9 Simple 500-Calorie Breakfast Ideas

healthy breakfast under 500 calories
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Get your day off to a great start with these 500-calorie breakfast ideas. These breakfast suggestions will help you divide up your daily calories. Whether you are hoping to maintain, gain, or lose weight, having a few pre-measured meal ideas can make calorie-counting easier.

A 400- to 500-calorie meal in the morning may be the right amount for a post-workout meal or a busy morning when you won’t have time for a mid-morning snack. These meal ideas are ideas for at-home and away-from-home breakfasts that are nutritionally balanced, providing a combination of protein, healthy fats, and fiber.

Keep in mind that these options may not be enough food for some people and that calories needs depend on age, activity level, weight, and goals. This article is meant to give you an idea of what this calorie range looks like.

Under 500-Calorie Breakfasts to Make at Home

These ideas range from about 300 to about 400 calories. If you'd like to eat more, you might add a serving of fruit, a half-cup of cottage cheese, a hard-boiled egg, or a few slices of deli turkey (these are all about 60–100 calories).

Peanut Butter and Apple: 416 Calories

Peanut butter (and the accompanying glass of milk) provides protein and fat to help you feel full; fiber from the whole wheat English 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

Oatmeal With Cherries: 371 Calories

Oatmeal is one of the best morning foods because it's full of fiber and it is usually low in calories. The fiber found in oats, beta-glucan, can be promote healthy gut bacteria. Sprinkle tart cherries on your oatmeal for a boost of flavor and vitamins.

  • 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

Bagel and Cream Cheese: 369 Calories

Choose a whole-grain bagel, as whole grains contain more fiber and are more satisfying than refined grains. Pair with protein (the egg) for balance and satiety.

Apple Brown Betty: 362 Calories

On those days when you crave something sweet and crunchy in the morning, choose this breakfast with almonds and fresh fruit. Core and chop an apple, microwave it for 3 minutes, and top with:

  • 1 apple cored and chopped (keep the skin on for extra fiber)
  • 1 tablespoon of chopped unsalted almonds
  • 1 tablespoon of chopped unsalted walnuts
  • 1 tablespoon of unsweetened raisins
  • 6 ounces of low-fat vanilla yogurt

Under 500 Calorie Breakfasts On the Go

If you need to get breakfast away from home, there are nutritious, balanced options that will help you stick to your calorie goal. You can check the menus of your favorite restaurants which should have calorie information readily available. Just keep in mind that if you need to watch your sodium intake, that many on-the-go menu choices are sodium rich. Always read labels before making a decision.

Starbucks Turkey Bacon Sandwich and Banana: 340 Calories

Hitting Starbucks for some morning fuel is often a convenient option. Try the Starbucks turkey bacon sandwich (230 calories) and pair it with a banana (110 calories). Or you can add a tall nonfat cappuccino (100 calories).

Other Starbucks options include:

  • Strawberry Overnight Grains: 300 calories
  • Spinach, Feta and Egg White Wrap: 290 calories

Jamba Juice Turkey Sausage Wrap: 320 Calories

This juice spot is a favorite for many, but Jamba Juice smoothies and juices may be high in sugar and calories. Try the savory turkey sausage wrap for 320 calories, plus a small size Great Greens juice for another 140 calories.

McDonald’s Oatmeal: 410 Calories

You don't usually think of fast food as low-calorie. But there are some handy options at fast-food restaurants. Try McDonald's fruit and maple oatmeal for 320 calories. You might like to add on one of the following options:

  • Apple slices: 15 calories
  • Lowfat milk: 100 calories

Dunkin' Donuts Veggie Egg White Omelet: 290 calories

Dunkin' Donuts has more than just donuts for breakfast. Try the veggie egg white omelet (290 calories), It's full of bell pepper, onions, and spinach. Pair it with an iced Americano for another 10 calories.

2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Fulgoni VL, Brauchla M, Fleige L, Chu Y. Oatmeal-containing breakfast is associated with better diet quality and higher intake of key food groups and nutrients compared to other breakfasts in children. Nutrients. 2019;11(5):964. doi:10.3390/nu11050964.

  2. Prasadi VPN, Joye IJ. Dietary fibre from whole grains and their benefits on metabolic health. Nutrients. 2020;12(10):3045. doi:10.3390/nu12103045.

By Rachel MacPherson, BA, CPT
Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal.