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    Updated on Jul 2, 2020. Posted on Jul 16, 2015

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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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