You’ve heard it stated that breakfast is a very powerful meal of the day. As a registered dietitian, I’m going to let you know that it’s true. Consuming a well-balanced breakfast is an effective way to maximise good vitamin daily. However you don’t need to take my phrase for it: Science is in help of consuming a nutritious breakfast, too. Analysis reveals that:
- Breakfast eaters have decrease danger of continual illnesses.
- Breakfast skippers have decrease nutrient intakes.
- Skipping breakfast may cause disturbances in sleep and greater blood sugar spikes.
- Breakfast eaters are likely to have different wholesome habits.
Set Your self Up For Breakfast Success
There’s little doubt about it: Breakfast falls throughout one of the hectic instances of the day. Morning duties and members of the family heading off in numerous instructions typically signifies that breakfast is rushed or skipped altogether. I get it, and I’ve felt that very same morning strain, too. Which is why I’ve embraced breakfast meal prep and this assortment of make-ahead breakfast recipes that maintain my household nourished and able to sort out the day.
Meal Prep Breakfast Casseroles
Candy Potato Breakfast Casserole
Stacie makes this Whole30-friendly egg bake as a wholesome breakfast possibility for her household not less than twice a month. It’s made utilizing breakfast sausage, candy potatoes, pink pepper, and spinach.
Dairy free | Gluten free | Nut free | Paleo | Whole30
Sausage And Hash Brown Egg Bake
This make-ahead breakfast combines every thing you’re keen on a couple of loaded omelet and hash browns. Utilizing frozen shredded hash browns is a handy time-saving hack that basically cuts down on prep time.
Dairy free | Gluten free | Nut free | Paleo | Whole30
Ham And Cheese Breakfast Casserole
A make-ahead pleasant breakfast casserole that options ham and cheese constructed right into a pancake-like base layer. It’s like a wedding between a baked pancake and an omelet, and it’s nice for breakfast meal preps!
Gluten free | Nut free
Tater Tot Breakfast Casserole
I developed this recipe as a result of she wished one thing that each my youngsters and her husband could be excited to eat. It labored! This make-ahead casserole has grow to be a favourite in my family (and in hundreds of yours, too).
Gluten free | Nut free
Egg-Based mostly Recipes For Meal Prep
Simple Egg Bites with Cottage Cheese
Our neighborhood supervisor, Molly, loves the simplicity of those egg bites. They’re rather a lot just like the Starbucks Egg Bites, however larger in protein and an ideal canvas for any veggies, herbs, or breakfast meat you wish to add in.
Gluten free | Grain free | Nut free | Vegetarian
Sausage Hash Brown Egg Muffins
Use a silicone muffin pan to make these high-protein muffins and so they’ll pop proper out of the pan! Stacie likes to get pleasure from two of them, barely warmed up, with a cup of yogurt and a facet of fruit.
Dairy free | Gluten Free | Nut free | Paleo | Whole30
Buffalo Hen Egg Muffins
I exploit leftover shredded cooked hen to make many recipes, together with this breakfast for my busy weekday mornings. With a drizzle of buffalo sauce, they supply simply the kick I would like to begin my day energized!
Dairy free | Gluten Free | Nut free | Paleo | Whole30
Savory Ham and Cheese Muffins
The consistency of those savory muffins is a bit more like cornbread than it’s like an egg muffin. They’re so satisfying and loaded with the breakfast flavors we love: ham, sharp cheddar, contemporary herbs, and a contact of honey.
Gluten free possibility | Nut free
Meal Prep Breakfast Recipes With Oats
Peanut Butter Banana In a single day Oats
I like to double this in a single day oats recipe, stir in some protein powder, and make a giant batch of those in a single day oats (saved in mason jars or my favourite in a single day oat jars). That means, they supply a superb mixture of energizing carbohydrates, satiating protein, and wholesome fat multi functional breakfast meals.
