13 Low-Calorie Breakfast Ideas (Only 300 Calories!)

Cooking Advice, Food, Meal Prep + Plans

By: // June 21, 2022

If you’re looking for healthy breakfast ideas, you’ve come to the right place. But in fact, we’ll do you one better. Not only are the below options 300 calories or less, but they are also high protein breakfast recipes that will actually keep you full and satisfied.  

By eating the right combination of healthy protein, carbs, and fat, you jumpstart your metabolism and prevent overeating later in the day.  

So, rise and shine with these healthy breakfast ideas!  You’ll boost your energy for the day, keep your focus and stay full until lunch with these 13 low-calorie breakfast recipes:

1. Breakfast Burritos 

Breakfast burritos are satisfying and super healthy. You can stuff them with a variety of veggies but one of our favorite combinations is sweet potatoes, black beans, eggs, and avocado. They are a great low-calorie breakfast option that is easy to take on the go as well. Perfect for meal prepping and freezing for maximum time saving on busy mornings.

Calories: Approximately 295

Breakfast Burrito Recipes To Try: 

Whole Wheat Breakfast Burritos 

Healthy Sweet Potato, Black Bean & Avocado Breakfast Burritos

2. Breakfast Quinoa

Breakfast quinoa is a great alternative to your typical bowl of oatmeal. It’s packed with plant-based protein from the quinoa and still low-calorie coming in under 300 calories.  It’s great topped with seeds, fruit, cinnamon, and even a few dark chocolate chips. 

Healthy Quinoa Hot Cereal for Breakfast Served with Raisins and Walnuts in blue bowl next to spoons.

Calories: Approximately 222 in 1 cup

Breakfast Quinoa Recipes To Try: 

Cinnamon Apple Breakfast Quinoa 

Rise and Shine Breakfast Quinoa

Related: Why Breakfast Is So Important

3. Egg Cups 

If you’re looking for low-calorie breakfast ideas, egg cups are ideal for mornings tight on time and are a fun breakfast alternative for kids. They’re easy to make gluten-free and chock-full of protein, they’ll fuel you up while you’re on the go. Plus, you can add all sorts of different veggies and cheeses to change things up.

Baked eggs with ham and tomato in muffin tin.

Calories: Approximately 72 calories per egg 

Breakfast Egg Recipes To Try: 

Sweet Potato Tot Egg Cups

McSkinny Egg Muffins

4. Frittata 

Frittatas are a perfect, fulfilling dish that allows you to feed the entire family or meal prep for the week. It’s an easy dish to make vegetarian or dairy-free and it’s easy to hide extra goodness like hemp seeds or flaxseed for some extra protein punch.  Plus, cleanup is a snap because this healthy breakfast can be made in only one pan.

Frittata (italian omelet) with cherry tomatoes and spinach in pan on linen cloth.

Calories: Approximately 145 

Breakfast Frittata Recipes To Try: 

The Giant Frittata

 Artichoke, Spinach & Herb Frittata

5. Smoothies

Smoothies are a popular breakfast option for someone trying to lose weight.  They take mere minutes to blend up, are easy to make, and keep you full. The flavor combinations are endless but a few key components are: a liquid (water or nut milk), protein powder, choice of fruit, a handful of greens, and a pinch of nuts or seeds. Get creative and experiment with the food you already have in your fridge!

Woman to make a green smoothie in the mixer.

Calories: Approximately 240

Breakfast Smoothie Recipes To Try: 

Purple Power Protein Smoothie Bowl 

Berry Light Breakfast Smoothie

6. Muffins

Muffins are an ideal option for meal prep ahead of time. And with the right ingredients, you can easily make them low-calorie and high in protein. Plus, they’ll fuel you up while you’re on the go.

Vegan Gluten-free Oatmeal Banana Muffins with Mixed Berries on white plate.

Calories: Approximately 260

Breakfast Muffin Recipes To Try: 

 Muffin In A Minute

 Gluten-Free Banana Bread Muffins

Healthy Carrot Cake Muffins

7. Avocado Toast 

After you’ve tried this low-calorie, high-protein breakfast, avocado toast is going to be your new staple breakfast. It’s so easy and so satisfying. My go-to bread is sourdough, but feel free to use your choice of whole grain, gluten-free bread, or even sweet potatoes as your ‘toast’. After spreading your ripe avocado, add a pinch of sea salt and black pepper.  

I’ve also been known to add a sprinkle of hemp heart seeds, sesame seeds, micro-greens, goat cheese crumbles, or cut-up tomatoes. Yummy!

A chef is preparing Avocado on sour dough toast on white plate.

Calories: Approximately 200 

Breakfast Toast Recipes To Try: 

High Protein Vegan Avocado Toast

Classic Avocado Toast

8. Breakfast Bars

Breakfast bars will satisfy your sweet tooth without sending your blood sugar levels for a spin. They taste just like a store-bought version but without all the added sugar and not-so-good-for-you ingredients. 

Blueberry Quinoa Oats Breakfast Bars on brown paper.

Calories: Approximately 116 -235 

Bar Recipes to try: 

Peanut Butter and Chocolate Energy Bars

Healthy Banana Bread Chocolate Chip Oat Breakfast Bars 

9. Greek Yogurt 

This low-maintenance breakfast is always a good option if you’re looking for a high-protein breakfast with no eggs. We highly recommend reading your food label and choosing the one with the lowest grams of sugar.  Add different toppings to switch up your flavors providing you with a healthy morning option that you can’t resist. Some of our favorite toppings: are cinnamon, chia seeds, almonds, fruit, coconut, vanilla extract, granola, sunflower seeds, and pistachios. 

