Ready to start your day the right way? These easy and healthy breakfast meal prep ideas are perfect for busy mornings. Each recipe comes together in around 30 minutes or less and will help you to start your day filled with energy.
Breakfast is one of my favorite meals of the day.
As soon as my eyes open in bed, I start thinking about what delicious meal I will have.
But it wasn’t always like that.
For years I used to rush out of the house, eating a sad bowl of cereal in front of my desk.
But when I started planning my meals, eating a healthy and balanced breakfast became one of my priorities. And there is some evidence that eating earlier in the day helps our blood sugar levels.
Plus, meal prepping your breakfast ahead of time doesn’t have to be complicated, and I promise you, it won’t require much time.
Every recipe below (from creamy overnight oats to grab-and-go granola bars to tasty egg muffins) will take 30 minutes or less to put together and help you have something yummy to eat in the morning every day.
BENEFITS OF MEAL PREPPING
1. Save money
By planning your breakfast, you’ll be able to waste a lot less food. When you go food shopping, you’ll buy exactly what you need and won’t be tempted to overspend.
2. Save time
If you struggle to get meals together every day, meal prep is a great way to have something ready to eat at any time.
3. Eat healthy meals every day
The hungrier you are, the more tempted you get to eat unhealthy food. You’ll know exactly what you are eating every day by cooking a healthy breakfast ahead of time. You can pick the right ingredients and make sure you add plenty of nourishing fruit and vegetables to your diet.
Top tips for breakfast meal prep
1. Keep it simple
You don’t need to prep something different every day. By keeping your breakfast meal prep recipes to a minimum number per week, you will reduce the amount of brainpower you need.
I usually eat pretty much the same thing every day of the week with some variations and become a bit more adventurous at the weekend.
I suggest you start with 1 or 2 breakfast recipes per week, no more than that.
If you get bored just swap recipes every week but don’t try to do too much too soon, or you will give up before starting.
2. Plan ahead
“If you fail to plan, you plan to fail.”
The whole point of meal planning is to, guess what? Have a plan!
When I started cooking my breakfast, I usually planned my meals on Saturday before my big weekly shopping.
Select the recipes you want to prepare and list everything you will need to buy.
You can find a list of all my favorite breakfast meal prep ingredients at the bottom of this page.
FREE MEAL PLANNER
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3. Make it portable
If you need to rush out of the house every morning, make sure whatever you prep for breakfast can easily be transported everywhere.
That way, no matter where you need to be, you can still eat your nutritious meal.
My favorite breakfast meal prep containers are:
- Simple glass meal prep bowls: Perfect for reheating your breakfast in the microwave.
- Meal prep bowls with dividers: I love these when I want to separate ingredients, like fruit and nuts, from my main meal.
- Mason jars: For overnight oats, chia puddings, and yogurt parfait.
- Glass bottles: Perfect for smoothies on the go.
And don’t forget to check out this incredible Beginner’s Meal Prep Guide: to Stress-Free Cooking!
25 Healthy Breakfast Meal Prep Recipes
If you think you will never have enough time in the morning to bake delicious banana bread or scramble some eggs, I will share a little secret with you: now, you do!
All these recipes are healthy and easy to make and come together in very little time.
Six Healthy Overnight Oats Recipes
PREP TIME: 5 minutes
Ok, I have to admit that I have been eating overnight oats almost every day for the past 3 months. But hey, why not?
I love them because they are cheap, easy to prepare, and incredibly versatile: you can add different fruit and nuts as toppings every day, and they fill you up until lunchtime.
Plus, they are so good for you: they are rich in protein, fiber, and antioxidants, which makes them perfect for a balanced breakfast.
MEAL PREP TIP: You can keep overnight oats in the fridge for up to five days.
Healthy Egg Muffins (3 Easy Ways)
PREP TIME: 30 minutes
Healthy doesn’t have to be boring! These egg muffins are loaded with all sorts of tasty goodness but are also incredibly healthy!
They are the perfect high-protein breakfast that will keep you fuller for longer.
