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20 Breakfast Meal Prep Ideas to Save Time

meal prep breakfast ideas

They say that breakfast is the most important meal of the day. And for a good reason- eating a healthy breakfast sets you up for healthy eating the rest of the day.

But mornings can be pretty hectic. And when we’re starved for time, we may end up choosing unhealthy options or eek! Hitting the fast-food drive-through.

So, what’s the solution to the morning rush? Meal prepping your breakfasts.

By meal prepping your breakfasts, you don’t feel so frazzled in the morning. Mission accomplished.

Today, I’m sharing 20 meal prep breakfast ideas. They not only taste delicious but will add more zen to your mornings.

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To keep your breakfasts fresh longer, be sure to store your food in airtight containers. I recommend these glass food storage containers here.

If you prefer lighter containers, these BPA-free plastic food storage containers are also a good option.

1. Keto Pepperoni Zucchini Muffins

Keto Pepperoni Zucchini Muffins


Can’t decide between a pizza slice or a muffin for breakfast? Have both!

These pepperoni zucchini muffins are so moist and tasty. You won’t believe they’re keto…but they are.

One muffin contains only 4.2 grams of net carbs. So, it won’t kick you out of ketosis.

The key to making them low carb is that you use coconut flour instead of regular flour.

Coconut flour is not only lower in net carbs, but it’s also rich in iron too. So, it keeps your energy levels up.

It’s also pretty absorbent, so a little goes a long way. If you need to stock up on some, you can get some here.

These savory muffins are delicious just the way they are. But if you like, you can serve them with some low carb marina sauce or spicy mayo. Yum!

Per Serving:

  • Calories: 101
  • Fats: 6.3g
  • Protein: 6.2g
  • Carbs: 5.2g
  • Fiber: 1g
  • Sugar: 2.2g


2. Vegan Baked Oatmeal

Vegan Baked Oatmeal


Looking for a low calorie, high fiber breakfast to start your morning? Give this baked oatmeal a try.

It’s filling and packed with warm spices like ground cinnamon and nutmeg. The apple sauce, chopped apples, and maple syrup give it a natural sweetness… It’s definitely a nice way to start your morning.

Besides being low in calories, it’s also packed with fiber. In fact, one serving provides more than 20% of your daily fiber needs.

To keep it vegan, you’ll be using flax eggs instead of regular eggs as a binder. Flax eggs are simply ground flaxseed combined with water.

Besides acting as a binder, flaxseed is pretty nutritious. It contains lots of fiber, which helps keep you full.

It is also an excellent source of plant-based omega-3s, which are important for a healthy brain. If you’re running out of it, you can find some here.

This baked oatmeal is pretty yummy just the way it is. But to add extra sweetness and texture, you can add raisins and walnuts to your batter too.

Check this salad vegan meal prep idea for more options!

Per Serving:

  • Calories: 198
  • Fats: 3.2g
  • Protein: 5.3g
  • Carbs: 37.8g
  • Fiber: 5.4g
  • Sugar: 10.2g


3. Tofu Breakfast Burritos

Tofu Breakfast Burritos


Cereal is fine and all. But sometimes you want something warm, and more satisfying for breakfast.

Enter the humble breakfast burrito. Whoever introduced the breakfast burrito deserves a Nobel Prize.

But your typical breakfast burrito contains eggs. And these are a no-no if you’re following a vegan diet.

These breakfast burritos are packed with everything but the kitchen sink. They have black beans, mushrooms, baby spinach, sweet red peppers, potatoes, and scrambled tofu.

And thanks to a secret ingredient, the scrambled tofu tastes just like eggs. That secret ingredient is black salt.

Black salt is salt that’s made by mixing sea salt with activated charcoal. Black salt tends to have less sodium than regular salt, so it may be a good option if you’re trying to watch your sodium.

If you’d like to give it a try, you can get some here. This is also a great high protein lunch idea!

Per Serving:

  • Calories: 340
  • Fats: 11g
  • Protein: 15g
  • Carbs: 44g
  • Fiber: 4g
  • Sugar: 2g


4. Banana Bread Breakfast Cookies

Banana Bread Breakfast Cookies


And now it’s time for some cookies for breakfast. Yes, you heard that right!

These cookies are a delicious, healthy treat, ahem, breakfast. The almonds provide tons of heart-healthy fats.

And the bananas, Medjool dates, and unsweetened coconut provides natural sweetness.

To make them, you start by processing your ingredients in a food processor. Next, spoon your batter on parchment paper-lined baking sheets.

Here’s a good processor for that.

Then let your oven do the baking.  Enjoy with a cup of tea or coffee.

