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 ideas will help you divide up your meals; 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.

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 can add something from our list of 100-calorie options. Some examples include a serving of fruit, a half-cup of cottage cheese, a hard-boiled egg, or a few slices of deli turkey.

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

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

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 this bagel with protein for balance.

Apple Brown Betty: 362 Calories

On those days when you crave something sweet and crunch 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 tablespoon of chopped almonds
  • 1 tablespoon of chopped walnuts
  • 1 tablespoon of raisins
  • 8 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. Here are some examples:

Starbucks Turkey Bacon Sandwich and Banana: 340 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. 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 among healthy dieters, but you have to make smart choices at Jamba Juice to make sure you don't consume too much sugar. Try the turkey sausage wrap for 320 calories.

McDonald’s Oatmeal: 410 Calories

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

  • Apple slices: 15 calories
  • Medium black coffee or Americano: 0 calories
  • Lowfat milk: 100 calories

Dunkin' Donuts Veggie Eggwhite Omelet: 290 calories

Dunkin' Donuts has more than just donuts for breakfast. Try their veggie eggwhite omelet that has 290 calories and is full of bell pepper, onions, and spinach. Pair it with an iced Americano for another 10 calories.

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