By Stephanie Kay, RHN
Weekday mornings can get pretty hectic, but that doesn’t mean that breakfast needs to be skipped altogether. There are lots of simple, healthy and quick breakfast ideas that you can grab-and-go on your way out the door to ensure you are set up for a day of success.
As the saying goes, breakfast is the most important meal of the day. Although the saying is most certainly up for debate, I am a big fan of breakfast; not only is it my favourite meal of the day, but I often recommend ideas to clients to ensure they are fueled for their day as well. The word breakfast literally translates to ‘break the fast’ and, when you eat a good breakfast, you help give yourself energy for a productive day and help to limit cravings in the afternoon.
When it comes to actual breakfast options it is important to opt for a well-balanced breakfast with lots of protein, fat and carbohydrates. Whether you are eating at the kitchen table, or chowing down in the car (not suggested but I realize it happens), or eating at your desk in the morning, this simple rule will help make sure that you are ready to tackle your day. So here are 12 of my simplest, most delicious, convenient and grab-and-go healthy portable breakfast ideas.
1. Spinach Breakfast Casserole
Although this recipe requires a little advance planning, this Spinach Breakfast Casserole makes enough servings for an entire week of breakfasts and it is really simple to prepare. Think of this recipe as a full weekend breakfast stuffed into one delicious weekday bite!
2. Chia Seed Pudding
When it comes to chia seed pudding the flavour options are endless, it’s getting the right ratio of seeds to liquid that makes this breakfast a winner or a loser, but this Perfect Chia Pudding solves all of those problems. The fat and protein content in the chia seeds can help to balance blood sugar to keep cravings at bay and keep you mentally alter for a morning of work.
3. Protein-Packed Smoothie
At this point everyone knows that smoothies make a healthy portable breakfast idea, but it’s the content of your smoothie that truly determines if you’ve got a good option or not. Just like any plated meal, a well-balanced smoothie should contain a source of carbohydrates, protein and fat, so learn how to master your morning smoothie, so you aren’t making those oh-so-common smoothie mistakes.
4. Hard Boiled Eggs, Avocado & Tomato
This is the ultimate of healthy portable breakfast ideas, you can literally just grab 2 hard boiled eggs, 1 avocado and 1 tomato, and go. Of course, you’ll have to boil your eggs ahead of time, but once you learn how to boil perfect eggs you can whip up a batch while you’re watching your favourite TV show.
5. PB & J Overnight Oatmeal
Oatmeal is staple breakfast that has been around for generations; it’s filling, it’s inexpensive and it’s efficient. You can certainly make a warm batch of oatmeal on the stovetop, but for the mornings you just don’t have time try a batch of overnight oatmeal instead. This PB&J Overnight Oatmeal version combines the flavours of a childhood classic, without any added sugars.
6. Western Omelette Muffins
When a western omelette meets a muffin, you get the best of both worlds; Western Omelette Muffins! People seem to love muffins for breakfast, but a muffin is really just a glorified cupcake with no icing. They are loaded with refined flour and sugar and although they may go well with your morning coffee, they will give you a big ol’ sugar crash within an hour of breakfast. So try mixing things up with a protein and fat packed egg muffin instead.
7. Morning Glory Muffins
The standard coffee shop blueberry muffin or lemon poppy seed muffin have as much sugar as a chocolate bar or half-pint of ice cream. WHAT?! Yes, it’s true. The reason this Morning Glory Muffin recipe works is because it is free of refined flours and refined sugars, and loaded vegetables, protein and healthy fats.
8. Breakfast Egg Bake
The fun thing about a Breakfast Egg Bake is that you can pretty much add anything you like to it. This recipe makes enough portions to feed you for the week (and them some), but you can also easily half or quarter the recipe to make less servings. Just slice and go in the morning for a delicious healthy portable breakfast idea!
9. Blueberry Baked Oatmeal Bars
These little Blueberry Baked Breakfast Bars make a great portable breakfast idea because they are essentially a handheld version of a bowl of oatmeal. Made with rolled oats and sweetened naturally with berries, they are low in sugar and high in fibre to help keep you full. Plus, they freeze really well too, so you can batch cook a bunch for grab-and-go breakfasts for weeks ahead.
10. Homemade Granola & Plain Yogurt
Granola and yogurt is classic breakfast combination, but it is truly the quality of your granola and the type of yogurt you use that determines how healthy the choice actually is. By making your own homemade granola, like a Nut & Seed Granola, and opting for plain full-fat yogurt, you can ensure you are making the healthiest choice possible with a portable breakfast loaded with protein, carbohydrates and healthy fats.
11. Sourdough Toast with Almond Butter & Banana
A slice of naturally leavened sourdough topped with all-natural nut butter and slices of banana is not only a handheld breakfast you can walk out the door with but something you can easily make at the office too. All-natural sourdough breads are made with wild yeast and naturally fermented making them more easily digested, richer in beneficial bacteria and make their nutrients more bio-available. (Pro-Tip: For an extra little hint of sweetness add a sprinkle of cinnamon to your banana slices.)
If you can let go of the idea of “breakfast foods” you will save yourself a whole lot of hassle in trying to help come up with healthy portable breakfast ideas. Dinner leftovers are one of the simplest and best healthy portable breakfast ideas because all of the cooking is already done, you just need to grab-and-go! In North America, we have created this idea that there are specific foods for specific meals, but that is certainly not the case. Traditionally our ancestors and many cultures around the world today simply eat dinner leftovers for breakfast. Leftover soups and stews, meats and veggies all make great breakfast meals, or use odd and ends of leftovers rice and potatoes and top if with an egg for a hearty way to start the day.