15 Low Cholesterol Breakfast Meals

A healthy breakfast is a great way to start your day, and if you’re looking to manage your cholesterol levels, it’s even more important. High cholesterol, particularly high levels of low-density lipoprotein (LDL) or “bad” cholesterol, can increase your risk of heart disease and stroke. Fortunately, making smart choices for your morning meal can have a significant impact on your cholesterol profile. This article provides a comprehensive guide to 15 delicious and heart-healthy low-cholesterol breakfast meals, complete with recipes, nutritional information, and tips for a healthier lifestyle.

The Importance of a Low-Cholesterol Breakfast

Research has shown that skipping breakfast may be associated with an increase in LDL cholesterol [1]. A 2020 review of seven studies found that adults who skipped breakfast were more likely to have higher LDL cholesterol levels. This trend has also been observed in younger individuals, with a 2019 review suggesting a link between skipping breakfast and cardio-metabolic risk factors in children and adolescents [2].

Starting your day with a nutritious breakfast can help kick-start your metabolism, stabilize blood sugar levels, and, most importantly, help you manage your cholesterol. The key is to focus on foods that are low in saturated and trans fats, and high in fiber, particularly soluble fiber, which can help lower LDL cholesterol by binding to it in your digestive system and removing it from your body.

This article will explore a variety of breakfast options that are not only delicious but also packed with heart-healthy nutrients. From oatmeal and smoothies to savory scrambles and parfaits, you’ll find plenty of inspiration to make your mornings both enjoyable and beneficial for your heart.

1. Classic Oatmeal with Berries

Oatmeal is a powerhouse when it comes to lowering cholesterol. It’s rich in soluble fiber, which helps reduce the absorption of cholesterol into your bloodstream. A warm bowl of oatmeal topped with fresh berries is a simple, yet satisfying and heart-healthy way to start your day.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1/2 cup mixed berries (fresh or frozen)
• 1 tablespoon chopped nuts (almonds, walnuts)
• 1 teaspoon chia seeds or ground flaxseed
• A drizzle of honey or maple syrup (optional)

Instructions:

1. Combine oats and water or almond milk in a small saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, stirring occasionally, until the oats are cooked through.
2. Pour the oatmeal into a bowl and top with berries, nuts, and seeds.
3. Drizzle with honey or maple syrup if desired.

Nutritional Information (approximate):
Calories: 350, Fat: 10g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 10mg, Carbohydrates: 55g, Fiber: 10g, Sugar: 15g, Protein: 12g

2. Overnight Peach Oatmeal

For a convenient and delicious breakfast, try overnight oats. This recipe from Taste of Home combines the cholesterol-lowering power of oats with the sweetness of peaches [3].

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat Greek yogurt
• 1/2 ripe peach, diced
• 1 tablespoon chopped almonds
• 1/2 teaspoon cinnamon

Instructions:

1. In a jar or container with a lid, combine all ingredients. Stir well to combine.
2. Cover and refrigerate for at least 4 hours, or overnight.
3. In the morning, stir and enjoy cold. You can add a splash more of almond milk if it’s too thick.

Nutritional Information (from Taste of Home):
3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein.

3. Overnight Cherry-Almond Oatmeal

Another delicious overnight oats variation from Taste of Home, this recipe features the delightful combination of cherries and almonds [3].

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat Greek yogurt
• 1/4 cup dried cherries
• 1 tablespoon sliced almonds

Instructions:

1. In a jar or container with a lid, combine all ingredients. Stir well to combine.
2. Cover and refrigerate for at least 4 hours, or overnight.
3. Enjoy cold in the morning.

Nutritional Information (from Taste of Home):
3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.

4. Quinoa Breakfast Bowl

Quinoa is another excellent source of fiber and protein, making it a great alternative to oatmeal. This breakfast bowl from Taste of Home is a nutritious and satisfying way to start your day [3].

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup mixed berries
• 1 tablespoon chopped walnuts
• 1 tablespoon pumpkin seeds
• A drizzle of maple syrup

Instructions:

1. Combine all ingredients in a bowl.
2. Stir and enjoy.

Nutritional Information (from Taste of Home):
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.

5. Berry Smoothie Bowl

A smoothie bowl is a fun and delicious way to get a variety of nutrients. This recipe from Taste of Home is a great base that you can customize with your favorite toppings [3].

