19 Easy 300-Calorie Breakfast Ideas

low calorie breakfast of yogurt and fruit

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As if planning lunches and dinners for an entire household isn't enough, you've also got to figure out breakfast! Sure, cereal can suffice on some days, but fact of the matter is, eating the same thing daily can be boring and doesn't offer a variety of nutrients.

Foregoing breakfast isn't a good option. Research suggests that starting your day with a good quality breakfast full of protein, fiber, and fresh fruits and vegetables not only boosts energy, but can also lower levels of stress and depression.

Breakfast Standards

  • Protein (eggs, yogurt, protein powder, beans, turkey, edamame, etc.)
  • High-fiber whole-grain carbohydrate (bread, oatmeal, whole grain cereal, pancakes, English muffin, etc.)
  • Healthy fats (avocado, nuts, nut butter, hummus, seeds, cheese, cream cheese, oils)
  • Fresh or frozen fruits are filled with fiber and water
  • Vegetables are a filling, nutritious addition

300-calorie breakfasts may not be suitable for everyone. Some people may need to eat more and others don't like to eat as much during the morning hours. This is simply a guideline to give you an idea of what a healthy, quick, and easy to prepare, 300-calorie breakfast contains. Not to mention they'll keep you full and satisfied and get you through the most chaotic mornings, until it's time for a snack or lunch.

Keep in mind that the calorie counts for each breakfast idea listed below is just an estimate. Nutrition information will vary based on the portion size and type of ingredients that you choose. In general, most of them will come in under 300 calories with a few that are a bit lower and some that come in closer to 350 calories.

Meal Prepped Breakfasts

Meal-prepping works—even for breakfast. Taking time to prepare breakfast in advance can save valuable time in the mornings for all the things that need to get done before the day begins.

Grab some single-serve containers with lids, portion out the ingredients, then toss them in the fridge so they're ready to go when you are.

Breakfast Burrito

If you love a savory meal in the morning, this protein-packed breakfast will curb your hunger cravings.

  • 2 scrambled egg whites
  • 1 ounce of low-fat cheese
  • 2 tablespoons salsa
  • 1/2 cup cooked spinach (or another vegetable)
  • 1 whole-wheat tortilla

Place the eggs, cheese, salsa, and spinach in the center of the tortilla. Fold the sides in and roll up. Wrap in parchment paper followed by aluminum foil. Place in the fridge or freezer until ready to serve. Remove aluminum foil before heating in the microwave for 60-90 seconds.

Tip: Make a large batch in advance and keep in the freezer for a quick meal.

Sweet and Nutty Overnight Oats

This breakfast is full of fiber so it will help you to curb cravings that often hit around 10 or 11 in the morning.

  • 1 packet of plain, instant oatmeal
  • 1/2 to 1/3 cup nonfat milk or unsweetened, plant-based milk
  • 1 medium pear, cored and diced
  • 1 teaspoon honey
  • 1 tablespoon chopped almonds

Combine the oatmeal, milk, and honey in a small container. Top with chopped almonds and pear pieces. Cover and refrigerate overnight.

Chocolate Chip Pancakes

This breakfast satisfies your sweet tooth but also provides protein and whole grains to keep your energy level stable.

  • 1 cup high-protein pancake mix
  • 2/3 cup nonfat milk or unsweetened, plant-based milk
  • 1 large egg
  • 1/4 cup mini chocolate chips

In a large bowl, combine the pancake mix, milk, and egg with a spatula until smooth. Fold in the chocolate chips. Heat a griddle or nonstick skillet over medium heat. Add nonstick spray or butter. Pour about 1/4 cup batter per pancake onto the griddle. Cook pancakes 1-2 minutes per side, until golden brown. Store in the fridge or freezer until ready to serve.

Egg Muffins and Toast

Egg muffins are a versatile and fairly inexpensive way to get a hefty dose of protein in the morning.

Eggs provide choline, which is good for brain health provides vitamin D for immunity. Pair them with toasted multigrain bread or English muffin and a clementine. One batch of egg muffins makes six servings; one serving is two egg muffins.

  • 12 large eggs
  • 1 tablespoon nonfat milk or unsweetened, plant-based milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup shredded cheddar cheese

Preheat oven to 350 degrees Fahrenheit. In a large bowl, add the eggs, milk, salt, and pepper. Combine well with a whisk. Stir in the shredded cheese. Spray a muffin tin with cooking spray. Fill each muffin tin about 3/4 of the way full with the egg mixture. Bake for 25-28 minutes until the eggs are just set. Store in the fridge until ready to serve.

Easy, At-Home Breakfasts

Everything Bagel Avocado Toast with Eggs

Simple breakfast recipes can be some of the most delicious. For example, this avocado breakfast toast takes only a few minutes to prepare but doesn't skimp on flavor or quality.

  • 2 slices toasted multigrain bread
  • 1/4 avocado, mashed
  • 2 large eggs, cooked to your liking
  • Everything Bagel seasoning

Spread the avocado evenly over each piece of toast, followed by the eggs, then sprinkle with Everything Bagel seasoning before serving.

