7 Healthy Breakfasts You Can Eat Anywhere Everyday Health MenuNewslettersSearch Healthy Recipes 7 Healthy Breakfasts You Can Eat AnywhereThese make-ahead meals ensure you’ll start your day right, no matter how crazy your morning. By Kelly Kennedy, RDNMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: August 25, 2022Medically Reviewed Breakfast eaters tend to get more nutrients overall so it pays not to skip it Getty ImagesAlthough the COVID-19 pandemic inspired a lot of less-than-stellar eating habits, it also gave rise to one we might want to keep around: enjoying a balanced breakfast. Without having to rush out the door each morning, Americans were able to take time to cook and linger over their morning meal. In fact, in a nationwide survey of more than two thousand adults conducted by The Harris Poll and cereal manufacturer General Mills Foodservice, 56 percent of respondents said they love breakfast foods even more than a year ago. There’s no denying that eating a balanced breakfast each morning can help you live a healthier life. Results from the Big Breakfast Study, published in Nutrition Bulletin in June 2018, found that calories consumed in the morning are used more efficiently by the body than those consumed at night. And research published in Proceedings of the Nutrition Society in April 2021 found that those who regularly skip breakfast tend to consume fewer nutrients overall including calcium, vitamin D, folate, and iron. So, how to continue to enjoy breakfast and all the benefits it brings to your body when your mornings start to get rushed again? Options that are balanced but easy to make ahead and portable enough to bring on your commute (or anywhere, really) will help. To that end, we created seven on-the-go options that will keep you energized and satisfied until lunchtime.1265 Healthy Banana Bread Getty ImagesEven though it has a fruit in its name, banana bread traditionally contains loads of refined sugar and saturated fat from butter. By swapping 1 cup of all-purpose flour for whole-wheat flour, this recipe adds more than 9 grams (g) of filling fiber to your loaf, per U.S. Department of Agriculture (USDA) data. Greek yogurt replaces some of the butter and adds protein, along with chia seeds, which the USDA notes will also add heart-healthy omega-3 fats to your morning meal. Not bad for bread! Serves 10 Ingredients1 cup whole-wheat flour1 cup all-purpose flour1 tsp baking soda½ tsp baking powder½ tsp kosher salt¾ tsp ground cinnamon3 large overripe bananas2 large eggs½ cup nonfat, plain Greek yogurt½ cup maple syrup2 tsp pure vanilla extract⅓ cup canola or vegetable oil2 tbsp chia seeds DirectionsPreheat oven to 325 degrees F. Lightly grease a standard loaf pan (8.5 x 4.5 x 2.5 inches) and set aside.In a mixing bowl, combine whole-wheat flour, all-purpose flour, baking soda, baking powder, salt, and cinnamon. Mix together until evenly combined.In a separate large mixing bowl, mash bananas using a potato masher or the back of a fork. Mix in eggs, yogurt, maple syrup, vanilla, oil, and chia seeds. Stir thoroughly.Add dry ingredients to wet ones and stir gently until just moistened (some lumps will remain).Pour into prepared loaf pan and bake in until a toothpick inserted into the center comes out clean, about 55 to 65 minutes. Nutrition per serving: 251 calories, 10g total fat (0.9g saturated fat), 6g protein, 36g carbohydrates, 2.9g fiber, 13.2g sugar (9.8g added sugar), 226mg sodium1266 Blueberry-Lemon Cottage Cheese Muffins Jeff Wasserman/StocksyMuffins are perhaps the most popular portable breakfast. However, they usually contain unhealthy fats and added sugars — lots of them. Plus, traditional muffins are high in carbs with next to no protein, making for a breakfast that is high in calories without being very filling. Cottage cheese gives these delicious muffins a serious protein boost. In addition to being packed with protein, cottage cheese is also a good source of vitamins and minerals such as phosphorus, according to data from the USDA. As an added bonus, muffins are great for freezing, meaning you can whip up a batch of these muffins and freeze most of them to enjoy for weeks to come. Serves 12 Ingredients1 cup whole-wheat flour1 cup all-purpose flour2 tsp baking powder½ tsp baking soda½ tsp kosher salt1 lemon, zested and juiced2 eggs⅓ cup honey1 tsp pure vanilla extract⅓ cup canola oil1 cup lowfat cottage cheese1 cup fresh blueberries or frozen (but not defrosted) DirectionsPreheat oven to 400 degrees F. Line a 12-cup muffin tin with muffin liners and set aside.In a mixing bowl, combine whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt.In a separate mixing bowl, combine lemon zest and juice, eggs, honey, vanilla, oil, and cottage cheese. Mix thoroughly.Stir dry ingredients into wet ones and mix until just moistened. Gently stir in blueberries, being careful not to over-mix.Bake until a toothpick inserted into the center comes out clean, about 15 to 18 minutes. Tip: If you don’t love the look of cottage cheese, simply place the cottage cheese in a food processor or blender before adding it to this recipe for all the same nutrition and none of the lumps!Nutrition per serving: 191 calories, 8g total fat (0.9g saturated fat), 6g protein, 26g carbohydrates, 1.7g fiber, 9.7g sugar (7.7g added sugar), 268mg sodium 1267 Healthy Granola Bars Lauren Miller/StocksyGranola bars make for a great portable breakfast or snack, but buying them premade, while convenient, generally won’t do your health any favors. That’s because commercial granola bars usually contain chemical preservatives and added sugars, according to data from the USDA. In this recipe, you’ll find natural sweetness from the vanilla and cinnamon and the delightful peanut butter flavor we all love! Serves 10 Ingredients2 cups old-fashioned oats¼ cup pepitas¼ cup dried cranberries½ cup chopped almonds (optional)2 large eggs, lightly beaten⅓ cup honey½ cup creamy natural peanut butter2 tsp pure vanilla extract¼ tsp kosher salt½ tsp ground cinnamon DirectionsPreheat oven to 350 degrees F. Lightly grease a 9 x 9-inch baking dish.Place all ingredients in a mixing bowl and stir thoroughly to evenly coat.Pour mixture into prepared baking dish and press it down to an even thickness using a spatula or the back of a spoon.Bake until the center is cooked through, about 15 to 17 minutes. Let cool completely before cutting into 10 bars. Tip No. 1: If you enjoy chewy granola bars, bake for 15 minutes or a little less. If you like your granola bars a little crispier, bake for longer. Tip No. 2: The granola bars will become harder as they cool, so don’t over bake trying to get them to crisp up. Tip No. 3: Store in an air-tight container for up to 1 week.Nutrition per serving: 266 calories, 11g total fat (1.6g saturated fat), 9g protein, 33g carbohydrates, 4.3g fiber, 12g sugar (11.4g added sugar), 90mg sodium 1268 Make-Ahead Veggie Breakfast Burrito Julie Deshaies/AlamyIt’s hard to have a bad day when you start it with a warm, delicious breakfast burrito. This meal comes pre-wrapped, and is also a great way to add more vegetables to your morning meal, which often skimps on them. To keep it nutritious, lose the processed and cured meats and cut back on cheese, and instead bulk it up with bell pepper and spinach, or any other veggie you choose. Serves 4 Ingredients1 tbsp extra-virgin olive oil1 red bell pepper, diced2 shallots, diced2 cloves garlic, minced2 cups baby spinach12 large eggs1 pinch kosher salt¼ tsp freshly ground black pepper4 whole-wheat tortillas½ cup shredded cheddar cheese DirectionsPlace a medium skillet over medium heat. Add oil, then pepper, shallots, and garlic. Statue until veggies are soft, about 5 to 7 minutes. Stir in spinach and cook just until wilted, about 1 to 2 minutes more.In a medium mixing bowl, whisk eggs with salt and pepper. Pour into skillet with vegetable and cook over medium-low heat, stirring frequently, until eggs are set, about 3 to 5 minutes.Evenly divide egg mixture among tortillas and top each with 2 tablespoons of cheese. Fold tortilla over the mixture, fold in the sides and roll until completely closed. Optional: If you prefer a crispier tortilla, lightly cook the finished breakfast burrito in a clean skillet until lightly browned, about 1 to 2 minutes per side. Tip: To make this a great, grab-and-go breakfast, make a batch ahead of time, allow them to cool, wrap them in plastic wrap, and then freeze them. Defrost the wrap overnight in the refrigerator and heat on high for 1 to 2 minutes until heated through, or heat in a skillet until heated through, about 2 to 3 minutes per side.Nutrition per serving: 501 calories, 29g total fat (8.1g saturated fat), 27g protein, 33g carbohydrates, 3.9g fiber, 6.4g sugar (2g added sugar), 729mg sodium 1269 Bacon Tomato and Onion Egg Cups Susan Brooks-Dammann/StocksyMuffins aren’t the only thing