1
![9 Healthy Breakfast Recipes You Can Make Ahead of Time (1) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (1)](https://i0.wp.com/images.everydayhealth.com/images/recipes/make-ahead-breakfasts-quiche-alt-1440x810.jpg)
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Cheesy Quiche with Zucchini
This cheesy quiche isn’t just tasty, it’s also a deceptively healthy way to start your day (or end it for that matter). When whipped up with protein-rich eggs and flavorful cheese, zucchini is a melt in your mouth treat for the tastebuds! Zucchini is a rich source of vitamin C according to data from the U.S. Department of Agriculture, a nutrient which the National Institutes of Health notes may improve immunity.
contains Wheat, Eggs, Dairy
5.0 out of 5 reviews
SERVES
8
CALORIES PER SERVING
383
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
1 cup whole-wheat flour
1 cup all-purpose flour
¾ tsp kosher salt, divided
⅓ cup plus 2 tbsp extra-virgin olive oil, divided
1 sweet onion, diced
2 cloves garlic, minced
1 medium zucchini, sliced
12 eggs, lightly beaten
¼ cup fat-free milk or non-dairy milk of your choice
½ cup shredded cheddar cheese
Directions
1 In a mixing bowl, combine flours ¼ tsp salt, ⅓ cup olive oil, and ⅓ cup warm water (plus more as needed). Gently mix until a smooth ball forms. Roll into an even 12-inch circle, about ¼-inch thick. Press dough into a 9-inch pie pan and set aside.
2 Preheat oven to 400 degrees F. Place a large skillet over medium heat and add the remaining 2 tablespoons of olive oil. Add onion and cook, stirring frequently, until onions have softened, about 5 to 7 minutes. Add the garlic and stir, cooking until fragrant, about 1 to 2 minutes.
3 Transfer to prepared pie crust and top with zucchini slices.
4 In a medium bowl, stir together eggs and milk and pour it over the vegetables. Top with cheese and bake on a middle rack until the eggs are set, 30 to 40 minutes.
Nutrition Facts
Amount per serving
Serving size1 slice
calories
383
total fat
23g
saturated fat
5.6g
protein
16g
carbohydrates
28g
fiber
2.6g
sugar
4g
added sugar
0g
sodium
254mg
TAGS:
Wheat, Eggs, Dairy, Diabetes-Friendly, Vegetarian, Family-Friendly, Breakfast, Lunch, Dinner
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![9 Healthy Breakfast Recipes You Can Make Ahead of Time (2) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (2)](https://i0.wp.com/images.everydayhealth.com/images/recipes/make-ahead-breakfasts-yogurt-pops-1440x810.jpg)
Getty Images
Fruit, Kefir, and Granola Ice Pops
These healthy ice pops are like eating dessert for breakfast. They combine the natural sweetness and fiber of fresh fruit with kefir, a fermented dairy drink that contains calcium and probiotics, per the U.S. Department of Agriculture. Granola adds some healthy carbs and crunch. With just four ingredients, these pops are easy for anyone to make, and you can get creative with the fruit combos you use so each time so you never get bored.
contains Dairy, Tree Nuts
5.0 out of 3 reviews
SERVES
6
CALORIES PER SERVING
105
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
4 hr 10 min
Ingredients
1 cup mixed fresh fruit, washed and cut into bite-sized pieces as needed
1 ½ cups plain, low-fat kefir
3 tbsp pure maple syrup
½ cup granola
Directions
1 In a bowl, stir together kefir and maple syrup.
2 Evenly divide granola among 6, 4-ounce ice pop molds. Top each with fruit and kefir mixture, making sure that the kefir is evenly distributed and no air pockets remain. Place the mold in the freezer on a flat surface and freeze until solid, at least 4 hours.
