Healthy Breakfast Meal Prep Ideas for Busy Mornings

For many, breakfast is the most important meal of the day, providing energy and improving concentration. However, busy mornings can make it challenging to prepare a quick and healthy breakfast, especially with kids. Meal prepping offers a solution, allowing you to have a nutritious breakfast ready to go. Here are some healthy breakfast meal prep ideas to help you save time and eat well.

Benefits of Breakfast Meal Prep

Meal prepping for breakfast offers numerous advantages:

• Saves Time: Having pre-made breakfasts eliminates the need to cook every morning, freeing up valuable time.
• Encourages Healthy Eating: When healthy options are readily available, you're more likely to make nutritious choices.
• Reduces Stress: Knowing that breakfast is already taken care of can alleviate morning stress.
• Saves Money: Meal prepping can help reduce food waste and prevent impulsive, unhealthy food purchases.

Overnight Oats

Overnight oats are a simple and nutritious breakfast option that requires no morning cooking. By soaking oats in milk (dairy or non-dairy) overnight, they become creamy and delicious.

• Preparation: Mix oats with milk, chia seeds, and your favorite toppings (fruit, nuts, seeds, yogurt) in a jar or container. Refrigerate overnight.
• Customization: Add protein powder, spices (cinnamon, nutmeg), or sweeteners (honey, maple syrup) to customize the flavor.
• Storage: Overnight oats can be stored in the refrigerator for up to 5 days.

Make-Ahead Breakfast Sandwiches

Breakfast sandwiches are a convenient and satisfying option for busy mornings. These can be assembled ahead of time and stored in the freezer for quick reheating.

• Ingredients: Use whole wheat English muffins or bagels, eggs, cheese, and your choice of breakfast meat or vegetables.
• Preparation: Cook the eggs and fillings separately. Assemble the sandwiches and wrap them individually in plastic wrap. Freeze for later use.
• Reheating: Unwrap the sandwich and microwave at 70% power until heated through.

Cassie, a holistic nutritionist and cookbook author, has been sharing her award-winning recipes since 2010. Her make-ahead breakfast sandwiches feature a whole wheat English muffin with an egg, onion, spinach, and mushroom patty. Feel free to customize the fillings with your favorite ingredients, such as smoked salmon and dill or feta cheese and tomatoes.

Read also: Healthy food access with Highmark Wholecare explained.

Recipe Variation:

1. Preheat the oven to 350°F and coat a 9x13" baking dish with cooking spray.
2. In a large skillet, melt the butter over medium-low heat. Add the onions and cook for 2-3 minutes, or until somewhat softened. Add the mushrooms and olive oil and season with salt and pepper. Cook for 8-10 minutes, or until the mushrooms have released all of their liquid, the liquid has evaporated, and the pan appears dry. Stir in the spinach and cook for 2-3 more minutes, until any liquid from the spinach has cooked off. Make sure to cook as much moisture as possible out of the vegetables-you want them to appear dry. The freezing and reheating process will add moisture to the egg patty. Transfer the vegetables to the prepared baking dish and spread them out into an even layer.
3. Whisk the eggs and milk in a large bowl until frothy. Carefully pour the egg mixture evenly over the vegetables. Bake for 15-20 minutes, or until the eggs are completely set and begin to look a bit dry. Remove from the oven and cool completely.
4. When ready to assemble sandwiches, cut the egg and veggie "cake" into 12 even squares (or use a biscuit cutter or glass if you want round patties). Assemble each sandwich by placing one patty on the bottom of one English muffin half. Top with two half-slices of bacon and one slice of cheese. Top with remaining half of muffin.
5. To freeze, wrap each sandwich tightly in plastic wrap and then store in a gallon freezer bag.
6. To reheat, unwrap the sandwich from plastic wrap. Wrap loosely in a paper towel and then heat in a microwave at 70% power for three minutes, until the cheese is melted and the sandwich is heated through.

Baked Oatmeal

Baked oatmeal is a hearty and customizable breakfast option that can be made ahead and reheated. It's more filling than a muffin and can be adapted to suit various dietary needs.

