40 Healthy Breakfast Meal Prep Ideas to Kickstart your Day - Meal Prepify (2024)

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Why is making breakfast so stinking difficult?

I don’t know about you, but breakfast is the hardest meal of my day to figure out. I’m always hustling to get ready and get out the door that I rarely have time for a real sit-down breakfast.

These healthy breakfast meal prep ideas can help you kickstart your day and get out the door on time.

Meal prepping helps you save money (up to 50% in costs compared to eating out or ordering takeaways) and actually get a solid breakfast every day. Meal prep for breakfast and you’ll be more productive at work and have more energy throughout the day! Need a bit more help with your meal prepping? I’ve got a Meal Prep for Beginners guide that can help you out! If you hate eggs, check out my list of egg-free breakfast ideas.

Want to figure out lunch as well? I’ve got a list of 40 lunch meal prep ideas just for you!

Common questions on Breakfast Meal Prepping:

What’s the best breakfast meal prep idea?

The best breakfast meal prep ideas must be easy to make, cheap, and good for eating when you’re in a hurry! My favorite quick breakfasts are overnight oats, smoothies, and homemade breakfast sandwiches. One of my favorite recipes is these cheesy keto sausage balls – they are perfect for heating up and eating on the go if you’re in a hurry!

What are good foods to meal prep for breakfast?

The best meal prep breakfast foods are oatmeal, eggs, turkey bacon, ground sausage, or sausage patties! These are all easy to reheat later when you’re in a hurry.

Can you meal prep with eggs?

You can absolutely meal prep with eggs! Many of the breakfast ideas below are egg-based. The trick is to meal prep them the right way so that they reheat well.

How long do meal prepped eggs last?

Most people suggest that you keep you re-eat your eggs within 4 days of cooking, but I prefer 2-3 as a safer limit and so that they taste better. If you freeze them like you would in breakfast tacos or sandwiches, they can last a bit longer.

What is the best on the go breakfast?

My favorite on the go breakfasts on this list are the peanut butter oats (#3), the keto green smoothie (#11), and the egg white muffins (#24)!

40 Healthy Breakfast Meal Prep Ideas

Getting up early to make breakfast every day can be tough! You’re lucky enough if you can get ready, have the kids out the door for school, and get yourself to work on time. Using these healthy breakfast meal prep ideas can kickstart your day and save you time!

7 Oatmeal Recipes to Meal Prep for Breakfast

Oatmeal has long been a staple, and these recipes are both convenient and healthy! Here’s my guide on how to make overnight oats.

1. Healthy Baked Oatmeal Cups – 6 Ways

Oatmeal is one of the best friends for vegetarian eaters! It’s filling, nutritious, and easy to make! These oatmeal cups look awesome and are the perfect grab and go option for early mornings. Make a big batch of these on Sunday and you’ll be good to go for the whole week!

2. Classic Vegan Overnight Oats

Finding a good vegan recipe for overnight oats can be tricky. This recipe subs in unsweetened almond milk in place of regular milk, and uses some maple syrup to give it a sweet kick. It still has the great taste and consistency you’d see in a traditional bowl of oats.

3. 5-Ingredient Peanut Butter Overnight Oats

This is a great one to try after morning workouts since it has 15 grams of protein. It also uses almond milk to limit the sugar and fat content. This is more or less a vegan version of the other peanut butter oats recipe shown above!

4. Maple Cranberry Overnight Oats

Most overnight oats recipes are non-bake, but this one makes use of a crockpot. The cranberries are a nice touch and it makes for a great change from the traditional bananas or blueberries.

If you have a crockpot in your kitchen, I recommend you give this one a try!

5. Healthy Chia Overnight Oats

This healthy meal prep for breakfast has chia seeds, almonds, and dates in it. Chia seeds are a great source of healthy fats, fiber, and nutrients! If you’re not a fan of chia, you can try flax seeds instead.

6. Superfood Overnight Oatmeal

This breakfast meal prep has more superfoods than any other oats recipe here – blueberries, chia seeds, flax seeds and cinnamon. It’s rich in antioxidants and a great way to kick off the morning.

7. Healthy Baked Sweet Potato Oatmeal

This one is a little different, but don’t knock it before you try it. The cinnamon and maple syrup pair great with both the oats and sweet potatoes. Personally I recommend swapping out the maple syrup for brown sugar!

This dish is oven-baked which means you can make larger batches to last a few days.

7 Breakfast Smoothie Recipes to Meal Prep for Breakfast

Smoothies don’t have to be boring. I encourage you to give at least 1 of these great breakfast smoothies a try! If you want to give it a boost, you can meal prep protein shakes, and here are my best recipes.

8. Good Morning Coffee Lover’s Smoothie

You don’t need to skip your morning coffee to have a smoothie! This protein packed smoothie is great for after a morning workout. Be warned that it is rich in sugar.

Your best bet is to brew a large batch of coffee the first day and refrigerate it. This will help reduce your meal prep time on subsequent days.

