500 calorie Breakfasts

They say breakfast is the most important meal of the day. Having a good, hearty and protein-rich breakfast not only gives you the energy to motor on through the day, but it also helps curb those random pangs of hunger in between meals. However, a hearty breakfast does not mean you get to go indulge too much. So to help you make healthier choices, we’ve drawn up a list of delicious and nutritious breakfast options….and the best part is….they’re all under 500 calories!




1 OATMEAL RAISIN SCONES

CALORIES

375

11⁄2 CUPS ROLLED OATS

1⁄2 CUP ALL-PURPOSE FLOUR

2 TABLESPOONS WHEAT GERM

3 TABLESPOONS SUGAR

1⁄2 TEASPOON SALT

11⁄2 TEASPOONS BAKING POWDER

6 TABLESPOONS COLD, UNSALTED BUTTER, CUT IN PIECES
2 EGGS

1⁄2 CUP BUTTERMILK

1⁄2 TEASPOON VANILLA

1 CUP RAISINS

1 EGG WHITE

2 TABLESPOONS RAW SUGAR

1. Preheat oven to 400°F. Line a baking pan with parchment paper or spray lightly with oil. Grind half of the oatmeal into flour in a food processor.
2. Combine remaining oats, oat flour, all-purpose flour, wheat germ, sugar, salt, baking powder, and butter in a food processor with a metal blade. Process until mixture resembles cornmeal.
3. In a large bowl whisk together eggs, buttermilk, and vanilla. Stir in raisins with a spatula or wooden spoon.
4. Add dry ingredients and fold in with a spatula. Drop scones into rounds onto a prepared baking sheet.
5. Brush scones with egg white and sprinkle with raw sugar. Bake for 15 minutes.

Nutrition Facts

PER SERVING

Amount Per Serving
Fat		2 g
Protein		8g
Carbohydrates		44g
Sugar		37g




2 BLACKBERRY-MANGO SMOOTHIE

CALORIES

235

 1⁄2 BANANA
 1 CUP FROZEN MANGO CUBES
 1 CUP BLACKBERRIES
 1⁄2 CUP VANILLA FROZEN YOGURT 1⁄4 CUP ORANGE JUICE
 1 TEASPOON HONEY 

1. Place all ingredients in a blender and blend until smooth.
2. Pour into two glasses and serve as a quick breakfast.

Nutrition Facts

PER SERVING

Amount Per Serving
Fat		3 g
Protein		4g
Carbohydrates		53g
Sugar		39g



 



3 STRAWBERRY-BANANA SMOOTHIE

CALORIES

248

 1 BANANA
 1 CUP FROZEN STRAWBERRIES, CUT UP 1 CUP VANILLA FROZEN YOGURT
 1⁄4 CUP ORANGE JUICE
 1 TEASPOON HONEY 

500 Under 500: From 100-Calorie Snacks to 500 Calorie Entrees – 500 Balanced and Healthy Recipes the Whole Family Will Love – PDFDrive.com

1. Place all ingredients in a blender and blend until smooth.
2. Pour into two glasses and serve as a quick breakfast.

Nutrition Facts

PER SERVING

Amount Per Serving
Fat		4g
Protein		4g
Carbohydrates		50g
Sugar		37g

4 BANANA CHOCOLATE PECAN PANCAKES

CALORIES

245

 2 (1-OUNCE) SQUARES SEMISWEET BAKER’S CHOCOLATE 2 TABLESPOONS WATER
 1 CUP PECANS
 1 CUP WHOLE-WHEAT FLOUR 
 2 TEASPOONS BAKING POWDER
 3 EGGS, WELL BEATEN
 3⁄4 CUP 2% MILK
 6 TABLESPOONS HONEY, OR TO TASTE 1 TEASPOON PURE VANILLA EXTRACT  1⁄2 TEASPOON SALT 
NONSTICK SPRAY 
2 BANANAS, PEELED AND SLICED 1⁄4THICK 
IN THIS RECIPE YOU CAN SUBSTITUTE NONFAT MILK FOR 2% MILK. 

1. Melt chocolate with 2 tablespoons water and set aside to cool slightly. Lightly toast the pecans and grind in a food processor or chop by hand.
2. In a large bowl, mix whole-wheat flour and baking powder. Slowly beat in the eggs, milk, honey, vanilla, and salt and then chocolate mixture.
3. Spray a griddle or frying pan with nonstick spray. Heat to medium-high. Drop the pancake batter, about 2 tablespoons per pancake, on the hot griddle. Cover with banana slices. Turn when bubbles form at the top of the cakes.
4. Serve hot with butter, marmalade, or chocolate syrup.

Nutrition Facts

PER SERVING

Amount Per Serving
Fat		7g
Protein		11g
Carbohydrates		38g
Sugar		12g

5 MORNING FRENCH TOAST

CALORIES

410

 1 TABLESPOON BUTTER, SALTED
 2 EGGS
 1 TABLESPOON VANILLA EXTRACT
 1 TABLESPOON CINNAMON
 2 SLICES WHOLE-WHEAT BREAD, CUT INTO TRIANGLES 

500 Under 500: From 100-Calorie Snacks to 500 Calorie Entrees – 500 Balanced and Healthy Recipes the Whole Family Will Love – PDFDrive.com

1. Heat a large griddle and brush with butter.
2. Crack eggs into a shallow bowl and beat well with vanilla extract and cinnamon.
3. Dip triangles of whole-wheat bread in the egg mixture, turning once to coat well.
4. Place the bread slices in the pan and cook for 2 minutes on each side, until crisp and golden brown.

Nutrition Facts

PER SERVING

Amount Per Serving
Fat		24g
Protein		17g
Carbohydrates		31g
Sugar		2g

Cover Photo by Keegan Evans from Pexels