Looking for Breakfast Options: Try My Most Recommended 500-Calorie Recipes

Rohit Panwar

Whether your aim is weight management or building muscle, coming up with interesting 500 calorie breakfast ideas can get challenging. Here’s where a nutritionist like me can help. 

These morning meals are not only high in calories, but they also provide a balance of nutrients like vitamins, minerals, protein, fiber and carbs. 

500 Calorie Breakfast Ideas: Balanced and Tasty Meals to Try 

Let’s begin by exploring the best 500 calorie breakfast meals along with their quick recipes and nutrient breakdown:


Cheddar and Broccoli Egg Muffins (480-500 Calories)

These muffins offer a nutritious and flavorful breakfast, providing around 500 calories. This dish is a low-carb option, rich in protein and healthy fats. It’s an excellent choice for those seeking a satisfying and wholesome morning meal that supports weight management.

To make these, whisk the eggs and mix in the diced broccoli and shredded cheddar. Grease a muffin tin with olive oil, pour the egg mixture into each cup, and bake until the muffins are set and lightly golden. 


  • 3 large eggs
  • 1/4 cup diced broccoli
  • 3 tbsp shredded cheddar
  • 1 tbsp olive oil
  • Salt and pepper to taste

Calories: 480, Protein:  28 g, Fat: 38 g, Carbohydrates: 3 g, Fiber: 1 g


Moong Dal Chilla With Stuffed Paneer (465-510 Calories)

This is a flavorful and protein-packed Indian breakfast, providing around 500 calories. This Indian-inspired breakfast dish is high in proteins, high in fiber, and rich in essential nutrients. 

Make a batter of soaked moong dal. Mix in diced vegetables and cumin seeds. Cook thin chillas (pancakes) on a griddle. For the stuffing, crumble and sauté paneer with spices. Fill each chilla with the paneer mixture and fold. 


  • 1 medium sweet potato, diced
  • 100g firm tofu, crumbled
  • 1 bell pepper, diced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • Salt and pepper to taste
  • Fresh parsley for garnish (optional)
  • Hot sauce or salsa (optional)

Calories: 523, Protein: 18 g, Fat: 26g, Carbohydrates: 44g, Fiber: 8g

Other Nutrient Rich Breakfast Options To Try

| High Protein Low Carb Breakfast |

| 30 Gram Protein Breakfast |


Sweet Potato and Tofu Breakfast Hash (520-550 Calories) 🌱

This vegan breakfast option brings in the taste and texture from a variety of ingredients. If you don’t have the ingredients I have chosen, you can add in the veggies of your choice. 

Sauté diced sweet potatoes in a skillet until they soften. Add diced onions and bell peppers until they are tender. Crumble tofu into the skillet and mix with vegetables.

Sprinkle smoked paprika, cumin, salt, and pepper. Cook until tofu is heated through and slightly crispy. Garnish with fresh parsley and serve with hot sauce or salsa.


  • 100g firm tofu, crumbled
  • 1 bell pepper, diced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • Salt and pepper to taste
  • Fresh parsley for garnish (optional)
  • Hot sauce or salsa (optional)

Calories: 523, Protein: 18 g, Fat: 26g, Carbohydrates: 44g, Fiber: 8g


Smoked Salmon and Avocado Lettuce Wrap (460-510 Calories)

This wrap is an excellent choice for low carb 500 calorie breakfast. It also contains omega-3 fatty acids, and high-quality protein from smoked salmon and fiber from the lettuce and avocado.

Lay out the lettuce leaves, spread a layer of cream cheese, add slices of smoked salmon and avocado, and sprinkle with fresh dill and sesame (optional). Roll up the ingredients to form a wrap. 


  • 2 large lettuce leaves
  • 4 oz smoked salmon
  • 1/2 avocado (sliced)
  • 1 tbsp cream cheese
  • Fresh dill (as needed)
  • 1 tbsp Sesame seeds 

Calories: 4, Protein:  510 g, Fat: 31 g, Carbohydrates: 9 g, Fiber: 6 g



Fruit & Nut Shake (485 – 515 Calories)

This shake is one of the best 500 calorie breakfast for weight gain since it is easy to make and easy to consume. It also provides a mix of essential vitamins, minerals, fiber, and healthy fats.

Start by blending the mixed nuts. I usually soak them overnight before blending to get a finer texture and richer taste. Then add in the fruits and a base of your choice, such as yogurt or almond milk, to achieve the desired consistency. 


