15 Easy 300-Calorie Breakfast Ideas

Make a Low Calorie Breakfast on the Go

low calorie breakfast of yogurt and fruit

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Need a low-calorie breakfast on the go? Yes, it's true that you're pressed for time in the mornings, but that doesn't mean you should have to make it until lunch on an empty stomach.

These 300-calorie breakfast ideas are healthy, quick and easy to prepare. And for those of you who don't feel great eating a large breakfast, we've added some lower-calorie choices that hit around 200 calories or less. They will provide you with some energy to get your day going, but not leave you feeling super full. If you prefer small, frequent meals, these are good choices—they leave room for a mid-morning snack.

300-Calorie Breakfast Ideas

A great way to eat a low-calorie breakfast every morning is to prepare the meal in advance. You can prepare a week's worth of healthy breakfasts in an hour or so on Sunday. Then simply pack them into the refrigerator and they are ready to go when you're ready to eat. You can also use any of these ideas in the morning.

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.

Breakfast Burrito

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

  • Egg whites, 2, scrambled
  • Low-fat cheese, 1 oz.
  • Salsa, 2 Tbsp.
  • 1/2 cup cooked spinach or another vegetable
  • Whole-wheat tortilla, 1

Sweet and Nutty Oatmeal

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

  • Instant plain oatmeal, 1 packet
  • Pear, 1 medium
  • Honey, 1 tsp.
  • Almonds, chopped, 1 Tbsp.

Waffles and Banana

Got a sweet tooth? This breakfast satisfies your sweet tooth but also provides whole grains to keep your energy level stable.

  • Low-fat whole-grain waffles, 2
  • Pecans, chopped, 1 Tbsp.
  • Banana, 1/4 fruit

Microwave Meal

Need a satisfying boost of protein in the morning? This sandwich provides 17 grams of protein for only 250 calories. And the milk adds even more!

  • Jimmy Dean Delights Applewood Smoke Chicken Sausage, Egg Whites & Cheese Muffin Sandwich 
  • 1% milk, 4 oz.

Denny’s Breakfast On-the-Go

If you're on the road and need to stop for a quick bite, you're not doomed to overeat. Denny's has this healthier option to keep your diet on track.

  • Fit Fare Loaded Veggie Omelet (half)
  • English muffin (no butter)

Jamba Juice

If you're on the run and need a quick drink to fill you up, you'll find a few options at Jamba Juice to satisfy your morning hunger. But your healthiest option is to share a yogurt or oatmeal bowl with a friend.

  • Strawberry Greek Yogurt Bowl (half)
  • Water with lemon

Cereal and Berries

Many breakfast eaters love cereal, as a quick and filling option, but the kind of cereal you choose and how much you eat makes a big difference. Be sure to pick a whole grain box to get the fiber that will help you lose weight.

Savory Breakfast Wrap

I like to make this breakfast at home when I have a little bit of time for food preparation. It takes about five minutes and always satisfies my hunger. To make it, I just layer the cheese and bacon in the tortilla and heat until the cheese melts. Then I slice the apple and put the breakfast on a plate to serve.

  • Canadian bacon, 2 slices
  • Shredded cheddar, ¼ cup.
  • Soft corn tortilla, 1
  • Apple, 1 small

Waffle Sandwich

No bread in the house? No problem! Simply make this nutritious and delicious meal.

  • Whole-grain blueberry waffles spread with:
  • Honey, 1 Tbsp.
  • Part-skim ricotta cheese, 2 Tbsp.

Coffee Shop Quick Breakfast

Some 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.

  • Kashi apple cinnamon oatmeal, 1 packet
  • Small skim cappuccino

Berries and Cereal

This breakfast combines fiber and antioxidant-rich berries for a healthy start to your day.

  • High-fiber cereal, 1 c.
  • Mixed berries, 1 c.
  • Fat-free milk, 1 c.
  • Coffee, with a splash of fat-free milk

English Muffin and Yogurt

Go super low-calorie with this quick meal. Swap the English muffin for a waffle if you prefer.

  • Whole-grain English muffin
  • 100-calorie fruit-flavored Greek yogurt

Toast and Bacon

Sometimes you just crave the taste of bacon. Fit it into a low calorie breakfast with this combination.

  • Reduced-calorie bread, 2 slices
  • Almond butter, 1 Tbsp.
  • Turkey bacon, 2 slices

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.

  • Skim milk, 4 oz.
  • Low-fat Greek yogurt, 4 oz.
  • Berries, 1 cup
  • 2 tablespoons of ground flaxseed or chia seeds

Cereal with a Side of Melon

Sweet melon helps a blah breakfast seem more sophisticated.

  • Raisin Bran, 3/4 c.
  • 1% milk, 1 c.
  • Melon cubes, 1 c.

Apple & PB Bagel

  • Thomas' Whole-grain Bagel, 1, topped with:
  • Natural or organic peanut or nut butter, 1 Tbsp.
  • Granny Smith apple, small, 1, sliced

Yummy Yogurt

  • Chobani Low-fat Greek Yogurt, ½ c., topped with:
  • Low-fat granola (without raisins), ¼ c.
  • Almonds, slivered, 1 tsp.
  • Blueberries, ½ c.

Breakfast Sandwich

  • Pepperidge Farm Whole-wheat English Muffin, 1, split in half and filled with:
  • Egg whites, 3, scrambled
  • Spinach, ½ c.
  • Alpine Lace Reduced-fat Cheddar Cheese, 1 slice
  • Tomato, 1 slice

Doctored Up Oatmeal

  • Instant oatmeal (plain), 1 package, topped with:
  • Fat-free milk, ½ c.
  • Fuji apple, small, chopped
  • Cinnamon and brown sugar, 1 tsp.
  • Walnuts, chopped, 1 Tbsp.

Berry Good Waffles

  • Nutri-Grain Eggo Low-fat Whole-grain Waffles, 2
  • Stonyfield Farm Lowfat Plain yogurt, ¼ c.
  • Strawberries, ½ c.
  • Maple syrup, 2 tsp.

South of the Border Breakfast

  • Egg whites, 3, scrambled, topped with:
  • Black beans, rinsed and drained, ¼ c.
  • Sargento Reduced-fat Mild Cheddar, shredded, 1 oz.
  • Salsa, 2 Tbsp.

Hungry for more low-calorie breakfast ideas? You'll find plenty of 200- and 300-calorie breakfast ideas online, including vegetarian options.

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