4 Healthy Breakfast Recipe Ideas To Go!

By Nicole German (RD, LD)

We all know by now how important breakfast is for our overall health and metabolism. It is a foundation for proper health.

But, we can be in a rush in the morning, or just get bored of our breakfast routine.

So, commit to making breakfast ahead of time. You will have planned it all out, and not have to worry about what you will be eating in the morning!

Make Ahead Oats

steel cut oatsIngredients:

  • ¼ cup dry steel cut oats
  • 1 ½ cups water, milk, or almond milk
  • 1 Tbsp. almond butter or natural peanut butter
  • 1 Fruit (1/2 a banana, sliced or 2 Tbsp. of a dried fruit)
  • 1 Tbsp. ground flax seed optional
  • Pinch of cinnamon

Directions: Stir to combine all ingredients in a bowl. Cover and refrigerate overnight. Makes 1 serving.

Breakfast Burrito

breakfast-burritoI recommend making a few of these and freezing them.

Ingredients:

  • 1 package low carb wraps, 100% whole wheat wraps, or Ezekiel brand wraps
  • 1 cup egg whites with 3 whole eggs whisked in.
  • 1 tsp. olive oil
  • 1, 10 oz. package frozen spinach, defrosted and squeezed dry
  • 1 tsp. garlic powder
  • 1 small, 4 oz. package reduced fat or organic feta/goat cheese (depending on your preference), crumbled or diced
  • Pinch of salt and pepper

Directions:

  1. Add olive oil to a medium sauté pan on medium heat. Add the spinach, and cook about 3 minutes. Add garlic powder, and salt and pepper.
  2. Add the egg mixture, and stir to scramble.
  3. Add the cheese when the eggs are nearly cooked. Stir and heat until everything is combined.
  4. Divide the mixture among the wraps. Wrap up each burrito in plastic wrap after they have cooled to room temperature. Freeze.

Will make about 8-10 burritos.

Homemade Muesli

MuesliMake one large air-tight container to dish out as needed for breakfast. For this one, you don’t have to measure!

Fill the container halfway with quick cooking oats. Add some chopped nuts of your choice, dried fruit, and chia seeds.

Pour out a small ¾ cup serving into a small bowl. Add a small amount of liquid to it such as almond milk, milk, or 100% fresh juice. Then, top with a small amount of fresh fruit. Let the liquid soak into the muesli while you get ready for your day. When you’re ready to go, eat up!

Protein Pancake

Makes 1 serving. Can duplicate if you want to make ahead and freeze some.

Ingredients:

  • 1 tsp. olive oil or cooking spray
  • ¼ cup egg whites
  • 1 scoop of your favorite protein powder (preferably a whey or brown rice protein)
  • 1 Tbsp. ground flax seed or ground chia seeds
  • ½ banana mashed or 1 Tbsp. psyllium husk (for added fiber) or 2 Tbsp. almond flour (for nutty flavor)
  • 2-4 Tbsp. milk or almond milk (to get to pancake batter consistency—not too runny)
  • Pinch of cinnamon

Directions:

  1. Heat a griddle or flat sauté pan over medium heat. Add a small amount (1 tsp.) olive oil or cooking spray to the pan.
  2. Wisk or blend the ingredients together.
  3. Add a large spoonful to the pan. Cover the pan with a lid for about 3-5 minutes. Flip when the edges have firmed. Cook 3 more minutes.

You can freeze these after they have come to room temperature.

Do you have any make-ahead breakfast ideas?

7 Comments

  1. SANDRA MOYE

    Thanks for the menus, I have a lot of weight to loose and I think I can with the menus you have provided and I am excited to get with the plan!! I will make this fun. Love food and I am already looking forward to getting healthier and slimmer! Watch out world here I come!!! smile!

    Reply
  2. kitekrazy

    Eggs, bacon, hash browns and toast. I’m in a field where the is no guaranteed lunch or lunchtime. Outside of that burrito, most of that stuff leaves you craving for lunch. I think most of our obesity problems stem from not treating breakfast as a serious meal. It should be our biggest meal and then taper off.

    BTW, I wouldn’t recommend frozen spinach for a burrito. Buy some whole leaf from the produce section and saute it. An omelet with fresh spinach and Parmesan cheese is awesome.

    Reply
  3. Sue

    That protein pancake looks very interesting. A double batch topped with berries and nuts would make a great Zone Diet breakfast.

    Reply
  4. Absolute health fitness

    Everything looks yummy.. My breakfast is just simple,i often eat oatmeal..and sometimes i just prepare a sandwich with egg and i put a little shredded cheese and carrots and a milk! And i eat bananas and sometimes mangoes also during breakfast..

    Reply
  5. Dan

    I have oatmeal on most days. My serving is a little larger, although I use similar ingredients as described in this article. I use 3/4’s cup of non quick rolled oats and two tablespoons of ground flaxseed. I add two tablespoons of natural peanut butter and one tablespoon of brown sugar and one tablespoon of blackstrap molasses. I also add cinnamon and/or nutmeg. I pour boiling water over it, but just enough to have something stiff- I don’t prefer soupier oatmeal. I don’t always add bananas or blueberries, but these are wonderful in oatmeal. I eat bananas everyday, however. Blueberries are too expensive to eat that often. One time I tried adding shredded carrots to my oatmeal, but I didn’t like it in the oatmeal and would warn anyone against doing this. Carrots are much better in salads. I practically eat carrots everyday, but absolutely not in my oatmeal.

    Reply
    • Laura

      Carrots in your oatmeal? You were brave to attempt that, Dan…

      Reply
  6. Spectra

    I do a version of the breakfast burritos–I sautee a mixture of veggies (I just buy frozen stirfry mixes) and add egg whites and one whole egg. I put the mixture in a whole wheat or corn tortilla, sprinkle it with hot sauce and a bit of Parmesan, and roll it up. I also like doing hardboiled eggs at the beginning of the week and taking those with me to go–they’re really easy as well.

    Reply