Quick, Easy, Healthy and Affordable Breakfast Options for Busy Women
Some people can make it fine in the mornings without breakfast, but I am not one of them. In fact, it is the one meal of the day that I absolutely have to have. If the same is true for you but actually sitting down to eat something healthy is a challenge, I’ve got you covered. These 5 healthy, on-the-go breakfast ideas are some of my favorites, and what’s more, they’re quick, easy and affordable. Try adding one or more of these to your morning routine as you head out the door and feel good that you’re getting your day off to a healthy, power-packed start.
On-the-Go Breakfast Burrito
Gone are the days of rushing out the door, realizing how hungry you really are and then going through a drive-thru to get what’s potentially a sub-par breakfast burrito. If you have 5 minutes (it would take you that long to go through the drive-thru), you can make these right at home and wrap them up to take with you. The great thing about making them yourself is that you get exactly what you want in them. These have scrambled eggs, mushrooms and red peppers on a low-carb spinach tortilla. If you eat meat, you can always add some lean ham, and if you’re vegan, fill them with a Tofu Scramble. The options are limitless, and you’re in complete control of what goes in them. So no matter how crazy the rest of your day gets, you can handle it because you’ve started off with a hearty, filling breakfast.
This Nut-Free, Gluten-Free, Dairy-Free Protein Muffin recipe from The Allergy Free Life is my kind of goodness. There is something so soothing to me about starting the day off with muffins, and these babies will give you the comfort you need as you’re heading off to conquer the day. Depending on the type of protein powder you use, these should have little to no added sugar, but you won’t miss it because the banana, cinnamon and vanilla give them plenty of flavor. Plus, they’re packed with protein. Grab three of them to take with you for your breakfast, and you’ve had 15 grams of protein right off the bat. The recipe also includes several suggestions for add-ins. I’ve done them with chocolate chips, blueberries and just by themselves, and they were all delicious.
Note: These muffins are very easy to mix up and cook on the weekend. Just double the recipe, and you’re set for the entire week. Store them in the refrigerator and then heat in the microwave for :30 before taking with you as you head out the door.
Granola is a great way to start the day, but if you’re not careful, you could be eating a lot of refined sugar and/or high-fructose corn syrup. What are those things doing in there??!! Granola should be made with nutritious ingredients that fuel your day, not bog you down. That’s why I love this Nut-Free Paleo Granola from The Real Food Dieticians. It’s very allergy-friendly and the clusters can easily be eaten by hand on your way to work or while dropping off the kids at school. Simply cook up a batch on the weekend (25 minutes from start to finish) and then go ahead and divide it up into containers to take with you in the morning. It doesn’t get much simpler than that.
Note: When you’re choosing your sunflower seed or other nut or seed butter, be sure that it doesn’t include added sugar. It doesn’t belong in there and tastes great without it. Also be careful if you decide to add dried fruit. It can be full of added sugar.
You simply can’t go wrong with a green smoothie for breakfast, and this one from Smoothie Shred is a particularly fantastic way to start the day. Packed with kale, spinach, chard, some fruit and flaxseeds, this big green powerhouse does it all. If you’re used to smoothies with almond milk, this one is going to be more of a juice consistency because it uses water instead. I like that because I think it gives it a much lighter taste. Be sure that you have a good cup with a lid to be able to take your smoothies with you, and you’re all set.
Note: This and all of the other smoothie recipes on Smoothie Shred were developed by celebrity trainer Thomas Tadlock, M.S.. I interviewed his wife Dr. Brooke Goldner as part of my post on Exploring a Plant-Based Diet and Healing Power of Food: A Doctor’s Journey from Disease to Health.
These very portable Mini Crustless Quiche Cups With Sausage and Cheese from Two Healthy Kitchens pack a protein punch that will get anybody’s day started right. This recipe can also be made ahead of time, then refrigerate or freeze them. It’s turkey sausage, egg and cheese all condensed into a muffin sized mini quiche so you can quickly grab and reheat them as you’re heading out the door.
Note: I substituted vegan cheese for real cheese for my son who can’t have dairy. I also used muffin cups to line the muffin tin instead of using spray.
Hopefully, these ideas will get you started so that breakfast isn’t a meal that you skip simply because you don’t have time for it. I realize that not everyone needs a morning meal, but if you do, don’t risk putting yourself in the position of being at the beck and call of the vending machine. You can do so much better than that, and these healthy breakfast options show you how.
If you try any of these or have more ideas to share, please let us all know in the comments section below.