12 Grab-and-Go Breakfast Recipes for Your Meal Prep MenuArticle posted in: Nutrition South Beach DIY
Some of our favorite recipes are those that can be made ahead for a grab-and-go meal that’s perfect for your busy schedule. Because we can all benefit from healthy recipes that also maximize time—and because we know they’re your favorites—we’ve compiled 12 delicious breakfast recipes that you can reach for on your way out the door.
Here are a dozen grab-and-go breakfast recipes that are perfect for your meal prep menu:
Calories per Serving: 230
So, you say you don’t like veggies? We’d like to introduce you to our friend, quiche. Fresh spinach, artichokes, cherry tomatoes, scallions and roasted red peppers are nestled into these tasty quiche cups for a fiber-packed bite filled with delicious flavor. There may be a lot of veggies but you’ll love every minute, thanks to the creamy feta, salty parmesan cheese, crispy bacon, eggs and olives. Make these on Sunday morning and you’ll have healthy low-carb breakfasts through Saturday.
Calories per Serving: 371
Dessert, breakfast…sometimes breakfast recipes can go either way and that’s just fantastic. Peanut butter, full-fat sour cream and butter give these mug muffins a rich decadence, while sugar-free chocolate chips and erythritol (a sugar alcohol that’s created naturally when fruit ferments) soothe your sweet tooth. We pump up the protein and fiber with ground flaxseeds and vanilla protein powder. Take your mug with you to-go for a healthy breakfast and a sweet start to your day.
Calories per Serving: 225
Get your morning dose of antioxidants with a low carb muffin packed with superfood blueberries. After just one bite, you’ll be making these muffins again and again. Almond flour, coconut oil and almond milk add a rich, nutty flavor. Want to maximize your time? Double up the recipe and throw the extras in the freezer for a quick breakfast in a pinch.
Calories per Serving: 200
The world’s most perfect food is back on the table. To keep these healthier rolls moist, we added pumpkin puree and coconut oil. To get the sweet flavor, we used vanilla protein powder and made a creamy, lemony glaze sweetened with an erythritol-based sweetener. The perfect cinnamon roll texture comes from almond flour and peanut butter.
Calories per Serving: 200
Light, flavorful, filling and perfect to eat in the car on the way to work. These egg bites are packed with eggs, chicken sausage, mushrooms, shredded cheddar and cottage cheese for a hearty brunch that will keep you full all day. The best part about this recipe is that it can easily be adjusted to what you have in your kitchen! If you like a specific flavor of chicken sausage, feel free to use it here. You can also use shitake or oyster mushrooms to bring out more of the earthy mushroom flavor. Even the cheese can be customized—try pepper jack for a spicy twist!
Calories per Serving: 207
You prep your coffee the night before, so why not make yourself breakfast while you’re at it? This no-bake overnight pudding packs in the Healthy Fats with keep-you-full-forever chia seeds, crunchy almonds and unsweetened coconut. We hold it all together with probiotic-rich kefir, a thin yogurt that is cultured and fermented. A sprinkle of cinnamon and a dash of vanilla extract add big flavor with very little calories. Prepare your pudding ahead in mini mason jars with lids so that you can grab one before you head out the door.
Tip: Pump up the protein in your chia pudding with a scoop of protein powder.
Calories per Serving: 120
We’re big fans of breakfast recipes that can work at every meal. Here’s a great example! Grab a popover for brunch, eat one for lunch with some vegetable soup or have one for dinner with a plate of spaghetti squash and sauce. At only 120 calories per serving, this versatile, guilt-free dish requires just five simple ingredients.
Calories per Serving: 266
While some recipes are easy to “eyeball”, this one requires some measuring cups and attention to detail. Stick to the specified amounts of bell peppers, onions and tomatoes for the ideal end result. If you add too much, the liquids from the veggies can make your cups runny. If doubling or tripling this recipe, store in a sealed plastic bag in the fridge for up to a week or freezer for up to a month.
Calories per Serving: 130
If you’re looking for a quick, tasty breakfast you can eat on the run AND keep you full all morning long, these muffins win. Gotta love whole-grain pastry flour and wheat germ! These perfectly portable muffins are flavored with sweet pears and spicy cinnamon. Think weekend sleepover or holiday brunch!
Calories per Serving: 186
Think of these egg muffins like make-ahead omelets. Prepare as directed or feel free to switch up the ingredients. Try turkey bacon, tomatoes and mushrooms or the classic combo of spinach, artichokes and Asiago. Don’t be afraid of the surprisingly cheesy nutritional yeast, which contains vegan-friendly protein and lots of B vitamins.
Calories per Serving: 266
What’s your favorite part about a caprese salad? Whether it’s the juicy tomatoes, spicy basil or creamy mozzarella, you’ll easily crush your Caprese cravings with these morning muffins. This recipe can be made any time of year but when fresh tomatoes and basil are in-season, they’re particularly tasty. If you like a hint of balsamic vinegar, marinate the onions for a unique twist.
Calories per Serving: 243
Matcha is made from the same plant as green tea. According to Healthline, it has been shown to increase brain function, promote heart health, support weight loss and safeguard the liver. It is also rich in antioxidants and contains caffeine. Let this emerald pudding help you face the day ahead with its superfood powers!