Maybe you're lucky enough to sit down each morning in front of a bowl of steel cut oatmeal or eggs with fruit, bacon and toast. A well-rounded hot breakfast is certainly a nice way to start the day, but what if your mornings are marked by an onslaught of work messages, kids who can't find their shoes and a harried commute? Well, you may be lucky if you grab a muffin or a banana as you scramble out the door.
Quick Overview
See 5 moreStill, planning far enough ahead to allow for a balanced breakfast is worth your time, experts say. "Breakfast is often called the most important meal of the day, and for good reason — it sets the tone for your energy levels, focus and even metabolism. A well-balanced breakfast can help fuel your morning and keep hunger at bay until your next meal," says Lauren Manaker, a dietitian based in Charleston, S.C. And if you're having difficulty concentrating at work or school, eating breakfast may help. "Breakfast is vital for energy and brain function," explains Jennifer Bianchini, functional nutrition specialist and founder of Body to Soul Health. "Studies show that eating in the morning improves cognitive performance, memory and focus, making it essential for productivity."
Plus, leaving the house on an empty stomach may increase your risk for chronic diseases like obesity and type 2 diabetes. "Skipping breakfast forces the body to work much harder to maintain homeostasis, therefore it is working harder to keep blood sugar levels stable throughout the day," says Bianchini. This can "lead to higher levels of cortisol, the body's stress hormone, and may even contribute to slower metabolism over time."
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Clearly, eating a balanced breakfast is key, but sitting down for a leisurely meal isn't always feasible. That's where a little planning — and shopping — can help. Our team spoke with three dietitians to gather tips on incorporating a well-rounded breakfast into busy schedules. And as a dietitian and working single mom of two, I used my professional insights and experiences to share my own go-to breakfast items that are worthy of your pantry or freezer.
Tips for preparing breakfast on busy mornings
"Even if you don't have time to sit down for a meal, skipping breakfast altogether can leave you feeling sluggish and unfocused," Manaker says. "And some data shows that skipping breakfast can leave people with nutritional gaps that are difficult to make up for later in the day. Luckily, with a little planning, making time for breakfast doesn't have to be complicated."
Here are a few ways to make eating breakfast easier, even on busy mornings:
Meal prep the night before. "For many of my clients, prepping breakfast the night before can make life go much more smoothly. This might be putting together overnight oats, making an egg frittata casserole on the weekend to heat up throughout the week, or putting containers of yogurt, fruit and nuts together," explains Cheryl Harris, a digestive specialist in Virginia.
Have grab-and-go options on hand. "Keep a stash of quick, nutrient-dense foods like whole-grain granola bars, yogurt or hard-boiled eggs in your fridge or pantry for those mornings when time is tight," recommends Manaker. She also notes that keeping fresh fruit in a bowl near your keys can be a helpful reminder to grab something nutritious before you head out the door.
Blend up a smoothie. "If you have just a few minutes in the morning, blend up a quick smoothie using protein powder or Greek yogurt, frozen fruit, chia seeds and plant-based milk. Smoothies are an easy way to get loads of nutrients without the hassle," recommends Bianchini.
Stock your freezer. Many hot breakfast items, like burritos and waffles, freeze well. Try making large batches of pancakes, waffles or breakfast burritos and stashing any leftovers in the freezer. Store-bought frozen breakfast items can also be handy — just be mindful of the nutrition content.
Set reminders. "If you tend to forget breakfast, keep a sticky note on the fridge, by the coffee machine or at the door so you never leave home without it," says Bianchini. Setting an alarm on your phone can also do the trick.
What to look for in grab-and-go options
A quick breakfast doesn't mean you have to settle for a protein bar or convenience store muffin. Keeping a stash of store-bought grab-and-go breakfast options in your fridge, freezer or pantry can be helpful. Here are some tips on what to look for when shopping:
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Plenty of protein and fiber. To help keep you full until lunch (or your mid-morning snack), look for breakfast options with at least 15 grams of protein and 3 grams of fiber per serving.
Minimal added sugar and sodium. Ideally, choose options with no more than 12 grams of added sugar and under 500 milligrams of sodium per serving.
Low saturated fat. For optimal heart health, look for products containing less than 4 grams of saturated fat per serving.
Minimal ingredients. "If you cannot pronounce the ingredients or if you would not keep them in your pantry, then skip it. A good rule of thumb is less is more — the fewer the ingredients, the better (usually)," says Bianchini.
Nutrient boosters. Opt for products containing nutrient-rich ingredients like fruits and vegetables, whole grains, nuts and seeds.
Keep in mind that even the healthiest grab-and-go breakfast items may need some support to be part of a truly balanced meal. Fresh or frozen fruit, guacamole cups, pre-portioned nuts and seeds, hard-boiled eggs and Greek yogurt are all nutritious additions to help round out your morning meal.
