Under-300 Calorie Breakfast Ideas that are Totally Filling (And Delicious)

In the realm of calorie-counting, getting a delicious meal in at under 300 calories, that's actually filling (and not air), may sound like a challenge. That's where we come in. Starting the day off on a healthy, nutritious note is possible—and we've got the meal ideas to prove it. Keep scrolling to meet your new breakfast

Avocado Salmon Toast

Calories: 296

Protein: 15g

Fat: 16g

What's better than avocado toast, you ask? Avocado toast topped with smoked salmon, of course. The combination of healthy fats plus fiber will keep you full for hours, and the fatty acids in the avocado and smoked salmon are phenomenal for skin. This nutrient-rich, low-calorie breakfast puts a bowl of cereal or bakery pastry to shame. 

Egg and Chive Sammy

Calories: 228

Protein: 8g

Fat: 7g

This savory, satiating breakfast sammy is sure to become your new go-to once you taste the creamy combination of a hard-boiled egg with 1 tablespoon of lite mayo and chives. Layer under a tomato on a whole wheat english muffin, and you'll understand why it's an all-time favorite of this Byrdie editor. Plus, it takes practically zero effort to assemble if you make a batch of hard-boiled eggs at the beginning of the week.

Peach Cobbler Oatmeal

Calories: 284

Protein: 6g

Fat: 8g

The next best thing to peach cobbler? Oatmeal that tastes like it, and—added bonus—it's actually good for you. Top a bowl of steel-cut oatmeal with peach slices (fresh or frozen) and a tablespoon of chopped walnuts, and sprinkle with cinnamon and chia seeds. You're getting a heart-healthy dose of fiber and antioxidants from the oatmeal, fruit, and chia seeds, plus good fat and vitamins from the walnuts. 

Power Protein Tortilla

Calories: 290

Protein: 24g

Fat: 12g

For a breakfast that will keep you full until lunch thanks to protein-rich ingredients, throw together a Mexican-inspired open-faced taco. Top one whole wheat tortilla, with a sunny-side-up egg, cup of cooked black beans, 1/4 cup of low-fat cheddar, and top it with salsa and cilantro. 

Ricotta Honey Toast with a Side of Turkey Sausage

Calories: 280

Protein: 12g

Fat: 7g

A sweet and savory breakfast combo always wins in our book, and this is one of our favorite healthy-but so-delicious pairings. Spread two slices of whole wheat raisin toast with low-fat ricotta cheese and honey, and serve with a side of turkey sausage. 

Strawberry Nut Waffle With a Side of Cottage Cheese

Calories: 295

Protein: 16g

Fat: 17g

For a cost-effective option that can last you all week and beyond, buy a box of frozen whole wheat waffles, almond butter, cottage cheese and strawberries. Spread a tablespoon of almond butter across the toasted waffles, load them up with chopped strawberries, and have a side of cottage cheese. You literally won't be tempted by food for hours thanks to all the protein in the nut butter and cottage cheese. 

Spinach Turkey Bacon Egg Cups with a Green Smoothie

Calories: 292

Protein: 8g

Fat: 16g

Egg cups are a pretty much genius way to eat healthy with minimal effort throughout the work week. Fill a muffin tin with an egg mixture that contains chopped spinach and turkey bacon, and bake for 15 to 20 minutes. Then pop two in the microwave each morning for the healthiest "pre-made" meal ever!

Next, check more healthy lunch and dinner ideas. 

Article Sources
Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.
  1. Cleveland Clinic. Do you really need to eat breakfast? Updated April 3, 2020.

  2. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods - a reviewJ Food Sci Technol. 2015;52(2):662-675. doi:10.1007/s13197-013-1072-1

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