9 Healthy Breakfast Ideas for Days When You Have No Time

Not every day starts with a leisurely cup of coffee on your back deck (wouldn’t that be nice). Check out these healthy breakfast ideas for days when you’re rushing out the door.

It might surprise you that a few small changes to your breakfast routine can go a long way in changing how you feel throughout the day, and what kind of results you see from your workouts.

What changes, you ask?

For starters, eating it.

While intermittent fasting is all the rage, it’s not for everyone. And if you are calling “skipping breakfast” intermittent fasting, there are better ways!

Beyond that, trading in the drive-thru dessert-in-a-coffee cup for a real deal breakfast can save you calories (mostly in the form of added sugar and fat), save you money and contribute to your fitness goals

What makes a healthy breakfast healthy?

Each of the breakfast ideas listed here meet a these criteria:

1] Nutrient Dense

Nutrient dense: having a high vitamin and mineral content in relation to its weight. An orange is nutrient dense. Orange marmalade, not so much.

To meet this criteria, keep it simple. Choose unprocessed foods that are as close to their whole, natural state as possible. *The last two healthy breakfast ideas on this list are found in the freezer section of the grocery store, but they have been chosen carefully so as to meet this criteria as much as possible!

2] Balanced

A balanced diet, and a balanced meal, incorporates each of the three macronutrients: protein, fats and carbohydrates.

Why is that important?

That’s important, especially at the first meal of the day, because your body needs the proper nutrition to function effectively (especially if you are dieting). Negating balance in favor of keto or no fat diets makes you more susceptible to fatigue, illness and poor performance.

3] Under 400 Calories

While a belly full of nothing but caffeine isn’t ideal, a massive breakfast isn’t necessary either. Each of the following healthy breakfast clocks in around the 400 calorie mark, a target that studies find to be ideal for a healthy body weight.

9 HEALTHY BREAKFAST IDEAS FOR DAYS WHEN YOU’RE IN A RUSH

Tropical Overnight Oats

Load it up with coconut, pineapple and mango and girlfriend, I’m IN.

Ingredients: 1/2 cup rolled oats, 3/4 cup unsweetened coconut milk, 1/4 cup diced pineapple, 1 tablespoon chopped dried mango, 1 1/2 teaspoons chia seeds, 1 1/2 teaspoons shredded coconut (preferably toasted).

Make it: Combine oats, coconut milk, pineapple, mango and chia in a 16 ounce mason jar with a lid. Mix well, cover and chill overnight. Top with coconut in the a.m. before eating!

Avocado and Eggs on Toast

Toast, egg, avocado, sea salt. Simple ingredients. Major nutrient punch.

Here’s how to make this healthy breakfast idea even simpler and/or healthier:

• Hard boil and peel eggs the night before.
• Cut the avocado in half and separate the two halves. Use a fork to scrap and mash the avocado right in the outer skin before using a spoon to scoop and spread.
• Add spicy greens like arugula and a squeeze of lemon for an extra kick.

Smoothies

Nothing gets easier than a smoothie in the morning! Wait, yes, something does: pre-prepped freezer smoothies. If you know that mornings are always rushed, measure ingredients for a single smoothie into a Tupperware or Ziplock bag, and freeze. All you have to do in the morning is dump into a blender with a liquid of your choosing, a handful of greens and press blend.

Overnight Yogurt Parfaits

You could certainly get fancy and make your own jam, like this 5-minute Triple Berry Chia Seed Jam I made in April, but you don’t have too. That being said, do be sure to buy high-quality ingredients: plain Greek yogurt and no sugar added jam.

In a 16 ounce mason jar combine 6 ounces of plain Greek yogurt with 1 teaspoon of maple syrup and 1 teaspoon of chia seeds. Layer on 2 tablespoons of jam and 2 tablespoons of oats. Chill overnight and top with nuts in the morning before eating.

PB and Banana Protein Waffle

Remember EGGO waffles you had as a kid? You’re not using EGGO waffles.

But you can use frozen waffles from the grocery store. My favorites are Kashi products or Kodiak Cake Protein Waffles. Toast, spread with a tablespoon of natural peanut butter and sliced banana and boom, out the door you go.

Smoked Salmon Pinwheels

Feeling more grown up than a waffle? #judgementfreezone

Smoked salmon is perfect for breakfast. It’s packed with protein and heart-healthy omega 3 fatty acids, a nutrient that most Americans lack in their diet.

Ingredients: 1 whole grain tortilla, 3-4 ounces high-quality smoked salmon, 1/2 cup baby spinach leaves, 1-2 ounces whipped cream cheese, 2 teaspoons fresh dill, squeeze of lemon, salt and pepper.

Make it: in a small bowl, combine cream cheese, dill, lemon, salt and pepper (do this the night before to save time in the morning). When ready to eat, spread cream cheese in a thin layer on the tortilla, top with spinach and 3-4 ounces of smoked salmon. *You can put the entire meal together the night before for a zero-minute meal in the a.m.

Freezer Burritos

Freezing eggs? Yup!

Make a large batch of scrambled eggs with your favorite veggies and a pinch of cheese. Build your burritos on whole grain tortillas, wrap individually and freeze! You’ll want to pull your meal out the night before so that it has time to thaw. Just throw in the oven or toaster oven while you get ready!

Fun flavor combos to try:

• sauteed onions and peppers mixed into the eggs with salsa and black beans
• fresh herbs and arugula with 2 teaspoons of goat cheese
• peppers, onions and diced ham for the ultimate frozen Denver burrito

EVOL Chicken Apple Sausage, Egg White and Cheddar Breakfast Sandwich

Go to the EVOL website and you’ll see “Ingredients” as one of the three menu options. Click on it, and you’ll find a simple page with 14 ingredients, all with a short blurb underneath. Why so simple? Because real food shouldn’t need too much of a disclaimer.

EVOL has a slew of frozen breakfast options but I find this sandwich just hearty enough to fill me up with a piece of fruit on the side. Plus, it clocks in at 200 calories so if your belly is extra grumbly, popping two of these sandwiches in the microwave is just right!

Good Food Made Simple Southwestern Veggie Bowl

Same ingredient simplicity goes for Good Food Made Simple, which is why they’re products fit seamlessly onto this list. Fresh, natural ingredients fill the breakfast bowls. And I’m a sucker for salsa so #win. As far as healthy breakfast ideas go, this one fits the criteria AND can be brought all the way to work!