No matter how busy I get, I always make time for breakfast. That said, sometimes (okay, almost always) I just don’t have time to make a long winded elaborate feast –because let’s be honest, the last thing I want in the morning is a sink full of dirty pots and pans.
Each of these breakfasts is quick and easy to make, requiring only a few minutes of time and a microwave at most, and incorporates a healthy carbohydrate (fiber), healthy fat, and some protein. Having a mix of the three nutrients will keep you going strong until lunch time, so you can focus on your to-do list instead of your growling tummy.
1) PB&B – Peanut Butter & Banana Sandwich
This is one of my all-time favorite breakfasts. Insanely easy to make, very portable if you need to eat it in the car or once you get to work, and satisfying, too.
For those of you who are runners, this is also a fabulous pre-long run breakfast – just make sure you either eat it early enough that you have a little time to digest, or only have one piece of toast if you’re tight on time.
Simply take two pieces of toast (I recommend Ezekiel’s cinnamon raisin toast – delicious and full of nutritious fiber, grains, and a little more protein than usual bread, too. It’s usually found in the frozen foods aisle of places like Whole Foods), spread with a thin layer of peanut butter or another nut butter, top with sliced banana, and enjoy! Smush it together for travel (it’s perfectly portable when wrapped in foil) or eat it open faced at home. If you can’t find Ezekiel bread, any 100% whole wheat bread will do.
- Carbohydrates/fiber: toast, banana
- Healthy fat: nut butter
- Protein: nut butter
Not a big peanut butter fan? Try it with a different nut butter – another favorite of mine is almond butter. Just make sure when you’re buying a nut butter that the only ingredients are the nuts and maybe a little salt. Avoid any nut butters that have “hydrogenated” or “partially hydrogenated” on the ingredients list – that means trans fat, which is not good for you.
2) Egg, Avocado, Tomato & Spinach English Muffin Sandwich
I know what you’re thinking – that sounds time consuming. But did you know you can actually microwave eggs if you’re in a rush? Simply toast up a whole wheat English muffin, and while it’s toasting, spray a microwave safe bowl with cooking spray, crack two whole eggs into it and whisk, then pop it into the microwave for about a minute. Check on it to make sure it’s fully cooked and give it more time if necessary. It should be nice and fluffy and easy to take out of the bowl and put on your sandwich! Top it with 1/4 of an avocado, a sliced tomato, and a handful of baby spinach. Add a little salt and pepper on there, too, and if you want, a dash of hot sauce. 🙂 Wrap it up in tin foil and eat it on the go or at work – or enjoy it at home if you have the time.
- Carbohydrates/fiber: whole wheat English muffin (or toast – just be sure to get 100% whole wheat), tomato
- Healthy fat: egg yolk, avocado
- Protein: whole eggs
- Bonus nutrient power: baby spinach, tomatoes!
3) Homemade Microwave Oatmeal
Microwave oatmeal can be awesome if you make it properly, and it’s seriously just as easy to make your own homemade microwave oatmeal as it is to open one of those packets of oatmeal. I never recommend the pre-packaged oatmeal packets because they’re full of sugar, low in fiber, and you’ll be hungry again a few minutes later. But my version of microwave oatmeal is super easy and delicious. Eat it at home or put all the ingredients into a to-go container to heat up and eat when you get to work.
For a full recipe, check out my Perfect Microwave Banana Oatmeal (if you want more toppings and less oatmeal, use 1/3 cup oats and milk instead of 1/2 cup). The banana is the key – that and using milk (or a non-dairy alternative if you’re lactose intolerant) instead of water to give it a nice flavor, and to add a little protein. The topping variations are endless, but my favorite is adding a little cottage cheese and blueberries on top once it’s cooked and out of the microwave. If you’re using frozen berries, just add them in half way through the cooking.
Another variation is my Pumpkin Pie Oatmeal – also microwavable and delicious! Perfect for fall, too.
4) Yogurt/Cottage Cheese Mess
The simplest breakfast of all – simply throw a bunch of stuff into a tupperware and race off to work. Or eat it at home before you rush out the door – either way!
In a bowl, simply mix 1/2 cup plain Greek yogurt (Greek yogurt has more protein than regular yogurt) or cottage cheese (or a mixture of both), 1/4 cup raw oats, cereal, or granola, and then whatever fruit you like – I love sliced banana and berries, but anything will work. You can throw on a few sliced nuts, too, for a little healthy fat. For a banana-free variation, check out my Cinnamon Yogurt and Cottage Cheese Mess.
So there you have it! Four of my favorite quick, healthy, and portable breakfasts. You officially have no excuse for skipping breakfast. 🙂 What’s your favorite quick, healthy, and portable breakfast? Let’s share some new ideas!
If you have a little more time in the morning (or time to bake over the weekend), check out some other favorite breakfast-worthy recipes I have here on the blog:
- 5-Minute No Bake Peanut Butter Granola Bars (vegan, gluten free if you use GF certified oats)
- Almond Butter Banana Breakfast Bars (vegan)
- Banana & Spinach Smoothie (sounds gross but is AWESOME!)
- Protein-Packed and Flour Free Breakfast Pancake (gluten free)
- Scrambled Egg Muffins
- Smoked Salmon & Vegetable Egg Casserole
- Vegan & Gluten Free Granola Bars (vegan, gluten free)
- Whole Wheat Peanut Butter & Jelly Muffins
- Zesty Lemon Zucchini Muffins
And if you like this post, you might also like: 10 Healthy On the Go Snack Recipes.