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

Cooking Advice, Food, Meal Prep + Plans

By: Chris Freytag, CPT // April 6, 2023


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.  

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.

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    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: 

    Sweet Potato and Avocado Breakfast Burritos

    These healthy breakfast burritos are stuffed with sweet potatoes, black beans, egg whites, and avocado. They freeze well and are simple to heat up in the microwave.  So, this is a perfect on-the-go breakfast for busy mornings.  Plus, these burritos are packed with protein and fiber, which will keep you and your loved ones full and energized all morning!

    Whole Wheat Breakfast Burritos

    These whole wheat breakfast burritos have everything you need for a healthy well balanced breakfast. Feel free to double, triple or quadruple this recipe to feed the whole family! I add in whatever veggies I have, and these delicious wraps always turn out delicious. My kids wrap these in tin foil & take them to

    2. Breakfast Quinoa

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

    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. 

    Calories: Approximately 222 in 1 cup

    Breakfast Quinoa Recipes To Try: 

    Try this breakfast quinoa recipe that is easy to meal prep the night before. It will leave you full and energized as it's full of protein and fiber!

    Rise and Shine Breakfast Quinoa

    I love quinoa and this is the perfect meal prep recipe for quinoa lovers! I make a big batch weekly and keep it in the fridge to have on hand. You can use what you have or make it according to this recipe using almond milk for added vanilla flavor.

    Never had quinoa for breakfast? You'll love this cinnamon apple quinoa recipe.

    Cinnamon Apple Breakfast Quinoa

    When the weather starts to cool, I like to start warming up my breakfast a bit.  I often do a bowl of oats, but I get bored of that easily.  I wanted to find something new so I decided to make this apple crisp-inspired breakfast quinoa.

    3. Egg Cups

    Baked eggs with ham and tomato in muffin tin.

    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.

    Calories: Approximately 72 calories per egg 

    Breakfast Egg Recipes To Try: 

    McSkinny Egg Muffins

    By using a muffin tin and only two ingredients, you will literally have the most stress-free (and delicious!) morning ever. This is where our healthy McSkinny Egg Muffin recipe comes in. Turkey bacon and eggs. Boom. Done!

    Make these yummy sweet potato egg cups with just a few ingredients including tater tots!

    Sweet Potato Tot Egg Cups

    These delightful little egg muffins are only 91 calories per serving and full of protein to fill you up in the morning. We use sweet potato tater tots to form a crusty, crunchy cup and then fill it with eggs, cheese and other yummy toppings!

    4. Frittata

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

    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.

    Calories: Approximately 145 

    Breakfast Frittata Recipes To Try: 

    The Giant Frittata

    This giant frittata really earns its name! This is a perfect, fulfilling dish that allows you to feed the entire family a healthy breakfast with only one pan. I love the combo of these veggies, it makes it a perfect vegetarian-friendly recipe! 

    A veggie frittata in a pan makes for a great low-calorie breakfast.

    Artichoke, Spinach and Herb Frittata

    This veggie frittata is simple but so delicious. Packed with protein and good-for-you ingredients, this breakfast is the perfect start to a productive day.

    5. Smoothies

    Woman to make a green smoothie in the mixer.

    Smoothies recipes 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!

    Calories: Approximately 240

    Breakfast Smoothie Recipes To Try: 

    A glass filled with a strawberries and cream dessert smoothie with strawberries around it

    Strawberries and Cream Smoothie

    This delicious dessert smoothie is thick, creamy, and the closest thing you can get to a milkshake in under 150 calories! Plus this frozen dessert drink is made with real fruit so the fiber will fill you right up!

    Berry Light Breakfast Smoothie

    This berry light smoothie is thick, creamy and taste like you’re having delicious berry ice cream for breakfast without all the fat and calories. The berries give this smoothie lots of antioxidants, fiber and fabulous color. This smoothie is a great way to have a berry nice day!

    6. Muffins

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

    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.

    Calories: Approximately 260

    Breakfast Muffin Recipes To Try: 

    Healthy Carrot Cake Muffins

    It’s hard to beat a good carrot cake. But when its loaded with fat and sugar, your tummy may not thank you after you’ve indulged. That’s why we created these delicious healthy carrot cake muffins. Loaded with fiber and good-for-you ingredients, these muffins are now worthy of breakfast, or even Easter brunch!

    Gluten Free Banana Bread Muffins

    These Gluten Free Banana Bread Muffins are moist, fluffy, and delicious! The chia seeds in this recipe add fiber, protein, and those Omega 3’s we all need! They also add a slight nutty flavor and texture that we at the Get Healthy U office loved.

    Blueberry Mug Muffin

    I’ve always loved muffins but most are loaded with sugar and white flour. This healthy muffin-in-a-mug recipe is quick, easy, very low carb and high in fiber. Oh and the best part?! You make it in a coffee mug! Which means there’s only one easy dish to throw in the dishwasher.

    7. Avocado Toast

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

    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!

