High Calorie Breakfast Foods [Free Recipe E-Book!]

Last Updated: June 11, 2024

If you’re trying to eat a high calorie breakfast for weight gain, building muscle, or just to meet your higher calorie needs, incorporating high calorie breakfast foods into your morning can make all the difference. 

In this post, I’ll highlight the top high calorie breakfast foods, share some easy and delicious meal ideas, and provide tips on incorporating these foods into your routine. Plus: 17 free recipes to get you started!

From protein-packed options to carb-loaded choices, by the end of this post, you’ll have a variety of tasty and nutritious ideas to start your day.

Top High Calorie Breakfast Foods


Avocado is the past decade’s breakfast darling, and for good reason. It’s rich in healthy fats, has a delicious and versatile flavor, and adds a creaminess to any meal. A single avocado provides around 234 calories, although this varies based on the size. You can enjoy avocado sliced on toast, mashed as guacamole, or blended into smoothies.


One large egg contains about 78 calories, which doesn’t seem like much, but can add up when you pair them with other high calorie foods. Adding oil/butter, cheese, meat, and vegetables can boost the calorie content and nutritional value. The best thing about them is that they’re versatile and can be prepared in so many different ways, such as scrambled, poached, or fried. 

Full Fat Greek Yogurt

Full fat Greek yogurt is rich in protein and fat, making it a perfect high calorie breakfast option. A typical serving (1 cup) of full fat Greek yogurt provides around 220 calories. It pairs well with fruits, honey, nuts, and granola for a delicious and calorie-dense meal. 


Smoothies are one of the easiest ways to pack in calories and nutrients quickly. A basic protein smoothie with full fat milk, protein powder, nut butter, and fruits can easily provide around 400-600 calories, depending on the ingredients. You can even find 1000 calorie smoothies if you’re looking for a very high calorie option. For extra calories, you can add ingredients like oats, honey, or avocado. 


Bagels are a high-calorie, carbohydrate-rich breakfast food. A plain bagel typically contains around 300 calories. They come in various flavors and can be topped with a variety of high calorie spreads such as cream cheese, butter, or nut butter. Adding smoked salmon, avocado, or eggs can further increase the calorie content.

Nut Butters

Nut butters, including peanut butter, almond butter, and cashew butter, are calorie-dense and rich in healthy fats and protein. Two tablespoons of nut butter provides about 190 calories, so they’re easy calorie add ons without making you feel like you’re eating too much food. 

Spread them on toast, add to smoothies, or use as a topping for oatmeal or yogurt. They provide a quick and easy way to boost your breakfast calories.


Granola is typically made from oats, nuts, and sweeteners like honey or maple syrup, making it a high calorie breakfast option, providing around 450-500 calories per cup. It’s delicious when paired with full fat Greek yogurt or milk. Look for varieties with added dried fruits and nuts for an extra calorie punch.

High Calorie Breakfast Ideas

These meal ideas are not only delicious but also ensure you get a nutritious and calorie-rich start to your day. Experiment with these recipes and find the combinations that work best for you.

Breakfast Burrito

A breakfast burrito is a hearty way to start your day. Use a large tortilla and fill it with scrambled eggs, cheese, black beans, avocado slices, and salsa. Add some cooked sausage or bacon for extra calories and protein. This combination provides a balanced meal with plenty of calories to fuel your morning.

Yogurt Parfait

Create a high calorie yogurt parfait by layering full fat Greek yogurt with granola, fresh fruits like berries or bananas, and a drizzle of honey. Add a generous spoonful of nut butter for extra calories. 

Smoothie Bowl

Blend full fat Greek yogurt with your favorite fruits. Pour the smoothie into a bowl and top with granola, chia seeds, and a dollop of nut butter. This bowl satisfies that sweet breakfast craving and is nutrient-rich.

Avocado Toast with Eggs

We all know avocado toast is a trendy breakfast, and it can also serve as a high calorie meal. Spread mashed avocado on whole-grain toast and top with poached or fried eggs. For additional calories, add a few slices of smoked salmon or a handful of cheese.

