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27 Healthy Breakfasts Under 400 Calories For When You're In A Rush

Because hectic mornings shouldn't keep you from enjoying the best meal of the day.

Jenny Chang / BuzzFeed

1. Avocado Toast

Because avocados. Get the recipe here. Serving Size: 2 toasts365 calories7.9 g protein23.6 g fat186 mg sodium44.6 g carbohydrates (2.5 g sugar, 16.7 g fiber)
sacramentostreet.com

Because avocados. Get the recipe here.

Serving Size: 2 toasts

365 calories

7.9 g protein

23.6 g fat

186 mg sodium

44.6 g carbohydrates (2.5 g sugar, 16.7 g fiber)

2. Vegan Chocolate and Banana Chia Pudding

This chocolate pudding is prepared with chia seeds so that you won't be 'hangry' before lunch. Get the recipe here. Serving Size: 1 cup172 calories4.3 g protein5.1 g fat86 mg sodium36 g carbohydrates (14.5 g sugar, 7.8 g fiber)
fascinatingfoodworld.com

This chocolate pudding is prepared with chia seeds so that you won't be 'hangry' before lunch. Get the recipe here.

Serving Size: 1 cup

172 calories

4.3 g protein

5.1 g fat

86 mg sodium

36 g carbohydrates (14.5 g sugar, 7.8 g fiber)

3. Herbed Ricotta & Tomato Toast

Each toast is light, tangy, and packs 16.1 grams of protein. Get the recipe here. Serving Size: 1 toast227 calories16.1 g protein9 g fat297 mg sodium21.7 g carbohydrates (3.5 g sugar, 4.7 g fiber)
recipegeek.com

Each toast is light, tangy, and packs 16.1 grams of protein. Get the recipe here.

Serving Size: 1 toast

227 calories

16.1 g protein

9 g fat

297 mg sodium

21.7 g carbohydrates (3.5 g sugar, 4.7 g fiber)

4. Berry Beautiful Overnight Oats

Take a few minutes to throw the ingredients together the night before, and easily grab and go in the morning. Get the recipe here. Serving Size: 1 bowl235 calories8 g protein6 g fat0 mg sodium38 g carbohydrates (10 g sugar, 7 g fiber)
liveanddiet.com

Take a few minutes to throw the ingredients together the night before, and easily grab and go in the morning. Get the recipe here.

Serving Size: 1 bowl

235 calories

8 g protein

6 g fat

0 mg sodium

38 g carbohydrates (10 g sugar, 7 g fiber)

5. PB and J Yogurt Parfait

This parfait makes a great pre-workout breakfast because it's filled with simple carbs and has 13 grams of protein. Get the recipe here. Serving Size: 1 cup315 calories13 g protein14.3 g fat129 mg sodium35.8 g carbohydrates (20.1 g sugar, 10.3 g fiber)
eatineatout.ca

This parfait makes a great pre-workout breakfast because it's filled with simple carbs and has 13 grams of protein. Get the recipe here.

Serving Size: 1 cup

315 calories

13 g protein

14.3 g fat

129 mg sodium

35.8 g carbohydrates (20.1 g sugar, 10.3 g fiber)

6. Egg and Vegetable Breakfast Sandwich

Bagel thins are a great alternative for people who can't get enough of the starchy breakfast favorite. Make this sandwich with egg whites, avocado, and red bell peppers for a boost in protein, vitamin C, and fiber. Get the recipe here. Serving Size: 1 sandwich371 calories30.9 g protein13.1 g fat637 mg sodium36.4 g carbohydrates (6.8 g sugar, 10.9 g fiber)
foodiecrush.com

Bagel thins are a great alternative for people who can't get enough of the starchy breakfast favorite. Make this sandwich with egg whites, avocado, and red bell peppers for a boost in protein, vitamin C, and fiber. Get the recipe here.

Serving Size: 1 sandwich

371 calories

30.9 g protein

13.1 g fat

637 mg sodium

36.4 g carbohydrates (6.8 g sugar, 10.9 g fiber)

7. Waffle PBJ-Wich

Throw this gooey waffle-wich together in just five minutes. Get the recipe here. Serving Size: 1 sandwich385 calories12 g protein24.2 g fat400 mg sodium34.4 g carbohydrates (4.8 g sugar, 4.9 g fiber)
greatist.com

Throw this gooey waffle-wich together in just five minutes. Get the recipe here.

