We all know how chaotic mornings can get. Between rushing to get ready, juggling tasks, and making sure everyone in the house is set for the day, it’s easy to skip breakfast or grab something unhealthy.
But what if you could have a delicious, nutritious breakfast in under 10 minutes that won’t break your calorie bank?
I’ve got you covered with six quick and easy breakfasts, each coming in under 300 calories.
6 Quick and Easy Healthy Breakfasts Under 300 Calories
These ideas will fuel your day and leave you feeling satisfied, without the post-breakfast slump. Let’s dive right in!
1. Greek Yogurt with Berries and Almonds
Greek yogurt is a staple in many healthy eating routines, and for good reason. It’s high in protein, which helps keep you fuller longer, and low in sugar when you choose plain versions.
Adding fresh berries gives you an antioxidant boost, while almonds offer a crunchy texture and healthy fats.
Ingredients:
- ½ cup plain Greek yogurt (non-fat or low-fat)
- ½ cup mixed berries (blueberries, strawberries, raspberries)
- 10-12 almonds, chopped
- A drizzle of honey (optional)
Instructions:
- Scoop the Greek yogurt into a small bowl.
- Top with fresh mixed berries (feel free to use frozen if fresh ones aren’t available).
- Chop your almonds and sprinkle them over the yogurt and berries.
- Add a small drizzle of honey if you like a little sweetness, though the berries usually provide enough of that.
Calories: ~250
Why it’s great: Greek yogurt is packed with protein, which helps build muscle and stabilize blood sugar levels.
The antioxidants from the berries support your immune system, while almonds offer fiber and healthy fats to help curb hunger. This breakfast is the perfect combination of creamy, crunchy, and refreshing.
2. Avocado Toast with Egg
Avocado toast has become quite the health food trend, and for good reason—it’s delicious, simple, and packed with nutrients.
The healthy fats from the avocado help keep you full, while the egg adds a protein punch that helps you stay satisfied longer. Plus, it’s so customizable depending on your flavor preferences.
Ingredients:
- 1 slice whole-grain bread
- ¼ avocado
- 1 large egg (poached, scrambled, or fried)
- Salt and pepper, to taste
- Red pepper flakes (optional)
Instructions:
- Toast the whole-grain bread until it’s golden and crispy.
- Mash the avocado with a fork and spread it evenly over the toasted bread.
- Cook the egg to your liking (poached or scrambled works best here).
- Place the egg on top of the avocado toast and season with a pinch of salt, pepper, and red pepper flakes for a little heat if desired.
Calories: ~280
Why it’s great: The whole grain bread provides complex carbs for energy, while avocado is rich in monounsaturated fats that promote heart health.
Eggs are a great source of protein, and the added fiber from the bread and avocado helps keep you satisfied for hours. This is a simple but balanced breakfast that’s perfect when you’re in a hurry.
3. Oatmeal with Banana and Chia Seeds
Oatmeal is a classic breakfast option that’s warm, comforting, and filling. When you add banana and chia seeds, you take this humble dish to the next level.
The oats provide fiber and slow-releasing energy, while the chia seeds offer omega-3 fatty acids and the banana adds a natural sweetness.
Ingredients:
- ½ cup old-fashioned rolled oats
- 1 small banana, sliced
- 1 tbsp chia seeds
- 1 cup water or unsweetened almond milk
- A sprinkle of cinnamon (optional)
Instructions:
- Bring your water or almond milk to a boil in a small pot.
- Add the oats to the boiling liquid and reduce to a simmer. Stir occasionally, and cook for about 5-7 minutes, until the oats are soft and creamy.
- Once the oats are cooked, transfer them to a bowl.
- Top with sliced banana, chia seeds, and a sprinkle of cinnamon if desired.
Calories: ~290
Why it’s great: Oats are a fantastic source of soluble fiber, which helps reduce cholesterol and supports digestion.
Chia seeds are packed with omega-3s and fiber, helping keep you full. The banana adds potassium, which is essential for heart health and muscle function.
This breakfast is both hearty and nutritious, perfect for those chilly mornings.
4. Veggie Omelette with Spinach and Tomatoes
If you prefer a savory breakfast, an omelette is always a solid choice. You can pack in lots of veggies for fiber, vitamins, and minerals.
