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 Low-Calorie 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. 

  1. The Complete 300-Calorie Healthy Breakfast  (275-300 Calories)
  2. 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. 
  3. Special Recipe Tex Mex Eggs (savory egg whites with onions and salsa)
  4. Steel-Cut Oatmeal
  5. Healthy Green Smoothie (made with apple, banana, and spinach)
  6. Peanut Butter and Apple (416 Calories)
  7. 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.
  8. One tablespoon of natural peanut butter
  9. One whole-wheat English muffin
  10. One apple
  11. One cup of 1% milk
  12. Waffles and Yogurt (414 Calories)
  13. Get a protein and dairy boost from the yogurt while you satisfy your sweet tooth with just a taste of syrup and a banana.
  14. Two whole-grain waffles
  15. One tablespoon of light syrup or fruit jam
  16. Six ounces of low-calorie vanilla yogurt or Greek yogurt
  17. One small banana
  18. Starbucks Breakfast On-the-Go (310 Calories)
  19. 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.
  20. Evolution Fresh Greek Yogurt Parfait (Fresh Berries and Honey)
  21. One tall nonfat cappuccino
  22. Jamba Juice (350 Calories)
  23. 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.
  24. Egg White Spinach and Cheese Breakfast Wrap
  25. Freshly Squeezed Juice
  26. Oatmeal With Cherries (371 Calories)
  27. 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.
  28. One cup of oatmeal (rolled oats or steel-cut oats)
  29. One-quarter cup dried tart cherries
  30. One teaspoon brown sugar
  31. A dash of cinnamon
  32. One cup of 1% milk
  33. McDonald’s Fast Food Breakfast in a Pinch (410 Calories)
  34. You don't usually think of fast food as healthy. But there are some low-calorie options at fast-food restaurants.
  35. Fruit & Maple Oatmeal
  36. Apple Slices
  37. Coffee (no cream or sugar)
  38. Lowfat Milk
  39. Bagel Breakfast for Early Morning Carb Cravings (369 Calories)
  40. 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.
  41. Two whole-wheat mini bagels or one half of a full-sized whole wheat bagel
  42. Two teaspoons whipped cream cheese
  43. One large hard-boiled egg
  44. One orange
  45. Brown Betty — Sweet and Crunchy Breakfast (362 Calories)
  46. On those days when you crave something sweet and crunch in the morning, choose this breakfast with diet-friendly almonds and fresh fruit.
  47. Apple, cored and sliced, microwaved for three minutes and topped with:
  48. One tablespoon of raisins
  49. One tablespoon of chopped almonds
  50. One tablespoon of chopped walnuts
  51. Eight 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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Article Sources
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  2. Hu T, Yao L, Reynolds K, et al. The effects of a low-carbohydrate diet on appetite: A randomized controlled trialNutr Metab Cardiovasc Dis. 2016;26(6):476–488. doi:10.1016/j.numecd.2015.11.011

  3. U.S. Department of Health and Human Services, U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th ed. Updated December 2015.