Maybe you’re an early riser and have time to make yourself a nutritious breakfast. But if you’re like most people, you’re well-aware of how much of a struggle mornings can be. It’s tempting to grab a donut and iced latte on your early morning commute — but after awhile, you’ll start to notice a negative impact on your waistline.
We have good news — you can make an easy and super nutritious breakfast in your own kitchen with absolutely no hassle. Here are the healthy grab-and-go morning meals you need to start eating.
1. Overnight oats in a nut butter jar
You’ve heard of overnight oats — you fill a jar with oats, Greek yogurt, milk, and chia seeds, and you allow the mixture to thicken while you’re asleep. To punch up the protein (and to make good use of that near-empty peanut butter jar), Kath Eats Real Food recommends just adding your mixture into a nut butter jar that’s almost ready for the recycling bin.
Remember — oats, Greek yogurt, chia seeds, and nut butters are all great sources of protein. A high-protein breakfast will save you from reaching for a mid-morning snack before lunch.
2. Avocado toast
This one’s as easy as it sounds — grab your favorite whole-grain bread and half an avocado for a nutritious breakfast you can take on the go. Whole grains are filling, great for your digestion, and might even help fight disease. And avocados are full of healthy monounsaturated fats that can actually help lower your cholesterol. You won’t feel hungry after eating this simple combo either, making this breakfast the ultimate win.
3. Parfait popsicles
Parfaits are delicious, but attempting to eat one in your car can be messy. Don’t worry — we have you covered with Spoon University’s parfait popsicles that include Greek yogurt, berries, honey, and granola. Not only does Greek yogurt supply you with plenty of protein, but the berries have tons of antioxidants and filling fiber. And strawberries are particularly diabetes-friendly, as they’re low-glycemic. When you’re choosing a granola, just make sure you pick one with whole grains and low sugar.
4. Egg cups
This healthy egg recipe couldn’t be simpler — and these egg cups don’t take any time in the morning if you make them days ahead and throw them in the freezer. Rachael Ray puts spinach in hers, but you just need eggs, milk, and the toppings of your choice. Remember, eggs are the perfect breakfast food. They contain 6 grams of protein each and many essential vitamins — and they likely won’t affect your bad cholesterol levels, either.
5. Whole-grain waffle sandwich
We don’t recommend trying to eat waffles with syrup on the go — or any time, really. But that doesn’t mean you have to give up waffles completely. Pop a couple whole-grain waffles in your toaster, pick a nut butter and a fruit of your choice to go between them, and create your very own 30-second breakfast sandwich.
6. Breakfast burritos
You don’t have to spend a ton of time making yourself a breakfast burrito in the morning. Instead, follow the Kitchn’s directions on how to make your own freezable burritos so you can reheat them for breakfast. When making your filling, be sure to add in eggs for protein and plenty of veggies of your choice. Black beans are another great protein add-in, and bell peppers are full of vitamin A and C, so throw some of those in there too.
7. Banana pops
This nutritious on-the-go breakfast is as easy as it gets, and you can also make it the night before so your pops are all set to go in the morning. Bananas are rich in potassium, fiber, and antioxidants, so definitely aim to eat them for breakfast. All you need to do is cut a banana in half, stick it on a popsicle stick, and roll it in whatever topping you want before popping it in the freezer.
Go for combinations like Greek yogurt and dried fruit for a protein-rich parfait variation. Or try a simple almond butter and raisin topping.