Dairy free | Egg free | Gluten free | Vegetarian
Pumpkin Pie In a single day Oats
In a single day oat recipes are a lifesaver for busy mornings. And this one tastes rather a lot such as you’re consuming a slice of pumpkin pie topped with whipped cream! As an alternative you’re getting a nutrient-rich breakfast made with oats, pumpkin puree, nuts, spices, and chia seeds.
Egg free | Gluten free | Nut free | Vegetarian
Combined Berry Baked Oatmeal
This was one of many very first baked oatmeals we ever created. And as quickly as we realized that it was one in every of our greatest breakfast meal prep concepts, we couldn’t cease creating extra variations of them. This baked oatmeal options frozen combined berries for pure sweetness, fiber, and antioxidants.
Gluten free | Nut free | Vegetarian
Wholesome Blueberry Baked Oatmeal
That is most likely our hottest baked oatmeal recipe and one that everybody on our workforce makes typically. We retailer particular person servings in our favourite meal prep containers so we now have a wholesome breakfast able to go for the week.
Dairy free possibility | Gluten free | Nut free possibility | Vegetarian
Baked Vanilla Protein Oatmeal
Stacie created this high-protein model of vanilla baked oats to be a canvas for no matter toppings you want to add. With 16 grams of protein per serving, it is a meal prep recipe that may fulfill whether or not you’re having fun with it for breakfast, a snack, or post-workout.
Gluten free | Nut free | Vegetarian
Apple Cinnamon Baked Oatmeal
Get the contemporary fruit flavors of fall plus spices and toasted nuts on this fall-friendly baked oatmeal. My three youngsters fortunately eat this one up, served heat or chilly with a dollop of yogurt and a touch of cinnamon on prime. Make it with almond milk for a dairy-free model.
Dairy free possibility | Gluten free | Vegetarian
Raspberry Chocolate Chip Baked Oatmeal
Our social media coordinator, Ana, likes to serve this chocolate- and berry-studded baked oatmeal to her 4 hungry boys. She is aware of they’re getting one thing nutritious to gas them by means of their faculty days and after-school sports activities, and she or he by no means wants to influence them to eat it!
Dairy free possibility | Gluten free | Nut free | Vegetarian
Banana Chocolate Chip Baked Oatmeal
This breakfast recipe comes collectively shortly and has a tender cake-like texture that may depart you questioning if perhaps you’re consuming cake for breakfast however with out all of the added sugar. Jess’ women prefer to prime theirs with sliced bananas and a drizzle of almond butter.
Dairy free possibility | Gluten free | Vegetarian
Carrot Cake Baked Oatmeal
Stacie developed this model of baked oatmeal to imitate the flavors of carrot cake, however made with wholesome complete meals, together with shredded carrots, warming spices, raisins, and walnuts. She likes to prime hers with a dollop of Greek yogurt.
Gluten free | Vegetarian
Lemon Blueberry Baked Oatmeal
Jess has an egg allergy, so she wished to create an egg-free model of baked oatmeal, and she or he nailed it with this one! Not solely is that this recipe allergen pleasant and vegan, however the trace of lemon has turned this into our workforce’s favourite baked oatmeal recipe.
Dairy free | Egg free | Gluten free | Nut free | Vegan
Gingerbread Baked Oatmeal
When the air turns a little bit crisp, Jess loves to interrupt out this cozy breakfast recipe as a make-ahead she will be able to serve on weekday mornings, weekends, holidays, and brunches, too. It’s infused with gingerbread flavors, toasted pecans, and juicy pears.
Dairy free possibility | Gluten free | Nut free possibility | Vegetarian
Pumpkin Baked Oatmeal
Jess can be a connoisseur of all issues pumpkin and she or he develops the best-tasting pumpkin recipes. She helped create this one, which requires actual pumpkin puree, pumpkin spices, and oats, and sweetened naturally with maple syrup.
Dairy free | Gluten free | Nut free possibility | Vegetarian
Paleo Granola
Stacie developed this no-oats granola so she’d have a grain-free, Paleo-friendly model of granola as a scrumptious topping for her yogurt breakfast bowls. Based mostly on nuts and seeds and evenly sweetened with coconut flakes and honey or maple syrup, this selfmade low-carb granola bakes to crispy perfection proper on a sheet pan.