• Ingredients: Oats, eggs, mashed banana, nut butter, milk, and your favorite dried fruit, nuts, and seeds.
• Preparation: Combine all ingredients and bake in a baking dish or muffin tin.
• Storage: Baked oatmeal can be stored in the refrigerator for up to 5 days or frozen for longer storage.

Lidey Heuck's gluten-free oatmeal cups are bound with eggs, mashed banana, nut butter, and milk. You can use your favorite dried fruit, nut butter, and milk, but keep the same ratio of wet-to-dry ingredients so the muffins hold their shape.

Chia Seed Pudding

Chia seed pudding is a nutritious and easy-to-make breakfast that can be prepared in advance. Chia seeds thicken when mixed with liquid, creating a pudding-like consistency.

• Ingredients: Chia seeds, coconut milk or almond milk, and your choice of sweeteners and toppings.
• Preparation: Mix chia seeds with milk and sweeteners. Let sit for at least 3 hours in the refrigerator, or overnight.
• Customization: Add fresh or dried fruits, juices, or jams to customize the flavor.

Melissa Clark suggests adding passion fruit nectar and dried apricots for sweetness. Portion the pudding into individual jars for grab-and-go breakfasts.

Breakfast Burritos

Breakfast burritos are a hearty and portable breakfast option that can be customized with your favorite fillings.

Read also: Healthy Eating on the Run

• Ingredients: Tortillas, eggs, beans, cheese, and your choice of breakfast meat or vegetables.
• Preparation: Cook the fillings separately. Assemble the burritos and wrap them individually in foil. Freeze for later use.
• Reheating: Unwrap the burrito and microwave until heated through.

Yewande Komolafe's breakfast burritos are packed with creamy soft-scrambled eggs, avocado, and refried beans. Cilantro adds freshness, while hot sauce gives it a pop of heat.

Muesli

Muesli is a healthy and customizable breakfast cereal that can be made ahead of time. It's a great way to incorporate whole grains, nuts, seeds, and dried fruit into your diet.

• Ingredients: Oats, nuts, seeds, dried fruit, and your choice of liquid (milk, yogurt, or juice).
• Preparation: Combine all ingredients and store in an airtight container.
• Customization: Add spices, sweeteners, or other toppings to customize the flavor.

Yossy Arefi opts for Greek yogurt and tahini, which give it all creaminess and heft. Make this ahead in large or small batches, and choose the nuts and fruits that you like best.

Other Healthy Meal Prep Ideas

• Hard-boiled eggs: Left unpeeled, hard-boiled eggs keep well in the fridge for up to 5 days.
• Breakfast cookies: Store at room temperature for up to 4 days. After that, freeze slices to have on hand for busy mornings.
• Vegan breakfast burritos: Filled with tofu scramble instead of scrambled eggs, which makes them freezer-friendly. Freeze a batch for quick, cozy breakfasts.

Recipes

Apple and Sausage Patties

These freezer-friendly patties combine apple and sausage with sage for a standout flavor.

• Ingredients: Apple, sausage, sage.
• Nutrition: 1 patty: 79 calories, 5g fat (1g saturated fat), 36mg cholesterol, 211mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 8g protein.

Quiche Cups

These mini quiches feature a hash brown and Asiago cheese crust with an egg, spinach, and bacon filling.

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• Ingredients: Hash browns, Asiago cheese, eggs, spinach, bacon.
• Nutrition: 2 mini quiches: 180 calories, 11g fat (5g saturated fat), 205mg cholesterol, 375mg sodium, 8g carbohydrate (1g sugars, 0 fiber), 12g protein.

Breakfast Burritos

These burritos are filled with eggs, bacon, and cheese for a satisfying breakfast.

• Ingredients: Tortillas, eggs, bacon, cheese.
• Nutrition: 1 burrito: 376 calories, 20g fat (8g saturated fat), 251mg cholesterol, 726mg sodium, 29g carbohydrate (0 sugars, 2g fiber), 19g protein.

Slow Cooker Hot Cereal

This simple hot cereal can be made overnight in a slow cooker.

• Ingredients: Oats, milk, and your favorite toppings.
• Nutrition: 3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.