you can make in a muffin pan. These egg-based cups pack a lot more protein — more than 20 g per serving — than the traditional carb-based baked good, and sneak in some veggies as well. Eggs are also an excellent source of choline, according to data from the USDA, which is an essential nutrient linked to improved metabolism and cell health per the National Institutes of Health. The best part? These mini frittatas are much less messy than other egg-based breakfasts, so they travel well, which means they’re a no-brainer to add to your regular breakfast routine. Serves 4 (Serving size: 3 muffins) Ingredients2 slices bacon, chopped1 yellow onion, diced2 cloves garlic, minced3 tbsp sun-dried tomatoes, diced12 large eggs, whisked¼ tsp kosher salt¼ tsp freshly ground black pepper¼ cup goat cheese2 scallions, sliced (for garnish) DirectionsPreheat oven to 350 degrees F. Lightly spray a muffin tin with nonstick spray.Place a skillet over medium heat. Add bacon and cook until it begins to release some of its oil. Add the onion and garlic. Cook, stirring frequently, until the vegetables are softened and bacon is crispy, about 5 to 8 minutes. Add in the sun-dried tomatoes.Using a spoon, evenly distribute vegetable mixture in the prepared muffin tin.In a mixing bowl, whisk together eggs, salt, and pepper. Evenly distribute among the muffin cups. Add a small amount of goat cheese to each muffin cup.Bake until eggs are fully set, about 10 to 12 minutes. Serve warm or chill until serving. Tip No. 1: Use any veggies you like (or have on hand) in this recipe. Enjoy endless possibilities of egg cup combos! Tip No. 2: Make a batch ahead of time and freeze them for later use. To do this, simply cool completely and place in a single layer in a zip top freezer bag in the freezer. Use within 1 month of freezing.Nutrition per serving: 345 calories, 24g total fat (8.6g saturated fat), 23g protein, 7g carbohydrates, 1g fiber, 4.1g sugar (0.1g added sugar), 390mg sodium 1270 No-Bake Cranberry-Orange Energy Balls Iulia Cozlenco/AlamyThese oat-based orbs are a lot neater than oatmeal, though they have all the same benefits, including plenty of fiber, per USDA data. The specific kind in oats is a powerful form of soluble fiber known as beta-glucan, which studies have shown may help slow digestion and increase satiety, according to the Harvard T.H. Chan School of Public Health. In addition, beta glucan can help lower blood cholesterol levels. Serve with a piece of fruit for a complete meal! And while small enough to double as a nutritious snack, these energy balls are packed with plant-based protein and nutrients like iron to help you power through to lunch — no spoon required. Serves 10 (Serving size: 2 balls) Ingredients1 cup old-fashioned oats⅓ cup honey½ cup almond butter⅓ cup dried cranberries½ tsp orange zest2 tbsp chia seeds1 pinch kosher salt Directions Place all of ingredients into a mixing bowl and stir to combine. Roll mixture into 20 equal-sized balls. Chill in refrigerator for at least 1 hour before serving. Store in the fridge and enjoy within 1 week. Nutrition per serving: 187 calories, 9g total fat (0.9g saturated fat), 5g protein, 25g carbohydrates, 3.8g fiber, 12.9g sugar (11.9g added sugar), 44mg sodium1271 Chocolate–Peanut Butter–Banana–Oatmeal Smoothie Getty ImagesSmoothies are the ultimate on-the-go food, but many just aren’t filling enough to count as a meal. Not this one — with 22 g of protein and almost 10 g of fiber, it’s as satiating as any solid food. You’d never guess it’s vegan! The secret is hemp hearts, the seeds of the hemp plant (technically considered a nut) which the Cleveland Clinic points out have the most protein of any seeds in addition to vitamin E, potassium, and omega-3 fatty acids. They have a nutty flavor, creamy texture when blended and are an excellent source of protein, per the USDA. Serves 1 Ingredients1 ½ cups plain, unsweetened soy milk (or milk of your choice)¼ cup old-fashioned oats1 tbsp unsweetened cocoa powder1 tbsp natural peanut butter1 tbsp hemp hearts1 small ripe banana (or ½ large banana) Directions Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute. Nutrition per serving: 440 calories, 20g total fat (3.1g saturated fat), 22g protein, 48g carbohydrates, 9.9g fiber, 16.7g sugar (0g added sugar), 160mg sodium NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Most Recent in Healthy Recipes Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet