Set Yourself Up for Success with Healthy Breakfast Meal Prep
15 Meal Prep Recipes to Add to your Breakfast Routine
1. Baked Oatmeal
2. Baked French Toast
French toast is a surprisingly balanced meal. It contains carbs from the bread and protein from the egg. I like to serve it warm with a little butter on top. If you want extra sweetness, you can drizzle with syrup or honey, or with some fresh berries. Baked french toast is a way to have french toast, but you can make it in advance.
3. Blueberry Almond Flour Waffles
Frozen waffles are certainly an option, but you can also make a big batch of homemade waffles and freeze them for another day. These Blueberry Almond Flour Waffles have more fiber and fat because they’re made with almond flour, which will make them more filling. I like to eat mine with a little bit of nut butter, or with a side of turkey sausage for more protein
4. Blueberry Coconut Muffins
Muffins are a quick and delicious carb to grab in the morning. I like to balance with some kind of protein like Greek yogurt or a spoonful of nut butter. Blueberry Coconut Muffins are a great option because not only are they delicious, but they are a good source of fiber to keep you more satiated.
5. Chia Seed Pudding
Have you ever heard of chia seeds? When you put chia seeds in liquid, they actually plump up and form a gel-like consistency. Chia seed pudding combines chia seeds with your milk of choice to make a pudding, and then you layer on whatever flavors you want, like vanilla, sweetener, berries, granola, etc.
6. Copy Cat Perfect Bars
I love Perfect bars as a quick option for either the component of a meal or snack. But sometimes I want to make something myself because I a) have the ingredients on hand and b) want to save money. So these bars are similar to the Perfect bar in the sense that it’s basically like eating nut butter in bar form. You could boost the protein by adding protein powder or collagen powder. I like to round it out by adding some kind of carb to the meal, like fruit or a cup of cereal.
7. Sweet Potato Hash
Any type of hash can be great for breakfast meal prep. Sometimes I’ll make a sweet potato hash like this, and then cook up an egg real quick to top it off. Other times, I’ll make a sheet pan hash of diced potato, bell pepper, onion, pretty much any vegetable your heart desires, and then sliced chicken sausage. This way, your hash is a complete meal and you don’t need to take the time to cook an egg if you don’t want to.
8. Klara’s Homemade Granola
Granola is a great way to top of yogurt, overnight oats, chia pudding, or even to add to your cereal for a different flavor and texture. You do not need to make your own granola. However, if you want to give it a try, Klara’s homemade granola is where it’s at.
9. Egg Muffins
We couldn’t talk about healthy breakfast meal prep without mentioning the very popular egg muffin. Basically a mini frittata baked in a muffin tin. It’s super customizable and makes for an easy protein for your breakfast. I like to add bell pepper, mushroom, and goat cheese to mine. You can even create a little crust by cutting tortillas into circles that fit into the muffin tin wells like this recipe shows.
10. Overnight Oats
Overnight oats is a great way to get your oats in, especially if you’re sick of traditional oatmeal. I like to make mine creamy by combining oats, milk, and yogurt. Add in whatever other flavors you like, then let sit in the fridge overnight (or longer) until you’re ready to eat it. Serve it with fresh fruit, granola, nuts, or seeds on top. Get creative and make flavors like carrot cake (shredded carrot, cinnamon, raisins, etc) or pumpkin overnight oats.
11. Sweet Potato Toast
Bread is near and dear to my heart. I’m not trying to replace bread. But hello sweet potato toast! For years now, a favorite flavor combination of mine is roasted sweet potato and nut butter (any nut butter, but maple almond butter is particularly amazing). Sometimes I roast up a few sweet potatoes to have on hand for snacks throughout the week. I like the sweet potato toast though because it’s a little more portable, and you can top it with other things too. I’ve tried avocado or yogurt and berries or chopped nuts. Nut butter still remains my favorite, but you can get creative!
