Breakfast is the main meal I see people taking for granted, either loading up on sugary cereals, sticking to coffee, or skipping it entirely. However, starting your day off with a nourishing, wholesome meal can help to set the standard for the entire day (and your health). This is where healthy breakfast meal prep comes in! I share a list of plant-based make-ahead breakfast recipes that all take 30 minutes or less to prep. The below list of healthy meal prep breakfast ideas will also help you enjoy something delicious and nutritious every single morning. Plus it will help keep you sustained until your next meal. Set aside some time on Sunday evening to meal prep. Then you can have a week’s worth of vegetarian and vegan breakfast foods meal prep (largely portable, too!) in no time at all!
The benefits of breakfast meal prep
Save time: Spend a short time each week planning and making breakfast meal prep. That’s how you get to avoid all the time spent wondering what to make. Plus you cut down your morning kitchen time! Save money. Both having a breakfast meal plan and having healthy breakfast on-the-go ideas can help you cut down on eating out. On the go: Unlike cereal and other “quick breakfast” options, many healthy meal prep breakfast ideas are portable. They are perfect for eating on your commute (or at your desk). So keep on reading for easy breakfast ideas on the go. Reduce food waste: By planning and prepping specific dishes for breakfast, you can cut down on purchasing unnecessary ingredients. Stick to dietary goals. You might want to increase your protein intake, reduce calories, do breakfast meal prep for weight loss, etc. Either way, meal prep breakfasts can help you easily stick to your goals by having the food ready to grab when needed. Not to mention that you can avoid late-morning sugar crashes with a healthy, balanced breakfast!
Top Tip for Beginner Breakfast Meal Prep: Don’t overwhelm yourself by attempting to make multiple recipes per week. 1-2 should be more than enough. Alternatively, you can rely on a “buffet-style” meal prep approach. What does this mean? Prepare a grain, several veggies on a sheet pan, fruit, eggs, etc. Then mix and match the various elements to prepare different breakfast boxes, breakfast burritos, and more each morning.
Favorite meal prep containers
I love arranging my breakfast foods in convenient and stackable containers. Just take one out of the fridge and voila – breakfast is ready. I prefer to use glass containers over plastic. But use a more lightweight option if you need to take your breakfast on the go. Mason jars and other small jars that come with a lid are my top choices. They are great for meal prepping overnight oats, and chia pudding, as well as keeping chopped fruit or veggies. They work for other meal prep breakfast ideas too. If I prepare something like a breakfast sandwich, I keep it in reusable silicone bags. Such stasher bags are also great for chopped vegetables and fruit. And of course, for all my juicing and plant-based milk needs, I use glass bottles. For energy shots, I find storing them in small shot-size tubes works great for me.
The basics
Many quick, simple, and healthy breakfast meal prep ideas rely on breakfast staples like milk, bread, etc. With the following easy breakfast food meal prep recipes, you can make your own. This will also allow you to avoid any added preservatives, gums, oils, etc., often found in store-bought versions!
A Guide To Vegan, Dairy-Free Milk. There are 12 plant-based milks to choose from (including almond milk, oat milk, soy milk, etc.) and simple, fuss-free methods. These healthy homemade milk recipes are a healthy vegan breakfast prep staple. They will store in the refrigerator for up to 5 days.
Uses: Add to smoothies, morning drinks, granola/muesli/cereal, overnight oats, oatmeal, etc.
Homemade seed & Nut butter recipes: Nut/seed butters are a must-have in my pantry. You can avoid any added oils, salt, and sugar by preparing your own. It’s just 100% nut/seed (flavored versions included in recipes)! Along with the basics, I’ve shared several other simple breakfast spreads too. These include Granola Butter (Oatmeal Butter), homemade Nutella, and Coffee Peanut Butter Spread (Espresso Spread).
Uses: Add them to smoothies, drizzle over oatmeal, stir into overnight oats, spread over toast, etc. The options are practically endless!
Yogurt: Did you know you can make your own Plain/Greek yogurt (dairy), or soy yogurt, almond yogurt, and coconut yogurt (the latter 3 are lactose and dairy-free) at home with just a handful of ingredients and replenish it several times using a spoonful of your current batch to start the next one? Each batch will last 5-7 days, too – perfect for a week of vegetarian or vegan breakfast meal prep.
Uses: Homemade yogurt can be added to smoothies, fruit and yogurt parfait, granola bowls, overnight oats, etc.
10-Minute fruit compote: Use this simple method to prepare simple, flavor-packed fruit compotes/sauce. Swap out the fruit (or combination of fruit) and add-ins according to the season, and you’ll never get bored. Plus, you can store this fruity treat for 1-2 weeks in the fridge or up to 2 months in the freezer.