Kitchen Sink Cereal

Cereal can absolutely be a part of a nutritious diet. Choosing high-fiber cereals that are low in added sugar help keep blood sugar under control and hunger pangs at bay.

Feel free to mix and match cereal toppings to your liking; try berries, cashew nuts, sunflower seeds, or dried fruit instead.

  • 1 1/4 cup wheat bran shredded wheat cereal squares
  • 2 tablespoons slivered almonds
  • 2 tablespoons shredded coconut
  • 1/2 medium banana, sliced
  • 2 tablespoons mini chocolate chips (optional)
  • 1 cup nonfat milk or unsweetened, plant-based milk

Savory Breakfast Wrap

This breakfast option is great for the times when you want to enjoy a breakfast at home and have some time for food preparation. The best part? You'll only need five minutes to make this satisfying wrap. To make it, layer the cheese and bacon in the tortilla and heat until the cheese melts. Then, slice the apple and put the breakfast on a plate to serve.

  • 2 slices Canadian bacon
  • ¼ cup shredded cheddar cheese
  • 1 soft corn tortilla
  • 1 small apple

Whole Grain Waffles with Ricotta

No bread in the house? No problem! Frozen (or fresh) whole-grain waffles make excellent vessels for sandwich fillings! Try this sweet, low-calorie breakfast waffle sandwich by combining the honey with the ricotta cheese and then layering between two toasted waffles.

  • 2 whole-grain blueberry waffles spread with:
  • 1 tablespoon honey
  • 2 tablespoons part-skim ricotta cheese

On-the-Go Breakfasts

Bento Breakfast

Grab your favorite bento box and pack up this delicious low-calorie breakfast stat. You can make it what you want by remembering a few key pointers: start with a protein (think hard-boiled eggs, edamame, turkey, or sausage), choose a multigrain high fiber carb (bran muffin, mini pita pockets, or granola), finish with fat (nut butter, nuts, avocado, or cheese). Round out your bento box with some fresh fruit.

  • 2 hard-boiled eggs
  • 1 bran muffin
  • 1-ounce walnuts
  • Clementine wedges

Mini Bagel with Cream Cheese and Salmon

Bagels are delicious and loaded with energizing carbs, no need to cut them from your breakfast roster. Top with whipped cream cheese and nova salmon. This breakfast is well balanced with protein, healthy fats, and complex carbs. Make a sandwich with the ingredients below so you can take this breakfast recipe on-the-go.

  • 1 mini bagel
  • 3 ounces smoked nova salmon
  • 2 tablespoons whipped cream cheese.

Yogurt with Berries and Granola

Sometimes the basics are all you need for a flavorful breakfast that's filling and satisfying. A yogurt parfait never disappoints. Fill a to-go container with your favorite high-protein yogurt, fresh berries, and granola.

  • 5.3 ounces (1 small container) low-fat Greek yogurt
  • 1 serving (about 1/3 cup) double chocolate granola
  • 1/2 cup fresh mixed berries (blueberries, raspberries, and blackberries)

Toast and Bacon

Fit bacon into a low-calorie breakfast with this combination.

  • 2 slices whole-wheat bread
  • 2 tablespoons almond butter
  • 2 slices turkey bacon

Simple Smoothie

If you need to run out the door in a hurry, throw these items into a blender and take your healthy breakfast on-the-go.

  • 1 cup nonfat milk or unsweetened, plant-based milk
  • 5.3 ounces (1 small container) low-fat Greek yogurt or 1 scoop protein powder of choice
  • 1 cup frozen mixed berries
  • 2 tablespoons of ground flaxseed or chia seeds

Lunch for Breakfast Ideas

Apple & PB Bagel

What's not to like about apples, peanut butter, and bagels?! This breakfast will keep you satisfied with three simple, delicious components.

  • 1 whole-grain bagel
  • 1 tablespoon of natural peanut or nut butter
  • 1 small sliced Granny Smith apple

Egg Salad Sandwich

This lunch favorite can make a quick-and-easy breakfast, too.

  • 2 hard-boiled eggs
  • 2 tablespoons mayonnaise (like olive oil mayo) or avocado
  • Salt and pepper to taste
  • 2 slices multigrain bread or 17 wheat thin crackers

Peel and dice the hard-boiled eggs. Add the diced eggs to a small bowl along with the mayonnaise. Stir well. Season with salt and pepper to taste. Serve as a sandwich in between two slices of bread or with whole-grain crackers.

Turkey and Cheese Sandwich

You've heard of breakfast for dinner, give lunch for breakfast a try.

  • 1 whole-wheat English Muffin, split in half and filled with:
  • 2 slices turkey deli meat
  • 1/2 cup baby spinach
  • 1 slice reduced-fat cheddar cheese
  • Tomato, 1 slice

Hummus Toast

Hummus is a triple threat meaning it's a good source of plant-based protein, complex high-fiber carbs, and healthy fats. Top hummus toast with any of your favorite toppings like eggs, tomatoes, avocado, or even fruit!