Dairy free | Egg free | Gluten free | Paleo | Vegan
Pumpkin Spice Granola
Jess created a phenomenon with this one: A evenly candy and cinnamon scented pumpkin spice granola studded with dried cranberries and crunchy nuts and seeds that truly accommodates actual pumpkin and never simply pumpkin spice. Not solely that, but it surely’s evenly sweetened with pure maple syrup and the sugar content material is low for secure blood sugars all morning lengthy.
Dairy free | Egg free | Gluten free | Vegan
Meal Prep Breakfast Cookies, Muffins, And Espresso Cake
Chai Spice Protein Breakfast Cookies
I created these breakfast cookies to imitate the flavors of my favourite scorching chai tea, however in breakfast cookie type. These make-ahead giant cookies are excessive in protein, boasting 15 grams of high-quality protein in every one.
Gluten free | Vegetarian
Zucchini Breakfast Cookies
These breakfast cookies are Ana’s favourite make-ahead breakfast for back-to-school season! These wholesome cookies have typically saved her, as a simple grab-and-go breakfast as she heads out the door for varsity drop offs or to one in every of her boys’ cross nation practices.
Dairy free possibility | Gluten free possibility | Vegetarian
Path Combine Breakfast Cookies
These Path Combine Breakfast Cookies make an ideal addition to your breakfast meal plan. Ana created these tender and enormous breakfast cookies to be customizable with any favourite mix-ins you will have readily available. They characteristic balanced vitamin from oats, peanut butter, plant-based yogurt, seeds, and dried fruit.
Dairy free | Egg free | Gluten free possibility | Vegan
Apple Cinnamon Breakfast Oat Cookies
Jess is all the time consuming meals on the go as she dashes her women to all their actions, and breakfast isn’t any completely different. She loves that may can seize one in every of these baked-ahead breakfast cookies and simply get pleasure from a wholesome breakfast as she zooms round city.
Gluten free | Nut free possibility | Vegetarian
Blueberry Oatmeal Muffins with Yogurt
The addition of yogurt is what makes these Blueberry Oatmeal Muffins so tender and scrumptious. They bake up superbly in an ordinary muffin tin, and Stacie likes to pair one with some Greek yogurt for a wholesome breakfast.
Gluten free possibility | Nut free | Vegetarian
Banana Chocolate Chip Muffins
These muffins are like banana bread, solely higher! There isn’t rather more to say about this basic combo of candy, ripe bananas and darkish chocolate chips – apart from it is best to make some proper now. For a extra conventional take, use walnuts rather than the chocolate chips (or go all out like we do and use each).
Dairy free | Egg free possibility | Gluten free possibility | Nut free | Vegetarian
Chocolate Zucchini Muffins
Stacie loves this recipe for utilizing up all that zucchini in her backyard each summer season, and likewise as a result of it’s a easy option to get her youngsters to eat extra veggies. They’re so tender from the additions of ripe banana and olive oil.
Dairy free | Gluten free possibility | Nut free | Vegetarian
Peanut Butter Protein Muffins
Stacie used Greek yogurt, peanut butter, and a favourite whey protein powder to make a grab-and-go breakfast addition that accommodates 9 grams of high-quality protein per muffin.
Gluten free possibility | Vegetarian
Pumpkin Chocolate Chip Muffins
Skip the sugar-packed muffins out of your native espresso store and go for these easy selfmade ones as an alternative. Pumpkin puree provides a dose of vitamin A, fiber and sweetness whereas olive oil helps maintain them moist and tender.
Dairy free | Gluten free possibility | Nut free | Vegetarian
Zucchini Banana Baked Oatmeal Cups
This recipe is just like baked oatmeal, however made in a muffin tin as an alternative for a transportable, nutritious breakfast meal prep recipe. Every oat cup accommodates 5 grams of protein in addition to wholesome fat and energizing carbohydrates within the type of rolled oats, banana, and yogurt.
