Low Calorie Breakfast Board with Hard Boiled Eggs and Veggie Sticks

Name: Low Calorie Breakfast Board with Hard Boiled Eggs and Veggie Sticks
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 2 servings
Cuisine: American
Ingredients: 4 large eggs (hard boiled and peeled); 2 medium carrots (peeled and cut into sticks); 2 celery stalks (cut into sticks); 1 small cucumber (sliced into rounds or spears); 1 medium red bell pepper (seeded and sliced into strips); 6 radishes (trimmed and thinly sliced); 12 cherry tomatoes (halved if preferred); 1 small avocado (sliced, dressed with a squeeze of lemon juice); 6 multi-seed rice cakes (lightly salted); 4 tablespoons plain hummus (store-bought or homemade, no oil added on top); 3 tablespoons plain low-fat Greek yogurt (2 percent fat); 1 teaspoon fresh dill (finely chopped, for herb dip); 1 teaspoon fresh chives (finely chopped, for herb dip); 1 small clove garlic (finely grated, for herb dip); 1 teaspoon lemon juice (for herb dip); 0.25 teaspoon everything-bagel seasoning (to sprinkle over eggs); 0.25 teaspoon flaky sea salt (for finishing); 0.25 teaspoon ground black pepper (to taste)

High ProteinGluten-FreeMeal PrepNut-Free

Prep Time15 min

Cook Time12 min

Servings2

Calories280 kcal

Health Score7/10

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Low Calorie Breakfast Board with Hard Boiled Eggs and Veggie Sticks

There is something genuinely satisfying about a breakfast that looks as good as it tastes. This low calorie breakfast board with hard boiled eggs and veggie sticks brings together crisp, colourful vegetables, perfectly cooked eggs, and a few clever little extras that keep the whole board interesting without piling on the calories. Each serving lands at around 280 calories, delivers 18 grams of protein, and gives you a solid hit of fibre to carry you through to lunch. It is the kind of breakfast that feels indulgent but is actually doing a lot of quiet nutritional work in the background.

The hero of this board is the hard boiled egg, and for good reason. Two eggs per person gives you complete protein, healthy fats, choline for brain function, and that slow, steady energy you want from a morning meal. Surrounding them with raw veggie sticks, cucumber rounds, cherry tomatoes, and radish slices adds crunch, colour, and a surprising amount of volume for very few calories. Raw vegetables retain all their water-soluble vitamins, so you are getting more nutritional bang for your buck compared to cooked alternatives. The board also includes a small ramekin of creamy hummus for dipping, which adds plant-based protein and a little extra fibre without tipping the calorie count over the edge.

What makes this board genuinely smarter than most traditional breakfast spreads is what it leaves out. There are no processed cereals, no sugary jams, no refined crackers loaded with sodium. Instead, a small handful of multi-seed rice cakes sit on the side for anyone who wants something to scoop or bite into, keeping carbs low and fibre high. A sprinkle of everything-bagel seasoning over the eggs adds massive flavour with almost no calories. A few slices of avocado bring in heart-healthy monounsaturated fats, and a tiny pot of Greek yogurt-based herb dip rounds out the whole board with creaminess and a cool, tangy flavour that pairs beautifully with the vegetables. Every single component earns its place here.

Assembling this board takes about 15 minutes once your eggs are cooked, and the eggs themselves can absolutely be prepared the night before. Meal prep fans will love this recipe because every component stores separately, meaning you can prep a batch of eggs and cut your vegetables on Sunday and just pull everything out through the week. The board format also makes it brilliant for feeding a small group at a weekend brunch without anyone feeling like they are eating a diet meal. Arrange everything on a large wooden board or a flat serving platter, tuck in the dipping pots, fan out the veggie sticks, and let people graze freely. It is approachable, nourishing, and genuinely delicious.

Ingredients

Serves:2

4 large eggs (hard boiled and peeled)
2 medium carrots (peeled and cut into sticks)
2 celery stalks (cut into sticks)
1 small cucumber (sliced into rounds or spears)
1 medium red bell pepper (seeded and sliced into strips)
6 radishes (trimmed and thinly sliced)
12 cherry tomatoes (halved if preferred)
1 small avocado (sliced, dressed with a squeeze of lemon juice)
6 multi-seed rice cakes (lightly salted)
4 tablespoons plain hummus (store-bought or homemade, no oil added on top)
3 tablespoons plain low-fat Greek yogurt (2 percent fat)
1 teaspoon fresh dill (finely chopped, for herb dip)
1 teaspoon fresh chives (finely chopped, for herb dip)
1 small clove garlic (finely grated, for herb dip)
1 teaspoon lemon juice (for herb dip)
0.3 teaspoon everything-bagel seasoning (to sprinkle over eggs)
0.3 teaspoon flaky sea salt (for finishing)
0.3 teaspoon ground black pepper (to taste)

