400 Calorie Breakfasts – 15 Recipes You’ll Love!

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Breakfast is the most important meal of the day, so having a few go-to recipes under your belt is always a good thing.

These 400 calorie breakfasts are guaranteed low calorie, healthy choices that you will look forward to every morning!

400 Calorie Breakfasts – 15 Recipes You’ll Love!

Breakfast. First meal of the day, arguably the most important one and yet often the hardest to get right! A lot of standard breakfasts are, at best, lacking in nutritional value, and at worst, actively bad for you.

Toast with butter? Pastries? Cereal?All delicious, don’t get me wrong. But not great if you’re looking for health benefits or weight loss.

These 400 calorie breakfasts are intended to give you healthy, calorie controlled options. If the average person needs between 2000-2500kcal a day, then 400 is a good ballpark figure for a modest breakfast.

Calories =/= healthiness!

However, calorie count is not the only factor in determining the healthiness of a dish. In fact, calorie count doesn’t determine ‘healthiness’ at all – you could eat 400 calories of haribos for breakfast, it wouldn’t be healthy!

Calories refer to the energy the food gives you, usually in relation to how much of that energy you use in a day.

This matters inasmuch as it gives you a guideline as to how much to eat each day. But for a healthy diet or healthy weight loss, what is really important in these 300-400 calories breakfasts is what those calories are made up of.

A lot of unhealthy foods contain lots of calories but don’t fill you up or have any nutritional value.

However, all these recipes contain plenty of protein, fibre and the right amount of healthy fat. They have fresh fruit, little added sugar and wholegrain ingredients wherever possible.

You can rest assured that you will be full until lunchtime and getting all the nutrients you need!

Breakfasts for Weight Loss!

If you are trying to lose weight, you can also be sure that 400 kcal for breakfast is appropriate for a healthy weight loss diet. Plus, meals as filling as these will make you less likely to sabotage your goals by snacking.

In fact, 400 kcal is probably the minimum amount you should be eating for breakfast – a fruit salad might sound healthy but it isn’t going to fill you up even a little bit!

Our FREE weight loss meal plans could help you see the kind of other meals you should be eating throughout the day!

So what 400-calorie breakfasts are in store for us today?

It’s time to see what delicious breakfasts you will be adding to your repertoire today! This morning breakfast has never looked so good!

Bonus: creamy, high protein

Level up your scrambled eggs with cream cheese, an easy way to pile on extra protein in a classic dish. A killer breakfast! Serve on whole wheat bread for extra health.

Bonus: simple, filling

Looking for a tasty new porridge recipe? Try bulgur porridge! No oats, just bulgur wheat, drizzled with sweet rhubarb! Add a dollop of peanut butter for extra protein.

Bonus: indulgent but healthy

Looking for a new breakfast treat? Try our bread pudding breakfast – a healthy, high protein take on the classic dessert, served with plain greek yogurt! Drizzle some maple syrup for a cheeky treat.

Bonus: anti-hangover, nutritious

Baked Eggs in Spinach and Tomato. A delicious breakfast to help combat hangovers by replenishing the most important nutrients and amino acids. Easy to make and very tasty. You know you wanna.

Bonus: sweet, tasty

After a healthy breakfast recipe you can rustle up quickly? Try our oatmeal banana pancakes, served with blueberry syrup!

Bonus: flavorful, high iron

Looking for healthy new toast recipes? Try our greens and beans on toast! White beans in a herby green sauce, with feta!

Bonus: gluten-free, filling

A healthy high-protein version of those famous Tiktok baked oats. A bit like overnight oats, but baked. The perfect prep ahead brekkie for hectic mornings, or a tasty mid-morning snack. They’ll fill you up and keep you smiling until lunch!

Bonus: sweet, warm

Did you know you can have DESSERT for BREAKFAST? And still be HEALTHY!? Try our breakfast pear crisp & see for yourself! Sweet pears stewed with cinnamon and maple syrup, topped with a crunchy oat crisp.

Bonus: simple, hearty

Try breakfast beans and eggs, for a hearty high-protein breakfast that will satisfy you until lunchtime, and quench the urge to snack! Wholegrain toast served with beans fried with tomatoes, and creamy scrambled eggs.