MEAL PREP TIP: These egg muffins will last in the fridge for four days. You can also freeze them for up to three months.
Vanilla Chia Pudding
PREP TIME: 5 minutes
This vanilla chia pudding is loaded with protein, fiber, and omega-3, making it a nutrient-dense breakfast.
Plus, it takes only 5 minutes to make and lasts all week in the refrigerator.
MEAL PREP TIP: Did you know you can freeze chia pudding? You can make this delicious breakfast ahead of time and simply put it in the freezer (with fruit and all) for up to a month. If you want to freeze, use fresh fruit. Just remove it the night before and put it in the fridge to defrost.
Energizing Green Smoothie
PREP TIME: 10 minutes
Another favorite of mine. I usually have this as a mid-morning snack in the winter, but it’s perfect as a refreshing breakfast when it gets hot outside.
This green smoothie is filled with whole, nutritious ingredients to boost your energy and focus in the morning.
MEAL PREP TIP: You can simply chop all the fruit and greens and keep them in a bag or a jar in the freezer. When you are ready to prep the smoothie, just put everything in a blender, add the liquid, and you’ll have a delicious smoothie in a couple of minutes.
Vegan Granola Bars
PREP TIME: 10 minutes + 30 minutes rest
I love these granola bars!
They are made with wholesome ingredients and are naturally gluten-free, oil-free, and refined sugar-free.
Exactly how I like my food to be!
MEAL PREP TIP: Store covered on the counter for three days at room temperature or in a food container in the fridge for up to a week. You can also freeze them for at least two months.
5-Ingredient Banana Egg Pancakes
PREP TIME: 15 minutes
Can you meal prep pancakes? Heck, yes!
These fluffy, grain-free pancakes are rich in fiber and protein. Made with five simple ingredients, they are ready in only 15 minutes, and you just need one bowl.
MEAL PREP TIP: You can store these pancakes in the fridge for up to four days. You can also freeze them for up to a month. To reheat them, warm them up in a toaster.
Fruit And Yogurt Parfaits
PREP TIME: 10 minutes
If you are after a low-sugar, high-protein breakfast that tastes as good as a dessert, try this recipe.
These healthy yogurt parfaits with berries are incredibly easy to make and are the perfect make-ahead grab-n-go breakfast.
MEAL PREP TIP: You can keep yogurt parfaits in the fridge for up to three to four days. Add the granola the night before or just before eating them if you like it crunchy.
Healthy Breakfast Cookies
PREP TIME: 27 minutes
Yes, you can eat cookies for breakfast!
These breakfast cookies, made with oats and almond flour, are a healthy, wholesome way to start the day.
And they are one of my favorite breakfasts on the go!
MEAL PREP TIP: Keep them in an airtight container for up to three days or freeze them for up to a month.
5-Minute Breakfast Quinoa
PREP TIME: 5 minutes
This quick and easy breakfast quinoa is flavored with cinnamon, filled with protein from almond butter, and takes just 5 minutes to make.
With 16 grams of plant-based protein, this recipe is perfect if you are looking for a high-protein breakfast meal prep for the week.
MEAL PREP TIP: Cook the quinoa (15 to 20 minutes) on Sunday to have a ready-to breakfast in 5 minutes. You can even store it in individual little jars like these. Cooked quinoa will easily last four to five days in the fridge.
Veggie Packed Freezer-Friendly Breakfast Burritos
PREP TIME: 30 minutes
I am more of a sweet breakfast person, but I must admit these easy, freezer-friendly breakfast burritos are delicious.
They are flavourful, healthy, and satisfying, with scrambled eggs, avocado, sweet potatoes, and bell peppers rolled up in a soft flour tortilla.
MEAL PREP TIP: These burritos can be stored in the freezer for up to two months. Wrap each one individually in foil or parchment paper and then store it in a freezer bag.
Healthy Oil-Free Granola
PREP TIME: 35 minutes
This healthy oil-free granola is perfect for making ahead.