Nutrition Facts
Amount per serving
Serving size1 ice pop
calories
105
total fat
2g
saturated fat
0.5g
protein
4g
carbohydrates
19g
fiber
1g
sugar
12.8g
added sugar
7.7g
sodium
48mg
TAGS:
Dairy, Tree Nuts, Diabetes-Friendly, Heart-Healthy, Gluten-Free, Vegetarian, Low-Sodium, Low-Fat, Anti-Inflammatory, Family-Friendly, Breakfast, Dessert, Snack
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![9 Healthy Breakfast Recipes You Can Make Ahead of Time (3) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (3)](https://i0.wp.com/images.everydayhealth.com/images/recipes/make-ahead-breakfasts-yogurt-parfait-1440x810.jpg)
Kirsty Begg/Stocksy
Make-Ahead Berry and Yogurt Parfaits
Vibrant colors are often indicative of highly nutritious and antioxidant-packed foods and the berries in these parfaits are no exception. In fact, the Harvard T.H. Chan School of Public Health lists berries as one of the healthiest foods on the planet. Plus, a September 2022 review in Foods lists yogurt as a functional food (a food that offers benefits beyond basic nutrition) because of its high probiotic content.
contains Dairy, Tree Nuts
5.0 out of 7 reviews
SERVES
2
CALORIES PER SERVING
335
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
Ingredients
2 cups fat-free plain Greek yogurt
2 tsp honey (optional)
1 cup fresh raspberries
1 cup fresh blueberries
½ cup granola
Directions
1 Place ½ cup yogurt into the bottom of each of 2 glass jars. Top with a drizzle of honey, if using. Add ¼ cups each of raspberries and blueberries and 2 tablespoons of granola to each jar.
2 Repeat with a second layer of each ingredient in each jar. Cover and refrigerate until serving.
Nutrition Facts
Amount per serving
Serving size1 parfait
calories
335
total fat
5g
saturated fat
0.7g
protein
29g
carbohydrates
46g
fiber
5.8g
sugar
24.3g
added sugar
4.8g
sodium
134mg
TAGS:
Dairy, Tree Nuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, High-Fiber, High-Protein, Anti-Inflammatory, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Breakfast
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![9 Healthy Breakfast Recipes You Can Make Ahead of Time (4) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (4)](https://i0.wp.com/images.everydayhealth.com/images/recipes/make-ahead-breakfasts-breakfast-bowl-0-1440x810.jpg)
Shutterstock
Make-Ahead Potato Hash
Microwaving the potatoes gets them cooked in a hurry, and if you cook them and then cool them for use the next morning, you’ll be increasing the amount of resistant starch in the potatoes, notes Johns Hopkins. As the name implies, resistant starch resists digestion and can help limit the effect a food has on blood sugar levels as a result.
5.0 out of 6 reviews
SERVES
4
CALORIES PER SERVING
194
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
15 min
TOTAL TIME
30 min
Ingredients
1 lb (about 4 large) yukon gold potatoes, preferably with skin intact, cut into ½-inch cubes
2 tbsp extra-virgin olive oil
1 small yellow onion, finely chopped
2 cloves garlic, minced
½ tsp garlic powder
½ tsp onion powder
1 tsp paprika
½ tsp dried thyme
½ tsp kosher salt
¼ tsp ground black pepper
4 oz breakfast ham or Canadian bacon, diced
2 scallions, sliced
Directions
1 Place potatoes in a microwave-safe bowl. Cover and microwave on high until they can be easily pierced with a fork, about 5 minutes.
2 Place a non-stick skillet over medium heat and add olive oil and onions, and cook, stirring frequently until the onions begin to soften, about 5 minutes. Add the garlic and stir, cook until fragrant, about 1 to 2 minutes.
3 Add potatoes to the skillet. Season with garlic powder, onion powder, paprika, thyme, salt, and pepper. Add ham and stir. Using a spatula, press down on the potatoes and allow them to cook without stirring for 5 minutes.