Dietitian-approved grab-and-go breakfast options
Amazon
Serving size: 1 container | Nutrition: 210 calories, 5 g total fat, 1 g saturated fat, 160 g sodium, 33 g total carbs, 7 g fiber, 0 g added sugar, 7 g protein
Easy to find in most grocery chains, Bob's oatmeal cups have been my go-to travel breakfast for years. Unlike many instant oatmeal packets, they don't require a bowl — just make sure to throw a spoon in your bag (trust me, I learned this the hard way). Simply pour hot water into the cup, stir and wait for three minutes. You can also pop it in the microwave for 60 seconds.
Nutritionally, this oatmeal hits the right marks. It's low in saturated fat, free of added sugar and contains 7 grams of protein per serving. While oats on their own have numerous health benefits, I also like that these cups include chia seeds and flax seeds, both of which are high in plant-based omega-3 fatty acids.
At 210 calories per container, it isn't quite filling enough on its own. To provide additional calories and bump up the protein, I add a drizzle of peanut butter and a tablespoon of dried blueberries.
Make it balanced: Top your oatmeal with fresh or dried blueberries and 2 tablespoons of nuts or 1 tablespoon of unsweetened nut butter.
Amazon
Serving size: 1 container | Nutrition: 230 calories, 9 g total fat, 1 g saturated fat, 110 mg sodium, 31 g total carbs, 6 g fiber, 5 g added sugar, 7 g protein
If you prefer flavored oatmeal, these cups from Mylk Labs are your best bet. They're available in five flavors, all of which have impressively short ingredient lists and are lightly sweetened with organic coconut sugar. While you can't go wrong with any of them, Roasted Almond is my favorite. Especially on chilly Colorado mornings, the nutty almond flavor and slight sweetness from the oats and sugar make for the ultimate cozy wakeup.
You'll get an impressive 6 grams of fiber, and these are low in saturated fat and sodium. Downsides? They aren't quite as easy to find in stores as Bob's Red Mill and could use a boost of protein on the side.
Make it balanced: Add fresh or dried berries on top. For extra protein, stir in a tablespoon or two of your favorite protein powder or pair the oatmeal with a single-serve container of Greek yogurt.
Amazon
Serving size: 1 cup | Nutrition: 240 calories, 7 g total fat, 3.5 g saturated fat, 300 mg sodium, 37 g total carbs, 3 g fiber, 13 g added sugar, 10 g protein
I love pancakes, but I have a beef with the frozen ones. No matter which brand I try or the heating method I use, they're never as fluffy or as satisfying as pancakes hot off the griddle. Plus, they're not the easiest food to take on the go.
Enter these little pancake power cups from Kodiak, known for its protein-packed pancake mix. All you need to do is pour water or milk into the cup, give it a little stir and microwave it for 60 seconds. The result? A fluffy pancake-tasting treat.
As with all Kodiak products, the Flapjack Power Cups are made from whole grains and include whey protein powder to help fuel your day. One serving also provides 15% of the recommended daily amount of calcium. Just keep an eye on the amount of added sugar. Most flavors, including the Buttermilk & Maple flavor I sampled, have 13 or 14 grams of added sugar — just 1 or 2 grams more than I'd prefer to see in a breakfast option. However, the Chocolate Peanut Butter clocks in at 18 grams of added sugar, which makes it more of a dessert than a balanced breakfast.
Make it balanced: Stir frozen blueberries into the mix for a blueberry-flavored pancake cup. Alternatively, pair it with a side of fresh strawberries.
Amazon
Serving size: 2 waffles | Nutrition: 200 calories, 7 g total fat, 0.5 g saturated fat, 170 mg sodium, 26 g total carbs, 1 g fiber, 6 g added sugar, 10 g protein
Unlike frozen pancakes, frozen waffles seem to hold up better to reheating. Plus, they can be made into a waffle sandwich with nut butter and fresh fruit if you need a plate-less option. Whether you're a waffle purist or willing to try my sandwich idea, these winners from Vans are handy to keep in your freezer.
Made with a blend of whole grains and wheat protein isolate, these waffles are healthier than the bright yellow box of frozen waffles many of us grew up eating. Each two-waffle serving provides 200 calories, 10 grams of protein and just 6 grams of added sugar. The biggest downside is that they're low in fiber, though this is easy to remedy with a bowl of fresh fruit.
Make it balanced: Pair it with fresh fruit and a single-serve container of Greek yogurt for a boost of fiber and protein. Alternatively, make a waffle sandwich, using fresh berries and unsweetened peanut butter as the filling.
Target
Serving size: 1 muffin | Nutrition: 120 calories, 3 g total fat, 1 g saturated fat, 160 mg sodium, 21 g total carbs, 1 g fiber, 6 g added sugar, 3 g protein
If you love muffins, then you'll want to check these out. They incorporate veggies into classic muffin flavors, offering a boost of added nutrients to a typically sugar-laden breakfast food. Specifically, the Banana Chocolate Chip flavor includes shredded zucchini and only has 6 grams of added sugar per muffin.