Eat it in a breakfast bowl with milk and fresh fruit, or add it to some yogurt.
Either way, it’s delicious!
MEAL PREP TIP: Make this in advance, and store it in mason jars or airtight containers for up to three weeks.
Sheet Pan Strawberry Pancakes
PREP TIME: 20 minutes
Fancy pancakes in the morning but can't be bothered to flip them one by one?
These sheet pan pancakes are perfect for making a bunch all at once.
Plus, they are incredibly healthy as they are made with fiber-rich oat flour!
MEAL PREP TIP: These pancakes will last up to four days in the fridge. Or you can freeze them in individual bags for up to three months.
Turmeric Oven Scrambled Eggs Meal Prep
PREP TIME: 25 minutes
These healthy meal prep scrambled eggs are cooked in the oven and infused with anti-inflammatory turmeric.
They are delicious on their own or in a sandwich to take to work.
They are an absolute treat, easy to make, and healthy!
MEAL PREP TIP: Once baked, let them cool and store them in the refrigerator in an airtight container for up to four days.
Peanut Butter Banana Baked Oatmeal Cups
PREP TIME: 35 minutes
Ok, these take an extra 5 minutes to make, but they are worth it!
These oatmeal cups are filled with simple ingredients. Made with protein-rich peanut butter and sweetened with banana and a touch of maple syrup, they are chewy, soft, and incredibly moist.
Plus, anything with chocolate for breakfast gets my vote!
MEAL PREP TIP: Once baked, let them cool completely and store them in the refrigerator all week. You can reheat them in the microwave or in the oven. You can also freeze them for up to three months.Meal Prep Breakfast Sandwiches
PREP TIME: 15 minutes
Sandwich for breakfast? Yes, please! And meal prep style!
Bake your eggs on a sheet pan with bacon and spinach, tuck them into English muffins with some cheese, and stash them in the freezer for the week.
MEAL PREP TIP: It’s best to remove the sandwich from the freezer in the evening and place them in the fridge overnight. You can then reheat it in a toaster oven, regular oven, toaster, or microwave. Oven works best. Just bake for 8-10 minutes. Add the avocado, and you are good to go!
Healthy Blueberry Muffins (gluten free!)
PREP TIME: 35 minutes
This recipe is straightforward! In just over 30 minutes, you will bake very moist and delicious gluten-free muffins for breakfast.
So what’s the secret? A mix of almond flour and oat flour to keep them fluffy and crumbly.
MEAL PREP TIP: Muffins are perfect for baking ahead and freezing. Just take them out in the evening and leave them on the counter. I usually put them in a reusable plastic bag while they defrost to keep them soft and moist. They are perfect for eating in the morning, or if you like warm muffins as I do, just put them in the microwave for 10-15 seconds.
Savory Pesto Quinoa Breakfast Bowls
PREP TIME: 10 minutes
This delicious savory vegetarian meal prep bowl is perfect if you crave a salty breakfast packed with protein and healthy fats.
MEAL PREP TIP: Cook the quinoa (15 to 20 minutes) and eggs on Sunday to have a ready-to-go breakfast during the week in 5 minutes.
Low Carb Spinach Feta Egg Wraps
PREP TIME: 7 minutes
If you are on a low-carb diet (I love my carbs but to each their own!), these egg wraps are ideal.
In this recipe, they are filled with spinach, crumbled feta, chopped sun-dried tomatoes, and cream cheese.
But you can fill them with anything you like!
MEAL PREP TIP: Let the wraps cool down completely before freezing, or they'll end up soggy. Freeze them flat in between parchment paper. In the morning, simply warm them up in the microwave.
Fluffy and Crispy Vegan Waffles
PREP TIME: 30 minutes
These waffles are so good!
A simple batter that makes waffles crispy on the outside and fluffy on the inside. And without the need for fancy ingredients. Perfection!
MEAL PREP TIP: Freeze the waffles once they are cold, then heat them up in your toaster oven.