Ingredients:

• 1 cup frozen mixed berries
• 1/2 banana
• 1/2 cup nonfat Greek yogurt
• 1/4 cup unsweetened almond milk
• Toppings: sliced fresh fruit, granola, nuts, seeds

Instructions:

1. Combine frozen berries, banana, yogurt, and almond milk in a blender.
2. Blend until smooth and creamy.
3. Pour into a bowl and add your favorite toppings.

Nutritional Information (from Taste of Home):
1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.

6. Whey Protein Smoothie

For a protein-packed breakfast that can help lower cholesterol, a whey protein smoothie is an excellent choice. Whey protein has been shown to help lower triglycerides and may also help lower LDL cholesterol [2].

Ingredients:

• 1 scoop vanilla or unflavored whey protein powder
• 1/2 cup frozen mixed berries
• 1/2 banana
• 1 cup unsweetened almond milk
• 1 tablespoon ground flaxseed

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Enjoy immediately.

Nutritional Information (approximate):
Calories: 300, Fat: 8g, Saturated Fat: 1g, Cholesterol: 20mg, Sodium: 150mg, Carbohydrates: 30g, Fiber: 8g, Sugar: 15g, Protein: 25g

7. Egg White Scramble with Spinach

Egg whites are a great source of protein without the cholesterol found in the yolk. This scramble is a savory and satisfying low-cholesterol breakfast option [2].

Ingredients:

• 4 egg whites
• 1 cup fresh spinach
• 1/4 cup diced bell peppers
• 1/4 cup diced onions
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add bell peppers and onions and cook until softened.
3. Add spinach and cook until wilted.
4. In a separate bowl, whisk the egg whites with salt and pepper.
5. Pour the egg whites into the skillet and cook, stirring gently, until the eggs are set.

Nutritional Information (approximate):
Calories: 150, Fat: 5g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 10g, Fiber: 3g, Sugar: 5g, Protein: 15g

8. Avocado Toast with a Twist

Avocado toast is a popular and heart-healthy breakfast. Avocados are a great source of monounsaturated fats, which can help lower LDL cholesterol. This version adds a sprinkle of red pepper flakes for a little kick.

Ingredients:

• 1 slice whole-grain bread, toasted
• 1/2 ripe avocado
• 1 teaspoon lemon juice
• A pinch of red pepper flakes
• Salt and pepper to taste

Instructions:

1. In a small bowl, mash the avocado with lemon juice, salt, and pepper.
2. Spread the mashed avocado on the toasted bread.
3. Sprinkle with red pepper flakes.

Nutritional Information (approximate):
Calories: 250, Fat: 15g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 200mg, Carbohydrates: 25g, Fiber: 10g, Sugar: 2g, Protein: 8g

9. Rise and Shine Parfait

This quick and easy parfait from Taste of Home is perfect for busy mornings. It’s packed with fiber and protein to keep you full and satisfied [3].

Ingredients:

• 1/2 cup nonfat Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup low-sugar granola
• 1 tablespoon chia seeds

Instructions:

1. In a glass or jar, layer the yogurt, berries, and granola.
2. Top with chia seeds.
3. Enjoy immediately or prepare it the night before for a grab-and-go breakfast.

Nutritional Information (from Taste of Home):
1 parfait: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.

10. Banana Oatmeal Pancakes

These vegan pancakes from Taste of Home are a delicious and healthy way to enjoy a classic breakfast. They are high in fiber and healthy fats, and naturally sweetened with banana [3].

Ingredients:

• 1 cup whole wheat pancake mix
• 1 ripe banana, mashed
• 1/2 cup rolled oats
• 1/4 cup chopped walnuts
• 1 cup unsweetened almond milk

Instructions:

1. In a bowl, combine all ingredients and mix until just combined.
2. Heat a non-stick skillet or griddle over medium heat.
3. Pour 1/4 cup of batter for each pancake.
4. Cook for 2-3 minutes per side, or until golden brown.

Nutritional Information (from Taste of Home):
2 pancakes: 155 calories, 4g fat (0 saturated fat), 0 cholesterol, 293mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 7g protein.