Bonus: tasty, fruity

Love pancakes, but looking for something new? Try our couscous kaiserschmarrn recipe- healthy, delicious shredded pancakes! The Austrian classic updated for a healthy diet!

Bonus: gluten-free, paleo-friendly

Proper tasty, easy to make Coconut Flour Pancakes. One serving boasts 20g of protein on just 400 calories. They’re gluten-free and Paleo friendly too!

Bonus: caffeine, filling

Mocha Oatmeal. A hearty way to start a busy morning. Simple coffee and oatmeal breakfast to fill you full of fuel ready to take on the day. Tastes great too. Almond milk instead o dairy milk makes this vegan!

Banana Mug Cake

Check out the recipe here


Protein: 10g

Calories: 359kcal

Ready in:6 minutes

Recipe by: Cristina & HurryTheFoodUp

Bonus: ready in minutes, healthy

Banana Mug Cake. The ideal snack for beating sugary cravings in a healthier way. The best thing is, it’s very easy and quick to make – from cupboard to sofa in less than five minutes! Speed up your breakfast routine today!

Pineapple Cottage Breakfast Burrito

Check out the recipe here


Protein: 16g

Calories: 395kcal

Ready in:15 minutes

Recipe by: Sharon

Bonus: simple, fresh

These are the best breakfast burritos we’ve ever had! An incredibly quick and easy recipe to follow, with just four simple steps and in the end, you get to enjoy a healthy, high-protein bite – starting your day the best way possible.


  • 2 wraps ( we recommend wholegrain when possible)
  • 2 handfuls spinach (roughly torn)
  • 5 oz low fat cottage cheese (5oz = 160g)(feel free to use regular cottage cheese if you prefer)
  • 5 oz pineapple rings (5oz = 160g)(tinned or fresh)
  • 1 large avocado
  • 1 handful peas (frozen is fine)
  • 5 leaves mint, fresh (chopped)
  • black pepper
  • salt

  • Put the peas in a bowl and cover with hot water. Leave to stand for a few minutes and drain.

    1 handful peas

  • Chop the mint leaves.

    5 leaves mint, fresh

  • Now, add the avocado flesh in with the peas, mint, salt, black pepper and mash it all together.

    1 large avocado, salt, black pepper

  • Fold the tortilla wraps in half and pop into a toaster til just starting to brown on the outside – they’ll go a bit crisp but the inside is still soft. You can also give them a quick fry in a pan (no oil) or a quick blast in a microwave.

    2 wraps

  • Unfold the tortillas onto a plate, spread half the avocado mix and half the cottage cheese on one side, top with the spinach and pineapple and fold back over.

    2 handfuls spinach, 5 oz low fat cottage cheese, 5 oz pineapple rings

  • Enjoy!

Nutrition Facts

400 Calorie Breakfasts

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

400 Calorie Breakfast FAQs

Is it ok to have a 400 calorie breakfast?

Yes, absolutely! The average active woman needs around 2000 kcal a day, and the average active man 2500 kcal. So a 400 kcal breakfast leaves a woman with, say, 500kcal for lunch, 600kcal for dinner and 500kcal for snacks throughout the day. For a man, this could be 700kcal for lunch, 800 for dinner and 600 for snacks.

(These figures are a rough estimate, just an example!)

What is in a 300 to 400 calorie breakfast?

There should be a balance of wholegrain carbs, healthy fats, nutritious fruits and/or veg, and a source of protein. For example, beans and eggs with fried tomatoes and bread.

What food equals 400 calories?

Two slices of scrambled egg on toast, a portion of healthy pancakes, one breakfast burrito, a large microwave mug cake. There are many foods that come in at 400 calories or under.

Is 480 calories a lot for breakfast?

This is a perfectly reasonable amount for breakfast. For most people anything up to 500-600 calories can be a decent breakfast. It all depends on what you eat the rest of the day and what your personal calorie requirements are.

This is determined by factors such as weight, muscle mass, lifestyle and goals. I recommend 400-ish kcal for the average woman trying to lose weight at a healthy rate.

I hope you liked trying these 400 calorie breakfasts. Did you enjoy them? Let us know your favourites in the comments below!


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