Per Serving:

  • Calories: 108
  • Fats: 7g
  • Protein: 2g
  • Carbs: 9g
  • Fiber: 2g
  • Sugar: 5g


5. Delicious & Crunchy Chocolate Granola

Chocolate Granola


I’m a huge fan of cereal, as I’m sure many of you are too. But many commercial kinds of cereal are packed with sugar.

And eating too much sugar gives you that sugar high. And the inevitable sugar crush, and then the cycle continues.

This chocolate granola is a good alternative to commercial cereals. And it’s kid-approved.

It is filled with sugar… NOT! And spice and everything nice like rolled oats, cacao, cinnamon, shredded coconut, maple syrup, pepitas, hazelnuts, and pecans.

So, you feel good eating it- and more importantly, feeding it to your kids.

It’s nice and chocolatey due to the cacao powder. Cacao powder is very nutritious.

In fact, a 15-gram serving of cacao powder provides almost 40% of your daily fiber needs.

So, it’s a good source of plant-based iron.

Now, you’re more likely to find cocoa powder rather than cacao powder at your grocery store. So, if you’re having trouble finding cacao powder, you can get some here.

Per Serving:

  • Calories: 547
  • Fats: 39.5g
  • Protein: 11.1g
  • Carbs: 41g
  • Fiber: 8.9g
  • Sugar: 12.8g


6. Honey Pecan Granola

Honey Pecan Granola


Here’s another granola recipe. You can never have enough granola, right?

This granola is crispy and crunchy and tastes amazing. The orange zest gives it a nice citrusy smell…Mmm!

Making it is pretty easy. Just mix all your ingredients together.

Next, spread your mixture on a baking paper-lined baking sheet. Then, bake for 8 minutes, mixing halfway through.

Per Serving:

  • Calories: 677
  • Fats: 37.9g
  • Protein: 17.3g
  • Carbs: 63.5g
  • Fiber: 12.8g
  • Sugar: 5.9g


7. Prosciutto Egg Cups

Prosciutto Egg Cups


Bacon and eggs are kings on a keto diet. But after a while, it can get pretty boring having the same breakfast…day after day.

So, if you’re looking to change up your breakfast routine, these egg cups are a great option.

You have crispy prosciutto wrapped around egg-topped spinach. The saltiness of the prosciutto compliments the creaminess of the eggs.

Meanwhile, the spinach adds freshness.

And as fancy, as they seem, they’re pretty easy to make. Just line the side and bottom of your muffin cups with prosciutto.

Next, press some spinach leaves at the bottom. Then crack an egg into each cup.

Finally, place your muffin cups in your air fryer. If you don’t have an air fryer, you can get a good quality one here.

Alternatively, you can bake your muffin cups in the oven. Buon appetito!

Per Serving:

  • Calories: 97
  • Fats: 7g
  • Protein: 7g
  • Carbs: 1g
  • Fiber: 1g
  • Sugar: 1g


8. Chocolate Banana Chia Pudding

Chocolate Banana Chia Pudding


Looking for a healthy way to satisfy your sweet tooth? Give this pudding a try.

It’s a layer of chocolate chia pudding, followed by a layer of banana chia pudding. Finally, a top layer of chocolate chia pudding.

The combination of chocolate and banana chia pudding is delicious. You’ll definitely want seconds.

Besides being tasty, it’s pretty nutritious too. That’s because of the chia seeds.

Chia seeds are a good source of high-quality plant-based protein. They’re also rich sources of manganese, magnesium, and phosphorus, which are important for healthy bones.

They also contain a lot of omega-3s too. If you’re running low on them, you can pick some up here.

Per Serving:

  • Calories: 175
  • Fats: 8g
  • Protein: 5g
  • Carbs: 25g
  • Fiber: 9g
  • Sugar: 11g


9. Ketogenic Vanilla Cupcakes

Ketogenic Vanilla Cupcakes


Want to satisfy your tooth, but on a keto diet? These cupcakes are a great option.

They’re sweet, spongy, and have a nice vanilla flavor. But the best part is that one cupcake contains only 3.2 grams of net carbs.

So, they’re much better for you than doughnuts or muffins.

As an added bonus, they’re packed with fat. So, they make for a pretty tasty fat bomb.

The key to them being low carb is that you use erythritol instead of sugar. Erythritol is a natural sweetener that doesn’t spike your blood sugar levels.

And it doesn’t have a nasty bitter aftertaste like stevia. So, if you’re going to be on a keto diet on a long-term basis, you can stock up on some erythritol here.

These cupcakes are already packed with fat. But if you want more, you can simply top them with some melted butter.

Serve with butter coffee.