4 Scrape the potatoes from the bottom of the pan, stir them and press them down with the spatula again. Cook for 5 more minutes before removing the potatoes from the heat. Divide the potatoes evenly among 4 serving bowls, top with scallions, and refrigerate until ready to serve.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
194
total fat
8g
saturated fat
1.5g
protein
8g
carbohydrates
24g
fiber
2.5g
sugar
2.2g
added sugar
0g
sodium
431mg
Tips
For a complete breakfast, enjoy these potatoes topped with an egg or two, cooked to your liking!
TAGS:
Family-Friendly, Breakfast, Mediterranean, Gluten-Free
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![9 Healthy Breakfast Recipes You Can Make Ahead of Time (5) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (5)](https://i0.wp.com/images.everydayhealth.com/images/recipes/make-ahead-breakfasts-pancake-casserole-alt2-1440x810.jpg)
iStock
Blueberry Crumb Cake
Cake for breakfast might not sound all that wholesome, but this healthier version is the best of both worlds. By using unsweetened applesauce in place of butter, you’ll not only cut calories and unhealthy fats, but also ensure a moist crumb. In the same way, Greek yogurt keeps the texture soft and dense, while adding a dose of protein to this baked-ahead treat.
contains Tree Nuts, Wheat, Eggs, Dairy
5.0 out of 3 reviews
SERVES
12
CALORIES PER SERVING
204
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
40 min
TOTAL TIME
55 min
Ingredients
1 cup whole-wheat flour
1 ¼ cups all-purpose flour, divided
1 tsp baking powder
½ tsp baking soda
¼ tsp kosher salt
⅓ cup plus 2 tbsp pure maple syrup, divided
¾ cup unsweetened applesauce
2 large eggs, lightly beaten
1 tsp almond extract
1 cup plain, nonfat Greek yogurt
2 cups fresh or frozen (but not defrosted) blueberries
½ cup old-fashioned rolled oats
½ tsp ground cinnamon
2 tbsp avocado oil
Directions
1 Preheat oven to 350 degrees F. Lightly grease a 9-by-9-inch baking dish. Set aside.
2 In a large bowl, whisk together whole-wheat flour, 1 cup of all-purpose flour, baking powder, baking soda, and salt.
3 In a separate bowl, whisk together ⅓ cup maple syrup, applesauce, eggs, almond extract, and yogurt. Gradually add the wet ingredients to the dry ingredients and stir until just moistened. Pour the mixture into the prepared baking dish. Top with blueberries in an even layer.
4 In a small bowl, stir together oats, ¼ cup all-purpose flour, cinnamon, 2 tablespoons maple syrup, and avocado oil. Sprinkle over the blueberries and bake until a toothpick inserted in the center comes out clean, 40 to 50 minutes. Allow to cool completely before slicing into 12 even squares.
Nutrition Facts
Amount per serving
Serving size1 slice
calories
204
total fat
4g
saturated fat
0.6g
protein
7g
carbohydrates
35g
fiber
2.9g
sugar
12.1g
added sugar
7.4g
sodium
96mg
TAGS:
Tree Nuts, Wheat, Eggs, Dairy, Heart-Healthy, Vegetarian, Low-Sodium, Family-Friendly, Breakfast, Dessert
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![9 Healthy Breakfast Recipes You Can Make Ahead of Time (6) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (6)](https://i0.wp.com/images.everydayhealth.com/images/recipes/family-friendly-mothers-day-recipes-french-toast-1440x810.jpg)
Adobe Stock
Baked Blueberry French Toast Casserole
When you want French toast for the whole family without the hassle, you can prep this make-ahead breakfast casserole the night before and pop it in the oven for an easy morning treat. Per the USDA, blueberries and almonds contain antioxidants and fiber, while thenuts add healthy fats and proteinto a dish that usually skimps on such nutrients, so while it tastes indulgent, it’s actually good for you.
contains Wheat, Dairy, Eggs, Tree Nuts
5.0 out of 5 reviews
SERVES
6
CALORIES PER SERVING
303
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
45 min
TOTAL TIME
55 min
Ingredients
2 cups fresh blueberries (or frozen and thawed), plus more for garnish
2 cups nonfat milk or nondairy milk of your choice
6 large eggs
2 tsp pure almond extract
¼ cup pure maple syrup
½ tsp ground cinnamon
1 baguette, preferably whole-wheat
¼ cup sliced almonds, for garnish
Directions
1 Preheat oven to 350 degrees F. Spray the bottom and sides of a 9x13-inch baking dish with cooking spray. Add blueberries to the baking dish and set aside.