Gluten free possibility | Nut free possibility | Vegetarian
Combined Berry Breakfast Cake
Cake for breakfast? Youbetcha! Particularly when it’s this scrumptious and nutritious coffee-cake model recipe, which options creamy whole-milk yogurt for that good tender crumb each time. Our households adore it for straightforward make-ahead weekday choices, in addition to brunches and vacation breakfasts.
Gluten free possibility | Vegetarian
Raspberry Lemon Espresso Cake
Jess designed this single-layer espresso cake to be decrease in sugar and sweetened naturally with maple syrup. It combines two of her favourite fruit flavors: lemon and raspberry. Don’t skip the easy lemon bitter cream sauce to dollop on prime!
Gluten free possibility | Vegetarian
Selfmade Breakfast Bars
Oatmeal Breakfast Bars with Wild Blueberries
I really like to make use of nutrient-rich wild blueberries any means I can, and this recipe for hand-held breakfast bars has grow to be a favourite in my family. My youngsters like to get pleasure from one with a banana, and I pair mine with some Greek yogurt.
Gluten free | Vegetarian
5-Ingredient Peanut Butter Granola Bars
These selfmade granola bars are one in every of our hottest recipes. They require simply 5 elements and are simple to customise with any nuts, dried fruit, or seed butter you wish to use. We retailer them within the fridge since they’re so contemporary, decrease in sugar, and aren’t made with any preservatives.
Dairy free | Gluten free | Vegetarian
Selfmade Chocolate Chip Clif Bars
You’ll by no means want or wish to purchase Clif bars once more after you make this recipe that requires crisp rice cereal, sunflower seeds, honey, solar butter, and shredded coconut. They’re a nut-free breakfast meal prep possibility which you can safely pack for peanut-free faculties.
Dairy free | Egg free | Gluten free | Nut free | Vegetarian
Vegan Protein Bars
These dairy-free, egg-free, gluten-free bars are the brainchild of Ana, who can’t eat dairy or gluten herself. She wished a transportable, nutritious protein bar possibility that met her wants, and through the use of peanut butter, flax seed, and a vegan protein powder, she created these scrumptious bars that present 10 grams of protein every.
Dairy free | Egg free | Gluten free | Vegan
Extra Meal Prep Breakfasts
The Greatest Protein Pancakes
At any time when Molly makes a batch of pancakes, she all the time makes some extras. And that’s undoubtedly the case with these high-protein pancakes. Made with egg whites and whey protein powder, every standard-size pancake supplies 6 grams of protein. Retailer the cooked pancakes within the fridge to get pleasure from chilled with some yogurt or warmed up once more in a pan or microwave.
Gluten free possibility | Nut free | Vegetarian
Make-Forward Freezer Breakfast Sandwiches
Jess makes a darn good breakfast sandwich, and she or he explains methods to make a giant batch of them forward of time with this simple meal prep breakfast thought. Layer baked egg, breakfast meat, and cheese on English muffins or bagels, then wrap and freeze for later. Reheat them within the oven, toaster oven, or microwave for the last word on-the-go meal.
Gluten free possibility | Nut free
Denver Omelet Breakfast Burritos
After shopping for frozen breakfast burritos for years, I lastly created a recipe I really like. That includes a nutritious filling of eggs, bell peppers, ham, cheese, and tater tots wrapped inside tortillas, it is a meal prep breakfast you’ll be so completely happy you will have readily available. Microwave the burritos from frozen and in just some minutes you will have a scorching breakfast burrito able to eat.
Gluten free possibility | Nut free
Freezer Smoothie Packs
For those who love the Every day Harvest smoothies (we do!), however need a extra price range pleasant possibility, you may make your personal nourishing smoothie packs. Stacie created 4 smoothie pack recipes which you can prep forward and retailer within the freezer. While you need a wholesome smoothie, simply combine the contents of the packet with some milk or yogurt (and protein powder) for a breakfast smoothie in lower than 1 minute.
