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  5. 27 300-Calorie Breakfast Ideas for Work

27 300-Calorie Breakfast Ideas for Work

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD April 08, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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Baked Blueberry & Banana-Nut Oatmeal Cups
Credit: Jamie Vespa

Start your morning off with a healthy and satisfying breakfast. These breakfast recipes clock in around 300 calories per serving and can easily be packed to enjoy on the go. Recipes like Baked Blueberry and Banana Nut Oatmeal Cups and 3-Ingredient Tropical Tangerine Smoothie are delicious and nutritious

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Blueberry-Lemon Crumb Muffins

<p>Blueberries and lemon are a natural pairing in these light and airy muffins with a delicate brown sugar crumble. If you like an extra blast of lemon flavor, use lemon extract rather than vanilla. These muffins are best with fresh blueberries, but you can substitute with frozen. Don't thaw them before you stir them into the batter.</p>
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Blueberries and lemon are a natural pairing in these light and airy muffins with a delicate brown sugar crumble. If you like an extra blast of lemon flavor, use lemon extract rather than vanilla. These muffins are best with fresh blueberries, but you can substitute with frozen. Don't thaw them before you stir them into the batter.

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Pineapple Green Smoothie

Pineapple Green Smoothie
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Use ripe bananas for this creamy Greek yogurt, spinach and pineapple smoothie. Chia seeds add healthy omega-3 fats, fiber and a little protein for an extra nutritional boost.

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Cinnamon Roll Overnight Oats

<p>It takes just minutes to assemble this healthy no-cook breakfast and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats--inspired by classic cinnamon bun flavors--with fresh or frozen fruit and your favorite nuts and seeds.</p>
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It takes just minutes to assemble this healthy no-cook breakfast and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats--inspired by classic cinnamon bun flavors--with fresh or frozen fruit and your favorite nuts and seeds.

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Easy Loaded Baked Omelet Muffins

Easy Loaded Baked Omelet Muffins
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Protein-packed omelet muffins, or baked mini omelets, are a perfect breakfast for busy mornings. Make a batch ahead and freeze for the days when you don't have time for your typical bowl of oatmeal. You can also serve these fresh with fruit salad for a simple weekend brunch.

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Feta, Egg & Olive Pita

Feta, Egg & Olive Pita
Credit: Ted and Chelsea Cavanaugh
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This flavorful sandwich comes together in a whole-grain pita to give you a quick protein- and fiber-packed breakfast that's easy to take on the go.

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3-Ingredient Tropical Tangerine & Kefir Smoothie

3-Ingredient Tropical Tangerine Smoothie
Credit: Carolyn Hodges, M.S., RDN
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Refreshing and fruity, this simple smoothie calls for just three ingredients—frozen tropical fruit, plain kefir and tangerine juice. Kefir is a perfect swap for milk in smoothies. It adds creaminess and a boost of probiotics. If you can't find tangerine juice, swap in orange juice.

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Salami, Egg & Provolone Sandwich

"Salami, Egg & Provolone Sandwich"
Credit: Ted and Chelsea Cavanaugh
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Bring Italian-style flavors to this protein-packed breakfast sandwich that is perfect for everything from on-the-go mornings to brunch.

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Baked Blueberry & Banana-Nut Oatmeal Cups

Baked Blueberry & Banana-Nut Oatmeal Cups
Credit: Jamie Vespa
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Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. The nutty flavor of the pecans and the sweetness from fresh blueberries and banana make for an extra-tasty snack or breakfast. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds. This healthy muffin recipe is a variation on our popular Baked Banana-Nut Oatmeal Cups by Carolyn Casner.

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3-Ingredient Bell Pepper & Cheese Egg Cups

3-Ingredient Bell Pepper & Cheese Egg Cups
Credit: Carolyn Hodges, M.S., RDN
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Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.

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Pimiento Cheese & Egg Sandwich

Pimiento Cheese & Egg Sandwich
Credit: Ted and Chelsea Cavanaugh
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Pair pimiento cheese with spinach, eggs and hot sauce for a satisfying breakfast sandwich that's ready in just 10 minutes.

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Baked Banana-Nut Oatmeal Cups

<p>Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds.</p>
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Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds.

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Baby Kale Breakfast Salad with Smoked Trout & Avocado

<p>Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you'll knock out half of your daily veggie quota with the first meal of the day.</p>
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Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you'll knock out half of your daily veggie quota with the first meal of the day.

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Muffin-Tin Quiches with Smoked Cheddar & Potato

Muffin-Tin Quiches with Smoked Cheddar & Potato
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Potatoes, cheese and greens make this mini quiche recipe delicious and satisfying. Bake up a batch over the weekend and you'll have breakfast available in a hurry for the rest of the week.

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Muesli with Raspberries

<p>Unlike granola, muesli isn't baked with sweeteners or oil. Make your own or find your favorite brand in most supermarkets--we like Bob's Red Mill.</p>
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Unlike granola, muesli isn't baked with sweeteners or oil. Make your own or find your favorite brand in most supermarkets--we like Bob's Red Mill.

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Apple Cinnamon Chia Pudding

<p>Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats: combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.</p>
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Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats: combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.

