13 Low-Calorie Breakfasts That Keep You Full

Food, Cooking Advice, Meal Prep + Plans

By: // February 17, 2020


Looking for low-calorie breakfast recipes? 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. 

By eating the right combination of healthy protein, carbs and fat you jumpstart your metabolism and prevent overeating later in the day.  With these high protein 300-calorie breakfast recipes, you’ll boost your energy, keep your focus and stay full until lunch.

If you’re wondering how many calories you should be eating in the morning or if 300 calories is 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!

So, rise and shine 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 are easy to take on the go as well. Perfect for meal prepping and freezing for maximum time saving on busy mornings.

Delicious burrito brunch cut in half on white plate.

Calories: Approximately 295

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

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 

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 

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, 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

Recipe to try: 

Purple Power Protein Smoothie Bowl 

Berry Light Breakfast Smoothie

6. Muffins

Muffins are an ideal option to 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

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 

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 

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 choose 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: 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

Recipes to try: 

Kauai Crunch Bow

Greek Yogurt and Quinoa Breakfast Bowls

10. Omelette In A Mug

Want an omelette that turns out perfect every time? An omelette 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

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 oatmeals most amazing attributes? It’s 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

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

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

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 insures 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. 

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: 

  • Chia seeds
  • Flax seeds
  • Quinoa
  • Chickpeas
  • Eggs
  • Broccoli
  • Oats
  • Salmon
  • Black beans

READ THIS NEXT: 11 Dinner Recipes Under 400 Calories


Printed from GetHealthyU.com

3 Comments


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.



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