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8 Mini-Breakfasts Under 250 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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8 Mini-Breakfasts Under 250 Calories

With all that hectic morning hustle and bustle, not everyone has time to jump start the day with a healthy breakfast. Make your morning routine a breeze by preparing a few nutritious, portable breakfasts ahead of time. Take these mini-breakfasts on-the-go or pack them as a pre-workout snack.

1. ESPRESSO OVERNIGHT OATS WITH SALTED DATE CARAMEL | FIT FOODIE FINDS

Marry two breakfast classics: coffee and oatmeal. Oats are soaked in brewed coffee overnight for a delightfully bold, caffeinated breakfast. Topped with salted date caramel, these oats have all the flavor and sweetness of a decadent treat. Recipe makes 2 servings.

Nutrition (per serving): Calories: 241; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 41g; Dietary Fiber: 5g; Sugar: 13g; Protein: 7g

2. LEMON COCONUT PROTEIN NO-BAKE BITES | HUMMUSAPIEN

Bursting with tart lemon and sweet coconut flavors, these no-bake bites are the perfect pick-me-up. Naturally sweetened with dates and filled with fiber and protein, whip up a batch for a quick, energizing pre- or post-workout snack during the week. Recipe makes 12 servings at 1 bite each.

Nutrition (per serving): Calories: 80; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 30mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 12g; Protein: 3g

3. GREEK YOGURT BREAKFAST BARK | MY FUSSY EATER

Trade your yogurt parfait for this cool, creamy Greek yogurt breakfast bark. With just five ingredients and three easy steps, this frozen, protein-packed treat is effortless. Recipe makes 4 servings at 1/4 recipe each.

Nutrition (per serving with 0% plain Greek yogurt): Calories: 142; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 51mg; Carbohydrate: 21g; Dietary Fiber: 1g; Sugar: 15g; Protein: 12g

4. NO-BAKE OATMEAL RAISIN COOKIE BALLS | FAMILY FOOD ON THE TABLE

What could be better than a cookie that doubles as breakfast? Made with wholesome ingredients like dates, raisins, oats and cinnamon, these naturally sweetened bites will make you rethink your snack time routine. Toss in a handful of chocolate chips or coconut flakes for extra flavor. Recipe makes 10 servings at 1 ball each.

Nutrition (per serving): Calories: 83; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 18mg; Carbohydrate: 19g; Dietary Fiber: 2g; Sugar: 11g; Protein: 1g

5. BLUEBERRY FROZEN YOGURT | HEALTHY NIBBLES & BITS

Using only four simple ingredients, this frozen blueberry yogurt is a refreshing, delicious way to add more fruit to your diet. This simple frozen yogurt is a perfect on-the-go breakfast or refreshing dessert. Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g

6. CLEAN EATING BLUEBERRY MUFFINS | IFOODREAL

Tempted to grab a pastry at the café? Satisfy your sweet tooth by making your own batch of baked goods. Bursting with blueberries, these fluffy muffins are healthy and low in sugar. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 159; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 31mg; Sodium: 136mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 6g; Protein: 4g

7. HOMEMADE OATMEAL BREAKFAST BARS | FORK AND BEANS

Ultra-hearty oatmeal bars help you take your morning meal to-go. The bars are made with wholesome ingredients: ripe bananas, chia seeds, brown sugar and walnuts. Bake a batch and stuff these bars into your purse or gym-bag for a convenient snack. Recipe makes 9 bars.

Nutrition (per serving without chocolate drizzle): Calories: 155; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g

8. QUINOA EGG POWER BITES | KATHRYN BUDIG

Well, hello, little nuggets of power. Filled with quinoa, cheese, spices and nuts, these energy bites are full of flavor a breeze to pull together. These egg bites are a great way to get some protein if you’re on the go. Recipe makes 12 servings at 1 bite each.

Nutrition (per serving): Calories: 119; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 555mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g

About the Author

MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium

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14 responses to “8 Mini-Breakfasts Under 250 Calories”

  1. Avatar Claire Gertz says:

    I completely agree with Corni – Breakfast should be a high protein, nutrient dense meal. 4 grams of sugar = 1 Teaspoon. Never should the sugar grams out way the protein grams. 1 or 2 hard boiled egg and a cup on unsweetened Almond milk is much lower in calories, higher in nutrients and sustaining.

    • Avatar robinbishop34 says:

      If you adhere to a sensible macro breakdown, you adjust what you consume based on your limits, not restrict yourself to only “low this” and “low that.” You’re still not going to be eating much sugar, but isolating specific things that “can’t be eaten” is tedious and unnecessary.

    • Avatar babylettuce says:

      …and boring. I wouldn’t last five minutes on that. These recipes offer variety and ideas to build upon. Thank you myfitnesspal for giving me something more than “sustaining.”

  2. Avatar babylettuce says:

    You probably won’t be eating that one breakfast every day for a week. Mix it up with the other 7 recipes that are much lower in sugar. Live a little!

  3. Avatar Toni Hanson says:

    I agree….. I have diabetes and Carbohydrates are the thing I have to look at first…… I can not consume more than 12g per serving…. and most of these sound really good… but with 20-40g of Carbs I would be out cold. Why is it the “under” calorie catagory is not low Carbs to?

  4. Avatar Ruth Winkler says:

    All of these are way too high in carbs. I wish MFP would occasionally have some low carb stuff instead of low cal.

    • Avatar Kris says:

      Living on 30 carbs a day is no way to live. You should consider finding someone to help you do macronutrients. It’s a much less miserable way to live. I eat almost 400 carbs a day and I’ve found abs. After 2 kids and being in my late thirties I never thought that would happen. A balance of carbs fats and protein coupled with heavy weight training made it happen.

      • Avatar Filippo Bonadonna says:

        Agreed, there’s always this myth that carbs are bad. Carbs are not bad, overeating is…going over your maintenance calories is the problem unless you have health issues that carbs is responsible for. Other than that, carbs are vilified for no good reason.

      • Avatar Nicole says:

        You have to understand for people with Diabetes though they have to watch how many carbs they put into their bodies. 400 carbs a day is not something a person with Diabetes can do since starchy carbs turns into sugars, it is just not reasonable for them if they want to control their Diabetes.

  5. Avatar KittieLiscious says:

    For those with special dietary concerns or who are restricting certain things like sugar or carbs, I think the point of these recipes is for when you are short on time and just need to occasionally grab and go. I don’t think the intention was that you should eat these type of breakfasts all the time.

  6. Avatar Katrina Samuel Garrison says:

    I think the American Heart Association speaks of added sugars not being abused. It would go against good dietary standards to eliminate fruit from your diet. The carbohydrates are fine considering 45 -65% of your intake should come from carbs. Any diabetic will tell you if they don’t eat enough carbs, their serum blood glucose drops.

  7. Avatar Talya Solomon says:

    There cute and have many healthy ingredients but I need serious volume to fill me up not bites .

  8. Avatar cindy scribner says:

    I agree!!!! It is misleading to people to see “protein “ in the name and yet the carbs are 6 times greater than the measly 3 grams of protein. Not helpful!!!!!

  9. Avatar Luis Antonio Maia Monteiro says:

    nice

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