You’ve heard it said that breakfast is the most important meal of the day. As a registered dietitian, I’m going to tell you that it’s true. Eating a well-balanced breakfast is a great way to maximize good nutrition every day. But you don’t have to take my word for it: Science is in support of eating a nutritious breakfast, too. Research shows that:
- Breakfast eaters have lower risk of chronic diseases.
- Breakfast skippers have lower nutrient intakes.
- Skipping breakfast can cause disturbances in sleep and bigger blood sugar spikes.
- Breakfast eaters tend to have other healthy habits.
Set Yourself Up For Breakfast Success
There’s no doubt about it: Breakfast falls during one of the most hectic times of the day. Morning tasks and family members heading off in different directions often means that breakfast is rushed or skipped altogether. I get it, and I’ve felt that same morning pressure, too. Which is why I’ve embraced breakfast meal prep and this collection of make-ahead breakfast recipes that keep my family nourished and ready to tackle the day.
Meal Prep Breakfast Casseroles
Sweet Potato Breakfast Casserole
Stacie makes this Whole30-friendly egg bake as a healthy breakfast option for her family at least twice a month. It’s made using breakfast sausage, sweet potatoes, red pepper, and spinach.
Dairy free | Gluten free | Nut free | Paleo | Whole30
Sausage And Hash Brown Egg Bake
This make-ahead breakfast combines everything you love about a loaded omelet and hash browns. Using frozen shredded hash browns is a convenient time-saving hack that really cuts down on prep time.
Dairy free | Gluten free | Nut free | Paleo | Whole30
Ham And Cheese Breakfast Casserole
A make-ahead friendly breakfast casserole that features ham and cheese built into a pancake-like base layer. It’s like a marriage between a baked pancake and an omelet, and it’s great for breakfast meal preps!
Gluten free | Nut free
Tater Tot Breakfast Casserole
I developed this recipe because she wanted something that both my kids and her husband would be excited to eat. It worked! This make-ahead casserole has become a favorite in my household (and in thousands of yours, too).
Gluten free | Nut free
Egg-Based Recipes For Meal Prep
Easy Egg Bites with Cottage Cheese
Our community manager, Molly, loves the simplicity of these egg bites. They’re a lot like the Starbucks Egg Bites, but higher in protein and a perfect canvas for any veggies, herbs, or breakfast meat you want to add in.
Gluten free | Grain free | Nut free | Vegetarian
Sausage Hash Brown Egg Muffins
Use a silicone muffin pan to make these high-protein muffins and they’ll pop right out of the pan! Stacie loves to enjoy two of them, slightly warmed up, with a cup of yogurt and a side of fruit.
Dairy free | Gluten Free | Nut free | Paleo | Whole30
Buffalo Chicken Egg Muffins
I use leftover shredded cooked chicken to make many recipes, including this breakfast for my busy weekday mornings. With a drizzle of buffalo sauce, they provide just the kick I need to start my day energized!
Dairy free | Gluten Free | Nut free | Paleo | Whole30
Savory Ham and Cheese Muffins
The consistency of these savory muffins is a little more like cornbread than it is like an egg muffin. They’re so satisfying and loaded with the breakfast flavors we love: ham, sharp cheddar, fresh herbs, and a touch of honey.
Gluten free option | Nut free
Meal Prep Breakfast Recipes With Oats
Peanut Butter Banana Overnight Oats
I love to double this overnight oats recipe, stir in some protein powder, and make a big batch of these overnight oats (stored in mason jars or my favorite overnight oat jars). That way, they provide a good mix of energizing carbohydrates, satiating protein, and healthy fats all in one breakfast food.
Dairy free | Egg free | Gluten free | Vegetarian
Pumpkin Pie Overnight Oats
Overnight oat recipes are a lifesaver for busy mornings. And this one tastes a lot like you’re eating a slice of pumpkin pie topped with whipped cream! Instead you’re getting a nutrient-rich breakfast made with oats, pumpkin puree, nuts, spices, and chia seeds.
Egg free | Gluten free | Nut free | Vegetarian
Mixed Berry Baked Oatmeal
This was one of the very first baked oatmeals we ever created. And as soon as we realized that it was one of our best breakfast meal prep ideas, we couldn’t stop creating more versions of them. This baked oatmeal features frozen mixed berries for natural sweetness, fiber, and antioxidants.
Gluten free | Nut free | Vegetarian
Healthy Blueberry Baked Oatmeal
This is probably our most popular baked oatmeal recipe and one that everyone on our team makes often. We store individual servings in our favorite meal prep containers so we have a healthy breakfast ready to go for the week.
