Make-Ahead Breakfasts for Busy Mornings

Busy mornings don’t mean you have to skip breakfast or make do with breakroom donuts. Whether you’re a breakfast newbie or already in a good groove with morning eats, these make-ahead recipes will up your early morning quality of life.

Overnight Oats

The beauty of overnight oats is that you can make them the night before in the container you plan to eat them from—and just grab it from the fridge on your way out the door in the morning. It can be easy to go crazy with the add-ins, but this recipe provides a realistic balance of nutrients to give you the boost you need without going overboard.

Ingredients:

• 1/4 cup oats
• 1 tablespoon chia seeds
• 1 tablespoon ground flax
• 1/2 banana, sliced or ¾ cup berries
• ¼ teaspoon vanilla extract
• ¼ teaspoon cinnamon
• ½ cup plain yogurt*
• ½ cup milk of choice*

Directions:

1. Mix all ingredients in a bowl or to-go container until well mixed. Cover and leave in the fridge to soak overnight.
2. In the morning, uncover and enjoy!

*If you use almond milk, coconut milk, hemp milk, or other low-protein non-dairy milk and yogurt, add a scoop of protein powder to help make it more filling.

Pumpkin Cheesecake Power Bowl

Tasty and filling, the luxurious flavor and texture will make you feel like you’re eating cheesecake for breakfast.

Ingredients:

• ¾ cup plain Greek yogurt
• 1 tablespoon oats
• 1 tablespoon ground flax
• 1 tablespoon chia seeds
• 1 tablespoon coconut flour
• ¼ teaspoon vanilla extract
• ¼ teaspoon pumpkin pie spice
• 1 teaspoon maple syrup or stevia
• 1/2 cup pumpkin puree

Directions:

1. Mix all ingredients in a bowl or to-go container until well-mixed. Cover and leave it in the fridge to soak overnight or for at least four hours.
2. When you’re ready to eat, uncover, and enjoy!

Egg and Veggie Muffins

These are a breeze to make and easy to reheat in the microwave for a convenient savory breakfast. This recipe makes six muffins, but it can easily be multiplied.

Ingredients:

• 6 eggs or 1 ¼ cup liquid egg whites (or a combination of eggs and whites)
• 1 ½ cup chopped veggies (i.e. broccoli, spinach, mushrooms)
• Salt and pepper to taste (optional)
• ¼ cup cheese (optional)

Directions:

1. Preheat the oven to 350 degrees F.
2. Line or grease a muffin tin.
3. Whisk together eggs or egg whites, spices, and cheese.
4. Divide the egg mixture between muffin cups. Add vegetables.
5. Bake 15-20 minutes or until set.

Easy Oatmeal Muffins

These are great with some peanut or almond butter spread on top for some extra staying power in the morning. You can also crumble one into your favorite yogurt.

Ingredients:

• 1 egg
• 2 tablespoons coconut oil, melted (or butter or canola oil, if preferred)
• 2 tablespoons honey or maple syrup
• 2/3 cup milk of choice
• ¼ cup apple sauce (unsweetened)
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin pie spice
• A pinch of salt
• 1 ½ cups rolled oats
• 1 teaspoon baking powder
• 1 apple, chopped into small pieces.

Directions:

1. Preheat oven to 350 degrees F.
2. Line a muffin tin with muffin liners.
3. In a large bowl, whisk egg, oil, and syrup, then whisk in milk, apple sauce, vanilla, pumpkin pie spice, and salt. Stir in oats and baking powder until well combined. Fold in apple.
4. Fill each muffin cup with oat mixture.
5. Bake for 30-35 minutes. Store in an airtight container or freeze it in a storage bag.

(Makes 6-8 muffins)

English Muffin Egg Sandwiches

Why buy this from a deli when you can make a batch at home and freeze it? Not only will these be cheaper, they’ll be healthier too. It’s a win-win situation. This recipe makes six breakfast sandwiches. My favorite English muffins to use for this are the Ezekiel Sprouted Grain English Muffins, but you can use whatever you prefer. These can be frozen for up to a month.

Ingredients:

• 10 eggs
• 1 cup 1% low-fat milk (or other milk of choice)
• Salt and pepper to taste (optional)
• 6 slices cheddar cheese (or other cheese, optional)
• 6 English muffins, cut in half

Directions:

To make the eggs:

1. In a mixing bowl, beat eggs, and milk together.
2. Divide evenly among 6 greased or lined muffin cups. (If preferred, pour egg mixture into a baking dish and bake at 375 degrees F for about 25 minutes.) (A toothpick inserted into the center should come out clean.)
3. Cut into 6 squares.
4. Allow to cool completely.

To assemble sandwiches:

1. Toast English muffins on a baking sheet in the oven (cut-side up) for a few minutes.
2. Place an egg square and a slice of cheese on each bottom half and then top with the other muffin half.
3. Wrap each sandwich in aluminum foil and place them all in a freezer bag. If you’re as prone as I am to losing track of stuff you put in the frozen depths, use a permanent marker to label the bag with the date and contents.

To reheat:

1. Unwrap the frozen sandwich and place it on top of a paper towel on a microwave-safe plate.
2. Heat in 30-second intervals for a total of 60 to 90 seconds or until cheese is melted and the egg is warmed through.

There you have it, five make-ahead breakfasts for busy mornings!

By Jessica Cording, MS, RD, CDN, a registered dietitian, and writer in NYC. She blogs at Keeping It Real Food.