These strawberries 'n' cream granola bars are so much better than the store-bought kind. Packed with rolled oats, coconut flakes, pepitas, and freeze-dried strawberries for a hit of tart flavor, these are perfect for breakfast or an on-the-go snack.

Get the Strawberries 'n' Cream Granola Bars recipe. These easy-to-make biscuit bombs are stuffed with all your favorite breakfast foods— scrambled eggs , crispy bacon , and cheese. Pro tip: You can heat these up in the air fryer too. Get the Breakfast Bombs recipe.

There's no ONE right way to make a breakfast burrito , but if you follow these easy rules, you're guaranteed perfect results that can even cure a hangover!

every time. Spoiler alert: We cook the potatoes in bacon fat. Get the Bacon Breakfast Burrito recipe. Banana nut muffins are the shortcut version to banana bread , and are made for breakfast meal prep.

They are light and moist, full of toasted walnuts, and just sweet enough. Grab one next time you're running out the door in the morning to improve your whole day.

Get the Banana Nut Muffins recipe. These are a cheesy and herb-studded muffin that is more like a savory scone or biscuit in texture.

The muffin itself is fantastic and we wouldn't be upset to eat it all on its own, but add a perfectly soft-boiled egg inside and we're OBSESSED. Get the Rebel Within Muffins recipe. Cooking with chia seeds might seem intimidating, but in reality this pudding couldn't be easier to whip up!

Simply add liquid, give it a good stir, and let time do the rest. We like ours topped with fresh fruit—juicy berries, sweet bananas , or fragrant pears work great—and crunchy granola , but feel free to go crazy with your favorite toppings.

Get the Chia Pudding recipe. Craving a smoothie, but not a banana fan? This blueberry smoothie is just as creamy, but skips the tropical fruit in lieu of almond butter and oat milk.

Get the Blueberry Smoothie recipe. Sprinkling the insides of the cups and the tops! with cinnamon sugar gives the muffins extra sweetness and a light crispy crunch you'll love. Get the Easy Applesauce Muffins recipe.

Although boiling a pot of water is easy, just tossing as many eggs as you want in an air fryer might be even easier. Simply cook the eggs to your desired doneness then shock them in an ice bath, and you will have perfectly hard-boiled ok, air-fried eggs. Children and adolescents who regularly eat breakfast also tend to perform better academically compared with those who skip breakfast.

They also feel a greater level of connectedness with teachers and other adults at their school, which leads to further positive health and academic outcomes.

People who eat breakfast generally have more healthy diets overall, have better eating habits and are less likely to be hungry for snacks during the day than people who skip breakfast. Children who eat an inadequate breakfast are more likely to make poor food choices not only for the rest of the day, but also over the longer term.

People who skip breakfast tend to nibble on snacks during the mid-morning or afternoon. This can be a problem if those snacks are low in fibre, vitamins and minerals, but high in fat and salt. Without the extra energy that breakfast can offer, some people feel lethargic and turn to high-energy food and drinks to get them through the day.

If you do skip breakfast, try a nutritious snack such as fresh fruit, yoghurt, veggie sticks and hummus, or a wholemeal sandwich to help you through that mid-morning hunger. Skipping breakfast was shown to be common in the most recent national nutrition survey of Australian children and adolescents, although the majority did not skip breakfast consistently.

Those most likely to skip breakfast were older females, and people who:. While skipping breakfast is not recommended, good nutrition is not just about the number of meals you have each day. Research has shown that schoolchildren are more likely to eat breakfast if easy-to-prepare breakfast foods are readily available at home.

Some quick suggestions include:. Whatever your reason for being time poor in the morning, there are still ways that you can fit in breakfast. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Actions for this page Listen Print.

Summary Read the full fact sheet. On this page. Where to get help. Why breakfast is so important When you wake up from your overnight sleep, you may not have eaten for up to 12 hours.

Essential vitamins, minerals and nutrients Breakfast foods are rich in key nutrients such as: folate calcium iron B vitamins fibre. We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation.

Learn more. A great on-the-go breakfast is both nutritious and tasty. Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant.

Research supports the benefits of eating a balanced breakfast to reduce hunger, improve nutrient intake, and reduce late night snacking. When mornings are hectic, and you need to grab something to eat as you run out the door, you can still prioritize an on-the-go breakfast that will provide sustained energy and support your overall health goals.

Breakfast should fill you up for at least a few hours. Many ready-to-go breakfasts are too low in calories or missing key nutrients to keep you full. They also can be very high in added sugar and sodium, which are two nutrients that the USDA Dietary Guidelines for Americans recommends limiting.

Our dietitian, who works with many on-the-go working parents, researched dozens of breakfast products that are ready-to-eat or ready-to-heat. She evaluated them for their balance of protein, fiber, and fat, calorie content, added sugar, sodium, and flavor.

