10 Healthy Breakfast Meal Prep Ideas This Year

Breakfast is much more enjoyable when you don’t have to wake up extra early to make it. Meal prepping can remove that problem, especially if you’re trying to eat healthier. Check out these healthy breakfast meal prep ideas to get inspired for your next week of morning fuel.

Healthy Breakfast Meal Prep:

1. Peanut Butter Overnight Oats

Oatmeal has plenty of fiber to keep you full and regulate your digestive system. All you need is some extra protein to hold you over until lunch. Peanut butter provides that while adding nutty undertones by soaking the oats overnight. The protein will even prevent unwanted snack cravings because it will balance your blood sugar.

2. Spiced Yogurt Muffins

There’s nothing more delicious than a muffin with your coffee. Spiced yogurt muffins are packed with protein and ready to eat whenever you need to hit the road. One batch will last the entire week. Non-dairy yogurt also works with a vegetarian diet, so you don’t have to compromise your lifestyle to cook less often in the morning.

3. Kale Breakfast Salad

If you prefer to sit and read the news in the morning, enjoy a kale breakfast salad with your tea or coffee. Add whatever toppings you like, like sausage and eggs. You’ll get all the nutrients you need to fuel your metabolism, immune system and more. Kale is also beneficial because it contains phytonutrients that prevent acne, so you’ll look as great as you feel after eating healthy breakfasts every morning.

4. Vegan Granola Bars

Granola bars are another meal-prep solution that will last busy families all week. Use vegan ingredients to make no-bake bars this weekend and include your favorite foods. No matter how you make them, your granola bars will be a satisfying breakfast and even become an extra snack during the day.

5. Frozen Breakfast Burritos

Many meal preppers stick with freezer recipes like breakfast burritos. You could make enough for everyone in your family, label their names on their individual wraps and reheat whenever they’re hungry.

Burritos can become healthier breakfast meal prep ideas if you choose low-carb wraps and multiple veggies. Wrap them up with scrambled eggs, ham or bacon to create the ultimate breakfast meal prep routine that pleases the pickiest eaters.

6. Sweet Potato Hash

When cold morning air chills your bones, reach into your fridge for some warm sweet potato hash. Anyone can make it in a large skillet and combine their diced potatoes with sausage, bell peppers and any other breakfast foods they prefer.

Separate the hash into individual containers for each day of the week. They’ll be ready to go in the mornings with preferred toppings. Garlic sauce, sour cream and guacamole are popular choices that add extra flavor to this meal. Remember that the key to a tasty potato hash is to cook potatoes until they’re crispy and caramelized. Quickly adapt it to your personal taste — add corn or more cilantro for that extra freshness.

7. Banana Oatmeal Breakfast Cookies

Fuel your body with protein-rich food before heading out to the gym. These cookies aren’t just great for busy mornings but for sharing with the whole family. All you need are four ingredients, which you can freeze for the days ahead.

In a large bowl, mash bananas and mix with eggs and butter. Add quick or rolled oats, then mix thoroughly until combined. Add any add-ins of your choice, such as nuts and raisings. Bake for around 20 minutes, let it cool and enjoy it for the rest of the week.

8. Spinach & Feta Quiche

This gluten-free meal is ideal if you want to skip calories and fat. The eggs, spinach and milk provide around 89% of your vitamin A daily requirement. Spinach, onion, garlic and dill all add to the antioxidant content of the quiche, which helps fight free radicals in the body.

In a large skillet, cook onion, garlic and squeezed-dry spinach. Meanwhile, add dill, milk, eggs, lemon zest, salt and pepper in a medium bowl. Pour the spinach mixture evenly into a lightly coated 9-inch pie pan. Sprinkle with feta before pouring in the egg mixture. 

9. Veggie-Packed Breakfast Sandwich

Gear for the busy days ahead with these freezer-ready breakfast sandwiches. While this recipe primarily requires spinach and roasted red peppers, you can add any vegetable. Popular alternatives and additions include mushrooms, broccoli, onion, corn and zucchini. Remember that when adding fresh vegetables, sauté them a bit to release moisture before stirring them into eggs.

In a large bowl, mix eggs, salt, milk and pepper. After squeezing the moisture from spinach, add it to the mixture with your veggies. Coat a casserole dish with non-stick spray, pour the mixture and eggs into the dish and bake for about 30 minutes. Build the sandwiches by adding a baked egg and one slice of cheese to each English muffin. 

10. Green Smoothie

If you can conquer the day with a fiber-rich drink, opt for this energizing smoothie recipe. Everything in this drink comes from fresh veggies, fruits and grains you love. It’s the ideal pick-me-up smoothie that can fuel your days with energy.

Plus, it’s easily customizable — all you need are leafy greens, milk, fruits and add-in of your choice. The best ratio for a single serving would be a cup of veggies, a cup of liquid, one and a half cups of fruits and a tablespoon of superfoods, such as grains. Popular combinations include spinach, banana, apple, oat milk and chia seeds.

Simply put all the washed and peeled ingredients in a blender and let it work. However, be careful about blending it too long, as blades can make greens appear almost brownish. Since this is a pretty straightforward process, making it every two days is recommended to reap the benefits of having it prepared fresh. After all, it only takes around 10 minutes to prepare, making it easy for you to squeeze in a breakfast prep moment on early mornings or late nights.

Try Healthy Breakfast Meal Prep Recipes

Consider what you’d enjoy most after waking up. Whether you want a savory hash or sweet yogurt parfait, you’ll get everything done on Sunday afternoons and never worry about cooking in the morning again.

Original Publish Date August 17, 2022 — Updated 4/2/2024