Serving Size: 1 sandwich

385 calories

12 g protein

24.2 g fat

400 mg sodium

34.4 g carbohydrates (4.8 g sugar, 4.9 g fiber)

8. Ham, Egg, and Avocado Breakfast Burrito

Make this hearty breakfast burrito with egg whites and part-skim mozzarella to get the nutritional info listed below. Get the recipe here. Serving Size: 1 burrito400 calories16.4 g protein24.2 g fat635 mg sodium35.8 g carbohydrates (1.1 g sugar, 10.2 g fiber)
tone-and-tighten.com

Make this hearty breakfast burrito with egg whites and part-skim mozzarella to get the nutritional info listed below. Get the recipe here.

Serving Size: 1 burrito

400 calories

16.4 g protein

24.2 g fat

635 mg sodium

35.8 g carbohydrates (1.1 g sugar, 10.2 g fiber)

9. Egg White and Avocado Salad Toast

Avocado, eggs, and turkey bacon make this simple toast delicious AF, and just one packs a whopping 16.9 grams of protein. Get the recipe here. Serving Size: 1 toast238 calories16.9 g protein13.8 g fat342 mg sodium17.7 g carbohydrates (3 g sugar, 6 g fiber)
eat-yourself-skinny.com

Avocado, eggs, and turkey bacon make this simple toast delicious AF, and just one packs a whopping 16.9 grams of protein. Get the recipe here.

Serving Size: 1 toast

238 calories

16.9 g protein

13.8 g fat

342 mg sodium

17.7 g carbohydrates (3 g sugar, 6 g fiber)

10. Sweet Potato and Spinach Breakfast Bowl

Roast the sweet potato (instead of pan frying) and use only a 1/4 teaspoon of Kosher salt to get the nutritional info below. Get the recipe here.Serving Size: 1 bowl245 calories6 g protein17.3 g fat477 mg sodium35.8 g carbohydrates (4.8 g sugar, 4.9 g fiber)
popsugar.com

Roast the sweet potato (instead of pan frying) and use only a 1/4 teaspoon of Kosher salt to get the nutritional info below. Get the recipe here.

Serving Size: 1 bowl

245 calories

6 g protein

17.3 g fat

477 mg sodium

35.8 g carbohydrates (4.8 g sugar, 4.9 g fiber)

11. Coffee Protein Muffins

Set aside 30 minutes on the weekend to make these yummy, gluten-free muffins and have a breakfast for the rest of the week. Get the recipe here. Serving Size: 2 muffins104 calories4.5 g protein4.8 g fat46 mg sodium10.7 g carbohydrates (7.7 g sugar, 1 g fiber)
southerninlaw.com

Set aside 30 minutes on the weekend to make these yummy, gluten-free muffins and have a breakfast for the rest of the week. Get the recipe here.

Serving Size: 2 muffins

104 calories

4.5 g protein

4.8 g fat

46 mg sodium

10.7 g carbohydrates (7.7 g sugar, 1 g fiber)

12. Healthy Egg Muffin Cups

Loaded with vegetables, high in protein, and low in calories. Get the recipe here. Serving Size: 2 egg muffins96 calories7.4 g protein5.4 g fat74 mg sodium4.8 g carbohydrates (2.4 g sugar, 1.4 g fiber)
showmetheyummy.com

Loaded with vegetables, high in protein, and low in calories. Get the recipe here.

Serving Size: 2 egg muffins

96 calories

7.4 g protein

5.4 g fat

74 mg sodium

4.8 g carbohydrates (2.4 g sugar, 1.4 g fiber)

13. Berry Flag Toast

A light breakfast that tastes just as good as it looks. Get the recipe here. Serving Size: 1 toast207 calories10.4 g protein10.7 g fat229 mg sodium19.5 g carbohydrates (4.6 g sugar, 3 g fiber)
toasterovenlove.com

A light breakfast that tastes just as good as it looks. Get the recipe here.

Serving Size: 1 toast

207 calories

10.4 g protein

10.7 g fat

229 mg sodium

19.5 g carbohydrates (4.6 g sugar, 3 g fiber)

14. Peanut Butter Cookie Energy Bars

If sweet breakfasts are your thing, you're going to love these peanut butter cookie bars that surprisingly only have 6.6 grams of sugar. Get the recipe here. Serving Size: 1 bar159 calories6 g protein11.2 g fat51 mg sodium11 g carbohydrates (6.6 g sugar, 2.5 g fiber)
Kari Peters / Via gi365.co

If sweet breakfasts are your thing, you're going to love these peanut butter cookie bars that surprisingly only have 6.6 grams of sugar. Get the recipe here.

