Mornings can be a real marathon: kids, work, errands, traffic… and in the midst of all that, breakfast is often the forgotten meal. However, a a well-planned breakfast, easy to carry and really completeIt can make a difference to your energy and hunger for the rest of the day. The good news is that you don't need to complicate things or spend an hour in the kitchen to achieve this.
In recent years, the traditional idea that breakfast is "the most important meal of the day" and that you absolutely must eat something as soon as you wake up has been somewhat debunked. The rise of intermittent fasting has shown that there is no magic time, but it is clear that when you do eat breakfast, It's key that what you eat is nutritious, filling, and balancedIn this article you will find very specific ideas, recipes, tricks to get everything ready in advance and nutritional advice for putting together easy, complete breakfasts to take with you, without resorting to the typical pastries and sugary cereals.
Rather than thinking of breakfast as "something quick to snack on," it's better to see it as a a proper full mealEspecially if you have a long morning ahead of you or don't know when you'll be able to eat again. This means including a good combination of protein, healthy fats, quality carbohydrates, vitamins, and minerals, while minimizing refined sugars and highly processed flours.
After an overnight fast of at least 8 hours (and if you can manage 12, even better), your body is especially receptive to nutrients. An empty stomach It absorbs very well what you give it at the start of the daySo it's a great opportunity to eat quality foods. What doesn't make sense is breaking that fast with a sugary coffee and a processed pastry that will give you a glucose spike and, in less than an hour, a tremendous energy crash and even more hunger.
What makes a packed breakfast truly complete?
Instead, it's worth opting for foods that provide real satiety and nutrients. A complete breakfast on the go can be a perfect example. a nicely assembled sandwich, a bowl with oats and fruit, an egg burrito Or even some legumes in a cold salad if you plan ahead a bit. There's no rule that says you can only eat sweet things for breakfast.
The key lies in taking care of three aspects: the quality of the ingredients, the proportion of macronutrients (proteins, fats, carbohydrates) and the practical format for being able to eat it in the car, at the office, or on the way without making a mess. Later on you'll see specific ideas for each type of breakfast.
Essential foods and foods to avoid in your packed breakfasts
To put together portable and filling breakfasts, it's helpful to know which ingredients work best. Ideally, each breakfast should include at least a good source of protein, a source of healthy fats, medium or low glycemic index carbohydrates, and some fruit or vegetablesFrom there, you can play with a thousand combinations.
When it comes to protein, think mainly about foods that you can easily transport: boiled eggsin an omelet or a quiche muffinChicken, quality ham, natural turkey, well-drained canned tuna and salmon, cottage cheese, natural yogurt (preferably without added sugar), fresh cheese, or even legumes made into hummus or in thick salads. You can also use plant-based protein powder to enrich porridge, smoothies, or pancakes.
Healthy fats are important for prolonging satiety and ensuring breakfast isn't insufficient. They are especially beneficial when... extra virgin olive oil (EVOO), the avocado, natural nuts and fatty salmonGhee (clarified butter) can also come into play, as it withstands heat well if you're going to stir-fry or make pancakes in a pan.
Regarding carbohydrates, avoid refined breakfast cereals and processed pastries as much as possible. It's much better to opt for real wholemeal bread (ideally sourdough), rolled oats, homemade muesli, legumes, hummus or whole grainsThese carbohydrates have a lower glycemic index and will give you more sustained energy throughout the morning.
Whole fruit, rather than juice, is another essential element: apple, pear, banana, grapes, melon, berries, figs…Bring them washed and chopped if you like, but try to avoid pulp-free juice because it spikes your blood sugar and, again, leaves you hungry again soon. As for drinks, coffee, tea, and herbal infusions are fine as long as you don't add too much sugar; if you want to sweeten, choose honey, unrefined cane sugar, stevia, xylitol, or a little agave syrup in moderation.
Planning: Prepare breakfasts in advance for chaotic mornings
If your mornings are always a race against time, the best thing you can do is leave your breakfast almost finished the night before, following some ideas to save time in the morningsThere are preparations that keep wonderfully in the refrigerator for several days and that are also Perfect for carrying in a Tupperware container, jar, or wrapped in paperThis way you avoid resorting to gas station or vending machine solutions.