Uses: This fruit compote is the ultimate flavor-boosting topper for many make-ahead breakfast ideas. I love to use it in yogurt bowls, parfaits, overnight oats, and oatmeal. Also over pancakes, waffles, French toast, and chia pudding!
5-Seed Vegan Protein blend. If you want to boost the amount of protein in your healthy breakfast meal prep, this homemade protein blend can help. This powder is easy to make and packed with nutrients, heart-healthy fats, and tons of health benefits.
Uses: Add this vegan protein blend to smoothies and yogurt breakfast bowls. Mix it into oatmeal, overnight oats, sprinkle over toast, etc.
Easy No-Knead Dutch Oven Bread (Crusty Bread). Use whole wheat flour bread to make this simple no-knead bread, perfect for your morning toast and dipping needs!
There are several other homemade breads you can prepare for your healthy meal prep breakfasts. These include Homemade New York-Style Bagels, Multigrain bread, manakish zaatar, Turkish Ramadan pide, and simit!
Fresh juice and shots
Fresh juices are best to drink immediately to take advantage of the maximum nutrients. However, you can also freeze most homemade juices to seal in that freshness. Then allow a portion to thaw for each morning, ready to enjoy as part of healthy meal prep breakfasts. Within the list below are nutrient-dense, immune-boosting, energizing fresh juice recipes as well as “shots” to start your morning off right!
Lemon, Ginger, and Cayenne Immunity Shots Wheatgrass Shots and Juice Ginger Turmeric Immune-Boosting Energy Shots (juicer recipe) Simple Beetroot And Ginger Juice Recipe Freshly Squeezed Orange Carrot Juice Fresh pineapple orange juice Refreshing Carrot Ginger Juice (2 Methods) Green Detox Celery Juice Blend
Smoothies
There is never a time that I don’t have smoothie “freezer packs” ready to use in my freezer. Smoothies CAN be calorie and sugar-laden when done “wrong”. But a small amount of planning and consideration will help you start your day with a filling, hearty, AND nutritionally balanced smoothie! By meal prepping your smoothies, you can get all the chopping done in one go. Then add everything to freezer bags or containers. When ready, add everything to the blender with a liquid (dairy or dairy-free for a simple make-ahead vegan breakfast) and blend until creamy for a delicious smoothie to-go! Turn to this Guide to Healthy Smoothie Recipes to learn all the top tips and tricks to preparing nutritionally balanced (and delicious) smoothies and how to meal prep them, too. Then enjoy one of the below recipes:
Super Easy Berry Smoothie Vegan Chocolate Smoothie Recipe Delicious Tropical Healthy Green Smoothie Frozen Açai Smoothie Mango Pineapple Smoothie Creamy Banana Avocado Smoothie Recipe
All things oats
Oats are a staple of healthy breakfast meal prep ideas for a good reason. With a combination of nutrients, antioxidants, and plenty of soluble fiber, this ingredient will slow digestion and increase fullness to help to keep you satiated until your next meal. ALTERNATIVELY, it’s possible to freeze the prepared smoothies. Pour them into a silicone muffin tin/XL ice-cube tray and then allow them to thaw at room temperature in the morning (or overnight in the fridge).
Overnight Oats (5 Flavors): Meal prep overnight oats are inexpensive, can prep in just minutes, are portable (prepare in mason jars), and super versatile, with no cooking necessary! Just mix all the ingredients, leave them to soak, and voila – instant vegetarian or vegan breakfast meal prep for the rest of the week! Bircher Muesli: Known as the “original overnight oats,” this meal-prep-friendly breakfast contains wholesome ingredients, including rolled oats, apples, raisins, nuts, and yogurt, left overnight to soak. Once prepared, you can store the Bricher muesli similarly to overnight oats (for 5 days covered in the refrigerator). Oatmeal: Generally, oatmeal isn’t seen as a particularly ‘storable” meal. Yet, you can store this in the fridge for 5 days to reheat each morning with an extra splash of liquid. Once warm, add the toppings/add-ins of your choice (these can also be pre-prepared and stored ready to dump over your oatmeal), and voila! For some flavor variations, you might enjoy this Healthy Banana Oatmeal or Berry Oatmeal Bowl 2-Ways (including berries blended directly into the oatmeal OR as a berry compote topping).