As a proud Costco shopper, I like that I can buy these in bulk. Plus, the muffins are individually packaged, making them easy to grab on your way out the door and heat up at the office. The biggest callout is that the muffin on its own isn't a complete breakfast, so you'll also want to throw a yogurt or a hardboiled egg or two in your bag as well.
Make it balanced: To boost the calorie and protein content, pair one muffin with a container of Greek yogurt or an egg dish prepared in advance, like a slice of leftover frittata or an egg and veggie muffin.
Amazon
Serving size: 1 container | Nutrition: 260 calories, 6 g total fat, 3.5 g saturated fat, 370 mg sodium, 40 g total carbs, 3 g fiber, 14 g added sugar, 12 g protein
Similar to its Flapjack cups, Kodiak's muffin cups contain a good amount of protein and fiber. They're also easy to heat and take on the go.
Texture-wise, the Muffin Power Cups are very similar to the Flapjack Power Cups, just a little more cakey. The biggest difference is the flavor, with the muffins being noticeably more sweet — and very similar to a muffin you might buy at a coffee shop. The Blueberry Muffin Power Cup is my favorite, and it's also the lowest-sugar flavor.
Make it balanced: For a little crunch and a boost of healthy fats, stir in 1 tablespoon of chopped walnuts or slivered almonds before microwaving. Alternatively, for a higher protein breakfast, pair this muffin cup with a hardboiled egg or add a dollop of plain Greek yogurt.
Applegate
Serving size: 1 sandwich | Nutrition: 300 calories, 12 g total fat, 5 g saturated fat, 770 mg sodium, 31 g total carbs, 1 g fiber, 2 g added sugar, 14 g protein
This takeout-worthy breakfast sandwich is a top recommendation from Manaker. "Each sandwich contains 14 grams of protein per serving and takes only two minutes to prep, making it an ideal grab-and-go option for busy people." The use of Certified Humane eggs and nitrate- and nitrite-free turkey sausage are also worth highlighting.
Keep in mind that, as with many frozen breakfast entrees, these breakfast sandwiches are high in sodium and saturated fat, so they shouldn't be your everyday option. Instead, they're a good item to keep in your freezer for days when you run out of time to make breakfast.
Make it balanced: Pair this egg sandwich with fresh fruit. If you have time, add fresh spinach to your reheated sandwich to help get your daily dose of greens.
Good Food Made Simple
Serving size: 1 burrito | Nutrition: 240 calories, 6 g total fat, 0 g saturated fat, 540 mg sodium, 35 g total carbs, 1 g fiber, 12 g protein
Breakfast burritos are the gold standard of on-the-go breakfast options. They're easy to eat (no plate required), reheat quickly and are (typically) packed with savory flavor. Good Food Made Simple offers a wide range of breakfast burritos worth checking out, including options for omnivores and vegetarians alike. The brand's Tomatillo Salsa Verde Scramble Burrito is my personal favorite, as it contains fiber-rich ingredients that you don't always see in frozen breakfast burritos, like butternut squash, black beans and chickpeas. Plus, I'm convinced that anything with salsa verde is going to be an enjoyable experience for my tastebuds.
Make it balanced: For added flavor and a boost of healthy fats, pair your burrito with a single-serving container of guacamole. I'd also recommend adding a side of fresh fruit for more fiber.
Red's
Serving size: 1 burrito | Nutrition: 340 calories, 14 g total fat, 4.5 g saturated fat, 770 mg sodium, 42 g total carbs, 2 g fiber, >1 g added sugar, 12 g protein
Red's is a popular frozen burrito company with products available at many nationwide grocery stores. The brand offers a wide variety of breakfast burritos, many of which contain meat, but its Egg Scramble burrito is my top pick. Unlike many meat-heavy burritos, this meatless option is slightly lower in saturated fat and includes potatoes, peppers and pinto beans for an added nutrition boost.
As with many savory frozen breakfast options, Red's Egg Scramble Breakfast Burrito is high in sodium, so you'll want to keep an eye on your salt intake for the rest of the day. It's also relatively low in fiber, so add fresh fruit or additional vegetables to your morning meal.
Make it balanced: Pair this burrito with a side of fruit and consider dipping it in guacamole for extra nutrients.
Amazon
Serving size: 1 entree | Nutrition: 270 calories, 4 g total fat, 1 g saturated fat, 440 mg sodium, 50 g total carbs, 8 g fiber, <1 g added sugar, 8 g protein
An item doesn't have to contain eggs or be dipped in maple syrup to be considered breakfast. This Healthy Choice entree is a simple, nutritious option that can be easily doctored up to suit your tastebuds and nutrition needs.
Made with beans, fire-roasted corn, red bell peppers and whole-grain brown rice, this microwavable meal is high in fiber and low in saturated fat. While it's on the lower end for protein, this bowl is a versatile canvas for adding any leftover proteins you might have in your fridge, such as roasted tofu or baked chicken.
Make it balanced: To up the protein, add scrambled tofu, a hardboiled egg or leftover chicken. You can also add fresh avocado slices or a dollop of premade guacamole for a creamy texture and a dose of healthy fats.
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Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