A classic example is homemade baked goods: oatmeal rolls, wholemeal muffins, banana and oat bread, or baked oat cupsBake a good batch, store them in an airtight container, and each morning you just have to take one or two, have them with yogurt or some cottage cheese and a piece of fruit, and you have a complete breakfast to take with you in your backpack.
Another great option is oats soaked overnight. Simply mix rolled oats with milk or plant-based milk, add yogurt if you like, seeds, and fruit, and then blend it all together. put it in a jar with a lid and leave it in the refrigeratorThe next morning, it's creamy and ready to eat cold or slightly warmed, and you can top it with nuts, peanut butter, or frozen berries.
Breakfast burritos are another gem for busy mornings. You prepare several tortillas filled with scrambled eggs, vegetables, cheese, and some extra protein (turkey, ham, chicken…), wrap them tightly in parchment paper, and store them. 3 days in the refrigerator or up to 3 months in the freezerIn the morning, you just need to reheat them and you can eat them on public transport or in the office without any problem.
It's also very practical to bake savory muffin tins, like mini quiches with vegetables. You mix eggs, chopped vegetables (spinach, bell pepper, zucchini, mushrooms, etc.), a little cheese, and bake them in muffin tins. They last about 3 days in the refrigerator and they reheat in a minute; they are compact, they don't fall apart and they are delicious to eat standing up or on the go.
Quick breakfasts you can prepare in minutes
There are days when you haven't planned anything and you still want a decent breakfast. In those cases, it's helpful to have a short list of ideas that can be prepared in less than 10 minutes and, when put together well, You can easily take it with you in a Tupperware container or a cup with a lid.This is where the microwave, the mixer, and whatever bread you have on hand come into play.
A simple example is preparing a hot fruit sauce, such as a Quick pear compote in the microwaveCook the chopped pear for a few minutes until tender, mash it slightly if you like, and store it in a container. Serve it with a couple of boiled or fried eggs and a slice of good bread for a warm and complete breakfast on the go.
You can also whip up a quick and easy high-protein banana "dessert," which is actually a great breakfast. In a container, place a banana cut lengthwise and start... layers of yogurt, nuts, seeds and maybe some muesliJust put the lid on, put it in your bag, and you have a sweet, filling breakfast that's easy to eat anywhere.
If you have eggs and a microwave-safe mug, you can make a single-serving vegetable omelet in just a few minutes. Beat the eggs with a splash of milk, add small pieces of your favorite vegetables (bell pepper, onion, spinach, tomato, mushrooms…) and microwave until set. Then you can unmold it and put it between two slices of bread or in a container, ready to go—and if you want to improve your technique, check out how to make the best ones. scrambled eggs at home.
Smoothies and shakes also play an important role when you're in a hurry. In a blender, you combine fruit, milk or plant-based milk, some oats or nuts, and you're done. Recipes like a banana and raspberry smoothie, or peach and carrot smoothieThey're quick, refreshing, and easy to drink on your way to work if you use a cup with a tight-fitting lid—if you're looking for variations, you'll find good ideas at smoothies and shakes for breakfast.
Ideas for bowls, porridge, and smoothies that truly satisfy.
Bowls have become fashionable, and when done well, they're a fantastic way to combine everything you need in one dish. You can make them both savory and sweet. For a sweet version, for example, you could prepare a bowl with Pieces of assorted fruit, natural yogurt, oat flakes, nuts and a drizzle of honey or pure cocoaYou put it in a deep Tupperware container and take it with you as is, mixing it just before eating.
If you prefer something warm and comforting, porridge is your best friend. It's the classic English breakfast of cooked oats with milk, which you can partially prepare the night before to save time. Heat the milk (skimmed or plant-based), remove it from the heat before it boils, and add... oat flakes, honey and cinnamonLet it rest, store it in the refrigerator, and in the morning simply heat it up and add half a sliced ​​apple, raisins, and walnuts. It's creamy, sweet, and keeps you full for hours; for more nutritional information, see our nutrition guide.
