The best healthy breakfasts on the go are ones you prepare the night before or can grab in under 2 minutes: overnight oats, a smoothie with yogurt or milk, a whole grain wrap with egg or peanut butter, boiled eggs with fruit, or plain yogurt with berries and nuts in a jar. Aim for three things: a fiber-rich carbohydrate, such as oats or whole grain bread; a protein, such as eggs, yogurt, milk or nut butter; and some fruit or vegetables. That combination keeps you full until lunch far better than a pastry, cereal bar or sweet coffee drink. The NHS says a healthy breakfast high in fiber and low in fat, sugar and salt can help you get the nutrients you need.
Grab-and-go breakfast ideas
| Breakfast | Prep | Why it works |
|---|---|---|
| Overnight oats | 5 minutes the night before | Fiber from oats, protein from milk or yogurt |
| Smoothie with yogurt and oats | 5 minutes | Quick to drink on the way, if it includes protein and fiber |
| Boiled eggs and a piece of fruit | Boil a batch on Sunday | Protein and fiber; no prep in the morning |
| Whole grain wrap with peanut butter and banana | 2 minutes | Easy to eat with one hand |
| Yogurt jar with berries and nuts | 5 minutes the night before | Protein, fiber and healthy fats |
| Egg muffins | Bake a batch at the weekend | Reheat or eat cold; add vegetables |
| Whole grain toast with avocado or cottage cheese | 5 minutes | Wrap it in foil to take with you |
| Homemade breakfast bars | Bake a batch | Lower in sugar than most shop-bought bars |
Overnight oats
Mix 40 g (½ cup) of rolled oats with 120 ml (½ cup) of milk or soy milk and 2 tablespoons of plain yogurt in a jar. Add a teaspoon of chia seeds and some fruit, such as berries, grated apple or banana. Close the lid and leave in the fridge overnight. In the morning, it’s ready to eat cold, and it travels well.
Per serving, made with 2% milk, the oats and milk provide about 210 calories, 9 g of protein and 4 g of fiber, according to USDA FoodData Central values, before fruit and yogurt. Our article on whether oats are healthy explains why they keep you full.
Variations:
- Apple pie: grated apple, cinnamon and walnuts.
- Peanut butter and banana: a spoonful of peanut butter and sliced banana.
- Berry: frozen berries, which thaw overnight.
- Tropical: mango and a little coconut.
Smoothies that last until lunch
A smoothie can be a quick breakfast, as long as it includes protein and fiber and isn’t just fruit. Blend:
- A handful of spinach or kale.
- Half a banana or a handful of berries.
- 150 g of Greek yogurt or 200 ml of milk or soy milk.
- 2 tablespoons of oats or a tablespoon of chia seeds.
- Water to thin.
Keep the portion to about 250 ml, and drink it with something solid if you’re very active. Our comparison of smoothies vs juice explains why fruit-only smoothies aren’t the best choice, and our green smoothie recipe has a full method.
Make-ahead protein options
- Hard-boiled eggs: boil 6 to 8 at the start of the week and keep them in the fridge, in their shells, for up to a week. Our guide on how long to boil eggs gives exact timings.
- Egg muffins: whisk eggs with chopped peppers, spinach and a little cheese, pour into a muffin tin and bake at 180°C (350°F) for 20 minutes. Cool, refrigerate and eat within 3 to 4 days.
- Yogurt pots: layer plain Greek yogurt, fruit and a sprinkle of nuts or seeds in jars. Add crunchy toppings in the morning so they stay crisp. Our Greek yogurt parfait works well in a jar.
Choosing breakfast when you’re out
If you buy breakfast on the way to work or school, good choices include:
- Plain porridge or oatmeal, topped with fruit rather than syrup.
- A whole grain bagel or roll with egg, or with cream cheese and smoked salmon.
- Plain yogurt with fruit.
- A banana and a small bag of nuts.
- A latte or cappuccino made with milk, without flavored syrups.
Less healthy choices to keep for occasional treats include pastries, muffins, sugary cereal bars and large flavored coffee drinks, which can contain as much sugar as a dessert. Our guide to healthy takeout has more tips for eating out.
Food safety on the go
- Keep it cold. Yogurt, eggs, milk-based oats and smoothies should stay in the fridge until you leave and be eaten within a couple of hours, or kept with an ice pack in an insulated bag, as the USDA advises not leaving perishable food out for more than 2 hours.
- Use clean, sealed containers and wash them well each day.
- Eat homemade smoothies on the day you make them.
Is skipping breakfast bad?
Not necessarily. Some people aren’t hungry in the morning and eat well later. But for many people, skipping breakfast leads to mid-morning hunger and snacking on less healthy foods. The NHS advice is not to skip breakfast if you can help it. If you’re not hungry early, take something with you and eat it mid-morning. Our list of high-protein breakfast ideas has more options.
Common questions
What’s the quickest healthy breakfast?
A banana and a pot of plain yogurt, or a slice of whole grain toast with peanut butter. Both take under 2 minutes.
Are breakfast bars healthy?
Many are high in sugar and low in protein. Look for bars with whole grains or nuts as the first ingredient and less than 10 g of sugar per bar, or make your own.
What should I drink with breakfast?
Water, milk, tea or coffee are all good choices. Keep fruit juice to a small glass of about 150 ml, with your meal.
Can I eat overnight oats warm?
Yes. Heat them in the microwave for 1 to 2 minutes, stirring halfway, until hot all the way through.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
