4 Healthy Breakfast Ideas For When You Need To Get Out The Door, Quickly!

Tori Schmitt, MS, RDN, LD


Published on

21 November 2016


Long revered as the “most important meal of the day,” breakfast is an opportunity to enjoy delicious food that offers quality nutrition. However, though many people already realize that, for various reasons including “I don’t have enough time” or “I don’t feel like eating,” breakfast is often a meal that is skipped.

This poses concern since, in one recent study, those who skipped breakfast consumed less fiber, calcium, vitamin D, potassium and folate than their breakfast-eating counterparts.1 In fact, among women who are stressed, it appears that those who skip breakfast eat more calories, saturated fat and added sugar later in the evening as compared to those who actually have a morning meal.1

So, if you are among the 37 percent of young adults who skip breakfast, what can you do to make sure you eat something in the A.M. despite rushed mornings?2  Here are four delicious breakfast ideas for when you need to get out the door, quick!

Hearty Oatmeal Cups

If busy mornings are inevitable, plan in advance and batch cook by creating hearty pre-portioned oatmeal cups on the weekend, freezing them and then reheating on the mornings you need them. Some of my favorite recipes can be found here (Banana Zucchini Oatmeal CupsCustomizable Protein-Packed Oatmeal Cups and Pumpkin Baked Oatmeal Muffins), but the general rule of thumb for creating these is as follows: 1. combine oats and optional protein powder with soft foods or liquids like applesauce, mashed banana, shredded vegetables (carrots, zucchini), Greek yogurt and/or nondairy milk; 2. add in spices and mix-ins (like cinnamon, hemp seeds, ground flax, walnuts, almonds, etc.); 3. pour mixture into a muffin tin greased with coconut oil; 4. bake for 20–25 minutes in an oven preheated to 350 °F 

Easy Baked Eggs

Similar to the Hearty Oatmeal Cups, eggs can be prepared in advance by baking in a muffin pan, stored in the refrigerator and reheated for quick on-the-go nutrition. What is exciting about these is that you can add in your favorite ingredients to customize the eggs depending on the fresh ingredients of the season (like tomatoes in the summer or sweet potatoes in the fall), flavor preferences (green pepper for a mild spice or spicy salsa to turn up the heat), or nutrition needs (like salmon or sardines for healthy omega-3 fatty acids DHA and EPA). If you are not a fan of salmon or sardines, consider DHA omega-3 fortified eggs. Check out these Scrambled Egg Muffins and Easy Egg Muffins for some breakfast inspiration!

Yogurt Breakfast Bowl

Ready for you in three minutes or less, yogurt can be a healthy option for getting protein, calcium and vitamin D in the morning. Plus, it serves as a great foundation for adding in your favorite ingredients. To avoid added sugar and to create a breakfast that is totally yummy, opt for plain yogurt and add in your own ingredients, like fresh berries or a swirl of pumpkin puree. Round out the bowl with a healthy source of plant-based protein and fat like almonds, pistachios or walnuts.

Grab and Go

They say if you fail to plan, you can plan to fail, but if life happens and if you did not have time to whip up a batch of Hearty Oatmeal Cups, Easy Baked Eggs or a Yogurt Breakfast Bowl, there are still numerous healthy options to try.  As you head out the door, take a piece of fruit and a packet of nut butter, carry a whole food-based bar and a handful of nuts or grab some chopped veggies with hummus for noshing on the bus, at school or at work. Choosing protein- and fat-based foods (like nuts, seeds and their butters) alongside a carbohydrate (i.e., fruit, dry cereal, snack bar, beans or bean dips) can help you feel fuller for longer, which may mean that later in the day you consume less. 

Do these ideas help you?  What are your favorite nutritious options for getting out the door quick? Let me know on Facebook @YESNutritionLLC.


Read more about our expert Tori Schmitt, MS, RDN, LD


  1. Widaman, AM, Witbracht, MG, Forester, SM, Laugero, KD, Keim, NL. Chronic Stress Is Associated with Indicators of Diet Quality in Habitual Breakfast Skippers. Journal of the Academy of Nutrition and Dietetics. 2016, May 7: 2212-2672. http://www.andjrnl.org/article/S2212-2672(16)30080-6/pdf
  2. Nicklas, TA, Myers, L, Reger, C, Beech, B, Berenson, GS. Impact of Breakfast Consumption on Nutritional Adequacy of the Diets of Young Adults in Bogalusa, Louisiana. Journal of the American Dietetic Association. 1998:98(12):1432-1438. 

Recent Posts

  • 3 Truths About Blue Light and Eye Health

    3 Truths About Blue Light and Eye Health

    What do blue light, the sun, and your diet including DHA have in common? Your eyes. That's right! Blue light, the sun, and healthy fats all influence the health of your eyes. Learn three truths about blue light and eye health. Read More

  • Video: How This Memory Champion Trains His Brain

    Video: How This Memory Champion Trains His Brain

    Nelson Dellis, 4-time USA Memory Champion and adventure sport athlete, shares what a typical day looks like for this athlete. Nutrition is an important part of his daily routine and his training program. Brain Armor with life’sOMEGA vegetarian DHA and EPA omega-3s help to support his journey. Read More

  • 4 Key Nutrients for a Healthy Vegetarian Pregnancy

    4 Key Nutrients for a Healthy Vegetarian Pregnancy

    A nutritious diet is essential for every mother-to-be as nutritional deficiencies are common during pregnancy, but for the vegetarian mamma, it is even more important. Learn about four key nutrients for a healthy vegetarian pregnancy from award-winning dietitian Melanie McGrice, AdvAPD. Read More

  • Caring for Your Parents – Omega-3s for the Second Half of Life

    Caring for Your Parents – Omega-3s for the Second Half of Life

    Many mothers are caring for more people than just their children, they’re also caring for their parents who need to maintain healthy habits throughout the second half of their lives. If you’re a caregiver, read on to learn how an important nutrient – omega-3s – can help support your loved ones’ health. Read More

  • Unlocking the Lunchbox – Nutrition Made Fun

    Unlocking the Lunchbox – Nutrition Made Fun

    If you’re a parent, September can be hectic as summer winds down and the kids get ready to head back to school. Coming up with a roster of lunches that are healthy, taste good and – most importantly – are eaten is no small feat. Read on for tips from Abbie Gellman, registered dietitian and chef, on how to pack a nutritious lunchbox. Read More

This site uses cookies to store information on your computer.

Learn more