Blueberry Baked Oatmeal: For a super portable but hearty treat, these oatmeal squares are refined sugar-free, dairy-free, and versatile (swap out the fruit and spices/mix-ins in tons of ways). They’re also crisper and firmer than regular oatmeal for those who don’t like mushy foods and bursting with juicy blueberries. Once baked, enjoy them chilled or warmed as needed for a quick and delicious make-ahead breakfast. Strawberry Baked Oatmeal “Cake”: If you have a sweet tooth and are working towards healthier meal prep ideas for breakfast, then this blended oatmeal is the perfect “gateway” meal. The blended baked I packed oatmeal with strawberry flavor, an optional hidden cream cheese center, and tastes more like a dessert. BUT is just 200kcal per portion and with 6 grams of protein! Healthy Muesli Recipe: I pack homemade muesli with nuts, seeds, and dried fruit, with no added sugar. By making your own, you can mix and match ingredients to your taste, control the amount of sugar, etc. It will store for between 1-2 months! Perfect for making bircher muesli, adding to parfaits and yogurt bowls, and more! Healthy homemade granola: This simple granola (Christmas cranberry flavored as-written but super versatile, too) is perfect for easy breakfast meal prep and can be stored for several weeks once ready. Enjoy it with milk, yogurt, sprinkled over smoothie bowls, and more!
Savory breakfast meal prep ideas
Breakfast potatoes: If you love a savory breakfast, breakfast potatoes are a must-know recipe. Made in the oven or the air fryer, these home fries are super crispy on the outside, tender and fluffy in the middle, and cook in just 15-20 minutes. Perfect for serving as part of a “fry up,” with baked beans, toast, eggs, etc. Baked sweet potato: As well as a delicious addition to lunch and dinner, sweet potato also makes for a hearty and nutritious easy make-ahead breakfast. Sweet potatoes are packed with fiber and provide almost 400% of your daily vitamin A requirements and several other nutrients such as magnesium, potassium, iron, calcium, vitamin C, E, and more! Bake a handful on Sunday and reheat them in the microwave in the mornings as needed (or enjoy chilled).
You can enjoy the baked sweet potato with savory or sweet toppings such as scrambled egg/scrambled tofu. OR add a drizzle of your favorite nut/seed butter with a topping of fresh fruit and a sprinkle of protein blend or nuts/seeds. This combined protein, fats, and fiber, for a wholesome, healthy breakfast meal prep.
Fritters: You can choose between mixed vegetable and zucchini fritters (or even Korean vegetable pancakes) to start your day off with a healthy dose of veggies. Pair a few of these fritters with a dollop of yogurt and a poached egg topping for a simple and delicious vegetarian breakfast meal prep idea. Store for up to 4 days in the fridge or 2-3 months in the freezer! Breakfast quesadillas: Using the viral TikTok quesadilla hack, I’ve prepared 7+ healthy breakfast tortillas (including an “omelet” wrap, veggie scrambled egg one, or za’atar and vegetable option). Most of them can be meal prepped for the fridge or freezer and reheated in a toaster oven in the morning.
Egg breakfasts
Make-ahead egg breakfast options are some of my favorite. Meal prep eggs are simple to prepare. They are loaded with protein to help keep you full – such a hearty breakfast. Best of all, they’re also super nutritious!
How to boil eggs (soft, medium, hard): The easiest way to meal prep eggs is by boiling them. You can then enjoy them whole or sliced in several ways (over toast, added to savory oatmeal, eaten as a snack with veggies, etc.). You can also “boil” them in the air fryer. How Do You Poach an Egg?: While not as common as prepping boiled eggs, it is possible to store poached eggs for up to 3 days. Then reheat them for less than a minute in a bowl of boiling water. That way, they’re perfect for adding to toast, topping breakfast muffins, and more! Sweet Potato Hash: This simple breakfast hash is possibly one of the most nutrient-dense options on this page. It has a hearty combination of mixed vegetables and eggs for a breakfast loaded with vitamins and minerals, and protein. Prepare and store the vegetables. Then top with a fresh fried egg or meal-prepped poached egg for a super hearty, healthy breakfast meal prep. Mexican Huevos Rancheros: Most elements for this simple, hearty breakfast meal prep (including tortillas, refried beans, pico de gallo, and salsa Roja) can be meal-prepped, ready to assemble when wanted with a fresh fried egg. Tomato Egg Breakfast Tortilla Quiche: Using a tortilla in place of fatty pastry helps to lighten up this egg-based family favorite. It takes just a few minutes of hands-on prep, can use different veggies, and will keep for 2-3 days. Simple Savory Oatmeal: This simple savory oatmeal (which is storable for up to 5 days) is perfect for topping with a meal-prepped poached egg or fresh fried egg each morning for anyone that prefers their nourishing, satiating oats on the savory side! Eggs In Purgatory (Italian Baked Eggs): There are several similar recipes on the blog alongside this Italian version (Including Turkish Menemen and African shakshuka) that combine a hearty tomato-based sauce and eggs. While most recommend you prepare the eggs fresh, the sauce can be done several days in advance or even kept in the freezer for up to 3 months! Breakfast tacos: There’s never a wrong time to enjoy tacos, and that includes breakfast. These egg meal prep mini taco cups are filled with a hearty, nourishing veggie scrambled egg (or tofu scramble if vegan) and topped with tomatoes and avocado. Prepare the egg in advance and assemble the tacos as needed throughout the week with any additional toppings. High protein spinach crepes: With a combination of protein-dense quinoa flour and plenty of spinach, these high-protein spinach crepes are perfect for loading up with all your favorite breakfast toppings. You can prepare the batter in advance and make them fresh each morning. Or reheat leftover prepared crepes for just 15-20 seconds in the microwave! Scrambled tofu: If you don’t eat eggs, you can still enjoy a high-protein “eggy” breakfast with this homemade tofu scramble. Make a large batch at the beginning of the week and store it for up to 5 days. Then reheat in the microwave as needed. Enjoy it over toast, a baked sweet potato, in wraps. Or as part of a breakfast box with veggies and more!