Instructions

1
Place the eggs in a single layer in a small saucepan and cover with cold water by about an inch. Bring to a full boil over medium-high heat. Once boiling, reduce the heat to a gentle simmer and cook for exactly 10 minutes for firm, fully set yolks.
Starting with cold water and bringing it up to the boil together with the eggs gives you more consistent results than dropping eggs into already-boiling water.
2
While the eggs cook, transfer them directly to a bowl of ice-cold water once the 10 minutes are up. Leave them to cool completely for at least 5 minutes. This stops the cooking immediately and makes peeling much easier.
If you do not have ice, run cold tap water over the eggs continuously for 2 to 3 minutes. It works nearly as well.
3
While the eggs are cooling, make your herb dip. Combine the Greek yogurt, chopped dill, chopped chives, grated garlic, and lemon juice in a small bowl. Season with a pinch of salt and pepper and stir well until smooth. Taste and adjust the seasoning. Set aside.
This dip gets better as it sits, so if you have time, cover and refrigerate it for 10 minutes before serving.
4
Prepare all your vegetables. Peel the carrots and cut them into even sticks roughly the length of your finger. Cut the celery stalks the same way. Slice the cucumber into rounds or spears. Slice the red bell pepper into clean strips. Trim and slice the radishes. Halve the cherry tomatoes if you prefer. Slice the avocado and toss it immediately with a squeeze of lemon juice to stop it browning.
Cutting all the vegetables to a similar length makes the board look tidy and intentional, and it also makes them easier to dip.
5
Peel the cooled eggs gently under a thin stream of cold water. Pat dry, then slice each egg in half lengthways. Arrange the halved eggs on the board cut-side up and sprinkle each half lightly with everything-bagel seasoning and a tiny pinch of flaky sea salt.
A very thin layer of hummus spread on the cut side of the egg before adding the seasoning adds flavour and helps the seasoning stick nicely.
6
To assemble the board, start by placing two small ramekins or dipping bowls on a large wooden board or flat serving platter. Spoon the hummus into one and the herb yogurt dip into the other. Fan the carrot and celery sticks out from one corner of the board in a bundle. Arrange the cucumber, bell pepper strips, radishes, and cherry tomatoes in clusters around the board, filling in gaps generously.
Starting with the dipping pots anchors the board and gives you a visual guide for where to place everything else.
7
Lay the avocado slices in a gentle fan near the centre of the board. Nestle the egg halves across the board in pairs so they are visible and easy to pick up. Tuck the rice cakes along one edge of the board. Finish with a final pinch of flaky salt scattered lightly over the vegetables and a few extra chive snippings over the herb dip for a clean, fresh look.
Serve the board as soon as it is assembled for the best texture and freshness, especially the avocado.

Nutrition per serving

280kcal

Calories

18g

Protein

22g

Carbs

14g

Fat

Fibre

Sugar

390mg

Sodium

Pro Tips

✓
Hard boil your eggs the night before and keep them unpeeled in the fridge to save time in the morning.
✓
Cut your veggie sticks up to 3 days ahead and store them in a sealed container with a small piece of damp paper towel to keep them crisp.
✓
Add a small handful of olives or a few sun-dried tomatoes to the board if you want extra Mediterranean flavour without many extra calories.
✓
If serving to a group, double or triple the quantities and use a large wooden charcuterie board for a stunning table centrepiece.
✓
The everything-bagel seasoning is the flavour secret on this board. Do not skip it. It brings a toasty, garlicky, seedy note that makes plain hard boiled eggs feel exciting.
✓
Keep the herb dip covered in the fridge until the last moment so the fresh herbs stay bright green.

Frequently Asked Questions

How many calories are in this low calorie breakfast board with hard boiled eggs and veggie sticks?↓

Each serving of this breakfast board comes in at approximately 280 calories, making it one of the most satisfying low calorie morning meals you can put together. You get two hard boiled eggs, a generous pile of veggie sticks, half an avocado, hummus, a yogurt herb dip, and a few rice cakes all within that calorie count.

Can I make this breakfast board the night before?↓

You can absolutely prep most of it the night before. Hard boil and peel the eggs, cut your vegetables and store them in airtight containers, and make the herb dip. The morning assembly takes about 5 minutes. The only thing to cut fresh is the avocado, as it discolours quickly. Squeeze lemon juice over it immediately if you do slice it ahead of time.