Dairy free option | Gluten free | Nut free option | Vegetarian
Baked Vanilla Protein Oatmeal
Stacie created this high-protein version of vanilla baked oats to be a canvas for whatever toppings you would like to add. With 16 grams of protein per serving, this is a meal prep recipe that will satisfy whether you’re enjoying it for breakfast, a snack, or post-workout.
Gluten free | Nut free | Vegetarian
Apple Cinnamon Baked Oatmeal
Get the fresh fruit flavors of fall plus spices and toasted nuts in this fall-friendly baked oatmeal. My three kids happily eat this one up, served warm or cold with a dollop of yogurt and a dash of cinnamon on top. Make it with almond milk for a dairy-free version.
Dairy free option | Gluten free | Vegetarian
Raspberry Chocolate Chip Baked Oatmeal
Our social media coordinator, Ana, loves to serve this chocolate- and berry-studded baked oatmeal to her four hungry boys. She knows they’re getting something nutritious to fuel them through their school days and after-school sports, and she never needs to persuade them to eat it!
Dairy free option | Gluten free | Nut free | Vegetarian
Banana Chocolate Chip Baked Oatmeal
This breakfast recipe comes together quickly and has a soft cake-like texture that will leave you wondering if maybe you’re eating cake for breakfast but without all the added sugar. Jess’ girls like to top theirs with sliced bananas and a drizzle of almond butter.
Dairy free option | Gluten free | Vegetarian
Carrot Cake Baked Oatmeal
Stacie developed this version of baked oatmeal to mimic the flavors of carrot cake, but made with healthy whole foods, including shredded carrots, warming spices, raisins, and walnuts. She loves to top hers with a dollop of Greek yogurt.
Gluten free | Vegetarian
Lemon Blueberry Baked Oatmeal
Jess has an egg allergy, so she wanted to create an egg-free version of baked oatmeal, and she nailed it with this one! Not only is this recipe allergen friendly and vegan, but the hint of lemon has turned this into our team’s favorite baked oatmeal recipe.
Dairy free | Egg free | Gluten free | Nut free | Vegan
Gingerbread Baked Oatmeal
When the air turns a little crisp, Jess loves to break out this cozy breakfast recipe as a make-ahead she can serve on weekday mornings, weekends, holidays, and brunches, too. It’s infused with gingerbread flavors, toasted pecans, and juicy pears.
Dairy free option | Gluten free | Nut free option | Vegetarian
Pumpkin Baked Oatmeal
Jess is really a connoisseur of all things pumpkin and she develops the best-tasting pumpkin recipes. She helped create this one, which calls for real pumpkin puree, pumpkin spices, and oats, and sweetened naturally with maple syrup.
Dairy free | Gluten free | Nut free option | Vegetarian
Paleo Granola
Stacie developed this no-oats granola so she’d have a grain-free, Paleo-friendly version of granola as a delicious topping for her yogurt breakfast bowls. Based on nuts and seeds and lightly sweetened with coconut flakes and honey or maple syrup, this homemade low-carb granola bakes to crispy perfection right on a sheet pan.
Dairy free | Egg free | Gluten free | Paleo | Vegan
Pumpkin Spice Granola
Jess created a phenomenon with this one: A lightly sweet and cinnamon scented pumpkin spice granola studded with dried cranberries and crunchy nuts and seeds that actually contains real pumpkin and not just pumpkin spice. Not only that, but it’s lightly sweetened with pure maple syrup and the sugar content is low for stable blood sugars all morning long.
Dairy free | Egg free | Gluten free | Vegan
Meal Prep Breakfast Cookies, Muffins, And Coffee Cake
Chai Spice Protein Breakfast Cookies
I created these breakfast cookies to mimic the flavors of my favorite hot chai tea, but in breakfast cookie form. These make-ahead large cookies are high in protein, boasting 15 grams of high-quality protein in each one.
Gluten free | Vegetarian
Zucchini Breakfast Cookies
These breakfast cookies are Ana’s favorite make-ahead breakfast for back-to-school season! These healthy cookies have often saved her, as an easy grab-and-go breakfast as she heads out the door for school drop offs or to one of her boys’ cross country practices.
Dairy free option | Gluten free option | Vegetarian
Trail Mix Breakfast Cookies
These Trail Mix Breakfast Cookies make a great addition to your breakfast meal plan. Ana created these soft and large breakfast cookies to be customizable with any favorite mix-ins you have on hand. They feature balanced nutrition from oats, peanut butter, plant-based yogurt, seeds, and dried fruit.
Dairy free | Egg free | Gluten free option | Vegan
Apple Cinnamon Breakfast Oat Cookies
Jess is always eating meals on the go as she dashes her girls to all their activities, and breakfast is no different. She loves that can can grab one of these baked-ahead breakfast cookies and easily enjoy a healthy breakfast as she zooms around town.
