect warm dish for a crisp autumn morning. The oats and pumpkin are rich in fiber to boost your HDL and flush out LDL. Then add pumpkin pie spice, pumpkin seeds and dried cranberries to make it truly special.
Autumn Power Porridge
Autumn power porridge is like your first pumpkin spice latte of the season in a bowl. Steel-cut oats and quinoa are both incredibly high in fiber to help your body get rid of LDL cholesterol. The walnut topping boosts HDL while giving your porridge a tasty crunch. Serve with a skim latte and ease into the day.
Brunch-Style Portobello Mushrooms
1 serving: 265 calories, 12g fat (5g saturated fat), 204mg cholesterol, 1058mg sodium, 17g carbohydrate (7g sugars, 1g fiber), 20g protein.
These brunch-style portobello mushrooms are hearty, delicious and have the perfect portions of eggs and bacon baked right in. The mushrooms are rich in fiber and nutrients, and the gouda cheese adds serious flavor and warmth. Whip up one for yourself or a whole pan-full for a crowd.
Waffles with Peach-Berry Compote
2 waffles with 1/4 cup compote: 251 calories, 4g fat (1g saturated fat), 2mg cholesterol, 324mg sodium, 47g carbohydrate (16g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2-1/2 starch, 1/2 fruit, 1/2 fat.
You won’t believe how good these waffles are for you. They sneak in fiber-rich whole wheat flour and flaxseed in the batter and are then topped with a sweet mixture of peaches, blueberries and strawberries. Add a side of nonfat yogurt and tea for a weekend-worthy brunch any day of the week.
Originally Published: August 19, 2021