  • 1 banana
  • 1/2 cup mixed berries
  • 1/2 cup diced mango
  • ¼ cup mixed nuts
  • ½  cup yogurt or almond milk
  • 1 tsp honey/ agave nectar
  • 1 tbsp chia seeds

Calories: 485, Protein:  23 g, Fat: 16 g, Carbohydrates: 34 g, Fiber: 15 g

Related: Nourishing & Filling Smoothie & Shake Breakfast Ideas


Vegetable Club Sandwich (503-513 Calories) 

This sandwich not only provides a delightful combination of flavors and textures but also delivers essential nutrients. It’s an excellent choice for a wholesome breakfast.

Assemble the sandwich by spreading hummus on one side of each slice of bread. Layer the tomato, cucumber, shredded carrots, lettuce, and cheese between the slices. Secure the layers with toothpicks and cut the sandwich into halves or quarters. 


  • 3 slices whole-grain bread
  • 1 small tomato (sliced)
  • 1/2 cucumber (sliced)
  • 1/4 cup shredded carrots
  • 2 lettuce leaves
  • 2 slices cheese
  • 2 tbsp hummus

Calories: 503, Protein:  23 g, Fat: 31 g, Carbohydrates: 60 g, Fiber: 15 g



Veggie & Tempeh Stir Fry (535-555 Calories) 🌱

Savor the flavors of this nutritious stir fry. It is a delicious and protein-packed dish that’s quick and easy to prepare.

Sauté garlic and grated ginger in olive oil until fragrant. Add tempeh, cook until golden. Stir in broccoli, bell peppers, carrots, and snow peas; cook until tender-crisp. Pour soy sauce and sesame oil, toss to coat. Serve with green onions and sesame seeds.


  • 150g Tempeh 
  • 1 cup Broccoli (florets)
  • 1/2 cup Bell Peppers (sliced)
  • 1/2 cup Carrots (sliced)
  • 1/2 cup Snow Peas
  • 1 clove Garlic (minced)
  • 1 tsp Ginger (grated)
  • 1 tbsp Soy Sauce
  • 1 tsp Sesame Oil
  • 1 tsp Olive Oil
  • 2 tbsp Green Onions (chopped)
  • 1 tsp Sesame Seeds 
  • 1 tsp maple syrup
  • Salt & Pepper

Calories: 535, Protein:  29 g, Fat: 29 g, Carbohydrates: 54 g, Fiber: 14 g

Related: Explore Easy High Protein Vegan Breakfast Ideas Without Protein Powder


Tofu Oatmeal Pancakes (515-560 Calories) 🌱

These are a delicious and plant-based twist on traditional pancakes. These pancakes not only provide a delightful texture but also pack in protein and fiber, making them a nutritious choice.

In a blender, combine rolled oats, crumbled tofu, banana, plant-based milk, maple syrup, baking powder, vanilla extract, and salt. Blend until you achieve a smooth batter. Prepare pancakes like .


  • 1/2 cup rolled oats
  • 1/2 cup firm tofu
  • 1 ripe banana
  • 1 cup plant-based milk
  • 1 tbsp maple syrup
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • Pinch of salt

Calories: 519, Protein:  19 g, Fat: 12 g, Carbohydrates: 91 g, Fiber: 11 g



Bean & Egg Burritos (490 – 510 Calories)

Bean & Egg Burritos are a hearty breakfast option that will give you all the right nutrients in a balanced way. Also, they are very customizable.

Sauté diced onions until translucent, then add black beans, diced tomatoes, cumin, and chili powder. Crack the eggs into the pan, scramble them with the bean mixture. Season with salt and pepper. 

Warm the tortillas and spoon the bean and egg mixture onto each one along with some shredded cheese. Top with chopped cilantro and any additional toppings of your choice. 


  • 1/2 cup black beans
  • 2 large eggs
  • 1/4 cup diced tomatoes
  • 1/4 cup diced onions
  • 1 tbsp chopped cilantro
  • 1 tbsp shredded cheese
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • Salt and pepper to taste
  • 2 whole-grain tortillas
  • Toppings (avocado, salsa, etc.)

Calories: 490, Protein: 26 g, Fat: 19 g, Carbohydrates: 61g, Fiber: 18 g



Vegan Smoothie Bowl (476-500 Calories)

This plant-based bowl combines the goodness of fruits and nutritious toppings, making it a delicious and visually appealing choice for 500 calorie breakfast..

Blend berries (such as blueberries or strawberries), unsweetened coconut or almond milk, almond butter, chia or hemp seeds and a handful of spinach or kale for added greens. Pour the smoothie into a bowl and top the bowl with cacao nibs and coconut flakes.