12. Breakfast Sandwich
So I don’t actually have a recipe for this one, but it’s pretty darn easy. I made make ahead breakfast sandwiches, that reheated so well throughout the week. Mostly everything in the picture is pretty self-explanatory: english muffin of choice, a slice of cheese, and a turkey sausage patty. But what about the egg…I whisked a bunch of eggs up with a little milk, salt, and pepper. I poured the egg mixture onto a sprayed or lined baking sheet (the kind with a lip so it stays contained) and baked until fully set. Then I took a biscuit cutter that was the same size as my english muffin and when the egg had cooled, I cut out circles of egg. I assembled the sandwiches and wrapped them up. If you’re reheating in an oven or toaster oven (this is one of the many reasons I love my toaster oven), then wrap it in aluminum foil. If you’re reheating the in microwave, you’ll want to wrap in a paper towel when you go to reheat it.
13. Breakfast Burrito
Breakfast burritos are a favorite breakfast meal prep item in our house. They’re super easy and customizable. Assemble all of your fillings. If it needs to be cooked, go ahead and cook it, and then let it cool completely. This is an important step. If it’s not cold, it can make the tortilla soggy. Our favorite combination is scrambled egg, cheese, black beans, broccoli cheddar tots (those Green Giant veggie tots in the frozen food section), and salsa. We wrap in aluminum foil because again, we’re reheating in the toaster oven. Don’t have a toaster oven? Wrap it in whatever you want, but when you go to reheat in the microwave, wrap in a paper towel.
14. Egg Bake
When the newness of egg muffins wore off, I put the muffin tin aside and started making egg bakes. Basically the same thing except just baked off in a 13×9 pan. For some reason I like it better this way. Spray your pan with cooking spray, or line with parchment paper (I prefer parchment, easier to clean up). First goes in the sautéed veggies (I like matchstick carrots, baby spinach, and sliced bell pepper). Next is some diced chicken sausage (apple chicken sausage is where it’s at). Then pour over a whisked egg mixture (egg, milk, salt, pepper), and top with shredded cheese. Bake until full set. Once cool, slice and store in the fridge until you’re ready to eat. This is a great protein to pair with toast, cereal, or fruit for a balanced meal.
15. Smoothie Kit
Smoothies can make for a great meal but making them can be a hassle. Smoothie kits can help save some time. In baggies or individual containers, place your frozen fruit, a handful of veggies (I like baby spinach or riced cauliflower), ground flaxseed, oats, a few chunks of avocado…whatever you want! Keep in the freezer until you’re ready to make your smoothie. In the morning, combine your smoothie kit with your desired liquid and blend away! I like nut butter in my smoothies so I leave that to add in at the last minute. Although you could probably freeze it into ice cubes and add to your kit that way….light bulb moment. If you need inspiration, my blueberry cacao smoothie is currently my favorite flavor combo. It’s like Daily Harvest but with a little prep time, can be a budget-friendly option.
Is our healthy breakfast meal prep worth it?
In my opinion, yes. I hate scrambling for breakfast in the morning. I don’t like waking up earlier than I have to, and even then sometimes I spend too much time on the couch trying to wake myself up (ok, maybe I fall asleep again). If I don’t have breakfast planned, I end up eating a piece of bread (yeah, not even toast, just a plain piece of bread) or a little cereal, or something that is unbalanced, and will leave me hungry within the hour.
That being said, planning ahead in general can help. Like maybe instead of making your own breakfast sandwiches, you grab a box of frozen sandwiches. Or an Amy’s bean burrito instead of making your own burritos. Costco sells sous vide egg muffins that I’ve heard are just like the Starbucks version (yum). Yes, these are going to have more sodium and maybe you don’t have as much control over the ingredients, but eating a balanced breakfast is going to make a difference. So maybe it doesn’t have to be healthy breakfast meal prep ideas, but instead you have a plan. Both meal planning and meal prep can help make mealtime easier.
If you’re looking for more ways to improve your meal planning game for the rest of the day, check out our newly updated Mealtime Made Easy program. This ebook does all the planning for you to get 5 delicious dinners on the table each week.
An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.