Maybe a protein shake would be less syns as protein is free on an EE day. Plus they are pretty low cal and fat, don't actually know syns in them but I could give you details from a maxitone shake or phd whey shake. Or maybe a protein bar?? I don't think any sw consultant would recommend them but they are great for morning, really filling and quick plus brilliant if u exercise as well.
Other than that on a day when I have no time for breakfast I just grab a hifi bar and some fruit.