2 Slice the baguette into rounds or cubes and arrange in the prepared baking dish.
3 In a mixing bowl, whisk together milk, eggs, almond extract, maple syrup, and cinnamon. Pour over the bread, making sure it is evenly coated.
4 Bake until the mixture is set and lightly browned, about 45 to 50 minutes. Top with almonds and more blueberries, if desired.
Nutrition Facts
Amount per serving
calories
303
total fat
10g
saturated fat
1.9g
protein
14g
carbohydrates
39g
fiber
3.2g
sugar
19.1g
added sugar
8.8g
sodium
304mg
Tips
This French toast casserole can be made the night before and refrigerated overnight for an easy no-prep morning!
TAGS:
Wheat, Dairy, Eggs, Tree Nuts, Mediterranean, Vegetarian, Family-Friendly, Breakfast
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Adobe Stock
Berry and Chia Overnight Oats
In this “set it and forget it” breakfast option, a mashed banana adds natural sweetness. Freshberriesare a great source of antioxidants,past researchhas shown, but frozen berries packjust as much nutritional value as fresh(and sometimes more)!
contains Dairy, Tree Nuts
4.8 out of 46 reviews
SERVES
2
CALORIES PER SERVING
520
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
⅔ cup milk
⅓ cup plain nonfat Greek yogurt
1 cup old-fashioned oats
1 tbsp chia seeds
½ medium banana, mashed
1 cup fresh blueberries
1 cup fresh sliced strawberries
¼ cup chopped walnuts
Directions
1 Combine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.
2 Divide oat mixture into 2jars with lids. Top each with half the blueberries, strawberries, and walnuts.
3 Refrigerate for at least 4 hours or overnight.
Nutrition Facts
Amount per serving
calories
520
total fat
17g
saturated fat
1.5g
protein
20g
carbohydrates
78g
fiber
14g
sugar
20g
added sugar
0g
sodium
60mg
TAGS:
Dairy, Tree Nuts, Anti-Inflammatory, Breakfast, Cholesterol-Conscious, Heart-Healthy, Gluten-free, High-Fiber, Low-Sodium, Mediterranean, Vegetarian
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8
![9 Healthy Breakfast Recipes You Can Make Ahead of Time (8) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (8)](https://i0.wp.com/images.everydayhealth.com/images/recipes/healthy-portable-breakfasts-04-breakfast-burrito-1440x810.jpg)
Julie Deshaies/Alamy
Make-Ahead Veggie Breakfast Burrito
It’s hard to have a bad day when you start it with a warm, delicious breakfast burrito. This meal comes pre-wrapped, and is also a great way to add more vegetables to your morning meal, which often skimps on them. To keep it nutritious, lose the processed and cured meats and cut back on cheese, and instead bulk it up with bell pepper and spinach, or any other veggie you choose.
contains Eggs, Dairy, Wheat
4.5 out of 20 reviews
SERVES
4
CALORIES PER SERVING
501
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
10 min
TOTAL TIME
15 min
Ingredients
1 tbsp extra-virgin olive oil
1 red bell pepper, diced
2 shallots, diced
2 cloves garlic, minced
2 cups baby spinach
12 large eggs
1 pinch kosher salt
¼ tsp freshly ground black pepper
4 whole-wheat tortillas
½ cup shredded cheddar cheese
Directions
1 Place a medium skillet over medium heat. Add oil, then pepper, shallots, and garlic. Sautéuntil veggies are soft, about 5 to 7 minutes. Stir in spinach and cook just until wilted, about 1 to 2 minutes more.