9. Get Your Greens in Smoothie (the best green smoothie!)

There is a common misconception that “green” smoothies taste bad. This is not the case here!

This smoothie gets its sweet taste from mangos and pineapples. Ginger is the secret ingredient here and its spice hides the taste of the more boring green vegetables.

10. Keto Chocolate Berry Truffle Smoothie

Smoothies are a fan-favorite among those following a keto diet. This one tastes more like a milkshake than a smoothie. There is no dairy here though – the smoothie gets its texture from the avocados. This keto-friendly smoothie has 26 grams of fat!

11. Green Keto Smoothie Recipe with Avocado and Mint

This keto-friendly meal prep smoothie doesn’t hide the fact it has avocados in it, unlike the recipe above. The mint leaves are a great touch. If you aren’t on a keto diet, you should add some extra sweetener to this one.

12. Strawberry Orange Smoothie

Here’s a great fruit smoothie that uses frozen strawberries and orange juice. The nonfat Greek yogurt is good source of protein as well. The recipe calls for coconut milk, but you can use whatever kind you want.

13. Classic Green Monster Smoothie

The creator of this recipe spent years refining it and this is the end product. The leafy green of choice depends on your preference. The author is the first to admit that kale has an overpowering flavor, so be sure to add something sweet if you go that route. I prefer spinach, which is still a superfood, but one that doesn’t overpower the sweet taste!

14. Blueberry Chia Seed Smoothie

This healthy breakfast meal prep reminds me a lot of the blueberry chia overnight oats listed above. If you like that flavor combination, then I encourage you to try the smoothie form!

It’s also worth noting this smoothie is vegan and gluten free.

11 Healthy Egg Recipes

Here are the first true meal prep ideas for breakfast that can be made in large batches – unlike the smoothies and overnight oats. They feature everyone’s favorite breakfast food: eggs!

15. Whole30 Breakfast Snack Boxes Meal Prep

There are just four ingredients in this recipe: eggs, strawberries, avocado, and sweet potato. This recipe is whole 30 friendly!

It definitely helps if you have the convenient little snack boxes to place them in!

16. Sausage Egg Casserole without Bread

This low-carb sausage egg casserole is keto-friendly, and one tray makes more than enough servings for a week. Luckily it is freezer-friendly, which is great for when you have a busy weekend and don’t have time to meal prep.

17. Broccoli Breakfast Sausage Quiche

This healthy dish uses ground turkey and broccoli to make a “sausage” quiche. What I find interesting is it uses both egg whites AND whole eggs in the same recipe. If you want, you could probably sub out whole eggs and just do egg whites.

18. Freezer-Friendly Baked Egg Cups

I love how convenient these grab-and-go egg cups are. This one has turkey sausage, red peppers and cheese. The recipe yields 15 egg cups, but you can do a double batch and then freeze them for another week.

19. Roasted Potato, Spinach and Egg Breakfast Hash

This breakfast meal prep is made in just a single pan. The pan should yield enough portions for the week, but freezing is not recommended. By the way, this meal is Whole30 compliant.

Want to spice this recipe up? Add a protein source like turkey sausage!

20. Egg Muffin Breakfast – Keto Low-Carb Cups

Here is a keto-friendly variant of the popular egg cups. This one uses no bread, but is loaded with ham, veggies and cheese. The convenience of these little muffin-sized omelets can’t be understated… you just heat up two in the microwave and take them for the road. Here are some more keto-friendly breakfast ideas!

21. Italian Egg Bake (Low Carb Breakfast)

This delicious meal prep for breakfast cooks fast and packs lots of flavor. It has pancetta (Italian bacon) as a protein source as well as various Italian seasoning.

I don’t see the point in using almond milk though, especially given the amount of cheese in this recipe… Give skim milk a try if you don’t mind a few extra carbs.

22. 5 Ingredient Meal Prep Egg White Frittata

Here’s another Italian inspired breakfast meal prep, but this one uses egg whites. It only has two other main ingredients: cherry tomatoes and baby spinach. Simple! This dish is oven-baked which means less dirty dishes and no stovetop mess from the frying pan.

23. Crockpot Breakfast Casserole

This is another great use of the crockpot when trying to meal prep for breakfast. Making this on Sunday will easily yield enough portions to last the week. The recipe is jam-packed with protein, but is also pretty high in fat. You can always replace the bacon with a leaner protein of your choice.

24. Freezer Friendly Egg-White Muffins

These egg-white muffins are an excellent lean source of protein. Can you believe two of these muffins have only 100 calories?

Pro tip for this egg cup recipe (and the others in this article): you don’t need to use the specified veggies. Most veggies work great in eggs, so you can use whatever leftover veggies you may have from cooking other meals!

25. Tuscan Chickpea Scramble

These aren’t really eggs, but it’s a vegan alternative that makes for a delicious breakfast meal prep idea. Essentially it uses smashed up chickpeas as the alternative for scrambled eggs. This dish is an incredible source of fiber with nearly 13 grams per serving thanks to the chickpeas.

You can always prepare this delicious recipe with real scrambled eggs if you so choose.