Gluten free | Nut free option | Vegetarian
Blueberry Oatmeal Muffins with Yogurt
The addition of yogurt is what makes these Blueberry Oatmeal Muffins so tender and delicious. They bake up beautifully in a standard muffin tin, and Stacie loves to pair one with some Greek yogurt for a healthy breakfast.
Gluten free option | Nut free | Vegetarian
Banana Chocolate Chip Muffins
These muffins are like banana bread, only better! There isn’t much more to say about this classic combo of sweet, ripe bananas and dark chocolate chips – other than you should make some right now. For a more traditional take, use walnuts in place of the chocolate chips (or go all out like we do and use both).
Dairy free | Egg free option | Gluten free option | Nut free | Vegetarian
Chocolate Zucchini Muffins
Stacie loves this recipe for using up all that zucchini in her garden every summer, and also because it’s a simple way to get her kids to eat more veggies. They’re so tender from the additions of ripe banana and olive oil.
Dairy free | Gluten free option | Nut free | Vegetarian
Peanut Butter Protein Muffins
Stacie used Greek yogurt, peanut butter, and a favorite whey protein powder to make a grab-and-go breakfast addition that contains 9 grams of high-quality protein per muffin.
Gluten free option | Vegetarian
Pumpkin Chocolate Chip Muffins
Skip the sugar-packed muffins from your local coffee shop and opt for these simple homemade ones instead. Pumpkin puree adds a dose of vitamin A, fiber and sweetness while olive oil helps keep them moist and tender.
Dairy free | Gluten free option | Nut free | Vegetarian
Zucchini Banana Baked Oatmeal Cups
This recipe is similar to baked oatmeal, but made in a muffin tin instead for a portable, nutritious breakfast meal prep recipe. Each oat cup contains 5 grams of protein as well as healthy fats and energizing carbohydrates in the form of rolled oats, banana, and yogurt.
Gluten free option | Nut free option | Vegetarian
Mixed Berry Breakfast Cake
Cake for breakfast? Youbetcha! Especially when it’s this delicious and nutritious coffee-cake style recipe, which features creamy whole-milk yogurt for that perfect tender crumb every time. Our families love it for easy make-ahead weekday options, as well as brunches and holiday breakfasts.
Gluten free option | Vegetarian
Raspberry Lemon Coffee Cake
Jess designed this single-layer coffee cake to be lower in sugar and sweetened naturally with maple syrup. It combines two of her favorite fruit flavors: lemon and raspberry. Don’t skip the simple lemon sour cream sauce to dollop on top!
Gluten free option | Vegetarian
Homemade Breakfast Bars
Oatmeal Breakfast Bars with Wild Blueberries
I love to use nutrient-rich wild blueberries any way I can, and this recipe for hand-held breakfast bars has become a favorite in my household. My kids love to enjoy one with a banana, and I pair mine with some Greek yogurt.
Gluten free | Vegetarian
5-Ingredient Peanut Butter Granola Bars
These homemade granola bars are one of our most popular recipes. They require just five ingredients and are easy to customize with any nuts, dried fruit, or seed butter you want to use. We store them in the refrigerator since they’re so fresh, lower in sugar, and aren’t made with any preservatives.
Dairy free | Gluten free | Vegetarian
Homemade Chocolate Chip Clif Bars
You’ll never need or want to buy Clif bars again after you make this recipe that calls for crisp rice cereal, sunflower seeds, honey, sun butter, and shredded coconut. They’re a nut-free breakfast meal prep option that you can safely pack for peanut-free schools.
Dairy free | Egg free | Gluten free | Nut free | Vegetarian
Vegan Protein Bars
These dairy-free, egg-free, gluten-free bars are the brainchild of Ana, who can’t eat dairy or gluten herself. She wanted a portable, nutritious protein bar option that met her needs, and by using peanut butter, flax seed, and a vegan protein powder, she created these delicious bars that provide 10 grams of protein each.
Dairy free | Egg free | Gluten free | Vegan
More Meal Prep Breakfasts
The Best Protein Pancakes
Whenever Molly makes a batch of pancakes, she always makes some extras. And that’s definitely the case with these high-protein pancakes. Made with egg whites and whey protein powder, each standard-size pancake provides 6 grams of protein. Store the cooked pancakes in the refrigerator to enjoy chilled with some yogurt or warmed up again in a pan or microwave.
Gluten free option | Nut free | Vegetarian
Make-Ahead Freezer Breakfast Sandwiches
Jess makes a darn good breakfast sandwich, and she explains how to make a big batch of them ahead of time with this easy meal prep breakfast idea. Layer baked egg, breakfast meat, and cheese on English muffins or bagels, then wrap and freeze for later. Reheat them in the oven, toaster oven, or microwave for the ultimate on-the-go meal.
