20 Enjoyable Breakfasts Under 300 Calories

20 Enjoyable Breakfasts Under 300 Calories

Breakfast is often referred to as ‘the most important meal of the day’. It’s the meal that kickstarts your metabolism and replenishes your glucose levels after a long sleep, and eating a nutritious breakfast has been linked to reduced cholesterol levels, better concentration, and decreased risk of developing heart diseases.

Although every individual’s caloric intake differs according to their personal goals, bodily needs, daily activity rate, and resting metabolic rate (RMR), nutritional experts advise that one consumes no more than 400 calories for breakfast.

On the other side of the spectrum, consuming breakfast with fewer than 150 calories is considered too little and could leave you hungry and cause you to overeat at lunch or dinner. 

Monitoring your calorie intake doesn’t have to mean calorie counting and tasteless small portions – Here are 20 great breakfast recipes under 300 calories:

1. Chocolate and banana protein smoothie (167 kcal)

Smoothies are one of the simplest on-the-go breakfasts and can satisfy your sweet tooth craving whilst being low in calories and high in protein. 

This chocolate and banana protein smoothie will take you less than 5 minutes to make and will give you the energy and protein boost to start your day on the right foot.

Click here for the full recipe on Pop Culture

Chocolate Banana Protein Smoothie - 20 Enjoyable Breakfasts Under 300 Calories

2. Vegetable frittata (140 kcal)

This 13 ingredient vegetable frittata is incredibly low in calories and has all the nutritional vegetable and dairy products you could wish for in your breakfast.

This is a great dish to make for your roommates, family, or friends for a special occasion, and can be paired with a sweet fruit parfait or fruit salad (it is advised to combine extremely low-calorie meals with another food type to increase your meals caloric average).

Click here for the full recipe on Food.com

Vegetable Frittata - 20 Enjoyable Breakfasts Under 300 Calories

3. Boiled eggs with asparagus (186 kcal)

Nothing quite beats a perfectly soft-boiled egg with toasted dipping soldiers. A great alternative for those trying to limit their bread intake is to swap out the toast soldiers for a vegetable.

Simply boiled asparagus, seasoned with chili, paprika, and breadcrumbs complement the rich soft egg yolk well and will save you those extra calories.

Click here for the full recipe on BBC Good Food

Boiled eggs with asparagus

4. Poached egg, tomato, and kale on rye bread (250 kcal)

This poached egg dish will take about 2 minutes to prepare and is as delicious as it is simple to make. 

If you aren’t too sure about kale, you could swap it out for swiss chard or spinach.

Click here for the full recipe on BBC Good Food

Poached egg, tomato, and kale on rye bread

5. Spiced apple and pistachio bircher muesli (229 kcal)

For those who prefer waking up to a ready-made breakfast, this overnight bircher muesli will tick all your boxes as an under 300 calorie breakfast. 

Packed with nutritional fruit and nuts, winter spices, and wholesome oats, this bowl will fill you up with goodness. Vegans can easily swap out the yogurt for coconut cream or any dairy-free milk alternative.

Click here for the full recipe from Jennifer Irvine at BBC Good Food 

Spiced apple and pistachio bircher muesli

6. Muesli, fruit, and yogurt parfait (180 kcal)

Filled with blueberries and dark chocolate chips, this breakfast parfait is rich in antioxidants that will help your body fight off serious diseases.

It is so delicious it could even pass for a dessert!

Click here for the full recipe by Frances Largeman-Roth at Health.com

Muesli, fruit, and yogurt parfait

7. Baked egg with spinach and leeks (210 kcal)

Baked eggs are a healthy alternative to fried or scrambled eggs, and can be prepared for a large group within minutes. 

This recipe is packed with fresh vegetables and will give your body the boost it needs to begin your day.

Click here for the full recipe on BBC Good Food

Baked egg with spinach and leeks

8. Chia pudding with passionfruit (203 kcal)

A modern delight, chia seeds are a superfood that have taken the world by storm. Chia seeds are packed with calcium, iron, zinc, copper, manganese, niacin, and magnesium, and are a large source of insoluble fiber, which can satisfy your hunger, keep you full for longer and prevent constipation.  

Soak these seeds in whichever plant milk you choose and top them with some fresh passionfruit for a healthy start to your day.

Click here for the full recipe on A House in the Hills

Chia pudding with passionfruit

9. Smashed avocado and salmon on whole-grain bread (281 kcal)

There are numerous ways one can enjoy avocado on toast, however, this salmon, avocado, and red onion combination takes the cake and is the perfect under 300 calorie breakfast. 

Avocados are loaded with potassium and fiber and have been linked to lowered cholesterol.

Click here for the full recipe on My Fitness Pal

Smashed avocado and salmon on whole-grain bread

10. Apple, oats & quinoa breakfast baked bars (269 kcal)

Make this apple and quinoa-based breakfast bake a day ahead and enjoy a warm start to your morning without the baking effort. 

