15 Breakfasts Under 300 Calories
It can be difficult to find a variety of healthy breakfasts that taste good – but that doesn’t mean you should just skip breakfast altogether. After all, eating breakfast has an effect on the way you metabolize glucose throughout the day. After a healthy breakfast, you likely won’t be hungry until lunchtime. However, if you skip breakfast, your hunger hormones will surge, resulting in overeating later in the day (which can cause large fluctuations in glucose, thus increasing your risk of developing diabetes).
Whether you’re trying to lose weight or just want to eat healthier, here are 15 light but filling breakfasts you should definitely try out:
15. Wheat-Free Pancakes
If you have gluten sensitivity or are looking to cut down on your carbohydrate intake, you may assume you can no longer have pancakes for breakfast. Fortunately, there’s a way to make delicious pancakes without wheat.
The recipe (originally from Wheat Belly Cookbook) uses almond meal, which has fewer carbs than your typical flour. It also contains flaxseed, which is high in fiber and omega-3 fatty acids (the good kind of fat that promotes heart and brain health). You can also add some fresh fruits to make it even better. One serving of this breakfast dish is only 162 calories.
14. Peaches and Cream Smoothie
Smoothies are a very popular breakfast food and it’s easy to understand why—they’re quick, healthy, delicious and can be consumed on-the-go. One great smoothie recipe you need to try is the 231-calorie Peaches and Cream recipe. It contains peaches, of course, which give you the benefits of the 10 different vitamins they contains, including vitamin A (important in maintaining healthy vision). Peaches also contain antioxidants, which you’ve probably heard are good for preventing cancer. The recipe also calls for buttermilk, honey and half a banana (so you can get some Potassium in).
13. Tofu Scramble With Kale and Sweet Potatoes
It can be hard finding exciting and delicious protein-packed breakfasts, especially if you’re a vegan or looking to cut out fatty foods. That’s where this 264-calorie Tofu Scramble with Kale and Sweet Potatoes dish comes in.
The name pretty much sums up the main ingredients, but it also contains turmeric, garlic powder and cumin to literally spice things up. Tofu is packed with protein that will give you the energy to tackle your tasks for the day and kale is one of the world’s healthiest foods, packed with fiber, antioxidants and vitamins.
12. Turkey Sausage Egg Muffins
If tofu isn’t really your thing and you’re more of a meat lover, that’s completely fine. It’s still possible to have a healthy, meaty breakfast that’s less than 300 calories.
Cheddar Egg Muffins (originally found in Wheat Belly Cookbook) contain ground turkey, eggs, cheese, broccoli and oregano among other ingredients. Turkey is a great alternative to red meat and it contains protein, vitamin B6 (which helps your nerves), selenium (a mineral that supports immunity) and niacin, a type of vitamin B that promotes blood circulation. This convenient breakfast food is only 150 calories per serving.
11. Yogurt Parfait
If you want a simple and quick healthy breakfast, look no further. You can make a Granola Yogurt Berry Parfait in a few minutes with plain yogurt, granola, honey and fresh berries (raspberries, strawberries and blueberries). You’ll get the benefits of granola (high fiber and iron) and antioxidant power packed in berries.
10. Scrambled Eggs Wrap
Eggs are a staple when it comes to breakfast. It’s a good thing, too, because eggs are filled with protein. In fact, they have all the essential amino acids. But, sometimes it gets boring eating them the same way over and over again.
This 258-calorie Scrambled Eggs Wrap Recipe can change that. Some ingredients that it calls for are: sautéed green and red bell peppers, tomatoes, eggs and tortillas. Bell peppers have anti-inflammatory benefits and are high in Vitamin C, but the highest concentration of the vitamin can be found in the red ones.
9. Garden Frittata
If you have a bit of time to spare in the morning (perhaps on weekends), you should try to make a Garden Frittata, which is like a baked omelet filled with veggies. The recipe requires ingredients such as squash, zucchini, an onion, cheese, a tomato and eggs.
