Portable breakfast ideas
Looking for healthy breakfast ideas you can whip up in a second?
Breakfast is arguably the most important meal of the day for many, yet this is usually when we are the most time-poor! If you eat at your desk and need healthy breakfast ideas that you can grab ‘n go, here are five excellent options.
A word on plastic storage
Portable meals usually mean plastic containers. Not all plastic is made equally, so opt for BPA- and phthalate-free options. I’ve been using Sistema containers for years now, because they offe every item I could possibly need – microwaveable steamers, compartmentalised lunchboxes, egg poachers, large containers for baking goodies and mini containers to hold dips and sauces. Plus, they’re totally airtight and tick every health box that plasticware can.
Try these healthy breakfast ideas for the week ahead:
Caprese Egg Muffins
Makes 9-12 depending on muffin tin size and egg size
- 1 dozen eggs
- Nonstick cooking spray, to coat pans
- 1 punnet fresh basil, shredded (optional)
- 1 punnet (250g) sliced Rosa tomatoes, cut into quarters
- 1 tub basil pesto
- 300g block of grated mozzarella cheese
- Salt to taste
- Preheat the oven to 190˚C. Crack eggs into a bowl. Whisk the eggs and salt together.
- Grease a 12-cup muffin pan with spray. Divide basil, Rosa tomatoes and cheese between each muffin cup, then carefully pour eggs over tops until muffin tins are almost full. Add salt if you’d like, then add a dollop of basil pesto to the top of each muffin.
- Bake for 15-20 minutes or until a wooden pick inserted in the centre of a muffin comes out clean. The egg muffins will look like soufflé when they come out of the oven, but they will sink after a few minutes. Let them rest in the muffin tin for a few minutes before using a rubber spatula to carefully remove each muffin.
- Consume immediately or let cool and transfer to a resealable plastic bag. Refrigerate for up to a week or freeze for a month.
Easy Overnight Oats
Makes 1 large serving or 2 small servings
- ⅓ cup low fat plain yogurt
- ½ cup rolled oats
- ⅔ cup low fat milk of choice
- 1 Tbsp chia seeds or ground flaxmeal
- ½ t vanilla extract
- Pinch of salt
- 0-1 teaspoon honey
- Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
- Close and refrigerate for at least 4 hours, but preferably overnight before eating.
- Get creative!
Savoury Sweet Potato and Parmesan Muffins
- 600g sweet potatoes or ½ a butternut, peeled and grated.
- 4 spring onions, finely chopped
- 1 small fresh chilli, deseeded and finely chopped / chilli flakes (optional)
- ½ tsp smoked paprika
- 6 large free-range eggs
- 3 Tbsp low fat cottage cheese
- 50g parmesan cheese, powdered or grated
- 2 cups whole-wheat flour
- 2 tsp baking powder
- ½ tsp salt
- Preheat the oven to 180°C. Grease a 12-hole muffin tin.
- In a large bowl, combine the sweet potatoes or butternut, spring onions and half the chilli. Add the eggs, cottage cheese, flour, baking powder, smoked paprika and salt then add in most of the parmesan. Season with salt and pepper to your taste, stirring until well combined.
- Empty the mixture evenly into the cases then sprinkle with remaining chilli and a light dusting of Parmesan. Bake nearer the bottom of the oven: 35-40 minutes if using butternut, and 45-50 minutes if using sweet potato.
Wholewheat Berry Crumpets
Makes 10 crumpets
- 1 cup whole-wheat flour
- 2 tsp baking powder
- 1 free-range egg
- 1 cup low fat milk
- Pinch of salt
- 2 tsp xylitol / natural sweetener of choice
- ¾ cup fresh blueberries / chopped strawberries / berries of your choice
- ½ tsp vanilla extract
- 1 Tbsp olive oil for frying
- Combine flour and baking powder, set aside.
- Whisk together the egg, milk, salt, sweetener and vanilla extract.
- Stir in flour and add berries.
- Heat half the coconut oil in a pan.
- Cook half the mixture until bubbly. Turn, and continue cooking until golden brown.
- Heat the remaining coconut oil and cook the remaining mixture.
Cheesy Green Fritters
Makes 6-8 fritters
Ingredients for fritters:
- 3 cups broccoli florets and stems, lightly steamed, roughly chopped into 2cm (about 1 medium head of broccoli)
- 2 Tbsp extra virgin coconut or olive oil
- 1 garlic clove, minced
- ½ cup whole-wheat flour
- ½ tsp baking powder
- ¼ cup grated parmesan
- 1 free-range egg, lightly beaten
- 2 Tbsp milk
- ½ tsp salt
- Black pepper
- ¼ cup low fat plain yoghurt
- 2 tsp lemon juice
Salt and pepper
- Pop broccoli into blender and blitz until chunky (not too fine).
- Combine the yoghurt, lemon juice, salt and pepper and set aside as your dip.
- Place egg in a bowl and use a fork to lightly beat the egg. Add this and the remaining ingredients except the oil into the food processor and blitz until combined to your desired consistency.
- Heat the oil in a frying pan over medium heat.
- Scoop a tablespoon of batter and drop into the pan, at about 1cm thickness.
- Cook each side for 2 to 3 minutes until golden brown. Repeat with remaining batter.
- Serve with the yoghurt sauce and extra lemon wedges, if desired.
*BONUS MEAL IDEA* Protein- packed yoghurt
This may just be one of the simplest complete snacks out there! Simply mix plain yoghurt (you choose the fat content) and a full scoop of your favourite protein powder. Allow it to sit for a minute so the powder is fully absorbed. You’ll have delicious, thick, high protein, flavoured yoghurt in seconds, with only two ingredients!