  • 1 frozen banana
  • 2 tbsp Chia or Hemp seeds
  • 1/2 cup frozen berries
  • 1/2 cup almond milk
  • 1 tbsp almond butter
  • Handful of spinach or kale
  • Cacao nibs (as topping)
  • Coconut flakes (as topping)

Calories: 476, Protein: 11 g, Fat: 21 g, Carbohydrates: 52 g, Fiber: 15 g



Paneer Bhurji Roll (484-504 Calories)

This dish is a popular street food in India, known for its delicious taste and quick preparation. This is one of my personal favorite 500 calorie breakfast ideas for vegetarians.

Sauté finely chopped onions until golden brown. Then, add chopped tomatoes and cook until they become soft. Add spices like turmeric, cumin, coriander, garam masala, and red chili powder. Crumble the paneer into the pan and mix well. 

To assemble the roll, take a flatbread or roti, spread a layer of mint chutney or yogurt sauce, and then add the paneer bhurji mixture. Roll the flatbread tightly to form a roll.


  • Paneer (150g)
  • 1 Whole Wheat Roti
  • 1/2 Medium Onion
  • 1/2 Medium Tomato
  • 1 tbsp Oil 
  • Spices and Herbs

Calories: 484, Protein:  21 g, Fat: 34 g, Carbohydrates: 22 g, Fiber: 5 g



Loaded Greek Yogurt Bowl

The versatile and nutrient-packed vegetarian meal packs around 500 calories. It is also highly customizable, allowing you to add a variety of ingredients based on your taste preferences and nutritional needs.

Start with a base of Greek yogurt in a bowl. Top with a mix of fresh fruits such as berries, sliced bananas, and kiwi for a natural sweetness and a burst of vitamins. Add a crunch by including granola or nuts like almonds or walnuts. Drizzle a bit of honey or maple syrup for added sweetness, and finish with a sprinkle of chia seeds or flaxseeds.


  • Greek yogurt (1/2 cup)
  • Cubed Mango (1/2 cup)
  • Sliced banana (1 medium)
  • Kiwi slices (1 medium)
  • Granola (1/4 cup)
  • Honey or maple syrup (1 tbsp)
  • Chia seeds or flaxseeds (1 tbsp)
  • Chopped Nuts (1 tbsp)

Calories: 481, Protein:  17 g, Fat: 25 g, Carbohydrates: 73 g, Fiber: 14 g



Quinoa Chickpea Breakfast Bowl

This bowl is highly customisable and can be made in a few minutes with the ingredients at home. 

Sauté chickpeas with olive oil and spices such as cumin, paprika, and garlic powder until they are golden and crispy. In a bowl, layer cooked quinoa and sautéed chickpeas. Top with sliced avocado, cherry tomatoes, and cucumber. Add an egg and drizzle with a tahini or yogurt-based dressing.


  • 1/2 Cup Cooked quinoa 
  • 1/2 cup Chickpeas 
  • 1/2 Avocado slices 
  • 1/2 cup Cherry tomatoes
  • 1/2 cup Cucumber slices
  • 1 boiled egg
  • 1 tbsp Olive oil 
  • 1 tbsp Tahini or yogurt dressing 

Calories: 505, Protein:  25 g, Fat: 40 g, Carbohydrates: 70 g, Fiber: 16g

Related: Know About More Ways to Include Chickpeas in Your Breakfast


Amaranth Porridge (500-525 Calories)

Amaranth Porridge is a nutritious and gluten-free alternative to traditional oatmeal. Amaranth is a pseudo cereal that is rich in protein, fiber, and various nutrients, making it an excellent choice for a wholesome start to your day.

Cook amaranth seeds with water or milk in a saucepan. Bring the mixture to a boil, then cook until the amaranth is tender and has absorbed the liquid. Sweeten adding honey, maple syrup, or a sweetener of your choice. Top the porridge with your favorite fruits, such as berries, sliced banana, or chopped apples, and add a handful of nuts or seeds for added crunch.


  • 1/2 cup Amaranth seeds 
  • 1/2 cup Milk
  • 1 tbsp Honey
  • 1 tsp Vanilla extract 
  • ½ tsp Cinnamon 
  • 1/2 cup Mixed fruits 
  • 1/2 cup Nuts or seeds 

Calories: 515, Protein:  17 g, Fat: 9 g, Carbohydrates: 65 g, Fiber: 9 g

Do try these 500 calorie breakfast ideas and let me know in the comment section how they turned out.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.