8 Healthy Breakfast Meal Prep Sandwiches and Wraps

Sandwiches and wraps make for great grab-and-go breakfast meal prep ideas. Check out this list that includes options for the keto diet as also vegan meal prep ideas. Even if you’re not vegan, I recommend trying some of these recipes!

26. Freezer Breakfast Burritos

Doubling a recipe when trying to meal prep for breakfast only takes a marginal amount of extra time. This recipe was made using freezer-friendly ingredients so you can have a healthy meal prepped breakfast even on your busiest weeks!

27. Protein Packed Breakfast Burritos

Nothing like a bacon and egg breakfast burrito to start off the morning; this grab-and-go breakfast is perfect for after workouts! This recipe uses a specific brand of whole grain wraps enriched with flax seed. It enhances the nutritional value, but you can always opt for regular whole grain wraps.

28. Meal Prep Vegetarian Black Bean Breakfast Burritos

These vegetarian breakfast burritos use beans as a secondary source of protein to the eggs. I guarantee this hearty wrap will keep you full until at least noon!

This recipe also makes for a great lunch in my opinion

29. Healthy Freezer-Friendly Breakfast Sandwiches

This breakfast sandwich features turkey sausage, eggs and cheese inside of a whole wheat English muffin. Like some other recipes on here, you should double it up so you have a week’s worth of breakfast in the freezer.

FYI you can greatly cut down on prep time by buying turkey sausage, since making the patties from scratch is the lengthiest part.

30. Make-Ahead Vegan Breakfast Burritos

Many breakfast sandwiches and burritos aren’t vegan since they have eggs as a staple ingredient. This vegan recipe uses a store bought plant-based egg substitute, but you can make something similar on your own with tofu or chickpeas.

31. The Better Breakfast Sandwich

These breakfast sandwiches were designed to be a high-protein post workout meal, and they sure do deliver. If you follow the egg whites version of the recipe, you’ll find 24 grams of protein and just 300 calories. These are freezer-friendly as well.

32. Keto Sausage and Egg Breakfast Sandwich

This recipe is a personal favorite of mine since it’s essentially a keto-friendly version of the McDonalds classic. It uses eggs as the bun and has sausage in the middle. This sandwich has a monster 880 calories with only 6 grams of net carbs!

33. Breakfast Quesadilla with Chicken

This isn’t exactly a meal prep for the week, but it is a great way to turn leftover chicken into 1-2 days worth of breakfast. This simple Mexican inspired breakfast has only 4 other ingredients and is super-fast to make since the chicken is already cooked!

7 Healthy Pancakes and Baked Goods for your next Breakfast Meal Prep

Pancakes, muffins, cookies, and other baked goods don’t have the best reputation when it comes to healthy eating. But it doesn’t mean you can’t enjoy them! Here are some delicious recipes that fit into your healthy eating lifestyle. If you are a fan of Bisquick, these 32 Easy Bisquick Recipes might just be perfect for you.

34. Fluffy Coconut Flour Pancakes with Wild Blueberry Maple Syrup

These delicious pancakes are great for those on a Paleo diet. I’m surprised at how good coconut flour is as a substitute to traditional flour!

To meal prep these, you can prep the pancakes and sauce separately and assemble each morning.

35. 5-Ingredient Banana Egg Pancakes

Pancakes tend to be loaded with added sugar, but that’s not the case with these banana egg pancakes. It also is gluten-free. You can make a big batch on Sunday and heat them up throughout the week!

36. Healthy Homemade Granola Bars

Who doesn’t love a good granola bar?! A homemade granola bar is perfect for breakfast or a snack. The options are endless when creating your ideal mixture packed with nuts or nut butter for protein and oats for carbs. Check out these recipes for some inspiration!

37. Clean Eating Healthy Pancake Recipe

This recipe doesn’t abide to any specific “diets” but is great for those trying to eat cleaner in general. It avoids any highly processed ingredients such as sugar or all-purpose flour. As a result, it also is gluten-free! I wouldn’t freeze these pancakes, but they are still great for meal prepping a week’s worth of breakfast.

38. Breakfast Muffins with No Added Sugar (Paleo)

If you’re looking for a healthier version of a muffin, I suggest trying these. They also happen to be paleo-friendly. These are more nutrient-rich than traditional muffins and have all naturally occurring sugars (like dates and honey). Like all muffins, these are excellent grab-and-go foods for busy mornings.

39. One-Bowl Berry Oatmeal Breakfast Cookies

Oatmeal cookies are also a good choice for those really busy mornings. I wouldn’t say this is a stand-alone breakfast but you can combine this with a fruit or smoothie depending on your calorie goals. These cookies are gluten free and the recipe also includes a vegan option by subbing out eggs in favor of coconut oil.

40. Vegan Cinnamon Breakfast Muffins

Eggs are often the trickiest things to exclude when baking since it is what binds everything together. This recipe uses water and ground flaxseeds as a substitute and it works well. These cinnamon muffins are topped with oat crumbs and make a delicious breakfast / snack for the fall time!

Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.