19 Easy 300-Calorie Breakfast Ideas

As if planning lunches and dinners for an entire household isn't enough, there's also breakfast to consider. Sure, cereal can suffice on some days, but eating the same thing daily can be boring and doesn't offer a variety of nutrients.

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

We realize 300-calorie breakfasts aren't suitable for everyone. Some may need to eat more and others don't like to eat as much in the morning. This is a guideline for ideas for healthy, quick, and easy-to-prepare 300-calorie breakfasts. 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.

Meal-Prepped Breakfasts

Meal-prepping works—even for breakfast. Preparing breakfast in advance can save valuable time in the mornings. Grab some single-serve containers with lids, portion the ingredients, and 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 to help you curb cravings that hit around 10 a.m.

• 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 and 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

Mix the pancake mix, milk, and egg in a large bowl 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.

Eggs provide choline, good for brain health, and 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 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 low in added sugar helps keep blood sugar under control and hunger pangs at bay.

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

• 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 when you want to enjoy breakfast at home and have time for food preparation. The best part? You only need five minutes to make this satisfying wrap. Layer the cheese and bacon in the tortilla and heat until the cheese melts. Slice the apple and 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 honey and ricotta cheese, 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 this delicious low-calorie breakfast, stat. You can make it what you want by remembering a few key points: 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 meal with fresh fruit.

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

Mini Bagel with Cream Cheese and Salmon

No need to cut bagels from your breakfast roster. These delicious breads are loaded with energizing carbs. Top them with whipped cream cheese and salmon for a well-balanced meal with protein, healthy fats, and complex carbs. Make a sandwich with the ingredients below to 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 quickly, 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 crackers

Peel and dice the hard-boiled eggs and add them to a small bowl with 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
• 1 slice of tomato

Hummus Toast

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

Kick 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 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