9 Healthy 500-Calorie Breakfast Ideas

healthy breakfast under 500 calories
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Listen up, breakfast skippers. It's time to start eating that all-important morning meal. Get your day off to a great start with these 500 calorie breakfast ideas. Some of these healthy low-calorie breakfast ideas are easy meals to make at home, but you'll also find some fast food breakfasts for those mornings when you're too busy to cook in your own kitchen.

Healthy Breakfast Ideas Under 500 Calories

If you are trying to slim down, you may want to find breakfast under 500 calories. Many dieters consume a 300-calorie breakfast to keep their daily food intake under control.

But if you like to eat a big meal in the morning, then choose one of these nutritious ideas to fill your tummy in the early hours. 

The Complete 300-Calorie Healthy Breakfast

No time to cook in the morning but want to eat a complete and healthy meal? No problem! This breakfast takes less than 10 minutes to prepare and it fills you up for a full day of calorie-burning activity. 

  • Nutty steel-cut oatmeal
  • Special recipe Tex Mex eggs (savory egg whites with onions and salsa)
  • Sweet green smoothie (made with apple, banana, and spinach)

Peanut Butter and Apple (416 Calories)

Peanut butter provides protein and fat to help you feel full and fiber from the whole wheat muffin keeps you satisfied through late-morning cravings.

  • 1 cup of 1% milk
  • 1 tablespoon of natural peanut butter
  • An apple
  • One whole-wheat English muffin

Waffles and Yogurt (414 Calories)

Get a protein and dairy boost from the yogurt while you satisfy your sweet tooth with just a taste of syrup and a banana.

  • 1 tablespoon of light syrup or fruit jam
  • 6 ounces of low-calorie vanilla yogurt or Greek yogurt
  • One small banana
  • Two whole-grain waffles

Starbucks Breakfast On-the-Go (310 Calories)

You know those days when you fly out the door and don't have time to eat? Hit Starbucks for some morning fuel. There's almost always one around the corner. But be careful. Some Starbucks drinks can derail your diet.

  • Evolution fresh Greek yogurt parfait (fresh berries and honey)
  • One tall nonfat cappuccino

Jamba Juice (350 Calories)

This juice spot is a favorite among healthy dieters, but you have to make smart choices at Jamba Juice to make sure you don't consume too much sugar.

  • Egg white spinach and cheese breakfast wrap
  • Freshly squeezed juice

Oatmeal With Cherries (371 Calories)

Oatmeal is one of the best morning foods because it's full of fiber for weight loss and it is usually low in calories. Sprinkle tart cherries on your oatmeal for a boost of flavor.

  • 1/4 cup dried tart cherries
  • 1 cup of 1% milk
  • 1 cup of oatmeal (rolled oats or steel-cut oats)
  • 1 teaspoon brown sugar
  • A dash of cinnamon

McDonald’s Fast Food Breakfast in a Pinch (410 Calories)

You don't usually think of fast food as healthy. But there are some low-calorie options at fast-food restaurants.

  • Apple slices
  • Coffee (no cream or sugar)
  • Fruit & maple oatmeal
  • Lowfat milk

Bagel Breakfast for Early Morning Carb Cravings (369 Calories)

Many diet experts recommend that you avoid starchy carbs in the morning in order to feel full longer. But sometimes you just need bread. So eat whole wheat varieties to keep your diet on track. And pair it with protein for balance.

Brown Betty — Sweet and Crunchy Breakfast (362 Calories)

On those days when you crave something sweet and crunch in the morning, choose this breakfast with diet-friendly almonds and fresh fruit.

An apple, cored and sliced, microwaved for 3 minutes, and topped with:

  • 1 tablespoon of chopped almonds
  • 1 tablespoon of chopped walnuts
  • 1 tablespoon of raisins
  • 8 ounces of low-fat vanilla yogurt

Of course, there will still be mornings when you have to fly out the door with just a cup of coffee. If possible, make a diet-friendly coffee drink at home with an added boost of protein to make sure your diet doesn't fall off track. 

A Word From Verywell

Watching your calories at breakfast time is smart. Just because many people consider breakfast the most important meal of the day doesn't mean that those calories don't count. Remember, when weight loss is your goal, your total caloric intake for the day is what matters most. Schedule and plan all your meals to make sure you reach your target number and achieve slow and steady weight loss.

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