Photo: Erik Mclean

What's a fat free breakfast?

Healthy Fat-Free Breakfast Egg White Omelet. Whole eggs are high in fat and cholesterol, but if you remove the yolk they're a fat-free breakfast staple. ... Fruit Smoothie. Aside from avocados, most fruit is nearly devoid of fat and perfect for a breakfast smoothie. ... Fruit Salad. ... Vegetable Wrap.

healthyeating.sfgate.com - Healthy Fat-Free Breakfast

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Foods that are truly fat free are tough to find -- even fruit has fat -- but according to the U.S. Food and Drug Administration, a fat-free food is one that has less than 0.5 grams of fat. Many common breakfasts like oatmeal, pancakes, french toast and breakfast burritos have well over 0.5 grams of fat. However, by sticking with healthy ingredients like fruit, vegetables and egg whites, you can create several fat-free breakfasts to start your day right.

Egg White Omelet

Whole eggs are high in fat and cholesterol, but if you remove the yolk they’re a fat-free breakfast staple. If you don’t want to discard egg yolks, purchase cartons of plain egg whites. Egg whites make delicious omelets. Fill them with spinach, tomatoes, asparagus and other vegetables to make them more satisfying. You’ll need to use a nonstick skillet or a seasoned cast iron pan to avoid using oil. Sprinkle your omelet with ground black pepper, crushed red pepper flakes, cayenne pepper, herbs or other salt-free ingredients for flavor. An egg white omelet with eight egg whites, which is just over 1 cup, and five small asparagus spears has just under 150 calories with 30 grams of protein and 0.4 grams of fat.

Fruit Smoothie

Aside from avocados, most fruit is nearly devoid of fat and perfect for a breakfast smoothie. Plain, fat-free yogurt will make your smoothie creamy and your choice of fresh fruit will give it sweetness and flavor. Frozen fruit will make your smoothie thick and fresh fruit will make it thin. Use multiple types of fruit for a more complex flavor. A smoothie made from 6 ounces of plain, fat-free yogurt and 1/4 cup of blackberries has 110 calories, 11 grams of protein and just under 0.5 grams of fat. Alternatively, blend chopped fruit with plain yogurt or freeze your smoothie for an hour to give it a texture reminiscent of soft-serve ice cream.

Fruit Salad

Plain, fresh fruit is often ideal for a simple breakfast. Start with your favorite types of fresh fruit and wash, peel, pit, chop or otherwise prepare them. While making small batches is fine, it’s easy to make a large fruit salad so you have breakfast for the next few days. A salad with 1/2 cup of sliced strawberries and 1 cup of pineapple chunks has less than 110 calories with 1 gram of protein and 0.4 grams of fat. Fruit kabobs or fruit wrapped in a butterhead lettuce leaf are healthful alternatives to fruit salad. Add some plain, fat-free yogurt for protein.

Vegetable Wrap

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