Though scientific research has proven that skipping breakfast isn’t as detrimental as our parents and grandparents have made it seem, I still stand firm in my belief that breakfast is an essential part of your day.
In my opinion, breakfast sets the tone for the rest of your day of eating. Fueling your body with a nutritious breakfast may give you the energy you need to get through your morning and motivate you to continue to make healthy choices for the rest of your meals and snacks. Skipping breakfast or not getting enough nutrients in your breakfast could lead to a sluggish morning and heightened hunger later in the day, which could result in overeating.
In today’s busy world, convenience seems to conquer all. For those who have busy and/or rushed mornings, a healthy breakfast may not seem all that convenient. But I’ve complied 5 easy and portable recipes that prove that a healthy breakfast can indeed be convenient.
Baked Egg White Cups
The ultimate heat, grab and go breakfast. These cups are packed with protein from the egg whites and you have the freedom to get creative with the veggies or meats you want to add in. Make these at the beginning of the week and you’ll have a nutritious breakfast go-to all week.
Ingredients
- 12 large egg whites (or 2 + ¼ Cups liquid egg whites)
- Veggies, meats and/or seasonings of your choice (I typically use spinach, bell pepper and a little salt + pepper)
Instructions
- Preheat oven to 375°
- Spray 12 cup muffin tin with cooking spray or line with silicone baking cups
- Whisk together egg whites and season as desired
- In a skillet over medium heat, sauté veggies and/or meats
- Add sautéed veggies and meats to egg whites
- Pour egg mixture evenly into muffin cups
- Bake for 15-20 minutes or until an inserted toothpick comes out clean.
- Allow cups to cool and either store or enjoy!
Serving Size: 2 egg cups Yield: 12 egg cups Total Time: 30 min.
POWER Muffins: Blueberry + Oatmeal + Yogurt
These muffins have it all; whole grains, protein-packed Greek yogurt, and fresh blueberries – all things that will help you keep you fueled through a busy morning. These muffins are also a great kid-friendly grab-and-go breakfast option. They can be made ahead of time for the week or made in bulk + frozen.
Ingredients
- 2 cups all purpose flour
- 1 cup old fashioned or quick oats
- ¼ cup of Truvia
- 1 tsp. baking powder
- 1 tsp. baking soda
- ½ tsp. salt
- 1 ½ cups nonfat plain Greek yogurt
- 2 large eggs, lightly beaten
- 4 tbsp. unsalted butter, melted
- 1 tsp. vanilla extract
- 1 cup fresh blueberries
Instructions
- Preheat oven to 350°
- Spray 12-cup muffin tin with cooking spray or line with baking cups
- Combine flour, sugar, oats, baking power, baking soda and salt in a bowl
- Combine yogurt, eggs, butter and vanilla and a separate bowl
- Fold yogurt mixture into dry mixture; stir to combine completely
- Gently fold in blueberries
- Spoon mixture into muffin tins
- Bake until top in golden and springs back when you gently touch it, 20-25 minutes.
Serving Size: 1 muffin Yield: 12 muffins Total Time: 35 min.
Nutrition Facts per serving
Calories: 195 Fat: 6g Carbs: 30g Sugar: 6g Protein: 7g
Recipe courtesy of Finger Prickin Good
Loaded Veggie Avocado Quinoa Frittatas
You can get your protein, carbs and fats all in this mini frittata, plus it is loaded with veggies (great for all your micronutrients). You can get creative and add in sweet potatoes or black beans to load these frittatas up even more!
Ingredients
- 1 cup uncooked quinoa
- 3 large eggs
- 3 large egg whites
- 1 cup spinach, chopped
- 2 tbsp. chopped cilantro
- 1 small red bell pepper, diced
- ¼ cup diced red onion
- 1 ripe avocado, diced
- ¼ tsp. salt
Instructions
- Place quinoa in 2 cups of water, bring to a boil, reduce to low heat and cook for 15 minutes or until all the water is absorbed
- Preheat over to 350°
- Line a 12-cup muffin pan with baking cups and spray each liner with cooking spray
- In a large bowl, beat together eggs + egg whites
- Add in veggies, onion, seasonings and avocado
- Fold in cooled quinoa
- Divide evenly into muffin tins
- Bake for 20-25 minutes or until egg is set and edges are a light golden brown.
- Cool and store or enjoy!
Serving size: 1 frittata Yield: 12 frittatas Total time: 40 min
Nutrition Facts per Serving
Calories: 113 Fat: 5g Carbs: 13g Sugar: 1g Protein: 5g
Recipe courtesy of Ambitious Kitchen
Vanilla-Almond Chia Breakfast Pudding
This is a great breakfast for those who want to eat breakfast but don’t always have a big appetite when they wake up. This chia pudding is light on the macros but loaded with antioxidants, omega-3s, calcium and fiber. Make this pudding the night before, store it in Tupperware and it’s ready to go in the morning!
Ingredients
- 2 cups unsweetened almond milk
- ½ cup chia seeds
- ½ tsp. vanilla extract
- 1-2 tbsp. maple syrup or honey
- Fruit + Nuts for toppings
Instructions
- Combine almond milk, chia seeds, vanilla and sweetener in a bowl; mix well until mixture begins to thicken.
- Split mixtures evenly between two Tupperware bowls.
- Store in refrigerator overnight or at least an hour
- Stir well before serving + top with fruit and nuts.
Serving Size: 1 cup Yield: 2 servings Total time: 1-8 hours chilling
Nutrition Facts per Serving
Calories: 108 Fat: 6g Carbs: 11g Sugars: 6g Protein: 3g
Recipe courtesy of Nourish the Roots
Overnight Oats
This happens to be one of my personal favorite portable breakfast recipes. Overnight oats are so simple to make and you can switch it up each time so you don’t get bored. The base is always the same but what you add to it will help to add variety to your oats.
Base Ingredients
- ½ cup oats
- ½-¾ cup milk of your choice
Add-in Options
- Berries (strawberries, raspberries blueberries, black berries)
- Banana
- Tropical Fruit (mango, pineapple, papaya)
- Protein Powder
- Maple Syrup/SF syrup/honey
Topping Options
- Nuts
- Seeds
- Granola
- Nut butter
Instructions
- Combine oats and milk into a Tupperware container
- Mix in add-ins of your choice
- Store overnight in refrigerator
- Top with toppings of choice and enjoy!
Yield: 1 serving Total Time: 1-8 hours chilling
Let us know when you try some of these recipes and tell us how they turn out! We’d also love to hear how you put your own spin on these easy + portable breakfast recipes.
Equip | Encourage | Empower 