While some of the breakfasts featured here may be enough on their own, many are best paired together or can be eaten with toppings or a side like nuts or fruit to create a well-balanced, satisfying breakfast.

Here are the best on-the-go breakfasts on the market today. It can be served warm, similar to traditional oatmeal , by adding water and heating in the microwave or cold as overnight oats ready to grab-and-go on a busy morning.

It can be hard to find oatmeal with enough protein to keep you full, but these oats pack in 12 grams of protein thanks to the addition of egg whites and almonds. The protein, combined with the fiber and healthy fats, makes this a well-rounded breakfast.

Sweetened with dates and cinnamon, RX Am Oats are just sweet enough to satisfy without giving you a big dose of sugar. To boost the calorie content to keep you full longer, you can make your oats with cow's milk which will also boost the protein content , add a scoop of nut butter, or make it as overnight oats, adding milk and Greek yogurt and leaving in the fridge overnight, ready to grab in the morning.

Or, as Jennifer Fiske, MS, RDN, LD , recommends, you can pair it with two hard boiled eggs for an easy grab-and-go breakfast.

Key Specs: Serving Size: 1 container 62g Servings per Container: 1 Calories: Added Sugar: 0g Protein: 12g Fat: 8g Fiber: 6g. Perfect Bars are made with peanut butter and milk paired with a number of dried fruits, vegetables, and other plants, which add a major boost of vitamins and minerals to your day.

With calories per bar, they may be enough for breakfast on their own for some, or you can pair a bar with a piece of fruit for a quick and easy on-the-go breakfast that will keep you full until lunch. Perfect bars also contain a significant source 12 grams of added sugar from honey, so consider how that fits into your daily intake.

Key Specs: Serving Size: 1 bar 65g Servings per Container: 1 Calories: Added Sugar: 12g Protein: 15g Fat: 20g Fiber: 4g. Evol breakfast burritos are a great option to keep in your freezer for when you need to heat and go.

With 11 grams of protein, 4 grams of fiber, and 6 grams of fat, they contain a good balance of nutrients to keep you full, though they are a little low in calories for most people.

Pair them with a banana and a latte to stay satisfied throughout the morning. Key Specs: Serving Size: 1 burrito g Servings per Container: 1 Calories: Added Sugar: 0g Protein: 11g Fat: 6g Fiber: 4g. With 19 grams of plant-based protein from the tofu and 5 gramsof fiber, this is a savory egg-free breakfast with impressive nutrition.

For those looking for a lower-carb breakfast option, this fits the bill with only 15g of carbs per serving. If you prefer more carbohydrates in the morning, you can pair it with a piece of whole grain toast, wrap it up in a tortilla to make a burrito, or grab a banana or apple for the side.

This option contains more sodium than other choices, which may be something you want to consider if you consume a lot of packaged food throughout the day. Packaged foods tend to be higher in sodium, which can add up quickly.

But consuming some higher sodium meals may not be as big of a concern for most people as we used to think. The American Heart Association currently recommends less than 1, mg of sodium per day for those with high blood pressure but recent research indicates that this may be too restrictive.

A study suggests this can be liberalized to less than 4,mg. Key Specs: Serving Size: 1 packet g Servings per Container: 1 Calories: Added Sugar: 1g Protein: 19g Fat: 23g Fiber: 5g. Not your average toaster waffle, Kodiak Cakes thick and fluffy power waffles are delicious, satisfying, and contain the nutrition to keep you energized for hours.

On top of that, the protein and fat content will help lessen the immediate blood sugar spike you may get from other waffles on the market. To make it even more satisfying and more of a complete breakfast, grab two or top one with your favorite nut or seed butter or greek yogurt and blueberries.

Key Specs: Serving Size: 1 waffle 70g Servings per Container: 6 Calories: Added Sugar: 5g Protein: 10g Fat: 10g Fiber: 2g. Finding a nutritious pre-packaged muffin is a near impossible task, but the blueberry oat muffins from Veggies Made Great are a great option.

The vegetables and gluten-free whole grains contribute fiber, and the egg whites and oats give these muffins a little protein. Key Specs: Serving Size: 1 muffin 57g Servings per Container: 6 Calories: Added Sugar: 7g Protein: 3g Fat: 2g Fiber: 3g. All you have to do is blend it up with your liquid of choice.

The 10 grams of protein comes from beans, pumpkin seeds, and hemp seeds, which also contribute some of the heart healthy fat and fiber. Pair that with the fruits and veggies in the mix, and you have a nutrient-dense breakfast to take on-the-go.