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Flourless Banana Chocolate Chip Mini Muffins

Flourless Banana Chocolate Chip Mini Muffins
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Pulsing rolled oats with eggs, banana, brown sugar and oil creates the moist dough of these chocolaty muffins without a bit of all-purpose flour. These are two-bite muffins with a dense and gooey texture. They're delicately sweet and rich, too, so baking them as mini muffins makes them a perfect snack or quick morning bite.

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Peanut Butter-Banana Cinnamon Toast

<p>This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.</p>
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This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.

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Creamy Watermelon Smoothie

Creamy Watermelon Smoothie
Credit: Victor Protasio
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This creamy vegan watermelon smoothie has a subtle coconut flavor thanks to coconut-milk yogurt. Strawberries add color and banana adds a smooth texture while letting the watermelon flavor shine through.

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Greek Muffin-Tin Omelets with Feta & Peppers

Greek Muffin-Tin-Omelets With Feta and Peppers on white plate
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These Greek-inspired baked mini omelets are the perfect breakfasts on the go. Mix the batter the night before, and they'll be ready to bake in the morning. Once they're baked, you can keep these tasty omelet muffins in your fridge or freezer for future meals. Double score!

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Blueberry-Banana Overnight Oats

<p>Blueberries, sweet banana and creamy coconut milk combine to turn everyday oatmeal into the best vegan overnight oats! Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.</p>
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Blueberries, sweet banana and creamy coconut milk combine to turn everyday oatmeal into the best vegan overnight oats! Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.

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Morning Glory Muffins

<p>These Morning Glory muffins are full of everything you'd expect in the bakery favorite-carrots, apple and raisins, topped with nuts and toasted wheat germ. If raisins aren't your favorite, substitute an equal amount of the dried fruit of your choice.</p>
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These Morning Glory muffins are full of everything you'd expect in the bakery favorite-carrots, apple and raisins, topped with nuts and toasted wheat germ. If raisins aren't your favorite, substitute an equal amount of the dried fruit of your choice.

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Mango Coconut Chia Pudding

<p>Switch up your morning oatmeal routine with this so-easy chia pudding recipe. Creamy mango and coconut combine in this healthy breakfast recipe for a taste of the tropics.</p>
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Switch up your morning oatmeal routine with this so-easy chia pudding recipe. Creamy mango and coconut combine in this healthy breakfast recipe for a taste of the tropics.

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Cucumber, Mint & Melon Smoothies

<p>Minty and refreshing, these melon smoothies will keep you hydrated on hot summer days.</p>
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Minty and refreshing, these melon smoothies will keep you hydrated on hot summer days.

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Bagel Gone Bananas

<p>Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.</p>
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Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.

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Farro, Almond & Blueberry Breakfast Cereal

<p>Farro is often served as a side dish but it's a great choice for breakfast, too. In this overnight cereal recipe, nutty whole-grain farro is joined by fresh, sweet blueberries and maple syrup. Unsalted, toasted almonds add a welcome crunch!</p>
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Farro is often served as a side dish but it's a great choice for breakfast, too. In this overnight cereal recipe, nutty whole-grain farro is joined by fresh, sweet blueberries and maple syrup. Unsalted, toasted almonds add a welcome crunch!

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Coconut Overnight Oatmeal

<p>Make mornings a little easier when you soak oats overnight for a quick and easy breakfast.</p>
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Make mornings a little easier when you soak oats overnight for a quick and easy breakfast.

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Banana-Fig Ginger Muffins

<p>These muffins are the perfect start to any day.</p>
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These muffins are the perfect start to any day.

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    Everything in This Slideshow

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    1 of 27 Blueberry-Lemon Crumb Muffins
    2 of 27 Pineapple Green Smoothie
    3 of 27 Cinnamon Roll Overnight Oats
    4 of 27 Easy Loaded Baked Omelet Muffins
    5 of 27 Feta, Egg & Olive Pita
    6 of 27 3-Ingredient Tropical Tangerine & Kefir Smoothie
    7 of 27 Salami, Egg & Provolone Sandwich
    8 of 27 Baked Blueberry & Banana-Nut Oatmeal Cups
    9 of 27 3-Ingredient Bell Pepper & Cheese Egg Cups
    10 of 27 Pimiento Cheese & Egg Sandwich
    11 of 27 Baked Banana-Nut Oatmeal Cups
    12 of 27 Baby Kale Breakfast Salad with Smoked Trout & Avocado
    13 of 27 Muffin-Tin Quiches with Smoked Cheddar & Potato
    14 of 27 Muesli with Raspberries
    15 of 27 Apple Cinnamon Chia Pudding
    16 of 27 Flourless Banana Chocolate Chip Mini Muffins
    17 of 27 Peanut Butter-Banana Cinnamon Toast
    18 of 27 Creamy Watermelon Smoothie
    19 of 27 Greek Muffin-Tin Omelets with Feta & Peppers
    20 of 27 Blueberry-Banana Overnight Oats
    21 of 27 Morning Glory Muffins
    22 of 27 Mango Coconut Chia Pudding
    23 of 27 Cucumber, Mint & Melon Smoothies
    24 of 27 Bagel Gone Bananas
    25 of 27 Farro, Almond & Blueberry Breakfast Cereal
    26 of 27 Coconut Overnight Oatmeal
    27 of 27 Banana-Fig Ginger Muffins

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    27 300-Calorie Breakfast Ideas for Work
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