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What’s for Breakfast? A Low-Calorie Treat.

May 22, 2009 by Joan Nova in Breakfast + Brunch, Low Calorie | 10 Comments

I try to keep a low-fat kitchen and I love to make breakfast interesting, but I don’t generally count calories. I just work at two things: purchasing the right products when I’m at the market and keeping a variety of options at hand.

I’ve made this breakfast (or something similar) many times…it’s easy and pleasing to the eye and palate. And I always thought it was healthy, but today I decided to put it to the calorie test and document it.

2 EGGO NutriGrain waffles 140 calories
1/2 apple stewed in water with a cinnamon stick 27 calories
1 tablespoon no-fat sour cream 12 calories
1 walnut half 14 calories
2 dates 40 calories

Total calories: 233 

I’m a little disappointed that the little sucker of a date holds so many calories (1 serving of 5-6 = 120 calories) and I’ll be more judicious of their use in the future. If I hadn’t thrown them in the pot with the apple (and they really weren’t needed), this breakfast would have come in under 200 calories.

Just some food for thought.
NOTE: Some recipes found on FOODalogue are offered without ingredient quantities. They're meant as a guide to food pairings and techniques to be experimented with … in your own kitchen … to your own spice and taste levels … to your preferred portion sizes … and to however many people you’re cooking for. A perfect meal has multiple levels of flavor and textures, bright colors and tastes, and healthy(ish) choices. It's all about enjoyment. Enjoy the process, the presentation and the just rewards...eating!


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  1. Maryann says:

    Love Eggos! :)

  2. Peter M says:

    In contrast, I had a fry-up of bacon, eggs, toast, OJ, coffee and a mango.

    It’s ok to let loose once a week for brekkie.

    Enjoy the Memorial weekend.

  3. Karen says:

    A good and healthy breakfast!

  4. Joan Nova says:

    You’re funny, Peter!

  5. My Carolina Kitchen says:

    I’ve never eaten an Eggo. Looks like I might be missing something.

  6. Liliana says:

    Loods delicious! Maybe I will make waffles for breakfast this morning. I love dates and would used the dates too if they weren’t needed.

    Thanks for the calorie breakdown!

  7. Ivy says:

    I agree that the dates did not add anything to this otherwise delicious breakfast.

  8. Núria says:

    He, he… I see that you are taking it so seriously Joan!!!! Will you look like Sharon Stone in a month? ;D I gave up… I just love eating and drinking… aaahhhtgghhghgg I need more selfcontrol!!!!!

  9. Sara says:

    This looks delicious! I had waffles today too, I make large batches and then freeze them in smaller portions.

  10. Elly says:

    Looks great, Joan. I don’t eat a lot of waffles, but I do enjoy them. I bet using a little Greek yogurt in place of the sour cream would be tasty, and it even has a little more protein!

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