Few people have time to sit down to a full breakfast before running out the door. The pastry case at a coffee shop or fast food options can be alluring, but indulging in a store-bought breakfast can start your day out on the wrong foot. Instead, go for a healthy, make-ahead breakfast. These seven are even portable. Say goodbye to overpriced bagels and muffins and hello to nutritious morning meals that will satiate you the right way.
1. Spinach and Tomato Frittata
Most people think of eggs as a weekend treat, but when you make them the healthy way in the form of a frittata, you can enjoy them every day of the week. Make this spinach and tomato frittata from Averie Cooks on a Sunday, and put a slice in an airtight container for an easy morning meal the next day. The frittata is packed with veggies and takes well to any you have sitting around. It’ll also take you all of 15 minutes to make.
- 6 large eggs, lightly beaten
- Salt and pepper, to taste
- 1 to 2 cups fresh spinach
- 1 medium tomato, diced small
- Your favorite veggies
- Shredded cheese
Directions: Preheat broiler to high and position oven rack in the center. Season eggs with salt and pepper, mix to combine, and set aside
Cook spinach in an over-proof skillet set over medium heat until just wilted, about 30 seconds. Add tomatoes and any optional toppings, then pour in eggs. Continue to cook over medium heat, covered, until edges begin to set.
Uncover, transfer to broiler, and cook until eggs have just cooked through. Let cool for a few minutes. Slice and serve.
2. Make-Ahead Fruit and Yogurt Protein Parfaits
If you like something a little sweeter, try these parfaits from The Lemon Bowl. You often see yogurt parfaits in refrigerated display cases in coffee shops and bakeries, but it’s healthier (and cheaper) to make them at home. When you make your parfaits at home, you can use protein-packed Greek yogurt along with fresh berries, nuts, chia seeds, cinnamon, and more. These beat out the overpriced store bought options any day.
- 32 ounces plain Greek yogurt
- ¼ cup pure maple syrup
- 1 teaspoon vanilla
- 2½ cups mixed berries of your choice
- ½ cup shelled, raw pumpkin seeds
- ¼ cup chopped walnuts
- ¼ cup chia seeds
- ¼ cup flax seed meal
- 1 teaspoon cinnamon
- ¼ teaspoon ground cloves
- ¼ teaspoon salt
Directions: In a medium bowl, combine yogurt, syrup, and vanilla. Mix well to combine and transfer to a liquid measuring cup. In a small bowl, mix seeds, nuts, and spices to combine.
Layer about ¼ cup of yogurt mixture into each of five jars, ramekins, or glasses. Sprinkle each with some of the nut mixture. Repeat the layers until all ingredients have been used. Cover and store in the fridge until ready to serve.
3. Overnight Oats in a Jar
Overnight oats are perfect for toasty mornings when you don’t want to sweat your way through hot oatmeal. Even better, these overnight oats from Skinny Taste can be prepared in a mason jar, so you can make your breakfast the night before and then grab the good stuff on your way out the door in the morning. To make your healthy and portable meal, you’ll combine oats, almond milk, banana, chia seeds, and berries in a jar and then refrigerate the combo overnight.
- ¼ cup quick oats
- ½ cup milk, unsweetened almond milk, or soy milk
- ¼ medium banana, sliced
- ½ tablespoon chia seeds
- ½ cup blueberries
- 4 to 5 drops of your favorite sweetener, such as stevia or maple syrup
- Pinch of cinnamon
Directions: Combine all ingredients in a jar with a lid. Seal with lid and shake until thoroughly combined. Refrigerate overnight. Just before serving, sprinkle with toppings.
4. Zucchini Muffins
Rather than resorting to the calorie-laden muffins at a bakery, make your own at home. These zucchini muffins from Simply Recipes enlist the summer squash to help you get a dose of veggies first thing in the morning. help you get your greens for breakfast. For even more fiber, try using a combination of regular and whole-wheat flour.