Closeup of woman's hands holding a cup with organic yogurt with oats and cherries in green bowl.

Calories: Approximately 100-199

Yogurt Recipes to try: 

Kauai Crunch Bow

Greek Yogurt and Quinoa Breakfast Bowls

10. Omelette In A Mug

Want an omelet that turns out perfect every time? An omelet in a mug takes a whopping 2 minutes to make, and is packed with protein and vegetables to keep you full and energized all morning long.

Healthy omelette in a mug with tomatoes and avocado

Calories: 213

Breakfast Recipes To Try: 

Classic Omelette In A Mug

11. Oatmeal 

Oatmeal is a classic breakfast option but sometimes it can get plain boring. The below recipes add in some fun flavor options to change things up. One of the oatmeals’ most amazing attributes? It’s the ability to keep you feeling full thanks to its fiber and protein content while still being low-calorie. Plus, it’s another great high-protein breakfast with no eggs.

Woman in woolen sweater and shabby jeans eating vegan almond milk oatmeal in bowl with berries, fruit and almonds.

Calories: 240

Breakfast Oatmeal Recipes To Try: 

Banana Nut Oatmeal

Healthy Carrot Cake Oatmeal

12. Smoothie Bowls

A smoothie bowl is just an extra thick smoothie you get to eat with a spoon and can easily be a protein powerhouse. They are packed with nutrition and typically topped with hearty ingredients that will help your stomach feel satisfied longer. It’s also a great option if you are looking for a high-protein breakfast with no eggs.

Bowl with yummy spirulina smoothie on wooden table.

Calories: Approximately 220

Breakfast Recipes To Try: 

Purple Power Protein Smoothie Bowl

Tropical Detox Smoothie Bowl

13. Pancakes

There’s no doubt about it, pancakes are a delicious 300-calorie breakfast. They’re a family favorite and super simple to make. These pancake recipes are rich in flavor and so healthy we’ll have you wondering why you ever gave up pancakes! 

Stack of fluffy panckes with fresh berries, blueberry and orange jam served on a white plate.

Calories: Approximately 300

Breakfast Recipes To Try: 

Blueberry Walnut Protein Pancakes

Healthy Pumpkin Pancakes

Too Easy Two-Ingredient Pancake

Why You Want to Include Protein In Your Breakfast

1. Protein is important for developing and maintaining lean muscle. If you save your protein intake for later in the day, your body doesn’t have enough time to use it. Including protein in your breakfast ensures your muscle maintenance is at its best. 

2. Protein is fuel for your metabolism. If you choose a protein-rich breakfast you will burn more calories throughout the day.

3. Protein helps you feel full for longer so you’re able to avoid that midday snack as well as make better food choices.  So if weight loss is a goal, you will be well on your way if you start your day with a protein-rich breakfast. 

How Many Calories You Should Eat For Breakfast

If you’re wondering how many calories you should be eating in the morning or if 300 calories are enough for breakfast, you first need to decide what your overall calorie intake will be for the day.

For the average woman who’s looking to lose weight, aiming to eat around 1,600 quality calories per day will help you lose weight. If you are looking to maintain your weight, 2000 calories a day would be ok. That being said, everyone is different so look at your personal weight, height, and activity level and try this daily caloric needs estimate calculator from the American Council On Exercise to decide what’s best for you. 

Once you decide on how many calories you want to consume in a day,  you will see that eating 300 – 400 calories at breakfast can work, give you the energy needed to start your day, and will curb your appetite until lunch!

Other High Protein Breakfast Ingredients

You can take many traditional breakfast combinations up a notch by using ingredients that are high in protein. A few all-stars in the protein department are: 

Printed from GetHealthyU.com


on July 1, 2021 at 4:33 AM Reply

Healthy burritos for breakfast...what else does a person needs to start their day. About the egg used in the recipe. I'm allergic to it. What else can be used as a substitute for this.

    on July 8, 2021 at 5:31 PM Reply

    have you tried 'JUST egg'? it's a plant-based fake egg that is actually really tasty! https://www.target.com/p/just-egg-plant-based-egg-12-fl-oz/-/A-82029391

on August 30, 2016 at 8:47 AM Reply

Keep it simple. Eggs. Whole Wheat Toast. Orange juice. Keep it minimal and natural. Nutritional, light, tasty. Add a Yoga pattern, and an exercise routine and you have it. Health is not just eating--exercise, and centering are essential.

on April 26, 2016 at 2:08 PM Reply

This is an awesome article. I found it interesting. I was reading a post on The Nutritional Source today and it talked about glycemic index and how that can help you lose weight and manage your health. There were some helpful studies they spoke about around protein and carbs. Pretty interesting :) https://www.thenutritionalsource.com/nutrition/what-is-glycemic-index-and-how-does-it-affect-me/

on April 20, 2016 at 4:30 AM Reply

Many of these Recipes do not have much protein in them! Banana bread bars have under 2grams and little or no fat. Healthy Fat is a important source of fuel and contributes to satiety. Tough to even come close to 30grams of protein with these breakfasts.

(This will help us personalize your experience so that you can get the best advice possible from us!)
Skip to content
Send this to a friend