11. Yogurt & Honey Fruit Cups

This simple and refreshing breakfast from Taste of Home is a great way to start your day. It’s light, yet satisfying, and you can customize it with your favorite fruits [3].

Ingredients:

• 2 cups nonfat Greek yogurt
• 1 cup mixed fresh fruit (berries, melon, kiwi)
• 2 tablespoons honey
• 1/4 cup granola

Instructions:

1. In a bowl, combine the yogurt and honey.
2. Divide the yogurt mixture into two cups.
3. Top with fresh fruit and granola.

Nutritional Information (from Taste of Home):
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein.

12. Breakfast Banana Splits

This fun and creative breakfast from Taste of Home is a healthy twist on a classic dessert. It’s naturally sweetened with fruit and packed with fiber [3].

Ingredients:

• 1 banana, split lengthwise
• 1/2 cup nonfat Greek yogurt
• 1/4 cup mixed berries
• 1 tablespoon chopped nuts
• 1 tablespoon granola

Instructions:

1. Place the banana split in a bowl.
2. Top with yogurt, berries, nuts, and granola.

Nutritional Information (from Taste of Home):
1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.

13. Quick Oatmeal Raisin Pancakes

These cholesterol-friendly pancakes from Taste of Home use oats and egg substitute to create a hearty and delicious breakfast [3].

Ingredients:

• 1 cup whole wheat pancake mix
• 1/2 cup rolled oats
• 1/4 cup raisins
• 1/4 cup egg substitute
• 1 cup unsweetened almond milk

Instructions:

1. In a bowl, combine all ingredients and mix until just combined.
2. Heat a non-stick skillet or griddle over medium heat.
3. Pour 1/4 cup of batter for each pancake.
4. Cook for 2-3 minutes per side, or until golden brown.

Nutritional Information (from Taste of Home):
2 each: 274 calories, 7g fat (1g saturated fat), 3mg cholesterol, 505mg sodium, 44g carbohydrate (16g sugars, 3g fiber), 10g protein.

14. Waffles with Peach-Berry Compote

These healthy waffles from Taste of Home are made with whole wheat flour and flaxseed, and topped with a delicious fruit compote [3].

Ingredients:

• 1 cup whole wheat flour
• 1 tablespoon ground flaxseed
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup unsweetened almond milk
• 1/4 cup egg substitute
• For the compote: 1 cup mixed peaches and berries, 1 tablespoon water, 1 teaspoon lemon juice

Instructions:

1. In a bowl, whisk together the dry ingredients.
2. In a separate bowl, whisk together the wet ingredients.
3. Pour the wet ingredients into the dry ingredients and mix until just combined.
4. Cook in a waffle iron according to the manufacturer’s directions.
5. To make the compote, combine all ingredients in a small saucepan. Cook over medium heat until the fruit is soft and the sauce has thickened.
6. Serve the waffles with the compote.

Nutritional Information (from Taste of Home):
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.

15. Smoked Salmon on Whole Wheat Bagel

Smoked salmon is a great source of omega-3 fatty acids, which can help increase your HDL (good) cholesterol. This simple and elegant breakfast is a great way to start your day [2].

Ingredients:

• 1 whole wheat bagel, toasted
• 2 oz smoked salmon
• 1 tablespoon cream cheese (low-fat)
• 1 tablespoon capers
• Slices of red onion

Instructions:

1. Spread the cream cheese on the toasted bagel.
2. Top with smoked salmon, capers, and red onion.

Nutritional Information (approximate):
Calories: 350, Fat: 12g, Saturated Fat: 4g, Cholesterol: 25mg, Sodium: 800mg, Carbohydrates: 35g, Fiber: 5g, Sugar: 5g, Protein: 20g

References

[1] Healthline. (2025, February 24). 6 Breakfast Foods That Can Help Lower Cholesterol. Retrieved from https://www.healthline.com/health/high-cholesterol/breakfast-foods

[2] Cleveland Clinic. (2022, February 24). 4 Low-Cholesterol Breakfasts To Try. Retrieved from https://health.clevelandclinic.org/low-cholesterol-breakfast-ideas

[3] Taste of Home. (2025, July 7). 15 Low-Cholesterol Breakfast Recipes: Easy, Heart-Healthy Meals. Retrieved from https://www.tasteofhome.com/collection/low-cholesterol-breakfasts/