Goodness Answers: What Are the Healthiest On-the-Go Breakfast Options?

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rezel apacionado breakfast chia seed pudding unsplash
Photo: Courtesy of Rezel Apacionado

Q:  I know how important it is to have good breakfast, but I simply don’t have the time in the morning. What are some good options for me to grab on the go?

A: We’ve all been raised with the strong belief that breakfast is the most important meal of the day. And although that line was invented by marketers to sell our mums sugary breakfast cereal, there’s a lot of truth in that statement. Having a nutrient-rich breakfast jump-starts our metabolism, balances our hormones, and provides the nourishment for our brain and body to conquer the day.

Countless articles have been written about what we should be eating for breakfast. The truth is that many of us are simply too busy to whip up omelets or protein pancakes – we have workouts to smash, dogs to walk, and children to drop off. As a result, our mornings usually look like this: we run out the door, make a pit-stop at the nearest Starbucks to grab a coffee and a pastry, run into the office and descend into madness until lunch. Needless to say, such a start to the day is less than ideal if you want to prioritize your health, but the good news is that there are plenty of breakfast options that can be thrown together in minutes (or even the night before) and taken along with you to be consumed during your commute to the office.

Below, I’ve rounded up nine of my favorites.

Note: These ideas are meant to serve as inspiration – feel free to experiment with flavors to develop your favorites.

Liquid Options

nathan dumlao jar coffee unsplash
Photo: Courtesy of Nathan Dumlao

Superfood Coffee

If you like to start your day with a coffee and prefer to make lunch your first proper meal, consider upgrading your brew with some fats and superfoods to turn it into a caffeinated powerhouse. I like blending good-quality black coffee with MCT oil or organic coconut oil, a bit of cinnamon, chaga or quadriceps mushrooms, and collagen into a creamy superfood drink. Add a drop of stevia if you like things on the sweeter side.

Breakfast Smoothie

Smoothies are fast, easy to make, and can pack a nutritious punch when done right. Make sure to go easy on the fruit (one banana max) to avoid too much sugar and always add some greens as well as good fats to keep you satiated. Although it may seem like a great opportunity to load your smoothie with all the latest superfood powders out there, go easy; choose two varieties (e.g. spirulina + chia or goji + maca) to avoid that “weird” taste and just rotate superfoods daily to maximize nutritional benefits over the course of the week.

Here are some of my favorite recipes:

Upgraded Protein Shake

To replenish your muscles after a tough workout, try a nourishing protein shake. Simply add some quality fats, such as almond butter or MCT oil, and a frozen banana to your powder of choice and blend with coconut water or your favorite non-dairy milk to create a more satisfying drink that will keep you full until lunch.

Sweet Options

milada vigerova chia pot unsplash
Photo: Courtesy of Milada Vigerova

Chia Pudding

This is one of my all-time favorites. Chia puddings are loaded with plant-based protein and fibre and can be made the night before, making them the perfect portable meal to eat in the office. Use this recipe as a base and add your favorite toppings – be they sliced fruit or berries, cacao nibs, bee pollen, nuts and seeds, or toasted coconut chips.

Quick tip: Make your chia puddings in little jars that you can just throw into your bag and take to work.

Overnight Oats

Similarly to chia puddings, overnight oats are a great filling option that can be made in advance in little jars. Oats are filled with fibre and B vitamins that support your energy levels. I like adding banana into mine for some sweetness, but you can opt for some quality honey or real maple syrup to sweeten things up.

Choose gluten-free oats to avoid cross-contamination and experiment with toppings to create new combos every day. Here are some recipes to try:

Yogurt Parfait

In a mason jar, layer your favorite sugar-free yogurt (Greek or non-dairy like almond or coconut) with some berries and sugar-free granola or muesli for a quick meal. This breakfast can be made ahead of time as well if you don’t mind losing the crunch.


Savory Options

Sweet Potato Wrap
Photo: Courtesy of The Awesome Green

Breakfast wrap

Buy a wholegrain or paleo wrap and stuff it with your favorite things to create your own mini breakfast burrito. They are filling, easy to eat on the go, and there are literally hundreds of variations to keep things interesting. You can also make a few on the weekend and freeze them. The night before, just place it in the fridge to thaw and pop it on a skillet or pan for a couple of minutes the morning of.

Here are a few combos to get you started:

  • Sweet potato + beans + avocado
  • Tomato + avocado + feta + black olives
  • Hummus + grilled chicken + rocca
  • Salmon + spinach + cucumber + avocado (or organic cream cheese)


Breakfast Muffins

If you’re an egg person but have no time to cook them in the morning, bake a tray of muffins over the weekend and take them with you to the office. You can create countless combinations of eggs with veggies, salmon, bacon, and cheeses. These are delicious both hot and cold and are an absolute hit with the little ones too (try packing one into their lunchbox).

Start with these recipes and build on them based on your preferences:


Your Dinner Leftovers

Yes, it’s okay to eat sweet potato and salmon for breakfast. Enough said.

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