Serving Size: 1 bar

159 calories

6 g protein

11.2 g fat

51 mg sodium

11 g carbohydrates (6.6 g sugar, 2.5 g fiber)

15. Purple Protein Smoothie

This refreshing smoothie is loaded with 32.7 grams of protein, which will help keep you full and energized throughout the day. Get the recipe here. Serving Size: 2 smoothies292 calories32.7 g protein4.7 g fat312 mg sodium32.7 g carbohydrates (9.9 g sugar, 6.4 g fiber)
cookwithlife.com

This refreshing smoothie is loaded with 32.7 grams of protein, which will help keep you full and energized throughout the day. Get the recipe here.

Serving Size: 2 smoothies

292 calories

32.7 g protein

4.7 g fat

312 mg sodium

32.7 g carbohydrates (9.9 g sugar, 6.4 g fiber)

16. Pecan Caramel Granola Bars

These all natural, vegan bars are high in fiber, iron, magnesium, and calcium. Get the recipe here. Serving Size: 1 bar176 calories3.6 g protein6.6 g fat1 mg sodium28.3 g carbohydrates (12.2 g sugar, 4.1 g fiber)
vegandoesit.com

These all natural, vegan bars are high in fiber, iron, magnesium, and calcium. Get the recipe here.

Serving Size: 1 bar

176 calories

3.6 g protein

6.6 g fat

1 mg sodium

28.3 g carbohydrates (12.2 g sugar, 4.1 g fiber)

17. Whole-Wheat Apple Sauce Waffles

This simple recipe is easy to whip up and yields seven waffles per batch. Get the recipe here. Serving Size: 1 waffle226 calories5 g protein13 g fat250 mg sodium33 g carbohydrates (12 g sugar, 5 g fiber)
slimsanity.com

This simple recipe is easy to whip up and yields seven waffles per batch. Get the recipe here.

Serving Size: 1 waffle

226 calories

5 g protein

13 g fat

250 mg sodium

33 g carbohydrates (12 g sugar, 5 g fiber)

18. Smoked Salmon & Cucumber Wraps

Working salmon into your morning routine is great because it's an awesome source of protein, potassium, B12, and omega-3 fatty acids. Get the recipe here. Serving Size: 1 wrap169 calories11.7 g protein6.9 g fat678 mg sodium15.6 g carbohydrates (2.6 g sugar, 2.6 g fiber)
blog.williams-sonoma.com

Working salmon into your morning routine is great because it's an awesome source of protein, potassium, B12, and omega-3 fatty acids. Get the recipe here.

Serving Size: 1 wrap

169 calories

11.7 g protein

6.9 g fat

678 mg sodium

15.6 g carbohydrates (2.6 g sugar, 2.6 g fiber)

19. Superfood Mint Cacao Nib Green Smoothie

This surprisingly low-cal smoothie has a ridiculous 23.1 grams of protein and as an added bonus it tastes just like mint-chip ice cream. Get the recipe here. Serving Size: 1 Smoothie270 calories23.1 g protein6.6 g fat33.1 g carbohydrates (15.9 g sugar, 5.1 g fiber)
ambitiouskitchen.com

This surprisingly low-cal smoothie has a ridiculous 23.1 grams of protein and as an added bonus it tastes just like mint-chip ice cream. Get the recipe here.

Serving Size: 1 Smoothie

270 calories

23.1 g protein

6.6 g fat

33.1 g carbohydrates (15.9 g sugar, 5.1 g fiber)

20. Avocado and Egg Breakfast Bowl

Hardboiled eggs and avocado makes for a low-carb, high-fiber, and protein-heavy meal. Add soy sauce, hot sauce, or salt and pepper for extra flavor. Get the recipe here. Serving Size: 1 bowl333 calories13.1 g protein28.4 g fat145 mg sodium9.8 g carbohydrates (1.2 g sugar, 7 g fiber)
popsugar.com

Hardboiled eggs and avocado makes for a low-carb, high-fiber, and protein-heavy meal. Add soy sauce, hot sauce, or salt and pepper for extra flavor. Get the recipe here.

Serving Size: 1 bowl

333 calories

13.1 g protein

28.4 g fat

145 mg sodium

9.8 g carbohydrates (1.2 g sugar, 7 g fiber)

21. Hawaiian Acai Bowl

This Hawaiian favorite is an antioxidant heaven, and can be made in under 10 minutes. Get the recipe here. Serving Size: 1 bowl331 calories7.8 g protein15.3 g fat52 mg sodium73.4 g carbohydrates (39.9 g sugar, 13.2 g fiber)
refinery29.com

This Hawaiian favorite is an antioxidant heaven, and can be made in under 10 minutes. Get the recipe here.