2 In a medium mixing bowl, whisk eggs with salt and pepper. Pour into skillet with vegetable and cook over medium-low heat, stirring frequently, until eggs are set, about 3 to 5 minutes.
3 Evenly divide egg mixture among tortillas and top each with 2 tbsp of cheese. Fold tortilla over the mixture, fold in the sides and roll until completely closed.
4 Optional: If you prefer a crispier tortilla, lightly cook the finished breakfast burrito in a clean skillet until lightly browned, about 1 to 2 minutes per side.
Nutrition Facts
Amount per serving
calories
501
total fat
29g
saturated fat
8.1g
protein
27g
carbohydrates
33g
fiber
3.9g
sugar
6.4g
added sugar
2g
sodium
729mg
Tips
To make this a great, grab-and-go breakfast, make a batch ahead of time, allow them to cool, wrap them in plastic wrap, and then freeze them. Defrost the wrap overnight in the refrigerator and heat on high for 1 to 2 minutes until heated through, or heat in a skillet until heated through, about 2 to 3 minutes per side.
TAGS:
Eggs, Dairy, Wheat, Breakfast, Family-Friendly, High-Protein, Mediterranean, Quick & Easy, Vegetarian
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9
![9 Healthy Breakfast Recipes You Can Make Ahead of Time (9) 9 Healthy Breakfast Recipes You Can Make Ahead of Time (9)](https://i0.wp.com/images.everydayhealth.com/images/recipes/healthy-portable-breakfasts-05-egg-cups-1440x810.jpg)
Susan Brooks-Dammann/Stocksy
Bacon, Tomato, and Onion Egg Cups
These egg-based cups pack a lot more protein — more than 20 grams (g) per serving — than the traditional muffin and pack in veggies, too. Eggs are an excellent source of choline, according to data from the USDA, which is an essential nutrient linked to improved metabolism and cell health, per the NIH. These mini-frittatas are less messy than other egg-based breakfasts, so they travel well.
contains Eggs, Dairy
4.4 out of 16 reviews
SERVES
4
CALORIES PER SERVING
345
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
2 slices bacon, chopped
1 yellow onion, diced
2 cloves garlic, minced
3 tbsp sun-dried tomatoes, diced
12 large eggs, whisked
¼ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup goat cheese
2 scallions, sliced (for garnish)
Directions
1 Preheat oven to 350 degrees F. Lightly spray a muffin tin with nonstick spray.
2 Place a skillet over medium heat. Add bacon and cook until it begins to release some of its oil. Add the onion and garlic. Cook, stirring frequently, until vegetables are softened and bacon is crispy, about 5–8 minutes. Addthe sun-dried tomatoes.
3 Using a spoon, evenly distribute vegetable mixture in prepared muffin tin.
4 In a mixing bowl, whisk together eggs, salt, and pepper. Evenly distribute among muffin cups. Add a small amount of goat cheese to each muffin cup.
5 Bake until eggs are fully set, about 10–12 minutes. Serve warm or chill until serving.
Nutrition Facts
Amount per serving
Serving size3 muffins
calories
345
total fat
24g
saturated fat
8.6g
protein
23g
carbohydrates
7g
fiber
1g
sugar
4.1g
added sugar
0.1g
sodium
390mg
Tips
Use any veggies you like (or have on hand) in this recipe. Enjoy endless possibilities of egg cup combos!
Make a batch ahead of time and freeze them for later use. To do this, simply cool completely and place in a single layer in a zip top freezer bag in the freezer. Use within 1 month of freezing.
TAGS:
Eggs, Dairy, Breakfast, Family-Friendly, Gluten-free, Low-Carbohydrate, Mediterranean, Quick & Easy