We are only 2 adults, so we haven't tried the breakfast at BC because characters aren't necessary for us. We have eaten at Captain's Grille a few times for breakfast (no ADR's, just walked in). It's always been quiet .. nice start to the morning. As another poster mentioned, you can either do the buffet (which is cheaper than Cape May Cafe) or you can order off the menu. If you aren't looking for the character breakfast, then I would definitely do Captain's Grille.
Another suggestion for breakfast in Epcot area is Kouzzina (at the Boardwalk). We love it there. We never make ADR's for breakfast because we never know what we might want to eat in the morning, but we have walked in Kouzzina and had a great breakfast twice now.