Per Serving:

    • Calories: 149
    • Fats: 13g
    • Protein: 4.7g
    • Carbs: 3.9g
    • Fiber: 0.7g
    • Sugar: 1.1g


10. Blueberry Oatmeal Cups

Blueberry Oatmeal Cups


Oatmeal is a pretty popular breakfast option. And for a good reason- it’s pretty filling and good for you too.

It’s an excellent source of manganese, phosphorus, and magnesium. So, it’s good for your bones.

It’s also rich in iron, so it keeps your energy levels up.

But what do you do when you can’t sit down to a bowl of oatmeal? Make these blueberry oatmeal cups!

They’re packed with blueberry flavor. The applesauce, cinnamon, and maple syrup give them natural sweetness.

They’re also packed with fiber. One oatmeal cup provides 20% of your daily fiber needs

And it’s packed with protein too. To add even more protein, you add some hemp hearts.

They also have a healthy ratio of omega 6 to omega 3s, which may be good for your skin. If you’d like to try some, you can get some here.

Per Serving:

  • Calories: 280
  • Fats: 9g
  • Protein: 11g
  • Carbs: 40g
  • Fiber: 5g
  • Sugar: 14g


11. Breakfast Sausage Egg Bake Casserole

Sausage Egg Bake Casserole


Do you get hungry in the middle of the morning-even after having breakfast? You may need a heartier breakfast.

This breakfast sausage egg bake casserole is pretty delicious. And it’s packed with sausage, bacon, eggs.

So, it has plenty of fat and protein, which help keep you full.

It even has a ton of veggies like cherry tomatoes and spinach. So, it’s packed with vitamin A which helps boost your immune system.

Besides having it for breakfast, you can have it for lunch, or even dinner. Now, that’s my kind of dish.

Here is another casserole meal prep worth making!

Per Serving:

  • Calories: 527
  • Fats: 42g
  • Protein: 30g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 3g


12. Breakfast Stuffed Peppers

Stuffed Peppers


Think stuffed peppers are only for supper or lunch? Think again!

These stuffed peppers are packed full of your favorite breakfast foods. Foods like sausage, cheese, and eggs.

They even have some jalapeno for some nice heat.

Not only are they delicious, but they’re good for you too. They’re chock full of Vitamins A and C, which help boost your immune system.

And they contain a good amount of protein and fat to keep you full.

These stuffed peppers can also be made vegetarian. Just leave out the sausage or use a good plant-based sausage like this instead.

Per Serving:

  • Calories: 174
  • Fats: 11g
  • Protein: 10g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 5g


13. Sheet Pan Eggs

Sheet Pan Eggs


Are you a fan of omelets? Then, you’ll love these sheet pan eggs.

Omelets are yummy and all. But let’s face it: they can be time-consuming if you make them every single day.

And we know that every minute…no…. Every second matters when you’re trying to rush out the door in the morning.

These sheet pan eggs are perfect for your busy morning. You have all the taste of omelets without the fuss.

They’re fluffy, tasty, and have delicious ingredients like mushrooms, red bell peppers, tomatoes, and green onion.

And we can’t forget about the cheese. If you like it spicy, you can use Pepper Jack cheese instead of cheddar cheese.

As an added bonus, they also freeze well. In fact, you can keep them in the freezer for up to 4 months.

Just be sure to store them in good freezer safe food storage containers. I recommend these food storage containers because they don’t contain toxic chemicals that will leak into your food.

Check out more sheet pan recipes here.

Per Serving:

  • Calories: 91
  • Fats: 6g
  • Protein: 7g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g


14. Sweet Potato Blueberry Baked Oatmeal

Sweet Potato Blueberry Baked Oatmeal


We could all do with adding more veggies to our diet. And one simple way you can do this is by adding veggies to your breakfast.

This breakfast does exactly that. It combines sweet potatoes with oats… And it works.

The mashed sweet potatoes add sweetness to the oatmeal. Along with the blueberries and maple syrup, it’s sure to satisfy your sweet tooth.

Making it is super simple. Just mix your dry ingredients, then add your wet ingredients.

Next, place your mixture in a greased baking dish. Then bake for 30 to 35 minutes.

And it’s gluten-free too as long as you use some certified gluten-free oats like these.

Per Serving:

  • Calories: 228
  • Fats: 9g
  • Protein: 6g
  • Carbs: 32g
  • Fiber: 2g
  • Sugar: 18g


15. Make-Ahead Oatmeal Cups

Oatmeal Cups


Love your oatmeal? Here’s another oatmeal dish for you: oatmeal cups.

These oatmeal cups are pretty filling. And they’re made with just 2 ingredients: water and steel-cut oats.

So, the taste of the oatmeal shines through.

To ramp up the flavor, you just add some toppings. Toppings like blueberries, coconut flakes, almonds, walnuts, sliced apples, pumpkin pie spice… The sky is the limit.