Sweet meal-prep breakfasts
Options like muffins, cookies, pancakes, and quick breads may not scream “healthy.” But that doesn’t mean they can’t be “breakfast friendly”.
Chia pudding: Like overnight oats, chia pudding takes just a couple of minutes to prepare. And it requires no cooking (just a soak to become thick and tapioca-like). It has minimal ingredients and is packed with nutritional benefits. Not only are chia seeds loaded with plant-based protein. They’re also high in fiber, contain healthful omega-3s, and several minerals, and will keep you satiated for longer.
Not only will chia pudding keep for up to 5 days in the refrigerator. You can even freeze it for up to a month. Simply allow a portion to thaw in the fridge overnight to enjoy the following morning.
Mango Chia Pudding Bowl: Turn your chia pudding into even more of a nutrient-dense meal with the addition of mango puree, yogurt, and crispy, lightly baked oats. Every single element can be meal-prepped, then assembled in the morning in practically seconds! Vegan Choc Chip & Banana Healthy Oatmeal Cookies: These healthy breakfast cookies have nourishing ingredients and are perfect for those with a sweet tooth. Ready in just 20 minutes, gluten-free, dairy-free, and packed with flavor! Almond Butter Granola Bars: These homemade granola bars are slightly crunchy, slightly chewy, and made with wholesome, nourishing ingredients. They’re also a simple grab-and-go-make-ahead breakfast, perfect for a busy morning and both fridge and freezer-friendly! Energy Balls: (including golden turmeric energy balls and cacao almond protein balls) are packed with healthy fats, nutrients, and often protein for a simple on-the-go breakfast option. They pair well with a morning smoothie/coffee to keep you energized and fill you with nourishing ingredients.
Healthy Oatmeal Spinach Pancakes (GF): Pancakes aren’t just a “treat” food. These subtly sweet pancakes combine spinach, yogurt, and oatmeal for a tasty and nutrient-dense breakfast (without tasting of spinach). Prepare and store for 3-5 days, reheating when needed! Matcha Green Tea High-Protein Waffles: With 9 grams of protein per portion, these waffles are wonderfully earthy, hearty, and perfect for pairing with yogurt and a sprinkle of granola in the morning! Healthy Banana Bread: This recipe is naturally sweet, relies on whole wheat flour, and gets a protein and heart-healthy fat boost with the addition of walnuts. Enjoy a slice alone or topped with a dollop of yogurt and fruit.
If you have five minutes
To stop you from making lousy breakfast decisions on those days when there’s nothing prepped, here are healthy breakfast ideas that take just a few minutes to prepare.
Avocado toast: I offer a list of dozens of topping options. This breakfast is loaded with heart-healthy fats and other nutrients to keep you satiated. Yogurt Bowl/Parfait: Combine your yogurt of choice with muesli or granola and some fresh berries/fruit. Nut Butter toast: Use a combination of nut/seed butter and either berries or fresh banana slices.
More helpful roundups
For how to meal prep your main meals, take a look at my Essential Guide to Meal Prep. Also, check my Guide to Fridge Organization for ideas on how to make the most of space and reduce food waste!
Flavored Water Recipes 50+ Healthy Vegetarian Breakfast Ideas Guide to Healthy Smoothie Recipes 20+ Best Breakfast Sandwiches
If you try any of these easy meal prep ideas for breakfast, I’d love to hear your thoughts and questions below. Also, tag me in your recipe recreations on Instagram @Alphafoodie!