Is this breakfast board suitable for a low carb diet?↓

Yes, with one small adjustment. Simply leave out the rice cakes or replace them with cucumber rounds and the board becomes very low in carbohydrates. The eggs, avocado, and non-starchy vegetables are all naturally low carb, and the hummus has only a modest amount of carbohydrates per serving.

What other vegetables work well on a breakfast veggie board?↓

Almost any crunchy raw vegetable works beautifully. Broccoli florets, snap peas, endive leaves, jicama sticks, baby corn, and thinly sliced fennel all make excellent additions. Aim for a mix of colours to make the board look vibrant and to maximise the variety of vitamins and antioxidants you are getting.

How much protein does this breakfast board have?↓

Each serving delivers around 18 grams of protein, coming primarily from the two hard boiled eggs, the hummus, and the Greek yogurt herb dip. That is a strong protein hit for a low calorie breakfast, which is one of the reasons this board keeps hunger at bay so effectively through the morning.

Is this recipe gluten free?↓

The core recipe is gluten free as long as you use certified gluten-free rice cakes. All other components including the eggs, vegetables, hummus, and yogurt dip are naturally gluten free. Always check the labels on your store-bought hummus and rice cakes if you are cooking for someone with coeliac disease.

Variations

•
High Protein Board
Add 60g of sliced turkey breast or a small pot of cottage cheese to each serving. This bumps the protein up to around 28 grams per board without a significant calorie increase. Turkey adds a savoury, satisfying element that works well alongside the eggs and fresh vegetables.
•
Keto Breakfast Board
Remove the rice cakes and hummus. Replace with sliced gouda or cheddar cheese, a small handful of mixed nuts, and extra avocado. Use the Greek yogurt herb dip as your only dipping sauce. This version is very low in carbohydrates and high in healthy fats and protein.
•
Kids' Mini Breakfast Board
Use only the mildest, sweetest vegetables such as carrot sticks, cucumber, and cherry tomatoes. Replace the herb dip with plain Greek yogurt and a drizzle of honey. Cut the eggs into quarters instead of halves. Arrange on small individual boards or plates so each child has their own portion to explore.
•
Spicy Sriracha Board
Mix a small amount of sriracha sauce into the hummus before adding to the board. Dust the egg halves with a pinch of smoked paprika instead of everything-bagel seasoning. Add a few sliced jalapenos to the veggie section for heat lovers who want their morning to start with a kick.

Substitutions

•
Hard boiled eggs → Soft boiled eggs (Soft boiled eggs with a jammy yolk feel more luxurious and work just as well nutritionally. Cook for 6 to 7 minutes instead of 10 and handle gently when halving.)
•
Greek yogurt herb dip → Tzatziki (A good quality store-bought or homemade tzatziki is a natural substitute and keeps the calorie count similar while adding a lovely cucumber and garlic flavour.)
•
Hummus → White bean dip (Blend canned white beans with lemon juice, garlic, olive oil, and a pinch of salt for a homemade dip that is even higher in fibre than hummus and just as creamy.)
•
Rice cakes → Seed crackers (Thin seed-based crackers add more fibre and healthy fats than plain rice cakes. Look for ones with no added sugar and minimal ingredients. They pair especially well with the avocado.)
•
Avocado → Guacamole (A small pot of simple guacamole made from mashed avocado, lemon juice, and salt gives the same healthy fats and works as both a spread and a dip on the board.)
•
Red bell pepper → Yellow or orange bell pepper (All bell pepper colours work equally well. Yellow and orange are slightly sweeter, which some people prefer. Green bell pepper has a more savoury, slightly bitter flavour that also works well with the dips.)

🧊 Storage

Store each component separately in airtight containers in the refrigerator. Hard boiled eggs keep well for up to 5 days unpeeled or 3 days peeled in cold water. Cut veggie sticks stay crisp for up to 3 days with a damp paper towel in the container. The herb yogurt dip keeps for 2 days covered in the fridge. Do not store a fully assembled board, as the avocado will brown and the vegetables will soften against the other components.

📅 Make Ahead

This recipe is ideal for weekly meal prep. Hard boil a batch of 8 to 10 eggs on Sunday and keep them unpeeled in the fridge. Cut a full batch of veggie sticks and store in portioned containers. Make a larger batch of the herb dip and it will keep for 2 days. Each morning, simply pull out your components, assemble the board or a single-serve box, and slice fresh avocado. The whole morning routine drops to under 5 minutes.