7 Mother’s Day Brunch Recipes Under 400 Calories

Brunch on Mother’s Day is one of the best meals of the year and a great way to celebrate the mothers in our lives. We asked registered dietitian Stephanie Tarnacki, RD, for her favorite Mother’s Day brunch recipes. She passed along these seven delicious options, which pack in tons of flavor without a high calorie count.

Get ready to whip up some fabulous brunch dishes for Mother’s Day—or any day!

Mother’s Day Brunch Recipes Recommended By a Dietitian

1. Savory Low-Carb Zucchini Waffles With Poached Eggs

Tarnacki suggests these delicious zucchini waffles as a swap for traditional pancakes. They’re filled with high-protein almond flour, zucchini, parmesan cheese and topped with poached eggs! With only 9 g of carbohydrates, 3 g of fiber, and a whopping 19g of protein, they’re a healthy way to start your Mother’s Day!

2. Sheet Pan French Toast With Mixed Berries

If the mom in your life likes sweet brunch recipes for Mother’s Day, french toast is the way to go. Tarnacki loves this high-fiber, lower-fat version of the brunch classic. “Swapping white toast for whole wheat offers a great nutty flavor as well as increased fiber,” she says. “And using skim milk in place of whole milk decreases saturated fat content. Mixed berries add a sweet taste and even more fiber content!”

3. High-Protein Breakfast Quesadillas

If your mom likes a zesty brunch, try this healthy twist on a Mexican breakfast. This quesadilla recipe swaps white tortillas for whole wheat. The boost of fiber content makes you feel fuller longer, so Mom won’t get hungry during a Mother’s Day nap later. Tarnacki notes that this meal also has three sources of protein—eggs, bacon, and beans add up to a whopping 20 g of protein per serving, along with irresistible flavor. It’s a balanced, high-fiber, high-protein breakfast.

4. Egg and Bacon Mini Casseroles

Bacon and egg dishes are a brunch classic. This recipe lightens up the usual egg and bacon casserole by adding iron-rich fresh spinach, using low-fat milk, and swapping white bread for whole wheat bread. Tarnacki says that this recipe provides a low-carb, high-protein breakfast since it delivers only 14 g of carbohydrates and 17 g of protein. 

5. Vegetarian Country Benedict

This twist on the typical benedict is a great meatless Mother’s Day food option. The poached eggs are paired with a healthy dose of fiber from whole wheat flour, navy beans, and hidden veggies. This yummy entree will keep you feeling full all morning!

6. Vegan Apple Crumb Coffee Cake

For another sweet breakfast idea, this yummy apple crumb coffee cake is so good that mom might not realize it’s vegan, dairy-free, and egg-free! This recipe is chock full of healthy fats like olive oil and walnut, high fiber with whole wheat flour and rolled oats, and only 5 g of sugar from maple syrup! Tarnacki says you can serve it as a main dish or for mom’s brunch dessert. 

7. High-Protein Maple and Seed Porridge

This scrumptious porridge recipe is the perfect “make-it-your-own” option for Mother’s Day. “This recipe is a delicious way to increase your healthy fatty acids by incorporating sunflower seeds and flaxseeds,” says Tarnacki. Thanks to a healthy scoop of your favorite protein powder, it can also give you a weight-loss boost. Setting out optional ingredients in serving bowls lets everyone fix their porridge to their own preferences.

Looking For More Recipes?

Search and save over 2,000 recipes in the MyFitnessPal app! Whether looking for healthy twists on mom’s favorite dishes or fresh flavors to give your mom a special brunch treat on Mother’s Day, you’ll find plenty of inspiration in the app’s recipe collections—plus collections dedicated to health goals (like immune support and GLP-1 friendly meals) and diet restrictions (including vegetarian and low-sugar).

Plus, if you already have Mother’s Day brunch ideas in mind, you can upload the recipes to see the nutrition information. The recipe tool lets you easily edit ingredients so you can create a version of your favorite brunch food that meets your nutrition goals.

Download the FREE MyFitnessPal app today

Originally published 5|8|2023; updated 5|3|2024

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