What I love most about these cups is that they are super portable. Just pop them in your lunch bag and go.

Enjoy with a warm cup of coffee or tea.

Per Serving:

  • Calories: 178
  • Fats: 5g
  • Protein: 4g
  • Carbs: 31g
  • Fiber: 5g
  • Sugar: 10g


16. Tropical Banana Chia Pudding

Banana Chia Pudding


Are you getting tired of oatmeal? Here is some chia pudding to the rescue.

This chia pudding is sweet and filling. And it’s packed with good-for-you ingredients like bananas, shredded coconut, chia seeds, and milk.

Making it is pretty simple. Just mash your bananas using a fork.

Then add the rest of your ingredients and mix well. Finally, place it in the fridge overnight.

Besides being delicious, this pudding is pretty nutritious. One serving provides about a third of your daily fiber needs.

So, it’s great for your digestion and helps keep you full too.

Per Serving:

  • Calories: 350
  • Fats: 10g
  • Protein: 10g
  • Carbs: 59g
  • Fiber: 8g
  • Sugar: 18g


17. Low-Carb Breakfast Casserole

Low-Carb Breakfast Casserole


When you think casserole, you probably think carbs…tons of carbs. And carbs are a no-no on a keto/low carb diet.

This casserole tastes A.M.A.Z.I.N.G. That’s because it’s packed with a delicious combination of cheese, bacon, baby spinach, and mushrooms.

And it contains only 4.3 grams of net carbs. So, you can eat it and not feel guilty.

What I love about this dish is that it takes only 5 minutes of prep work. Then you let your oven do the baking.

Now, that, my friend, is how I like to roll.

Per Serving:

  • Calories: 389
  • Fats: 29g
  • Protein: 26g
  • Carbs: 4.9g
  • Fiber: 0.6g
  • Sugar: 0g


18. Sheet Pan Eggs

Sheet Pan Eggs


Eggs make for a pretty delicious breakfast. And they’re good for you too.

They’re good sources of protein, which keep you full. They’re also excellent sources of selenium, a powerful antioxidant.

And they’re rich in choline, which is a nutrient that a lot of people don’t get enough of. So, eat up those eggs.

But cracking an egg every single morning is not always a luxury. So, these sheet pan eggs are a lifesaver.

They’re fluffy and cheesy. And the tomatoes, mushrooms, and red bell peppers add color and extra nutrition…it’s a pretty delicious way to eat your veggies.

And all it takes is 25 minutes of prep time on Sunday…or whenever you do your meal prep. Then, you have your breakfasts covered for the entire week.

Per Serving:

  • Calories: 91
  • Fats: 6g
  • Protein: 7g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g


19. Healthy Chewy No-Bake Granola Bars

Chewy No-Bake Granola Bars


Granola bars are a perfect breakfast option when you’re on the go. Just grab one (or two) and go, and you’re all set for the morning.

But commercial granola bars may contain the not-so-good stuff. Like sugar and preservatives.

You can feel good eating these chewy-no-bake granola bars. They’re sweet and chewy…and there’s not an ounce of white sugar in them.

And they’re packed with yummy, nutritious ingredients like old-fashioned rolled oats, walnuts, pumpkin seeds, chia seeds, Goji berries, pomegranate seeds, and dates.

Goji berries contain a good amount of vitamins C and A, which you need for a healthy immune system.

And they contain all the essential amino acids. So, they’re a source of complete protein.

They’re also packed with eye health-boosting antioxidants too. And they help maintain blood sugar too.

Besides adding them to your granola bars, you can add them to your cereal or yogurt. Or you can even use them to make teas or juices. If you’d like to give them a try, you can get some here.

Per Serving:

  • Calories: 131
  • Fats: 6g
  • Protein: 3g
  • Carbs: 15g
  • Fiber: 3g
  • Sugar: 4g


20. Keto Sausage Egg Cups

Keto Sausage Egg Cups


Can’t quite decide between having sausages and eggs or muffins for breakfast? Have both.

These egg cups are moist and delicious. The sausage, cheddar cheese, and eggs make the perfect savory combination.

Meanwhile, the cherry tomatoes, spinach, and red bell pepper add freshness and extra nutrition… I bet you can’t have just one!

And at only 160 calories per egg cup, you can definitely have more than one. You could even have 3 for that matter if the cravings hit.

And they’re really low in net carbs; only 0.5 grams per net carbs. So, they more than fit into your daily macros.

Per Serving:

  • Calories: 160
  • Fats: 12.7g
  • Protein: 10.3g
  • Carbs: 0.6g
  • Fiber: 0.1g
  • Sugar: 0g



Which one of these breakfast meal preps is your favorite? Feel free to share it with your friends and family!