It’s such a light option, at only 126 calories per serving. The best part is that you can add whatever vegetables you’d like. Squash is recommended because they prevent cancer cell growth, thanks to their carotenoids which block cancer cell communication.
8. Puffy Apple Omelet
You may think that omelets are just made with eggs and butter (and if you’re feeling adventurous, you’ll add some cheese in there, too). But have you thought of adding fruit to your omelet? This Puffy Apple Omelet recipe makes for a delicious and light breakfast, at just 252 calories.
Apples, like many other fruits and veggies, have a high antioxidant concentration and these may actually help to prevent Alzheimer’s Disease. Their high fiber content also prevents Parkinson’s Disease.
7. Baked Blueberry and Peach Oatmeal
This Baked Blueberry and Peach Oatmeal is like summer in a bowl. And who doesn’t love summer? Simply combine oats with brown sugar, baking powder, salt, egg whites, an egg, milk, oil and vanilla. Once your mixture is well blended, stir in the peaches and blueberries and bake it for about 40 minutes.
The ingredients in this 277-calorie dish are really tasty and beneficial. Blueberries (besides having those awesome antioxidants) help to lower cholesterol and the pigments in them have been found to prevent hypertension.
6. Sweet Potato, Black Bean and Egg White Breakfast Burrito
Avocados are so great because they’re packed with disease-fighting carotenoids, fiber and good fats. One way to incorporate them into your diet is by making this 297-calorie Sweet Potato, Black Bean and Egg White Breakfast Burrito. There’s enough protein in it to jump start your day!
5. Quinoa Egg Bake With Thyme and Garlic
If you’re looking to make a nutritious breakfast for your family or have leftovers that’ll last you the next couple of mornings, this Quinoa Egg Bake with Thyme and Garlic is perfect. Quinoa serves as a crust for the layers of egg and spinach in this dish. Quinoa is a grain-like seed that many people use as a substitute for rice, since it’s gluten-free. It’s also a complete protein and a source of iron. To make things even better, this recipe is only 247 calories per serving.
4. Leek and Bacon Tart
You may be wondering what a breakfast is without bacon. While your average bacon strips aren’t the healthiest option there is, there are ways to enjoy bacon without the guilt. For example, you can use turkey bacon instead—but do so sparingly and choose lower-sodium types. Turkey bacon does have less saturated fat and calories than traditional bacon, but they’re still in there.
You can also try this Leek and Bacon Tart, which provides a nice balance between veggies and meat, at just 213 calories.
3. Pumpkin French Toast Sticks
Want to put a twist on your French toast? It’s really quite simple—just add pumpkin! Pumpkin French Toast Sticks are sprouted bread (or, if you’d like, whole grain bread) with a pumpkin purée, ricotta and honey spread on it. They’re quick to make, easy to pack if you’re on-the-go, and three sticks are 230 calories. Pumpkin, which is part of the squash family, is packed with vitamin A, known as the anti-aging vitamin.
2. Smoothie Bowl
A smoothie bowl is an alternative to a smoothie and it’s exactly what it sounds like. You can be as creative as you want with these, but don’t get too carried away with toppings (that’s where the extra calories will come in).
If you follow this recipe, which calls for one cup of mixed berries, a banana, and coconut or almond milk, you can top it off with chia seeds, shredded coconut and hemp seeds for a 214-calorie breakfast.
1. Peanut Butter Oatmeal Bar
Peanut butter wasn’t only made to be put on plain, boring sandwiches. Next time you have a craving for peanut butter in the morning, you should make a Peanut Butter Banana Oatmeal Bar. It takes less than half an hour and has 183 calories per bar.
Peanut butter, besides being protein-rich, actually has the same ratio of saturated to unsaturated fats as olive oil. This means that it can lower your risk of heart disease. Adding in some cocoa powder and dark chocolate chips to the bars will delight your taste buds and provide health benefits, too.