Serving Size: 1 bowl

331 calories

7.8 g protein

15.3 g fat

52 mg sodium

73.4 g carbohydrates (39.9 g sugar, 13.2 g fiber)

22. Chocolate Chip Oatmeal Cookie Smoothie

Breakfast that tastes like an oatmeal cookie. YUM. Get the recipe here. Serving Size: 1 smoothie320 calories9.3 g protein13.9 g fat95 mg sodium44.8 g carbohydrates (15.8 g sugar, 7.7 g fiber)
edibleperspective.com

Breakfast that tastes like an oatmeal cookie. YUM. Get the recipe here.

Serving Size: 1 smoothie

320 calories

9.3 g protein

13.9 g fat

95 mg sodium

44.8 g carbohydrates (15.8 g sugar, 7.7 g fiber)

23. Steel Cut Oatmeal

Oats are great because they contain lots of soluble fiber, which helps regulate your blood sugar levels. You can toast the oats in coconut oil and add any type of fruit toppings you desire for extra flavor. Get the recipe here. Serving Size: 1 mug115 calories2.7 g protein4.7 g fat8 mg sodium16.1 g carbohydrates (2.4 g sugar, 2.1 g fiber)
perpetualnomming.blogspot.com

Oats are great because they contain lots of soluble fiber, which helps regulate your blood sugar levels. You can toast the oats in coconut oil and add any type of fruit toppings you desire for extra flavor. Get the recipe here.

Serving Size: 1 mug

115 calories

2.7 g protein

4.7 g fat

8 mg sodium

16.1 g carbohydrates (2.4 g sugar, 2.1 g fiber)

24. Easy Breakfast Roll-Ups

Add whatever veggies, meats, and cheeses, you want to these simple, easy to pack roll-ups. Get the recipe here. Serving Size: 1 roll-up235 calories14.7 g protein14.4 g fat270 mg sodium12.5 g carbohydrates (0.8 g sugar, 2.2 g fiber)
homecookingmemories.com

Add whatever veggies, meats, and cheeses, you want to these simple, easy to pack roll-ups. Get the recipe here.

Serving Size: 1 roll-up

235 calories

14.7 g protein

14.4 g fat

270 mg sodium

12.5 g carbohydrates (0.8 g sugar, 2.2 g fiber)

25. Banana Applesauce Muffins

Microwave a few muffins before leaving the house and easily enjoy a warm and comforting breakfast on the road. Get the recipe here. Serving Size: 1 muffin91 calories2.0 g protein0.6 g fat155 mg sodium20.8 g carbohydrates (11.6 g sugar, 1.6 g fiber)
fromaway.com

Microwave a few muffins before leaving the house and easily enjoy a warm and comforting breakfast on the road. Get the recipe here.

Serving Size: 1 muffin

91 calories

2.0 g protein

0.6 g fat

155 mg sodium

20.8 g carbohydrates (11.6 g sugar, 1.6 g fiber)

26. Pumpkin Protein Bars Recipe

The spiced, crunchy coating makes it taste like you're biting into a piece of pumpkin pie. Get the recipe here.Serving Size: 2 bars154 calories10.6 g protein10.6 g fat45 mg sodium28.5 g carbohydrates (14.9 g sugar, 3.6 g fiber)
foodfaithfitness.com

The spiced, crunchy coating makes it taste like you're biting into a piece of pumpkin pie. Get the recipe here.

Serving Size: 2 bars

154 calories

10.6 g protein

10.6 g fat

45 mg sodium

28.5 g carbohydrates (14.9 g sugar, 3.6 g fiber)

27. Apple Vanilla Greek Yogurt Pancakes

One stack of these pancakes packs 17.8 grams of protein and is only 296 calories. Nom. Nom. Nom. Get the recipe here.Serving Size: 5 pancakes296 calories17.8 g protein2.9 g fat94 mg sodium50.1 g carbohydrates (19 g sugar, 6.5 g fiber)
kimscravings.com

One stack of these pancakes packs 17.8 grams of protein and is only 296 calories. Nom. Nom. Nom. Get the recipe here.

Serving Size: 5 pancakes

296 calories

17.8 g protein

2.9 g fat

94 mg sodium

50.1 g carbohydrates (19 g sugar, 6.5 g fiber)

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