Gluten free option | Nut free
Denver Omelet Breakfast Burritos
After buying frozen breakfast burritos for years, I finally created a recipe I love. Featuring a nutritious filling of eggs, bell peppers, ham, cheese, and tater tots wrapped inside tortillas, this is a meal prep breakfast you’ll be so happy you have on hand. Microwave the burritos from frozen and in just a few minutes you have a hot breakfast burrito ready to eat.
Gluten free option | Nut free
Freezer Smoothie Packs
If you love the Daily Harvest smoothies (we do!), but want a more budget friendly option, you can make your own nourishing smoothie packs. Stacie created four smoothie pack recipes that you can prep ahead and store in the freezer. When you want a healthy smoothie, just mix the contents of the packet with some milk or yogurt (and protein powder) for a breakfast smoothie in less than 1 minute.
Egg free | Gluten free | Grain free | Paleo | Vegetarian
Raspberry Chia Pudding Parfait
Stacie created these layered chia seed parfaits several years ago, and they’re still a favorite meal prep breakfast that provides a lot of nutrition in a simple grab-and-go option right from the fridge. If you love overnight oats but haven’t tried chia pudding, give this recipe a try.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Vegetarian
Mixed Berry Protein Chia Pudding
Chia pudding is a great option if you want a make-ahead breakfast similar to overnight oats but made without grains. Chia seeds are an excellent source of fiber and plant-based protein, and they make the base of this dairy-free breakfast that’s boosted with collagen.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Vegetarian
Blackberry Sage Breakfast Sausage
Though it may seem unconventional to stud pork sausage patties with berries, Jess is a pro at creating something delicious from uncommon pairings. These easy homemade sausage patties are a perfect balance of sweet and savory flavors, and they’ve become one of our favorite meal prep breakfast options.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Turkey Apple Sausage Patties
This recipe for homemade breakfast sausage patties is one of our oldest Whole30-friendly recipes, but they’re a classic no matter if you follow Whole30 or not. Our kids love them because the apple gives them a little sweetness, and we love them because our kids actually eat them!
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Butternut Squash and Apple Hash with Sausage
This colorful hash makes a great savory breakfast option. Make a batch ahead of time, then store it in an airtight container in the fridge. Reheat servings and top with a fried egg for a quick and satisfying breakfast that is filled with veggies, fiber, and protein.
Dairy free | Gluten free | Nut free | Paleo | Whole30
Tex-Mex Sweet Potato Hash
This hash is a great way to use up leftover taco meat if you happen to have some in the fridge. If not, you can kill two birds with one stone by making a batch of taco meat with our Homemade Taco Seasoning then using some for the hash and some for taco night later in the week. That’s a meal prep double whammy!
Dairy free | Gluten free | Nut free | Paleo | Whole30
Chicken Apple Sausage Sweet Potato Hash
Stacie’s hack to use premade chicken sausage links makes this meal prep breakfast hash a simple one to add to your breakfast meal prep. Sweet Potato Hash quick to prepare. It features a variety of veggies, including sweet potatoes, zucchini, and bell peppers, plus bacon and those sweet-savory chicken sausage links.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Brussels Sprouts Sweet Potato Sausage Hash
Jess is great at sharing ideas about how to incorporate veggies into the first meal of the day. With this recipe, she may have created one of the few breakfasts with Brussels sprouts that people actually look forward to eating! This make-ahead hash features those cute little cabbages plus sweet potatoes and sausage.
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Frequently Asked Questions
Review our meal prep tips before you select your recipes and make your grocery list. To prepare a week’s worth of breakfasts for a family of four, it’s a good idea to prep three to four breakfast recipes. For example, a breakfast casserole, a baked oatmeal, and a batch of breakfast cookies would provide enough for 29 servings, which would feed four people for breakfast for every weekday morning, plus more.
Yes, you can freeze fully baked and cooled overnight oats. You can freeze an entire batch or divide into individual servings to freeze for individual grab-and-go breakfasts. Store in freezer-safe containers or bags for up to 3 months. Enjoy servings thawed at room temperature or reheated in the microwave.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
How do you keep from egg based casseroles and muffins from getting too dry? After a day I find they get super dry and I don’t like that. Any tips?
We find it can be helpful to reheat pieces of egg casserole or egg muffins in a pan on the stovetop with a few teaspoons of water and the lid on top. This helps create some steam and reintroduce moisture into the servings.
I am 80 years old with very limited mobility, and i really enjoy your recipes. I am not able to cook on some days so it is important for me to have meals in the freezer or refrigerator for the days I cannot. I live alone and want to continue to do so. Thank You
We’re so glad you found us, Carolyn! And yes, we couldn’t agree more about how helpful it is to have meals ready to go.