Egg free | Gluten free | Grain free | Paleo | Vegetarian
Raspberry Chia Pudding Parfait
Stacie created these layered chia seed parfaits a number of years in the past, and so they’re nonetheless a favourite meal prep breakfast that gives a variety of vitamin in a easy grab-and-go possibility proper from the fridge. For those who love in a single day oats however haven’t tried chia pudding, give this recipe a attempt.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Vegetarian
Combined Berry Protein Chia Pudding
Chia pudding is a superb possibility if you would like a make-ahead breakfast just like in a single day oats however made with out grains. Chia seeds are a superb supply of fiber and plant-based protein, and so they make the bottom of this dairy-free breakfast that’s boosted with collagen.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Vegetarian
Blackberry Sage Breakfast Sausage
Although it could appear unconventional to stud pork sausage patties with berries, Jess is a professional at creating one thing scrumptious from unusual pairings. These simple selfmade sausage patties are an ideal stability of candy and savory flavors, and so they’ve grow to be one in every of our favourite meal prep breakfast choices.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Turkey Apple Sausage Patties
This recipe for selfmade breakfast sausage patties is one in every of our oldest Whole30-friendly recipes, however they’re a basic regardless of if you happen to observe Whole30 or not. Our children love them as a result of the apple provides them a little bit sweetness, and we love them as a result of our youngsters really eat them!
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Butternut Squash and Apple Hash with Sausage
This colourful hash makes an ideal savory breakfast possibility. Make a batch forward of time, then retailer it in an hermetic container within the fridge. Reheat servings and prime with a fried egg for a fast and satisfying breakfast that’s stuffed with veggies, fiber, and protein.
Dairy free | Gluten free | Nut free | Paleo | Whole30
Tex-Mex Candy Potato Hash
This hash is an effective way to make use of up leftover taco meat if you happen to occur to have some within the fridge. If not, you may kill two birds with one stone by making a batch of taco meat with our Selfmade Taco Seasoning then utilizing some for the hash and a few for taco night time later within the week. That’s a meal prep double whammy!
Dairy free | Gluten free | Nut free | Paleo | Whole30
Hen Apple Sausage Candy Potato Hash
Stacie’s hack to make use of premade hen sausage hyperlinks makes this meal prep breakfast hash a easy one so as to add to your breakfast meal prep. Candy Potato Hash fast to organize. It options a wide range of veggies, together with candy potatoes, zucchini, and bell peppers, plus bacon and people sweet-savory hen sausage hyperlinks.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Brussels Sprouts Candy Potato Sausage Hash
Jess is nice at sharing concepts about methods to incorporate veggies into the primary meal of the day. With this recipe, she could have created one of many few breakfasts with Brussels sprouts that individuals really look ahead to consuming! This make-ahead hash options these cute little cabbages plus candy potatoes and sausage.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Steadily Requested Questions
Evaluation our meal prep ideas earlier than you choose your recipes and make your grocery checklist. To arrange every week’s value of breakfasts for a household of 4, it’s a good suggestion to prep three to 4 breakfast recipes. For instance, a breakfast casserole, a baked oatmeal, and a batch of breakfast cookies would offer sufficient for 29 servings, which might feed 4 folks for breakfast for each weekday morning, plus extra.
Sure, you may freeze absolutely baked and cooled in a single day oats. You may freeze a whole batch or divide into particular person servings to freeze for particular person grab-and-go breakfasts. Retailer in freezer-safe containers or baggage for as much as 3 months. Get pleasure from servings thawed at room temperature or reheated within the microwave.
For final success, we extremely suggest studying the ideas within the full weblog publish above. All images and content material are copyright protected. Please don’t use our images with out prior written permission. For those who want to republish a recipe, please rewrite the recipe in your personal distinctive phrases. Hyperlink again to the supply recipe right here on The Actual Meals Dietitians. Thanks!