  • 1 slice multigrain bread
  • 2 tablespoons hummus
  • 1 tablespoon sunflower seeds
  • 1 tablespoon pepitas
  • Seasoning of choice (salt and pepper, Everything Bagel seasoning, etc)

Southwest Breakfast Tacos

Take taco Tuesday up a notch by having tacos for breakfast.

  • 3 scrambled egg whites
  • 1/4 cup black beans, rinsed and drained
  • 1/4 cup reduced-fat milk cheddar shredded cheese
  • 2 tablespoons salsa
  • 2 small street taco tortillas

Evenly distribute the eggs, black beans, cheese, and salsa between the two tortillas. Serve immediately.

Fast Food Breakfasts to Go

Sometimes stopping somewhere on the way to your destination makes the most sense in the morning. If that's the case, here are some nutritious breakfast ideas from your favorite coffee spots and fast-food joints that might come in handy.

Coffee Shop Quick Breakfast

Many coffee shops serve oatmeal that you can order if you're on the go. But you can also throw a packet in your purse and order a cup of hot water with your coffee.

  • 1 packet of Kashi Apple Cinnamon Oatmeal
  • 1 small skim cappuccino

Healthy Breakfast Choices at Starbucks

  • Spinach, Feta, and Egg White Wrap: 290 calories
  • Turkey Bacon, Cheddar, and Egg White Sandwich: 230 calories
  • Bacon, Gouda, and Egg Sandwich: 360 calories
  • Kale and Mushroom Sous Vide Egg Bites: 230 calories
  • Bacon and Gruyere Egg Bites: 300 calories
  • Egg White and Roasted Red Pepper Egg Bites: 170 calories
  • Rolled and Steel Cut Oatmeal with Blueberries: 320 calories
  • Rolled and Steel Cut Oatmeal: 160 calories
  • Berry Trio Yogurt Parfait: 240 calories
  • Strawberry Overnight Grains: 300 calories

Healthy Breakfast Choices at Dunkin' Donuts

  • Wake-up Wrap with Sausage: 290 calories
  • Chicken, Bacon, and Cheese Croissant Stuffer: 330 calories
  • Hummus and Roasted Tomato Toast: 300 calories
  • Bacon and Cheddar Omelet Bites: 280 calories
  • Egg White and Veggie Omelet Bites: 180 calories
  • Stuffed Bagel Minis (per 2): 240 calories

Healthy Breakfast Choices at McDonald's

  • Egg McMuffin: 310 calories
  • Sausage Burrito: 310 calories
  • Fruit and Maple Oatmeal: 320 calories

Healthy Breakfast Choices at Jamba Juice

  • Impossible Sandwich: 220 calories
  • Classic Sausage, Egg and Cheese Sandwich: 320 calories
  • Spring Veggie Egg Bake: 200 calories
  • Belgian Waffle: 310 calories
  • Turkey Sausage Wrap: 320 calories

Healthy Breakfast Choices at Burger King

  • Ham and Cheese Toasted Breakfast Sandwich: 268 calories
  • Ham, Egg and Cheese Croissan'Wich: 361 calories
  • Egg and Cheese Croissan'Wich: 322 calories
  • Pancake Platter: 236 calories

Frequently Asked Questions

  • What does a 300-calorie breakfast look like?

    It's important to focus on creating a balanced meal for breakfast using nutritious foods and appropriate portion sizes. For example, a 300-calorie breakfast could be two eggs, 1 slice of multigrain bread, and 1 large apple which comes out to about 282 calories.

  • What are some low-calorie breakfast foods?

    Low-calorie breakfast foods include eggs, egg whites, fruit and yogurt, high protein waffles, vegetable frittatas, oatmeal, and toast. High-fiber foods like fruits and vegetables are filling with fewer calories.

  • What is a low-calorie, low-carb breakfast cereal?

    Most low-calorie, low-carb breakfast cereals are made from grain-free fibers and flours including tapioca flour, chicory root fiber, almond flour, coconut flour, and the like. These cereals are often marketed as keto cereal.

  • What is the most filling low-calorie breakfast?

    A large veggie omelet or frittata with a side of grapefruit is generally very filling with fewer calories due to the fiber content of the vegetables and water content of the grapefruit. A smoothie made with chia seeds and a protein source like yogurt or protein powder will also keep you full and satisfied without a large amount of calories.

4 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. Ferrer-Cascales R, Sánchez-SanSegundo M, Ruiz-Robledillo N, Albaladejo-Blázquez N, Laguna-Pérez A, Zaragoza-Martí A. Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish AdolescentsInt J Environ Res Public Health. 2018;15(8):1781. Published 2018 Aug 19. doi:10.3390/ijerph15081781

  2. National Institute of Diabetes and Digestive and Kidney Diseases. Just enough for you: about food portions.

  3. P. NPV, Joye IJ. Dietary fibre from whole grains and their benefits on metabolic healthNutrients. 2020;12(10):3045. doi:10.3390/nu12103045

  4. Academy of Nutrition and Dietetics. 5 whole grains to keep your family healthy.

By Shoshana Pritzker RD, CDN, CSSD, CISSN
Shoshana Pritzker RD, CDN is a Sports and Pediatric Dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more.