Stop skipping breakfast and saving your meals for later, only to find yourself overeating at dinner. Eat something good, save money and time with these quick and easy healthy breakfast meal prep ideas! These recipes are perfect if you want to eat healthy while living an actual life.
High in protein, fiber, and essential vitamins, these make-ahead breakfasts will keep you full and energized until lunch. These are some of my favorite recipes and include sweet and savory options that you can eat on the go, like muffins, egg bakes, overnight oats, as well as meals you can reheat for slower mornings – like healthy apple crumble.
Why I Meal Prep Breakfast
Trust me, I am also not the biggest fan of eating the same thing every day. But meal prep really doesn’t mean you have to have the same thing every single day. It just means to be prepared for the week with food that is good for you and you actually like. You:
- save time
- keep your money
- eat something healthy and delicious for breakfast
- stop overeating later in the day
In the past, I’d always fail to make meals for the next few days and then every morning I’d end up drinking two cappuccinos for two reasons. 1/ They’re delicious and 2/ they made me feel like I actually had breakfast. Even though I didn’t. Result – acid reflux, nutrient deficiencies and late night eating. I’m done with that.
So, I started meal prepping breakfasts that I can just grab and go. Like healthier breakfast cakes, muffins or overnight oats or egg bakes for a savory option. These really did taste good even on the 3rd or 4th day and I didn’t have to spend any time preparing breakfast in the morning.
Healthy Breakfast Meal Prep Ideas
Invest some time to prepare one, two or three of these tasty breakfast recipes on Sunday, Monday…Whenever you choose, so that you can start your mornings right and stop feeling stressed and rushed!
Easy Grab-and-Go Breakfasts You Can Eat Cold
1. Easy Overnight Oats
If you’ve been on the internet for the past 4-5 years you must know about overnight oats! The mother of almost no-prep healthy breakfasts. You just put everything in a jar the night before, add some toppings and take them with you – for whenever you get hungry. I love overnight oats, especially during summer and there are many many options for toppings. Here’s my favorite made with yogurt and a great plant-based recipe made with chia seeds.
2. Easy Chia Pudding
Chia pudding to me is like the lightened-up version of overnight oats. It’s a very similar process and you’ll be surprised how refreshing and good this breakfast can taste. Just like overnight oats, you can keep it in the fridge for about 3 days and top it with whatever you wish. In the photo, you can see it with a fresh chopped apple, pecans and a dash of cinnamon – super healthy, easy and quick. Recipe here.
3. Savory Oatmeal Feta Muffins
These savory breakfast muffins are addictive! Like, I get it, they’re not loaded with vegetables, but they are healthier! Using eggs, feta cheese and oats these will fill you up until noon. Store in the fridge for 3-4 days and heat up in the oven for best results. Recipe here.
4. Healthy Apple Breakfast Cake
This healthy breakfast cake is one of the most popular recipes on my blog and I can tell you – it really is that good and it’s really easy to make! Even better, it’s kid-friendly and perfect for meal prep as it gets better in the fridge overnight or for the next few days. You can find the recipe here.
5. Homemade Healthy Granola Recipe
Mix some oats with nuts, spices and honey, heat that mix up for about 5-8 minutes, let it cool off and you’ve got yourself the most delicious homemade healthy granola. Store in an airtight container and enjoy with your favorite milk or yogurt and some fruit. Recipe here.
6. Flourless Carrot Cake
Carrot cake is one of my favorite desserts, and this is a very simple version without a frosting that is great for breakfast with your coffee! It’s kid-friendly, made with oats, carrots, honey, eggs and coconut oil or butter. Recipe here.
7. High-Protein Breakfast Pizza Bake
Yes, you can eat pizza for breakfast! This is actually one of my go-to healthy breakfasts! Sometimes I make it into muffins, sometimes into this “bake”. It is simple, high-protein and tastes good! You’ll need eggs, ham, cheese and some ground oats to make this meal prep and kid-friendly savory breakfast. Double the recipe to have enough for the next 3 days. Recipe here.
8. Blueberry Oatmeal Cookies
Turn your favorite muffins into cookies, why not? They’re delicious and dare I say, a bit easier to make than muffins. At least there’s less cleanup involved in my opinion. I absolutely love these flourless oatmeal blueberry cookies and to me they’re great for breakfast too! Recipe here.
9. Healthy Breakfast Yogurt Cake
This flourless healthy breakfast oatmeal yogurt cake recipe came into my life as a way meal prep my oatmeal pancakes for the week. It’s moist, it’s fluffy and it’s the perfect companion for that morning / or afternoon coffee or tea! Recipe here.
10. Banana Oat Muffins
Now you know what I’m going to make with the two bananas I left for a quick snack in the car 3 days ago and never actually ate. These healthy banana breakfast muffins come together super easily, have no added sugar in them and there’s no actual flour involved, only healthy ingredients like oats, bananas and eggs. Recipe here.