Simple Breakfast Quesadillas
PREP TIME: 25 minutes
Mexican food for breakfast is the best!
And this easy breakfast quesadilla recipe is so delicious!
Stuffed with scrambled eggs, beans, and herbs, these quesadillas are protein-rich and full of flavors.
MEAL PREP TIP: You can freeze them for up to a month, but if you want to keep them crispy, reheat them in a pan or skillet.
Tuna Omelette Breakfast
PREP TIME: 13 minutes
This tuna omelet is an easy and healthy breakfast recipe, perfect for all egg lovers in the morning.
It’s low-carb and made with a handful of ingredients: tuna, eggs, peppers, and cream cheese.
I made it with sardines, too. Richer in omega 3 and healthy fats!
MEAL PREP TIP: If you like freshly cooked omelets but want to save time, you can prep the filling in the evening and leave it in the fridge. You can also freeze these omelets for up to three months – perfect if you’re in a rush in the morning!
Coconut Date Bars (No-Bake)
PREP TIME: 10 minutes
These coconut date bars are a great alternative to the more classic granola bars. They are made with just six wholesome ingredients.
Perfect for breakfast or even a mid-morning snack!
MEAL PREP TIP: Keep them in the refrigerator for up to a week or in the freezer for up to three months.
Vegan Egg Muffins
PREP TIME: 30 minutes
These vegan egg muffins are loaded with all sorts of goodness and are a great alternative to 'real egg' muffins if you love eggs but want a plant-based alternative.
They are packed with protein from the chickpea flour and filled with lots of nutrients from the veggies.
MEAL PREP TIP: Keep them in the refrigerator for up to five days or in the freezer for up to a month. Reheat them in the microwave to eat them warm in the morning!
Farmers Market Breakfast Bowl
PREP TIME: 30 minutes
This breakfast bowl recipe is perfect for summer when farmers’ markets are full of fresh veggies.
A delicious garlic & herb yogurt sauce ties it all together.
Feel free to swap veggies around with what you find locally.
MEAL PREP TIP: Simply prep the bowls and store them in meal prep containers in the fridge for two to three days.
Breakfast Date Smoothie
PREP TIME: 5 minutes
This smoothie tastes like an indulgent dessert.
Filled with caramel flavor from the plump Medjool dates, it is also rich in fiber and healthy fats from almond butter, chia seeds, and plant-based milk.
Perfect for giving you energy in the morning!
MEAL PREP TIP: You can freeze the coconut milk in cube trays to make this smoothie creamy and thick. You can also blend this the night before and have it ready in the morning.
Ingredients you should keep handy
Having your pantry (or a tiny food cupboard, in my case!) stocked with healthy and wholesome ingredients will make planning your breakfast much more effortless.
These are the essential ingredients you should have on hand all the time:
1. Oats
Delicious, filling, and incredibly versatile, they can be used in so many ways: overnight oats, porridge, smoothies, granola, muffins, and breakfast bars.
They are full of fiber, naturally gluten-free, and help your digestive system work better.
2. Plant-based milk
Most breakfast meal prep recipes require some milk. My favorites are oat milk and almond milk.
You can use standard dairy milk if you prefer, but plant-based milk works best for me. It’s easier to digest and has less saturated fats.
But always read the labels: it can be hard to find pure plant-based milk. Make sure the milk you buy doesn’t contain any additives or added oils.
Fresh and Frozen Fruit
I cannot live without my daily dose of fruit. My favorites are berries (blueberries, strawberries, raspberries), which are loaded with antioxidants, rich in fiber, and incredibly nutritious.
But you can eat any fruit you love. Remember not to remove the skin if possible (if edible), as it contains most nutrients and antioxidants. And to chew it instead of juicing it.
Smoothies are ok since you still have all the fiber content.
Avocado
Avocado is so versatile. It’s incredibly nutritious, full of healthy fats, antioxidants, and fiber, and helps keep you fuller for longer.
You can mash it and eat it on toast, in a sandwich, add it to smoothies or breakfast bowls, or slice it and eat it raw.
