A Dietitian’s Complete List of Breakfast on the Go Options

Do you find that mornings as a parent and family can be hectic, often leaving you rushing out the door without a nutritious breakfast? 

As a Dietitian, I’ve heard that lack of time is the most common reason people skip breakfast. That’s why I’ve created a list of convenient breakfast options for you and your family to enjoy on the go.

Why Breakfast is Important

 Breakfast is often heralded as the most important meal of the day, and for good reason. It sets the tone for your day, providing the necessary energy and nutrients to kickstart your metabolism and fuel your morning activities. As a registered dietitian nutritionist, I emphasize the importance of breakfast for several key reasons:

1. Energy Boost After a night of fasting, your body needs a fresh supply of glucose, its primary energy source, to power through the day. A nutritious breakfast replenishes your glucose levels, boosting your energy and alertness. This is particularly important for children and adolescents, who need energy for concentration and learning activities in school.
2. Nutrient Intake: Breakfast offers an excellent opportunity to incorporate essential nutrients into your diet. A balanced breakfast can provide vitamins and minerals such as calcium, iron, and B vitamins, which are crucial for maintaining good health. Including a variety of foods, such as whole grains, fruits, and proteins, ensures you start your day with a nutrient-rich meal.
3. Weight Management: Studies have shown that people who eat breakfast regularly tend to have a healthier weight than those who skip it. A nutritious breakfast can help curb hunger throughout the day, reducing the likelihood of overeating at subsequent meals. Opting for high-fiber and protein-rich foods can help you feel fuller for longer, making it easier to manage your weight.
4. Improved Cognitive Function: Eating breakfast has been linked to improved memory, attention, and cognitive performance. This particularly benefits students and professionals who must stay sharp and focused. A meal rich in complex carbohydrates and proteins can enhance brain function, supporting mental clarity and productivity.
5. Better Mood and Stress Management: Starting your day with a balanced meal can positively impact your mood and stress levels. Skipping breakfast may lead to irritability and fatigue, which can hinder your ability to handle stress effectively. Incorporating foods that are rich in omega-3 fatty acids, like nuts or seeds, can further support mood regulation.

What nutrients to include at breakfast

I encourage you to think about balancing all your meals by incorporating a variety of foods that nourish your body and mind. 

Start with a good source of protein, whether it’s lean meats, legumes, or dairy, as it serves as the foundation for muscle repair and sustained energy. 

Next, add a burst of color to your plate through a vibrant selection of fruits and vegetables, which not only enhance the visual appeal of your meal but also provide fiber and essential vitamins and minerals. 

Don’t forget to include complex carbohydrates, such as whole grains or starchy vegetables, which fuel your body’s energy needs. 

Finally, a drizzle of healthy fats, like olive oil, avocados, or nuts, can add richness and help keep you satiated. 

Combining these elements will help you and your family to maintain focus and productivity throughout the day, steering clear of any unpleasant energy dips.

Breakfast on the Go Options from a Dietitian

Each of these wholesome and nutrient-packed options can be prepared in advance, allowing you to effortlessly grab them on your way out the door or heat them up in just a matter of minutes. This convenience not only saves you time during busy mornings but also ensures that you have delicious and satisfying meals ready to fuel your family’s day.

Overnight Oats

• Banana Bread Overnight Oats by Eating Bird Food
• Peanut Butter Banana Overnight Oats by The Real Food Dietitians
• Pumpkin Pie Overnight Oats by The Real Food Dietitians
• Cookie Dough Overnight Oats by The Conscientious Eater
• Strawberry Cheesecake Overnight Oats by Wholefully 
• Chocolate Overnight Oats by Chocolate Covered Katie’s
• Apple Cinnamon Overnight Oats by Well Plated by Erin

Freezer Breakfast Burritos

• Freezer Friendly Breakfast Burritos by Budget Bytes
• Veggie Packed Freezer-Friendly Breakfast Burrito by Ambitious Kitchen
• Denver Omelet Breakfast Burritos (Freezer Friendly) by The Real Food Dietitians
• Freezer Friendly Southwestern Breakfast Burritos by Erin Lives Whole

Freezer Breakfast Sandwiches

• Freezer Breakfast Sandwiches from Tastes Better from Scratch 
• Veggie Packed Freezer Breakfast Sandwiches by Budget Bytes
• Make-Ahead Freezer Breakfast Sandwiches by The Real Food Dietitians 
• Copycat Starbucks Spinach Feta Wrap Recipe by Lauren Fit Foodie

Smoothie 

• Cinnamon Roll Breakfast Smoothie by I Heart Naptime
• Tropical Mango Iron Rich Smoothie by Nourished by Nic
• Berry Protein Smoothie by Real Food Whole Life
• Best Green Smoothie Recipe by Joy Food Sunshine 
• Chocolate Protein Smoothie by Mel’s Kitchen Cafe

Egg Muffins

• Egg Bites with Bacon and Gruyère by Once Upon a Chef
• Egg Muffins with Spinach, Peppers, and Tomatoes by Well Plated by Erin
• Mediterranean Egg Muffins by The Mediterranean Dish
• Red Pepper Egg Bites (Starbucks Copycat Egg White Bites) by The Balanced Nutritionist
• 4 Breakfast Egg Muffins (Baby, Toddler, and Kid Approved) by Baby Foode

Muffins

• Healthy Banana Muffins by Kristine’s Kitchen
• Healthy Blueberry Muffins by Well Plated by Erin
• Healthy Apple Muffins by Cookie and Kate
• Zucchini Muffins by Love and Lemons
• Healthy Chocolate Chip Muffins by Family Food on the Table
• Healthy Chocolate Muffins by Well Plated by Erin
• Healthy Morning Glory Breakfast Muffins by The Natural Nurturer
• Healthy Pumpkin Muffins by Cookie and Kate

Breakfast Bars 

• Baked Oatmeal Breakfast Bars by Well Plated by Erin
• Healthier Oatmeal Peanut Butter chocolate Chip Breakfast Bars by A Savory Feast
• Oatmeal Breakfast Bars by Krolls Korner 
• Blueberry Oatmeal Breakfast Bars by Iowa Girl Eats
• Homemade Granola Bars by Love and Lemons
• Pumpkin Oatmeal Bars by Eating Bird Food 
• Healthy Breakfast Bars with Jam by Yummy Toddler Food 
• Maple Cinnamon Oatmeal Breakfast Bars by Iowa Girl Eats

Chia Pudding

• Chia Seed Pudding by Love & Lemons
• Overnight Chocolate Chia Seed Pudding by Minimalist Baker
• Protein Chia Pudding by Eating Bird Food 
• PB&J Chia Pudding by Nourished with Trish
• Peanut Butter Chia Pudding by Eating Bird Food
• Pumpkin Pie Chia Pudding by Nourished by Nic
• Strawberry Chia Seed Pudding By Bowl of Delicious 

Final Thoughts

Breakfast is often called the most important meal of the day, and for good reason! It fuels your mornings with sustainable energy, provides essential nutrients, helps manage your weight, boosts cognitive function, and can even lift your mood while reducing stress.

But don’t let those hectic mornings keep you from enjoying a delicious, nutrient-dense breakfast! Check out some fantastic on-the-go breakfast options in this article that fit perfectly into your busy schedule.

I’d love to hear from you! Share your favorite grab-and-go breakfast in the comments below!