11. Chocolate Oatmeal Cake For Breakfast
Ever wanted to start your day with chocolate? Good news: I’ve got the cake just for you. This chocolate oatmeal cake is chocolatey and super painless to make. You basically throw things into a bowl, tell a spell and bake. The breakfast cake is also flourless, dairy-free, nut-free, high in fiber and very filling. The recipe is here.
12. Savory Spinach Feta Muffins
Made with spinach, feta and eggs, I was originally going to call this recipe Spanakopita muffins, because it tastes very much like the Greek spanakopita. Without the phyllo pastry – we’ll use oats to make the muffins flourless and still rich in fiber and gluten-free. Recipe here.
13. Flourless Oatmeal Blueberry Muffins
Who doesn’t love a blueberry muffin for breakfast? These healthier muffins are delicious, fluffy and kids love them too! Recipe here.
14. Healthy Flourless Breakfast Oatmeal Banana Cake
Another way to use up old bananas! Why not make a breakfast banana cake and start your mornings with a slice or two of that and some coffee or tea? The recipe is here.
15. Yogurt With Berries and Nuts
I guess meal prep or a recipe aren’t necessary here – it’s just a quick cold breakfast idea! Grab some unsweetened yogurt you like, top with honey or maple syrup, nuts (I love pecans or walnuts) and fresh seasonal fruit. Breakfast is ready!
16. Easy No-Bake Breakfast Cookies
No need to bake cookies – keep it simple with this tasty breakfast idea that involves some mixing, shaping, and leaving in the fridge. Ingredients include natural peanut or almond butter, sunflower seeds, shredded coconut, and honey or maple syrup. Recipe here.
Savory High-Protein Breakfast Meal Prep Ideas
Now, if you’re looking for savory breakfast meal prep ideas that are high-protein and portable, these are the recipes you need to save – some with eggs, some without. We’re starting with a very obvious and versatile option.
17. Hard-Boiled Eggs
When you have hard-boiled eggs in the fridge, you can quickly assemble sandwiches like this one or this Mediterranean toast, or even my new favorite low-carb wraps in around 5-10 minutes. Hard-boiled eggs are super versatile, so if you know you get bored with eating the same things every day, this is definitely the best high-protein option.
18. Tuna Breakfast Quiche
Canned tuna, a little bit of cream cheese, veggies and eggs make a great crustless breakfast quiche! Won’t lie to you, I can eat this any time of the day. This quiche recipe comes with 13g protein per 125 calories and is super easy to make. It also keeps so well in the fridge for 3-4 days. The recipe is here.
19. Easy Breakfast Quesadillas
Filled with scrambled eggs, spinach, zucchini, jalapenos and cheese these meal prep quesadillas are just perfect for breakfast when you need a hearty meal. Fill up, fold in half and store refrigerated, then toast on both sides until golden brown and you’re ready to go. Recipe here.
20. Easy Chicken Breakfast Bake
If you’ve got some leftover chicken and want to eat more protein at breakfast, this egg bake should be your choice. It’s lower in carbs and it’s really satisfying and tasty. Recipe here.
21. Low Carb Breakfast Egg Bake
And…because that was so good and we’ve still got some chicken left, why not make another egg bake that is lower carb and grain-free? Yes, we will. With eggs, shredded chicken, peppers, cheddar cheese and some butter this savory breakfast bake packs 15g of protein per 200 calories. You can find the recipe here.
22. Mediterranean Tuna Pie
Enjoy this Mediterranean tuna pie for breakfast, lunch or dinner! Full of Mediterranean flavors, this simple canned tuna recipe makes a tasty portable meal that is high-protein and filling! Recipe here.
23. Savory Vegan Breakfast Toasts
The spread for these toasts is high-protein high-fiber and plant-based. It’s a great meal prep breakfast recipe, as it stores well in the fridge for 3 days. Make it, pack in a container and spread some over toasted bread in the morning. Recipe here.
24. Easy Tuna Spread
Listen, I know it’s a ton of tuna on this list, but it’s convenient. That said, you can also use cooked salmon or whatever type of other cooked protein you wish for this spread. It’s simple and it stores well in the fridge for the next 3 days. Toast some whole grain bread and spread or wrap with some chopped veggies for a quick healthy meal in the morning. Recipe here.
Meal Prep Breakfasts To Reheat
If you have a bit more time in the morning, but still no desire to cook early – try these delicious, healthier cozy breakfast options.
25. Healthy Breakfast Apple Crumble
Oats, apples, pecans and coconut oil are some of the ingredients you need to make this healthy breakfast apple crumble. Make a big batch for the week, store in the fridge and heat up in the oven when you want to eat it. It’s really delicious with some milk too! Recipe here.