Gluten-free, filled with nuts and fiber and served with creamy thick Greek yogurt, this breakfast bake will make you feel warm inside on a cold winter morning.

Click here for the full recipe by Jenny Sugar at Pop Sugar

Apple, oats & quinoa breakfast baked bars

11. Shakshuka (203 kcal)

Traditionally eaten in North Africa and the Middle East, shakshuka is a breakfast dish that involves poaching eggs in a warm spicy tomato sauce. This dish is often served with crispy sourdough or ciabatta to soak up the rich sauce.

Spice up your shakshuka with some black olives, sausage, or even chorizo for a Spanish twist.

Click here for the full recipe by Karina at Cafe Delites

Shakshuka

12. Healthy breakfast burrito (197 kcal)

While everybody loves a breakfast burrito, not everyone can afford the calories found in a traditionally cheesy and meaty wrap.

This recipe uses egg whites only and reduced-fat cheese which makes it the perfect low-calorie option for a Mexican-inspired breakfast.

Click here for the full recipe on The Skinny Fork

Healthy breakfast burrito

13. Blueberry muffins (206 kcal)

There’s nothing more convenient than grabbing a muffin or two on your way out the door.  Make these muffins using fresh or frozen blueberries on a Sunday and enjoy them for a week to come!

Click here for the full recipe by Angela Nilsen at BBC Good Food

Blueberry muffins

14. Fruit and yogurt pots (230 kcal)

Get your creative juices flowing and make a beautiful looking, delicious, and nutritious yogurt pot. It’s always more enjoyable eating food that looks exciting and these banana and walnut yogurt pots are no exception.

Thick Greek yogurt is filled with probiotics. These healthy bacteria live in your intestines and help to boost your immune system and reduce any chances of stomach pains, constipation, or diarrhea.

Click here for the full recipe on BBC Good Food

Fruit and yogurt pots

15. Berry smoothie bowl (280 kcal)

Smoothie bowls are the latest and greatest breakfast food and are ideal for those who prefer to enjoy a smoothie as a meal, as opposed to an on-the-go convenience breakfast.

They are slightly thicker than a regular smoothie and can be eaten with a spoon. Add a variety of nuts, seeds, protein powders, fresh or dried fruit to your bowl to make it a rounded and wholesome breakfast.

Click here for the full recipe on Pop Culture

Berry smoothie bowl

16. Quinoa banana pancakes (220 kcal)

Everybody loves a good pancake, and just because you might be monitoring your calories doesn’t mean you don’t deserve the same satisfaction.

Made using cooked quinoa, whole-wheat flour, brown sugar, stevia powder, and mashed bananas, these healthy pancakes can be enjoyed guilt-free.

Click here for the full recipe on Pop Culture

Quinoa banana pancakes

17. Peanut butter breakfast cookies (299 kcal)

If you’re not a big breakfast eater, you might benefit from baking up a batch of these peanut butter breakfast cookies. Enjoy them with your morning brew to get the calories and energy your body needs without overfilling your stomach.

Click here for the full recipe on My Fitness Pal

Peanut butter breakfast cookies

18. Sweet potato muffins (206 kcal)

These sweet potato muffins combine whole-wheat flour and mashed sweet potato to form the perfect low-calorie and low-sugar on-the-go breakfast.

Click here for the full recipe on My Fitness Pal

Sweet potato muffins

19. Cinnamon pancakes (211 kcal)

Cinnamon pancakes are a household favourite around winter time and should be cooked together as a fun family activity. This recipe swaps out cow’s milk for almond milk and sugar for apple sauce to lower its calorie count.

Click here for the full recipe on Pop Culture

Cinnamon pancakes

20. Vegan tofu omelet (232 kcal)

Sometimes a good omelet is just what the doctor ordered. This vegan tofu omelet is dairy and meat-free and will easily satisfy those on a plant-based diet. 

This omelet is cooked just like an egg omelet, except that the egg is swapped out for silken tofu blended with spices and nutritional yeast.

Tofu is a great alternative to breakfast meat and eggs and has a high protein content yet is low in calories. It is also high in manganese, calcium, iron, and phosphorus and is highly nutritious.

Click here for the full recipe on The Minimalist Baker

Vegan tofu omelet

Final Words

With hundreds of breakfast recipes available online, it’s easy to get inspired to create a wholesome, nutritious, and tasty breakfast under 300 calories.

Natasha Bernstein

Born in South Africa, Natasha is a Masters educated writer with a passion for sustainability, travel, health and food. With experience in the hospitality, energy, production, and broadcast industries, Natasha has a rounded and unique worldview. When she isn’t writing in her favourite coffee shop, Natasha likes to spend her time travelling the world, surfing, gardening, sewing, and experimenting with fun new recipes.

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