9 Healthy 500-Calorie Breakfast Ideas

Eat a Nutritious Low-Calorie Breakfast

healthy breakfast under 500 calories
Westend61/ Westend61/ Getty Images

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 Low-Calorie Breakfast Ideas Under 500 Calories

If you are trying to slim down, you may want to find a 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. 

  1. The Complete 300-Calorie Healthy Breakfast 
    1. 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. (Complete breakfast recipe and instructions here)
    2. Special Recipe Tex Mex Eggs (savory egg whites with onions and salsa)
    3. Steel Cut Oatmeal
    4. Healthy Green Smoothie (made with apple, banana, and spinach)
    5. 275-300 calories
  2. Peanut Butter and Apple
    1. 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.
    2. One tablespoon of natural peanut butter
    3. One whole-wheat English muffin
    4. One apple
    5. One cup of 1 percent milk
    6. 416 calories
  3. Waffles and Yogurt
    1. Get a protein and dairy boost from the yogurt while you satisfy your sweet tooth with just a taste of syrup and a banana.
    2. Two whole-grain waffles
    3. One tablespoon of light syrup or fruity jam
    4. Six ounces of low-calorie vanilla yogurt or Greek yogurt
    5. One small banana
    6. 414 calories
  1. Starbucks Breakfast On-The-Go
    1. 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 always one on every corner. But be careful. Some Starbucks drinks can derail your diet.
    2. Evolution Fresh Greek Yogurt Parfait (Fresh Berries and Honey)
    3. One tall nonfat cappuccino
    4. 310 calories
  2. Jamba Juice
    1. 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.
    2. Egg White Spinach and Cheese Breakfast Wrap
    3. Freshly Squeezed Juice
    4. 350 calories
  3. Oatmeal with Cherries
    1. 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.
    2. One cup of oatmeal (rolled oats or steel cut oats)
    3. One-quarter cup dried tart cherries
    4. One teaspoon brown sugar
    5. A dash of cinnamon
    6. One cup of 1 percent milk
    7. 371 calories
  4. McDonald’s Fast Food Breakfast in a Pinch
    1. You don't usually think of fast food as healthy. But there are some low-calorie options at fast food restaurants.
    2. Fruit & Maple Oatmeal
    3. Apple Slices
    4. Coffee (no cream or sugar)
    5. Lowfat Milk
    6. 410 calories
  1. Bagel Breakfast for Early Morning Carb Cravings
    1. Many diet experts recommend that you avoid starchy carbs in the morning. But sometimes you just need bread. So eat whole wheat varieties to keep your diet on track. And pair it with protein for balance.
    2. Two whole-wheat mini bagels or one half of a full-sized whole wheat bagel
    3. Two teaspoons whipped cream cheese
    4. One large hard-boiled egg
    5. One orange
    6. 369 calories
  2. Brown Betty - Sweet and Crunchy Breakfast
    1. On those days when you crave something sweet and crunch in the morning, choose this breakfast with diet-friendly almonds and fresh fruit.
    2. Apple, cored and sliced, microwaved for three minutes and topped with:
    3. One tablespoon of raisins
    4. One tablespoon of chopped almonds
    5. One tablespoon of chopped walnuts
    6. Eight ounces of low-fat vanilla yogurt
    7. 362 calories

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 acheive slow and steady weight loss.

Was this page helpful?