Many quick, simple, and healthy breakfast meal prep ideas rely on breakfast staples like milk, nut & seed butters, yogurt, fruit compote, bread, etc.Use milk (dairy or daiy-free) to add to smoothies, morning drinks, granola/muesli/cereal, overnight oats, oatmeal, etc. Plant-based milk can store in the fridge for up to 5 days.
Use homemade seed & nut butter and add them to smoothies, drizzle over oatmeal, stir into overnight oats, spread over toast, etc. The options are practically endless!
Make your own Plain/Greek yogurt (dairy), or soy yogurt, almond yogurt, and coconut yogurt at home with just a handful of ingredients Each batch will last 5-7 days. Homemade yogurt can be added to smoothies, parfaits, granola bowls, overnight oats, etc.
Fruit compote is the ultimate flavor-boosting topper for many make-ahead breakfast ideas. Use it in yogurt bowls, parfaits, overnight oats, and oatmeal. Also over pancakes, waffles, French toast, and chia pudding!
Fresh Juice and Shots
Fresh juices are best to drink immediately to take advantage of the maximum nutrients. However, you can also freeze most homemade juices to seal in that freshness. Then allow a portion to thaw for each morning, ready to enjoy as part of healthy meal prep breakfasts.Check out my complete list of homemade juice recipes here!
Smoothies
By meal prepping your smoothies, you can get all the chopping done in one go. Then add everything to freezer bags or containers. When ready, add everything to the blender with a liquid (dairy or dairy-free for a simple make-ahead vegan breakfast) and blend until creamy for a delicious smoothie to-go!Turn to this Guide to Healthy Smoothie Recipes to learn all the top tips and tricks to preparing nutritionally balanced (and delicious) smoothies and how to meal prep them, too.
All Things Oats
Oats are a staple of healthy breakfast meal prep ideas for a good reason. With a combination of nutrients, antioxidants, and plenty of soluble fiber, this ingredient will slow digestion and increase fullness to help to keep you satiated until your next meal. Check my guide on How to Make Overnight Oats (5 Flavors + FAQs). And browse more oat-based recipes here.
Savory Breakfast Meal Prep Ideas
Breakfast potatoes: If you love a savory breakfast, breakfast potatoes are a must-know recipe. Made in the oven or the air fryer, these home fries are super crispy on the outside, tender and fluffy in the middle, and cook in just 15-20 minutes. Perfect for serving as part of a “fry up,” with baked beans, toast, eggs, etc.
Baked sweet potato: As well as a delicious addition to lunch and dinner, sweet potato also makes for a hearty and nutritious easy make-ahead breakfast. Sweet potatoes are packed with fiber and provide almost 400% of your daily vitamin A requirements and several other nutrients such as magnesium, potassium, iron, calcium, vitamin C, E, and more! Bake a handful on Sunday and reheat them in the microwave in the mornings as needed (or enjoy chilled).
Fritters: You can choose between mixed vegetable and zucchini fritters (or even Korean vegetable pancakes) to start your day off with a healthy dose of veggies. Pair a few of these fritters with a dollop of yogurt and a poached egg topping for a simple and delicious vegetarian breakfast meal prep idea. Store for up to 4 days in the fridge or 2-3 months in the freezer!
Breakfast quesadillas: Using the viral TikTok quesadilla hack, I've prepared 7+ healthy breakfast tortillas (including an "omelet" wrap, veggie scrambled egg one, or za’atar and vegetable option). Most of them can be meal prepped for the fridge or freezer and reheated in a toaster oven in the morning.
Egg Breakfasts
Make-ahead egg breakfast options are some of my favorite. Meal prep eggs are simple to prepare. They are loaded with protein to help keep you full - such a hearty breakfast. Best of all, they’re also super nutritious!
How to boil eggs (soft, medium, hard): The easiest way to meal prep eggs is by boiling them. You can then enjoy them whole or sliced in several ways (over toast, added to savory oatmeal, eaten as a snack with veggies, etc.). You can also "boil" them in the air fryer.Mexican Huevos Rancheros: Most elements for this simple, hearty breakfast meal prep (including tortillas, refried beans, pico de gallo, and salsa Roja) can be meal-prepped, ready to assemble when wanted with a fresh fried egg.Tomato Egg Breakfast Tortilla Quiche: Using a tortilla in place of fatty pastry helps to lighten up this egg-based family favorite. It takes just a few minutes of hands-on prep, can use different veggies, and will keep for 2-3 days.Eggs In Purgatory (Italian Baked Eggs): There are several similar recipes on the blog alongside this Italian version (Including Turkish Menemen and African shakshuka) that combine a hearty tomato-based sauce and eggs. While most recommend you prepare the eggs fresh, the sauce can be done several days in advance or even kept in the freezer for up to 3 months!
Sweet Meal-Prep Breakfasts
Chia pudding: Like overnight oats, chia pudding takes just a couple of minutes to prepare. And it requires no cooking (just a soak to become thick and tapioca-like). It has minimal ingredients and is packed with nutritional benefits. Not only are chia seeds loaded with plant-based protein. They're also high in fiber, contain healthful omega-3s, and several minerals, and will keep you satiated for longer.
Almond Butter Granola Bars: These homemade granola bars are slightly crunchy, slightly chewy, and made with wholesome, nourishing ingredients. They're also a simple grab-and-go-make-ahead breakfast, perfect for a busy morning and both fridge and freezer-friendly!
Energy Balls: (including golden turmeric energy balls and cacao almond protein balls) are packed with healthy fats, nutrients, and often protein for a simple on-the-go breakfast option. They pair well with a morning smoothie/coffee to keep you energized and fill you with nourishing ingredients.
If You Have Five Minutes
To stop you from making lousy breakfast decisions on those days when there's nothing prepped, here are healthy breakfast ideas that take just a few minutes to prepare.Avocado toast: I offer a list of dozens of topping options. This breakfast is loaded with heart-healthy fats and other nutrients to keep you satiated.Yogurt Bowl/Parfait: Combine your yogurt of choice with muesli or granola and some fresh berries/fruit.Nut Butter toast: Use a combination of nut/seed butter and either berries or fresh banana slices.
Notes
Check the blog post for a lot more healthy breakfast meal prep ideas!