Nuts
I love nuts! Full of healthy fats, fiber, and proteins, they are a staple in any healthy diet. My favorites are almonds, walnuts, hazelnuts, and cashew nuts.
Plus, let’s not forget nut butter.
Made simply with nuts, nut butter is so delicious, added to a smoothie, breakfast cookies, oatmeal, or just spread on toast.
I prefer to make my own, like this almond butter. But if you have no time, pick nut butter without any additives and 100% nuts.
Seeds
Seeds like chia, flax, pumpkin, sunflower, hemp, sesame, etc., are tiny but full of powerful nutrients.
They contain omega-3 fatty acids, antioxidants, fiber, iron, magnesium, zinc, and calcium. They are great for digestive health, glowing skin, and keeping your blood sugar levels in check.
So, here is the complete list of ingredients that you should keep on hand:
- Apples
- Avocados
- Berries (fresh or frozen)
- Other fruits
- Bread
- Seeds
- Eggs
- Flour (coconut, almond, oat flour, wholegrain)
- Maple Syrup
- Nut Butter
- Oats
- Quinoa
- Veggies
Is breakfast meal prep for you?
Filling up with the right amount of healthy nutrients first thing in the morning will boost your energy and prepare you for the day ahead.
Meal prepping breakfast can be a lifesaver, especially if you usually run out of the house in the morning but still want to eat healthy food.
Just try it for a week, and you will see a significant change in your health and wallet!
What are your favorite healthy breakfasts for meal prep? Share them in the comments below!
Healthy Breakfast Meal Prep Boxes
Ingredients
Peanut butter And Banana Sandwich Breakfast Box
- 2 slices rye bread
- 1 banana - sliced
- 1 tablespoon peanut butter
- 1 cup fresh strawberries
Avocado Sandwich Breakfast Box
- 2 slices rye bread
- 1 avocado - small
- 1 tomato - sliced
- 1 egg - boiled
Instructions
Peanut butter And Banana Sandwich Breakfast Box
- Spread the peanut butter on the rye bread slices. Add the banana slices, close, and cut the sandwich in half.
- Add the sandwich to a glass container, together with the washed strawberries, and keep it in the fridge until you are ready to eat it.
Avocado Sandwich Breakfast Box
- Slice the avocado, and add to the rye bread. Top with tomato slices and season with salt and pepper.
- Add the sandwich to a glass container, together with the boiled egg, and keep it in the fridge until you are ready to eat it.
Velma says
I am so glad I found this and am so grateful to you for sharing everything! I have not yet tried the recipes but I can already see that they are for me! Thank you again!
Sara @ Gathering Dreams says
So happy you liked these recipes, Velma! Let me know which one is your favorite when you try them all 🙂
Jessica Leaf says
Can someone tell me exactly what the first photo is the peanut butter banana sandwich? What is is on? Thanks!
Sara @ Gathering Dreams says
Hi Jessica,
It’s a simple peanut butter and banana sandwich on rye bread (like this one).
I hope this helps 🙂
mara says
Thank you for all your ideas! I cannot wait to start trying some of these recipes!
Sara @ Gathering Dreams says
Thanks so much, Mara 🙂
Robin Jeffcoat says
Can I make smoothies ahead of time and store them and if so how long will they last
The blender is loud and I don’t want to wake ppl up when I’m making them
Sara @ Gathering Dreams says
It depends on the type of smoothie. For example, I know my green smoothie lasts up to 24h in the fridge. But some might not last that long! But if you blend them in the evening for the morning you’ll be fine. Just give them a good shake before drinking them.
Jess says
Just tried your overnight oats!
I now prep them every day!
Delicious 😋
Sara @ Gathering Dreams says
Thank you so much Jess 🙂
So happy you like them! I eat them pretty much every day too!
Mallory says
Love these ideas! I don’t have time to prep breakfast in the morning so these are perfect!
Sara @ Gathering Dreams says
Thanks so much, Mallory!
Glad you found these breakfast ideas useful 🙂