Overnight Oats

Combine oats, yogurt, and fruit for a customizable and healthy breakfast.

• Ingredients: Oats, yogurt, fruit.
• Nutrition: 1-1/2 cups: 349 calories, 8g fat (4g saturated fat), 20mg cholesterol, 263mg sodium, 59g carbohydrate (28g sugars, 7g fiber), 14g protein.

Mini Quiches

These mini quiches are made in muffin cups for easy portioning.

• Ingredients: Eggs, cheese, and your choice of fillings.
• Nutrition: 1 mini quiche: 144 calories, 9g fat (5g saturated fat), 112mg cholesterol, 323mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 12g protein.

Buttermilk Pancakes

These classic pancakes can be paired with sausage and fresh fruit for a complete breakfast.

• Ingredients: Flour, buttermilk, eggs.
• Nutrition: 3 pancakes: 270 calories, 3g fat (1g saturated fat), 89mg cholesterol, 913mg sodium, 48g carbohydrate (11g sugars, 1g fiber), 11g protein.

Whole Wheat Pancakes

This quick and wholesome recipe calls for whole wheat flour and buttermilk.

• Ingredients: Whole wheat flour, buttermilk, eggs.
• Nutrition: 2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein.

Pigs-in-a-Blanket Mini Muffins

This thrifty alternative to store-bought versions is a tasty treat.

• Ingredients: Sausage, pancake batter.
• Nutrition: 4 mini muffins: 234 calories, 10g fat (3g saturated fat), 45mg cholesterol, 560mg sodium, 26g carbohydrate (9g sugars, 1g fiber), 10g protein.

Breakfast Strudels

These strudels can be assembled ahead and frozen individually.

• Ingredients: Pastry, filling.
• Nutrition: 1 strudel: 439 calories, 33g fat (18g saturated fat), 255mg cholesterol, 754mg sodium, 20g carbohydrate (4g sugars, 1g fiber), 16g protein.

Oatmeal Cookies

These hearty oatmeal cookies are perfect for breakfast on the run.

• Ingredients: Oats, flour, sugar, butter.
• Nutrition: 1 cookie: 291 calories, 15g fat (9g saturated fat), 44mg cholesterol, 239mg sodium, 40g carbohydrate (24g sugars, 3g fiber), 4g protein.

Spiced Oatmeal Squares

These oatmeal squares can be frozen in single servings for a grab-and-go breakfast.

• Ingredients: Oats, spices, yogurt, preserves.
• Nutrition: 1 piece with 1/4 cup yogurt and 2 teaspoons preserves: 327 calories, 11g fat (4g saturated fat), 60mg cholesterol, 280mg sodium, 52g carbohydrate (33g sugars, 3g fiber), 9g protein.

Buttermilk Pancakes

These pancakes are perfect for busy mornings and special occasion breakfasts.

• Ingredients: Flour, buttermilk, eggs.
• Nutrition: 3 pancakes: 319 calories, 10g fat (2g saturated fat), 116mg cholesterol, 862mg sodium, 44g carbohydrate (6g sugars, 2g fiber), 12g protein.

Egg Souffle

This egg souffle brings back wonderful memories.

• Ingredients: Eggs, cheese, and your choice of fillings.
• Nutrition: 1 piece: 305 calories, 17g fat (8g saturated fat), 128mg cholesterol, 708mg sodium, 23g carbohydrate (5g sugars, 1g fiber), 16g protein.

Slow-Cooker Peach Oatmeal

This slow-cooker recipe is perfect for a make-ahead breakfast or brunch.

• Ingredients: Oats, peaches, milk.
• Nutrition: 3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein.

Tips for Successful Breakfast Meal Prep

• Plan Ahead: Choose recipes that you enjoy and that fit your dietary needs.
• Make a Grocery List: Organize your list by sections of the grocery store to save time.
• Prep Ingredients: Chop vegetables, cook grains, and prepare sauces in advance.
• Store Properly: Use airtight containers to keep your prepped breakfasts fresh.
• Freeze When Possible: Many breakfast items, such as sandwiches, burritos, and baked oatmeal, can be frozen for longer storage.

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