    Calories: Approximately 200 

    Breakfast Toast Recipes To Try: 

    Two slices of avocado toast with smashed chickpeas on top on a neutral plate

    High Protein Vegan Avocado Toast

    This high-protein avocado toast adds a twist with smashed chickpeas so it’s extra filling and extra tasty.

    Healthy 5-Minute Avocado Toast

    How can a breakfast so delicious be so quick to make? Well, this 5-minute avocado toast is both! And it’s super good for you too!

    8. Breakfast Bars

    Blueberry Quinoa Oats Breakfast Bars on brown paper.

    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. 

    Calories: Approximately 116 -235 

    Bar Recipes to try: 

    These healthy and delicious no-bake energy bars are packed with natural ingredients that taste amazing and leave out all the additives and sugar you find in store bought bars.

    Peanut Butter and Chocolate Energy Bars

    These healthy peanut butter and chocolate energy bars are to die for! Made from natural ingredients that taste amazing you will really taste the homemade difference from those high priced bars you buy in the store. Perfect on the go healthy snack for school, the office, or even in the car.

    Healthy Banana Bread Chocolate Chip Oat Breakfast Bars 

    If you love banana bread, then you’re going to love these breakfast bars. Plus, these are made without flour, dairy or eggs!

    9. Greek Yogurt

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

    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. 

    Calories: Approximately 100-199

    Yogurt Recipes to try: 

    Superfood Yogurt Breakfast Bowl

    Load this yogurt breakfast bowls with all your favorite things. Delicious fruits like berries, bananas, oranges, add in some coconut flakes, nut butter, and WOW, who wouldn’t want to dive in?

     A parfait glass layered with kiwi, yogurt, matcha yogurt layer and granola.

    Matcha Yogurt Breakfast Bowl

    This super unique spin on a breakfast bowl uses matcha which gives it a delicious flavor and a little boost of caffeine to kickstart your day with some energy.

    10. Omelette in a Mug

    Healthy omelette in a mug with tomatoes and avocado

    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.

    Calories: 213

    Breakfast Recipes To Try:

    Healthy omelette in a mug with tomatoes and avocado

    Omelette in a Mug

    It seems crazy I know, but this omelette in a mug recipe takes about 2 minutes and comes out perfect every time! This recipe evolved from a friend of mine who would make an egg in a mug in college. This easy to make breakfast is full of protein and vegetables that’ll keep you full.

    11. Oatmeal

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

    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.

    Calories: 240

    Breakfast Oatmeal Recipes To Try: 

    Healthy Carrot Cake Oatmeal

    There is something so deliciously comforting about carrot cake. The nuttiness of pecans, the sweetness of cinnamon and raisins, it’s a perfect combination of flavors. And now you can have it for breakfast with this super easy, super filling carrot cake oatmeal. This breakfast comes together in minutes and is a great way to start

    Banana Nut Oatmeal

    Oatmeal is one of those mundane breakfast options that is highly underrated for all the health benefits it provides. But this banana nut oatmeal takes the mundane out and instead gives you a deliciously seemingly indulgent breakfast that also happens to be super healthy!

    12. Smoothie Bowls

    Bowl with yummy spirulina smoothie on wooden table.

    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.

    Calories: Approximately 220

    Breakfast Recipes To Try: 

    Tropical Detox Smoothie Bowl

    Nothing beats a delicious, thirst-quenching smoothie in the middle of summer. And nothing beats a thick smoothie poured into a bowl with lots of toppings.  Unfortunately, most smoothies sold in markets or fast-food chains are made with fruit juices aka processed fruit mixed with sugar and preservatives.

    Whip up this delicious protein packed smoothie bowl. The yummy ingredients will leave you feeling energized and satisfied!

    Purple Power Protein Smoothie Bowl

    This smoothie bowl recipe is full of antioxidants, energizing nutrients and you guessed it, tummy-satisfying protein. Before you freak out over the beets…let me tell you they are responsible for the beautiful purple color but more importantly they are full of great nutrition and add a sweet mild taste.

    13. Pancakes

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

    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! 

    Calories: Approximately 300

    Breakfast Recipes To Try: 

    These protein pancakes are perfect post-workout but so delicious you'll want to make them all the time.

    Blueberry Walnut Protein Pancakes

    This page may contain affiliate links, meaning at no additional cost to you, Get Healthy U may receive a commission if you click through and make a purchase. These protein pancakes are perfect post-workout but so delicious you’ll want to make them all the time.

    Healthy Pumpkin Pancakes

    These healthy pumpkin pancakes are a family favorite, especially in the fall! If you love pumpkin, then this is the recipe for you. But the pumpkin brings more than just delicious flavor. By using pumpkin to replace most of the oil, you save tons of fat and calories creating a scrumptious low-fat recipe.

    All you need for these delicious pancakes are an egg and a banana; so easy to make and delicious too!

    Too Easy Two-Ingredient Pancake

    The beauty of this recipe lies in its simplicity and down-to-earth ingredients. When I stumbled upon the many variations of this gluten-free, grain-free and dairy-free pancake on Pinterest, I never expected them to taste so delicious and be so easy to prepare. 

    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!

    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: 



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      4 Comments


      on 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 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 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 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.



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