Another very practical idea, especially if you can't eat much solid food first thing in the morning, is thick smoothies, which you can almost eat with a spoon. For example, a fig and red berry smoothie with plant-based milk made from oats or rice and coconut, banana, chia seeds and a touch of agave syrupBlend everything until smooth and creamy, then store in a covered bowl or a large jar. When you arrive at your destination, you can sprinkle a few seeds and more berries on top.
If you're worried about getting enough protein, you can add a scoop of plant-based protein powder (for example, chocolate flavor) to your porridge or smoothies. This transforms a seemingly light breakfast into a more substantial meal. proteins, complex carbohydrates, good fats and plenty of fiberIdeal for long days or early morning workouts.
Pancakes, breads and sweet but healthy options
If you're someone who enjoys a touch of sweetness in the morning, you don't have to resign yourself to store-bought pastries. You can prepare homemade pancakes and breads that, when combined well, become... Very complete and much healthier takeaway breakfasts than typical gas station croissants.
A very interesting recipe is oat pancakes with egg and avocado. For 8-10 pancakes, you need eggs, an extra egg white, oat flour or protein oat flour, oat milk, a pinch of baking powder, salt, and, if you like, a little agave syrup if you prefer them sweet. Beat the eggs with the salt and syrup until increase in volumeAdd the milk, then the flour with the baking powder until you have a smooth batter. In a pan with a little butter or olive oil, cook the pancakes on both sides. When serving, top them with slices of avocado, arugula, brie or goat cheese, a fried egg, and pepper. Then simply stack them in a container and you have a luxurious breakfast to take with you.
Another possibility is pancakes with special flavors, such as carrot cake style hotcakesUsing a batter of grated carrot, spices (cinnamon, nutmeg, etc.), eggs, and flour, you can make moist, cake-like pancakes, perfect if you like to celebrate special occasions at home or if you're looking for something different for a Sunday. They keep well when wrapped and are easy to eat, even without utensils.
If you have children at home, you can try fun ideas like pancake "tacos" with fruit. Prepare the pancakes mixed with a little cocoa, spread them with a thin layer of hazelnut spread, and fill them with fruit. a cocktail-style mix of chopped fruitThey're folded like tacos and can be wrapped in paper to take away. It's a balanced, attractive breakfast with the sweetness controlled by you.
And if one day you want to treat yourself to something different, you have options like crispy French breadIt's made with bread soaked in an egg and milk mixture, pan-fried until soft inside and crispy outside, and served with berries and a drizzle of maple syrup. It's not the most convenient thing to eat on the go, but if you have breakfast at the office with a microwave or toaster, you can partially prepare it and finish it there.
Hearty savory breakfasts: eggs, tortillas, and Mexican dishes
Whoever says breakfast has to be sweet hasn't experienced how good a plate of eggs or a hearty savory dish feels first thing in the morning. In fact, many traditional Mexican and Mediterranean recipes are Hearty, filling and flavorful breakfastsSome adapted ones can be wrapped or stored in a Tupperware container and carried without any problem.
The Motul-style eggsFor example, they're a Yucatecan classic: a fried tortilla spread with refried beans, topped with a fried egg, grated fresh cheese, chopped ham, peas, and tomato salsa, served with fried plantains. It's not the most "on-the-go" breakfast in the world, but a "deconstructed" version in a Tupperware container (with less salsa) can work as a substantial mid-morning snack.
Along the same lines, you have eggs poached in bean sauce, ranchero-style egg tostadas, machaca tacos with egg, or egg tacos with turkey breast. For these last ones, if you fill corn or wheat tortillas with scrambled egg and turkey stripsRoll it up and wrap it in paper, and you get a very easy-to-carry breakfast with plenty of protein and that comforting "morning taco" feeling.
If you like sauces, dishes like these red chilaquiles with fried eggCreamy enfrijoladas filled with Mexican-style eggs or spicy Swiss enchiladas are spectacular for a hearty breakfast. For a packed lunch, it's best to use them as inspiration: you can prepare tortillas filled with egg or chicken, with a little thick sauce inside, and store them in an airtight container without soaking them in sauce, so they don't fall apart.