26. Healthy Breakfast Peach Crumble
This is a 10-minute healthy version of peach crumble that you can prepare on the stove with peaches, honey, oats and cinnamon. To meal prep, make more and keep the peaches and the crumble separately in the fridge. Heat up in the oven before serving with some yogurt or milk of choice. Recipe here.
27. Healthy Oatmeal Cherry Crumble
As you can tell, I love breakfast crumble and cherries are one of my favorite foods ever. So this is a no-brainer. The crumble is made with oats and almond flour and it’s just sweet enough. This is perfect for breakfast when served with some milk or yogurt. The recipe is here.
Meal Prep Breakfast FAQ
How To Store
The best way to store these meals is in airtight containers like jars or Tupperware in the fridge. Even if they don’t spoil at room temperature (like muffins or cookies), refrigerating will keep them fresh longer.
How Long Do Meal Prep Breakfasts Last In The Fridge?
Generally, most prepped breakfasts, like muffins, bakes and cookies stay fresh for 3 to 5 days in an airtight container. For overnight oats and chia pudding, which have more moisture – store up to 3 days.
Are these Breakfast Ideas Good for Weight Loss?
Yes! These recipes focus on nutrient-dense foods with protein and fiber, which are the two most important factors for satiety. By prepping ahead, you avoid the high-calorie nutrient-poor “grab-and-go” pastry options at coffee shops.
How To Meal Prep & Eat Healthy All Week
If you’re struggling with eating healthy most of the week, I recommend creating a weekly menu, a meal plan that you will want to follow. With meals you’re excited to eat! This will help you save time, reduce food waste and if you have a specific physical goal like weight loss, fat loss or muscle gain help to keep you on track. If you don’t have a meal planner yet, you can purchase the meal planner template that I use here. Remember to use the code NTB20 to get 20% off your order.
How To Not Get Sick and Tired of Meal Prep Food
You don’t want to go crazy when you’re meal prepping for the week! Don’t make a ton of food at the beginning of the week that you’re not going to eat later. It’s best to figure out when you will not have time to cook or eat and make food for those days. When it comes to breakfast, pick out 2 recipes that you will want to rotate. What I like to do is make one breakfast recipe on Sunday and another one on Wednesday night, so that they still taste pretty fresh and I don’t get sick of eating the same thing every morning. After 3 days I’m usually done and that works for me.
How To Reheat
As you probably noticed, most of the healthy meal prep breakfast recipes need no reheating. But when needed, you can always use the oven. I don’t like microwave for reheating baked foods, as they soften lose their texture.
Healthy Breakfast Grocery List
As you can tell from the breakfast recipes, there are many ingredients you probably already have at home. Most of them are pantry staples and the rest is fresh fruit and vegetables. Here’s a small shopping list with healthy breakfast foods for when you’re doing your weekly groceries:
Grains, Legumes, Nuts & Seeds:
- oats
- almonds
- sunflower seeds
- chia seeds
- flaxseed
- canned chickpeas
Protein:
- eggs
- Greek yogurt
- chicken
- cheese
- canned tuna
Produce:
- apples
- bananas
- peaches
- blueberries
- pumpkin or pumpkin puree
- carrots
- broccoli
- spinach
And things like honey, spices, herbs and coconut oil.
More Healthy Meal Prep Recipes:
I hope you found some new breakfast ideas that you will want to meal prep this week and I hope you try and love them as much as I do!
Healthy Breakfast Meal Prep Ideas
Stop skipping breakfast! This roundup of 25+ healthy meal prep breakfast ideas is perfect for busy mornings. Discover easy, high-protein recipes like egg muffins, overnight oats, cookies and breakfast burritos.
Ingredients
Breakfast Blueberry Cookies
- 1 1/4 cup oats
- 1/4 cup butter, melted
- 2 1/2 heaping tbsp dark brown sugar
- 1/3 cup blueberries
- 1 egg
- 1 1/2 tsp vanilla
- 1/2 tsp baking soda
Instructions
- Preheat your oven to 180C or 350F.
- Mix all ingredients except for the blueberries by blending using a blender, a hand blender, or if using oat flour - stirring manually.
- Gently add in 1/2 the blueberries, doing your best to not break them apart.
- Grease a baking pan or line it with baking paper and shape the cookies with your wet hands, taking the dough with a spoon. Press in a few blueberries on each cookie, as desired.
- Bake for about 10-12 minutes.
- Let the cookies cool off and enjoy!
Notes
You can find the original recipe here.
Nutrition Information
Yield 10 Serving Size 1Amount Per Serving Calories 101Total Fat 6gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 2gCholesterol 31mgSodium 108mgCarbohydrates 10gFiber 1gSugar 3gProtein 2g
Originally published in September 2021, last updated with new recipes in December 2025.