Spinach and tomatoes are both nutrient-dense and low in calories, making them the perfect omelette fillers. Plus, eggs provide that protein boost to get your day started.
Ingredients:
- 2 large eggs (or 1 egg + 2 egg whites for fewer calories)
- ½ cup spinach, chopped
- ¼ cup cherry tomatoes, chopped
- 1 tsp olive oil
- Salt and pepper, to taste
Instructions:
- Whisk the eggs in a bowl, adding a pinch of salt and pepper to season.
- Heat olive oil in a pan over medium heat, then add the spinach and tomatoes. Sauté for 2-3 minutes until the spinach wilts.
- Pour the whisked eggs over the veggies in the pan. Let it cook for a couple of minutes, then fold the omelette in half and cook for another minute or two until the eggs are fully set.
- Serve immediately.
Calories: ~250
Why it’s great: Eggs are a fantastic source of protein and healthy fats, while spinach is loaded with iron, vitamins, and antioxidants. Tomatoes add vitamin C and lycopene, which are great for your skin and heart health.
This omelette is quick to make and helps fuel your body with everything it needs to tackle the day.
5. Chia Pudding with Almond Butter
Chia pudding is a great option for those who prefer a breakfast they can prepare the night before.
The chia seeds absorb liquid overnight, creating a thick, pudding-like texture that’s creamy and satisfying.
Adding almond butter gives it an extra boost of protein and healthy fat, making it a perfectly balanced breakfast.
Ingredients:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk
- 1 tbsp almond butter
- A drizzle of honey or maple syrup (optional)
Instructions:
- In a jar or container, mix together the chia seeds and almond milk.
- Stir in the almond butter, then cover the container and refrigerate overnight.
- In the morning, give the pudding a good stir and enjoy!
Calories: ~280
Why it’s great: Chia seeds are an excellent source of fiber and omega-3 fatty acids, which support heart health and reduce inflammation.
Almond butter adds protein and healthy fats, making this breakfast not only tasty but filling as well. Plus, it’s super convenient for busy mornings!
6. Smoothie with Spinach, Pineapple, and Protein Powder
Smoothies are a fantastic breakfast option because they’re quick, easy, and fully customizable.
This recipe uses spinach for a nutrient boost, pineapple for natural sweetness, and protein powder to make sure you stay full until your next meal. It’s like drinking your breakfast!
Ingredients:
- 1 cup spinach
- ½ cup frozen pineapple
- 1 scoop plant-based protein powder
- 1 cup unsweetened almond milk
- Ice cubes (optional)
Instructions:
- Add all ingredients into a blender and blend until smooth.
- Add more almond milk if the smoothie is too thick, or throw in a few ice cubes for extra chill.
- Pour into a glass and enjoy immediately.
Calories: ~270
Why it’s great: Spinach is full of vitamins A and C, which are essential for immune function.
The protein powder helps build and repair muscles, and pineapple adds a touch of tropical sweetness along with digestive enzymes.
This smoothie is a delicious and nutrient-packed way to start your day!
Conclusion
These six quick and easy breakfasts prove that eating healthy doesn’t have to be time-consuming or complicated.
Each option is packed with essential nutrients—protein, fiber, healthy fats, and vitamins—to keep you feeling satisfied and energized all morning.
Whether you’re in the mood for something sweet, savory, or a little bit of both, these breakfast ideas are sure to become your go-to options when you’re short on time but don’t want to skip the most important meal of the day.
Try these out and start your day the healthy way!
Can I replace the eggs in the veggie omelette with something else?
Absolutely! If you’re looking for an egg-free option, you can use tofu to make a vegan omelette. Simply crumble firm tofu and sauté it with your veggies.
You can also use egg substitutes like chickpea flour, which mimics the texture of eggs when cooked.
How can I make my smoothies more filling?
To make your smoothies more filling, you can add protein-rich ingredients like Greek yogurt, nut butters, or plant-based protein powder.
Chia seeds, flaxseeds, or oats also add fiber, which helps keep you satisfied for longer. You can even throw in some avocado for healthy fats!
Can I make these recipes ahead of time?
Yes, many of these recipes can be prepped ahead of time! For example, chia pudding and overnight oats are perfect for making the night before.
You can also prep smoothie ingredients in a freezer bag and store them, so all you need to do is blend in the morning.
Just remember to store your yogurt bowls and avocado toast separately to keep them fresh!
