In today’s fast-paced world, everyone has to make decisions about what they’ll spend their time on. Unfortunately, one of the things that often doesn’t make the cut is breakfast. Who wants to wake up earlier than normal to cook a healthy breakfast before heading to work or sending the kids off to school?
Because it’s much easier to grab something pre-packaged on the way out the door, most people aren’t getting the nutrition they need to start the day. While it might be easier to grab a breakfast pastry or granola bar, many of these products are full of added sugar that will leave you feeling lethargic and hungry in only a couple of hours. The good news? There are plenty of healthy on-the-go breakfast ideas. We’ve listed 10 of our favorites here so that you never have to deal with a mid-morning sugar crash again.
- Protein Shakes: Protein shakes can be a great source of all the nutrients you need to feel energized and ready to tackle your day. You can buy pre-packaged protein shakes at your local grocery store, or you can make them in advance and freeze them. If you choose to buy the pre-packaged ones, make sure to check the label for added sugar. You’ll want to find one with plenty of protein and a minimal amount of added sugar. If you choose to make them ahead of time, you’ll mix protein powder with frozen fruit, a liquid such as milk or water, and any extras you like, such as Chia seeds, nut butter, or honey. Blend it together, freeze it in individual disposable cups, and then pop a cup in the microwave for a minute or so in the morning.
- Mini Oatmeal Cups: A mix between muffins and granola bars, homemade oatmeal cups make for a delicious and nutritious breakfast. There are many different recipes, but the basic idea is to mix oats with a binder like an egg, some milk, honey or maple syrup, baking powder, a little salt and whatever add-ins you like. Feel free to include nut butter or chopped nuts for added protein. You’ll bake the cups in mini muffin tins, and store them in a Ziplock bag, making it easy to prep ahead of time to have breakfast for the whole week.
- Mini Egg Cups: Like mini oatmeal cups, mini egg cups utilize a mini muffin tin to create bite-size cups that are a great way to prep ahead of time. These are super simple since egg is a natural binder. Simply whisk eggs with your favorite veggies, a little salt, and some ham or bacon. Cook them in the muffin tins for 15-20 minutes, and store them in the fridge until morning.
- Freezer Breakfast Sandwiches: Everyone loves a good breakfast sandwich, but the ones you get at a fast food joint are full of saturated fats and just generally unhealthy. The good news? You can make your own! Cook some eggs individually in a small amount of butter or oil, and put them on toasted whole wheat english muffins. Add your favorite lunch meat, such as ham, and a slice of cheese. Wrap them in plastic wrap, and store them in the fridge or freezer. In the morning grab a sandwich, reheat it in the microwave, and enjoy a delicious breakfast as you leave the house. Breakfast sandwiches are a great option because they provide protein and complex carbs, both of which are heart-healthy and will help keep you feeling full.
- Slow-Cooker Steel Cut Oats: Nothing beats a steamy bowl of oatmeal on a cold winter morning. However, the instant oatmeal packets you buy at the grocery store often are loaded with added sugar. Instead, make your favorite steel-cut oats recipe in the crockpot overnight, and wake up to the incredible aroma of oats and cinnamon. Oats are a great source of fiber and will help keep you full all morning.
- Yogurt Parfaits: Like many of the other suggestions here, this easy breakfast takes a popular store-bought option and removes the added sugar. Use plain Greek yogurt and the extra ingredients of your choice. We suggest layering fruit, nuts or nut butter, and a small amount of honey or maple syrup in with your layers of yogurt for a delicious parfait. Make it the night before, and simply grab it out of the fridge before you head out the door.
- Healthy Breakfast Muffins: While these muffins may not taste quite as good as the huge blueberry muffins you buy at your favorite coffee shop, healthy breakfast muffins are a great way to get fiber and complex carbs while also satisfying your sweet tooth. Find a recipe with minimal fat and extra sugar. Recipes that use bananas, maple syrup, and/or honey are great options. Try adding in your favorite berries or a little bit of healthy granola for a touch of added sweetness. Enjoy it with a steaming cup of coffee in the morning before you head to work.
- Homemade Granola Bars: Instead of buying granola bars in bulk at the store, make them yourself! You can find many recipes that use fruit and semi-sweet chocolate for sweetness instead of sugar, and there are even no-bake options. You’ll most likely need oats, some kind of flour, seasoning, like salt and cinnamon, and nuts. Feel free to add in chia or flax seeds, vanilla or maple syrup, or dried fruit to get the flavor you like. Store them in the fridge and take one for every member of the family to eat on the way to school and work.
- Breakfast Pudding: Not only is this delicious, but it’s extremely healthy, and will leave you feeling energized for the day ahead. Breakfast pudding uses Chia seeds, which are an antioxidant-packed superfood, and milk to create a creamy texture. Simply mix Chia seeds with your favorite type of milk, lightly sweeten it with maple syrup or honey, and then let it sit in the fridge while you sleep. The next morning, you’ll have a delicious breakfast packed with fiber, antioxidants, Calcium, and Omega-3s. Feel free to top with fresh fruit or a small handful of nuts.
- Overnight Oats: Like breakfast pudding, you make this the night before and wake up to a creamy and flavorful breakfast that’s packed with nutrients. Mix your favorite type of oats with some milk, yogurt, honey or maple syrup, and add in anything from nut butter to chia seeds to pumpkin puree and cinnamon. Top with fresh fruit, and you have an easy, nutritious breakfast. Don’t want to work the night before? Try Oats Overnight! We offer many delicious flavors of our nutritious Oats Shake that take away the need for extensive prep the night before. Just shake the oats with milk, chill it in the fridge overnight, and drink it on the go the next morning. Breakfast doesn’t get any easier!