Is breakfast the most important meal of the day? Well, according to several studies, breakfast improves cognition, attention, memory, and energy, as well as managing a healthy BMI. We often skip breakfast due to the time it takes to make it, but if it is improving your daily activity, you are likely going to be making up the time spent by the accomplishment of daily tasks. Don’t let time be a barrier, try out some of the grab and go breakfast ideas below.
Breakfast doesn’t have to take up 30 minutes of your morning. You can prepare breakfast for the week simply by using muffin tins or a sheet pan. Muffin tin egg bites are a great option since you can make enough for a few days or make a few batches and freeze them for weeks. There are so many flavor variations to use that it won’t feel like you’re eating the same thing every day. You may enjoy an egg bite with sautéed peppers and onions, chicken sausage with sweet potato hash browns, or maybe a spinach, mushroom, and ham egg bite. Just make you grocery list with your favorite breakfast protein, and vegetables of choice.
Healthy Grab and Go Breakfast Ideas
Overnight Oats: Oats are my top favorite because you can change up the ingredients and flavors, use up foods in the pantry and grab them on your way out the door! This recipe packs in protein and fiber.
Protein Overnight Oat Parfaits
Breakfast Burritos: These are super easy to wrap up and throw in the freezer for those rushed mornings! Even if you have to eat on the go, eat breakfast! These will satisfy your morning hunger with protein and healthy carbohydrates. Need a lower carb option? Check out my egg tortilla breakfast burrito!
Breakfast Burritos
Breakfast Scramble or Hash: This protein and veggie breakfast healthy hash has everything you need to start your morning right. I mean who gets to say “Yes, I’ve already had a few servings of fruit, vegetables and protein” all before 10am? Not many!
Healthy Breakfast Hash
Smoothies: Summer is just about here and smoothies are a great breakfast or lunch option for those sunny days. Smoothies don’t have to be just fruit blended together. A proper smoothie provides you with protein, fat, and vegetables in order to meet your body’s needs.
How to Make a Healthy Smoothie
Egg Muffins: As long as the egg to milk (or milk alternative) ratio is the same, you can dress these up or down. You can use breakfast sausage, ground turkey, beef, really any meat you have in your fridge. Same goes for veggies, if you have broccoli, cauliflower, spinach, etc., throw it in! The potatoes make these feel more satiating. This is one of my favorite grab and go breakfast ideas.
Egg Muffins – Gluten Free, Dairy Free
(option for those with allergies)
Breakfast Skillet: This skillet is protein packed and nutrient dense. I like to add diced sweet potatoes to this bowl. Top it with hot sauce or salsa and I could eat this everyday. Prep ahead of time on the weekend and freeze them!
Loaded Veggie Breakfast Skillet
Breakfast Sandwiches
Who else has an affinity for breakfast sandwiches?! If you also enjoy the satisfying bite into egg, bacon, cheese, and bread, throw a handful of these in the freezer for those unexpectedly busy mornings. Easy and delicious!
Healthy Breakfast Sandwich
Pancakes (freeze them!)
https://thebigmansworld.com/cottage-cheese-pancakes/
A fun way to boost protein in pancakes is to use cottage cheese and eggs. Blending the cottage cheese gives it a creamy crispy taste. You’ll also get some vitamin D and calcium! Add some fiber with fruit toppings or sprinkle in chia or flaxseed.
Cottage Cheese Bowl
Healthy Cottage Cheese Caprese
Savory or Sweet: https://www.budgetbytes.com/cottage-cheese-breakfast-bowls-6-ways/
Talk about easy! You can do just about anything in a cottage cheese bowl and it’s a great source of protein. You can lean into your desire for sweet or salty depending on what you throw into your bowl. Just have fun with it!
Breakfast Nutrition Research Studies:
Clayton, D. J., & James, L. J. (2016). The effect of breakfast on appetite regulation, energy balance and exercise performance. The Proceedings of the Nutrition Society, 75(3), 319–327. https://doi.org/10.1017/S0029665115004243
Galioto, R., & Spitznagel, M. B. (2016). The Effects of Breakfast and Breakfast Composition on Cognition in Adults. Advances in nutrition (Bethesda, Md.), 7(3), 576S–89S. https://doi.org/10.3945/an.115.010231
López-Sobaler, A. M.ª, Cuadrado-Soto, E., Peral-Suárez, Á., Aparicio, A., & Ortega, R. M.ª (2018). Importancia del desayuno en la mejora nutricional y sanitaria de la población [Importance of breakfast in the nutritional and health improvement of the population]. Nutricion hospitalaria, 35(Spec No6), 3–6. https://doi.org/10.20960/nh.2278