You can also opt for lighter tortillas and crepes, such as Egg white rolls with spinach and ricotta cheese, topped with chipotle sauceLow-carb cauliflower enchiladas filled with chicken or vegan crepes with corn sauce. Many of these dishes can be rolled up (like cannelloni) and easily transported in a container, making them satisfying, vegetable-packed breakfasts on the go, perfect for those following a low-carb diet.
Burritos, sandwiches and toasts to go without making a mess
If there's a great format for breakfast on the go, it's the burrito or the sandwich. Neatly wrapped, they're easy to hold, require no utensils, and allow you to slip things inside. virtually any combination of ingredientsFurthermore, they can be frozen and reheated without losing too much of their appeal.
Breakfast burritos can be filled with scrambled eggs, sautéed vegetables, cheese, beans, chicken or turkey, avocado… The key is not to use too much sauce so it doesn't make the tortilla soggy or fall apart. Wrap each burrito in baking paper or aluminum foil And you'll have individual portions ready to put in your lunchbox or directly in your backpack.
Among the classic sandwiches, the following stand out: croque madameA descendant of the French croque monsieur: sliced ​​white bread with butter, cheese, and cooked ham, often topped with an egg. It's quite substantial, but you can adapt the idea by substituting wholemeal sourdough bread for the white bread and adjusting the amount of cheese and fat for a more balanced version.
If you have Mediterranean tastes, a winning combination is the typical toast with Wholemeal sourdough bread, natural tomato, Iberian ham and a drizzle of extra virgin olive oilIt comes with a French omelet with cheese and spinach. You can make the sandwich with the tomato well drained so it's not too soggy, wrap it up, and take it with you; it's a traditional, filling breakfast that's much healthier than coffee and pastries.
Don't forget that you can also turn more elaborate preparations into "rolled" or baked versions that can then be cut into portions, like the ham and cheese roll made with pancake batterBake the sheet, fill with ham and cheese, roll it up, let it cool and cut slices that you can put in a Tupperware container: they are easy to eat by hand and perfect for quick breakfasts at the office.
Mini quiches, savory pancakes and legumes for filling breakfasts
Beyond the classic scrambled eggs, there are plenty of savory recipes you can turn into breakfasts to take on the go. egg pancakes with green beans In tomato sauce, for example, they are a perfect homemade dish to accompany with rice or beans, but you can also take a couple in a Tupperware container for breakfast if you fancy something hearty.
The vegetable quiche muffins, which we mentioned earlier, are another very versatile option. You can mix egg with spinach, mushrooms, bell pepper, tomato, grated cheese and bake it in small molds. They transport well, can be eaten by hand, and reheat in a minute in the office microwave if you like them hot.
Legumes don't have to be reserved for dinner either. A serving of homemade hummus with carrot, celery, or bell pepper sticks, accompanied by a hard-boiled egg and a slice of wholemeal toastIt can be a luxurious breakfast to take with you in two small containers. It's especially appealing if you're looking for something that will leave you feeling full and energized for several hours.
If you follow more specific diets, such as the ketogenic or low-carb diet, recipes like these cauliflower enchiladas Chicken-filled pastries can become your go-to breakfast: they contain virtually no grain flour, are rich in protein and healthy fats, and if you roll them up compactly, they're easy to take with you. For specific options, see our keto breakfast options.
And for those looking for something even faster, a simple Tupperware container with cooked chickpeas, a handful of arugula, cherry tomatoes, tuna, and a drizzle of olive oil It can be a perfectly respectable breakfast or mid-morning snack. It's not what you'd call a traditional breakfast, but nutritionally it's impeccable and makes a great meal at any time of day.
Ultimately, the important thing about all these easy and complete breakfasts to go is to see them as a great opportunity to take care of your body, even on hectic days. With a little organization, a little imagination and good ingredientsYou can leave behind forever the emergency coffee and pastry and replace it with breakfasts that truly fill you with energy, taste good, and allow you to face the morning with much more calm and a better mood.