- 3 cups grated zucchini
- ⅔ cup melted unsalted butter
- 1⅓ cup sugar
- 2 eggs, beaten
- 2 teaspoons vanilla
- 2 teaspoons baking soda
- Pinch of salt
- 3 cups all-purpose flour
- 2 teaspoons cinnamon
- ½ teaspoon nutmeg
- 1 cup walnuts
- 1 cup raisins or dried cranberries
Directions: Preheat the oven to 350 degrees Fahrenheit. Grease a muffin tin with nonstick cooking spray. In a large bowl, combine the sugar, eggs, and vanilla. Mix well to combine. Add squash and butter, then mix once more.
In a separate bowl, combine the flour, baking soda, nutmeg, cinnamon, and salt. Whisk to combine. Add wet ingredients to dry and stir until just combined. Fold in walnuts and dried fruit. Divide batter evenly among muffin cups.
Transfer to oven and bake until a toothpick inserted in the cetner comes out with a few moist crumbs attached, 20 to 25 minutes. Let cool in pan for 5 minutes, then remove and let cool completely.
5. Scrambled Egg Muffins
Like mini frittatas, these scrambled egg muffins from Taste of Home are a great make-ahead breakfast. To make your muffins, combine sausage, eggs, onions, green peppers, salt, garlic powder, and pepper. Pop your mixture into muffin cups and bake for 20 to 25 minutes. This recipe makes quite a few, so you’ll have the morning meal taken care of for quite a while.
- ½ pound bulk pork sausage
- 12 eggs
- ½ cup chopped onion
- ¼ cup chopped green pepper
- ½ teaspoon salt
- ¼ teaspoon garlic powder
- ¼ teaspoon pepper
- ½ cup shredded cheddar cheese
Directions: Preheat oven to 350 degrees Fahrenheit; grease muffin tray with butter or cooking spray. In a large skillet, cook sausage over medium heat until no longer pink; drain.
Beat eggs in a large bowl; add in onion, green pepper, salt, garlic powder and pepper. Stir in sausage and cheese.
Pour into prepared tray. Bake for 20 to 25 minutes, or until a knife inserted near the center comes out clean.
6. Make-Ahead Smoothies
The smoothie from Baked Bree is perhaps the easiest breakfast to bring on the go. Pack it in a mason jar or thermos, and sip it as you sit in traffic or thumb through your emails. This light and healthy breakfast packs a protein punch thanks to protein powder, and it’s also full of fiber and vitamins from the spinach and chia seeds. Good and good for you.
- 1 cup almond milk
- 1 scoop protein powder
- 1 Tablespoon chia seeds
- 1 cup frozen berries
- 1 handful spinach
Directions: Put all ingredients in a blender. Blend until combined.
Pour the smoothie into the 2 mason jars (or other freezable container). Leave some room at the top to prevent the glass from breaking. Store in the freezer.
7. Oatmeal Breakfast Bars
Many packaged granola bars are loaded with unpronounceable ingredients and way too much sugar. If you want to go the breakfast bar route, you should make yours at home. We like these ones from Well Plated by Erin. These hearty and healthy bars are made with oats, applesauce, banana, and whole-wheat flour, so they definitely qualify as nutritious. They’ll take you 10 minutes to prep and then will cook for 35 minutes.
- 2 cups old fashioned oats
- 1 cup whole-wheat flour
- 2 teaspoons cinnamon
- 1 teaspoon baking powder
- ¼ teaspoon kosher salt
- 1½ cups milk
- 3 tablespoons honey
- 2 tablespoons peanut butter
- ½ cup unsweetened applesauce
- 1 large egg
- 1 teaspoon pure vanilla extract
- 1 medium banana, quartered and diced
Directions: Preheat oven to 375 degrees Fahrenheit; lightly grease an 8-by-8-inch square pan with butter or cooking spray.
Stir together the oats, whole-wheat flour, cinnamon, baking powder, and salt in a medium bowl. In a large bowl, combine the milk, applesauce, egg, honey, peanut butter, and vanilla. Pour the dry ingredients into the large bowl with the wet ingredients and stir to combine. The mixture will be very wet. Fold in the diced banana and pour into the prepared baking pan.
Bake for 35 minutes or until golden brown and a toothpick inserted in the center comes out clean. Cool, cut into bars, and serve.