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.

  • 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

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.

  • 1 packet of plain instant oatmeal
  • 1 medium pear
  • 1 teaspoon honey
  • 1 tablespoon chopped almonds

Waffles and Banana

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

  • 2 low-fat whole-grain waffles
  • 1 tablespoon chopped pecans
  • 1/2 medium banana

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 
  • 4 ounces of 1% milk

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.

  • Half-portion of Fit Fare Loaded Veggie Omelet
  • 1 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 a healthier option may be sharing a yogurt or oatmeal bowl with a friend.

  • Half-portion of the Strawberry Greek Yogurt Bowl
  • 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

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

Waffle Sandwich

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

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

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.

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

Berries and Cereal

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

  • 1 cup of high-fiber cereal
  • 1 cup mixed berries
  • 1 cup fat-free milk
  • Coffee, with a splash of fat-free milk

English Muffin and Yogurt

A whole-grain English muffin paired with a high-protein option like Greek yogurt is a satiating and filling option. Swap the English muffin for a waffle if you prefer.

  • 1 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.

  • 2 slices whole wheat bread
  • 1 tablespoon 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.

  • 4 ounces skim milk
  • 4 ounces low-fat Greek yogurt
  • 1 cup mixed berries
  • 2 tablespoons of ground flaxseed or chia seeds

Cereal with a Side of Melon

Sweet melon helps a blah breakfast seem more sophisticated.

  • 3/4 cup Raisin Bran
  • 1 cup of 1% milk
  • 1 cup melon cubes

Apple & PB Bagel

  • 1 Thomas' Whole-grain Bagel
  • 1 tablespoon of natural peanut or nut butter
  • 1 small sliced Granny Smith apple

Yummy Yogurt

  • ½ cup Chobani Low-fat Greek Yogurt topped with:
  • ¼ cup of low-fat granola (without raisins)
  • 1 teaspoon slivered almonds, slivered
  • ½ cup blueberries

Breakfast Sandwich

  • 1 Pepperidge Farm Whole-wheat English Muffin, split in half and filled with:
  • 3 scrambled 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.

Southwest 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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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.
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