Key Specs: Serving Size: 1 pouch g Servings per Container: 1 Calories: Added Sugar: 0g Protein: 10g Fat: 7g Fiber: 12g. It has long been recommended to choose low-fat or fat-free dairy products for a variety of health benefits, but emerging evidence suggests that dairy products with some fat may improve some health outcomes including heart health.

With only calories per serving, this yogurt is not enough calories for breakfast on its own. Pair it with some fruit, a handful of nuts or some nut butter, and a scoop of your favorite granola to add extra nutrients and fiber to create a quick and easy balanced breakfast.

Key Specs: Serving Size: 1 individual container 5. One Mighty Mill bagels offer a great balance of nutrition, flavor, and texture. We recommend topping your bagel with mashed avocado to add some beneficial fat and fiber or some cream cheese for added protein.

Key Specs: Serving Size: 1 bagel 5. These mini frittata-like bites pack in 7 grams of protein per egg cup, so two bites one package can give you a good protein boost for your breakfast. We recommend pairing them with a slice of whole wheat toast and some fruit for some fiber and carbohydrates to make a quick breakfast you can eat at your office or before you head out the door.

They can be eaten cold or heated in the microwave or oven, making them a good option to keep in your fridge for busy mornings. Key Specs: Serving Size: 1 egg bite Servings per Container: 2 Calories: 90 Added Sugar: 0g Protein: 7g Fat: 6g Fiber: 0g.

Their protein bars provide 12 grams of protein entirely from pumpkin seeds, which also contribute iron, unsaturated fat, B-vitamins, magnesium, copper, and zinc to your diet.

With calories, they may be enough for some kids for breakfast on their own, but can also easily be paired with a piece of fruit and a glass of milk for a fast, balanced, filling breakfast.

Key Specs: Serving Size: 1 bar 55g Servings per Container: 1 Calories: Added Sugar: 4g Protein: 12g Fat: 19g Fiber: 0g.

Many granolas, meuselis, and cereals pack in as much added sugar as a pastry, but Seven Sundays makes a super tasty muesli with no added sugar. Enjoy it as a traditional Swiss Muesli similar to overnight oats for an on-the go breakfast.

If you have a little more time, you can eat it as cold cereal with milk, or on top of your favorite yogurt for a satisfying, nutritious breakfast. If you want to add a touch of sweetness, try topping with a drizzle of blackstrap molasses, maple syrup, or honey.

One half-cup serving contains 9 grams of protein, 6 grams of fiber, and 8 grams of plant-based fat for calories, so pairing it with either yogurt or milk and some berries or chopped apple creates a delicious breakfast that will keep you energized. Key Specs: Serving Size: ½ cup 60g Servings per Container: 6 Calories: Added Sugar: 0g Protein: 9g Fat: 8g Fiber: 6g.

For a tasty and high protein option, Oats Over Night Oatmeal packs 20 grams per serving! What makes this product so interesting is its versatility; it can be consumed as a shake on-the-go or mixed in a bowl like a regular cup of oats.

Simply mix with your favorite milk and enjoy! Each packet starts with rolled oats and whey or pea protein as its base, then a variety of natural ingredients are mixed in to create different flavors. Chia seeds and flax seeds are common components of these packets which helps boost fiber content to six to seven grams per serving.

Most of the flavors are low in added sugar—around two grams—while some flavors are higher with seven or more grams of added sugar. Depending on your nutrient needs and preferences, you can choose different flavors, including plant-based varieties.

Some favorites include, Banana Bread, Cinnamon Roll and S'mores. Key Specs: Serving Size: 1 container Servings per Container: 8 Calories: Added Sugar: 4g Protein: 20g Fat: 5g Fiber: 6g. Our team of dietitians researched on-the-go breakfast options that have a balance of protein, fiber, and fat, while also considering calorie content, added sugar, sodium, and flavor.

Some of the breakfast options featured may not be enough to have on their own, so consider pairing them with fruits, other whole grains and some healthy fats like nuts and nut butters.

We consulted Jenna Gorham, RDN for this article. Possibly most importantly, your breakfast should be something you enjoy eating. Not a fan of traditional breakfast foods? Calories are energy for our body, and eating too few calories at breakfast may actually backfire.

Research suggests that skipping or skimping on breakfast may lead to more snacking later in the day. The right number of calories will depend on your individual needs and may even vary from one day to the next depending on how much you ate the day before as well as your sleep and activity levels.

Though some people may need even more than that. In many cases this may mean combining breakfast options or adding something to your on-the-go options to boost calorie and nutrient intake. Aim for at least 15 grams of protein at breakfast to reap these benefits. Protein is found in a wide variety of plant and animal-based foods, including eggs, milk, yogurt, beans, tofu, nuts, seeds, meat, and fish.

Many whole grains contain some protein and can contribute anywhere from three to nine grams per serving.