Pancakes with Nut Butter and Bananas

Make a stack of pancakes using your favorite recipe or mix. Top them with slices of banana, a generous drizzle of nut butter, and a sprinkle of granola for added crunch. This combination provides a delicious mix of carbs, protein, and healthy fats.

Oatmeal with Peanut Butter and Dried Fruit

Prepare a bowl of high calorie oatmeal using whole milk for added calories. Stir in a spoonful of peanut butter and top with a mix of dried fruits like raisins, cranberries, and apricots. This warm and comforting breakfast is both filling and calorie-dense.

Tips for Incorporating High Calorie Foods into Your Breakfast

Combine Macronutrients for Balanced Meals

To create a high calorie breakfast that is also nutritionally balanced, aim to include a mix of proteins, carbohydrates, and fats. 

This combination not only helps increase your calorie intake but also provides sustained energy throughout the morning. For example, pair eggs (protein) with avocado (healthy fats) and a whole-grain bagel (carbohydrates).

Prep Ahead for Busy Mornings

Busy mornings can make it challenging to prepare a high calorie breakfast. To stay on track, consider preparing parts of your breakfast the night before. 

Overnight oats, smoothie ingredients prepped and stored in the fridge, or a batch of homemade granola can save time and ensure you don’t skip a calorie-dense meal.

Adjust Portions to Meet Calorie Goals

If you’re aiming to meet a specific calorie goal, don’t be afraid to adjust portion sizes, especially if you’re following a recipe. 

Instead of one slice of toast, have two. Add an extra spoonful of nut butter to your yogurt or smoothie. These small adjustments can significantly boost your calorie count without much extra effort. 

Enhance Your Favorite Meals

Adding calorie-dense ingredients to your breakfast favorites you already eat and love is an easy way to boost their caloric content. 

If you love oatmeal, consider topping it with a generous handful of nuts, nut butter, or dried fruit. For scrambled eggs, add a slice of cheese and pair with homemade hash browns and ketchup. 

Drink Your Calories

Incorporating high calorie beverages like smoothies, full fat milk, and protein shakes can be an easy and efficient way to increase your overall calorie intake. Blend them with calorie-rich ingredients like nut butter, seeds, and fruits to amp up the calories and nutritional value. 


Incorporating high calorie breakfast foods can help with weight gain, building muscle, or just meeting your daily calorie needs. Starting your day with nutrient-dense, calorie-rich meals ensures you have the energy for your day while supporting your goals. 

High calorie breakfasts can be simple and healthy. Include foods like avocado, eggs, full fat dairy, and nut butters for delicious, satisfying meals. Prep ahead, adjust portions, and experiment with new recipes to make your mornings easier.

Want more recipes? Be sure to download this FREE e-book with 17 high calorie breakfast recipes delivered straight to your inbox.  

Frequently Asked Questions

Which Breakfast Has the Highest Calories?

The breakfast with the highest calories typically includes a combination of nutrient-dense foods rich in fats, proteins, and carbohydrates. An example of a high-calorie breakfast is a full English breakfast, which can easily provide over 1,200 calories. This meal often includes eggs, bacon, sausages, baked beans, grilled tomatoes, mushrooms, and toast with butter.

What Does a 1000 Calorie Breakfast Look Like?

A 1000 calorie breakfast can look like this: 

  • 3 scrambled eggs cooked with butter (300 calories)
  • 2 slices of whole-grain toast with avocado (300 calories)
  • 1 cup of full fat Greek yogurt topped with 1/4 cup of granola and honey (250 calories)
  • 1 banana (100 calories)
  • 1 tablespoon of nut butter (50 calories)

This combination provides a mix of proteins, healthy fats, and carbohydrates to keep you full and energized. For another 1000 calorie breakfast idea, check out this blog post on building high calorie smoothies.

How to Make a 500 Calorie Breakfast?

Here’s an example of a 500 calorie breakfast:

  • 1 slice of whole-grain toast with 2 tablespoons of peanut butter (250 calories)
  • 1 cup of full fat Greek yogurt with 1/2 cup of fresh berries (200 calories)
  • 1 hard-boiled egg (70 calories) 

This meal includes a good balance of protein, fats, and carbohydrates, making it a great start to your day.

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