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7 grab-and-go breakfast ideas:

Starting your day with a quick and healthy breakfast can help you feel more energized, focused, and ready to take on the day! Sweet, savory, crunchy, or chewy - these grab-and-go ideas will keep you going until lunchtime, no matter how busy you are.

1. Overnight Oats

Combine oats, almond milk, chia seeds, and sweetener (if desired) in a jar, and let it sit in the fridge overnight. In the morning, grab it and go!

*I recommend topping with fruit and nut butter!*

2. Avocado Toast

Toast your favorite bread and add an avocado spread:

- smashed avocado

- salt

- lemon juice

- crushed red pepper

- (my personal favorite!) hot honey

Add an egg on top for extra protein and enjoy!

3. Mighty Matcha Smoothie

This protein matcha smoothie is a great breakfast option for those who want to start their day with a boost of energy and nutrition, and it is made in one simple blend:

  • 1 cup of frozen spinach

  • 1/2 of a frozen banana

  • 1 scoop of protein powder or collagen

  • 1 to 2 teaspoons of matcha powder

  • 1/2 teaspoon honey (optional)

  • 1 cup of liquid (I prefer almond milk or coconut water)

4. The Ultimate Breakfast Burrito

This breakfast burrito is a filling and satisfying breakfast option that combines protein, veggies, and whole grains. You can customize the ingredients to your liking, adding in any veggies or meats that you prefer.

Simply combine scrambled eggs, greens, and a meat of choice, and cheese onto a whole-grain tortilla. Roll it up and heat on a pan for a couple minutes until it gets crispy, lastly, drizzle with your favorite hot sauce (if you like spice)!

5. Autumn Rice Cake

This is a great option for those who are looking for a gluten-free, dairy-free, and low-sugar breakfast or snack with an autumn flare! Simply spread almond butter on an apple-cinnamon or plain rice cake. Top with a drizzle of honey, sliced apples, and an extra dash of cinnamon.

6. Collagen Chia Seed Pudding

Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants, while collagen powder provides additional protein and can support healthy skin, hair, and nails. This chia pudding is similar to overnight oats: combine 2 tablespoons of chia seeds to 1/2 a cup of non-dairy milk (use this ratio depending on the portion size), add sweetener and a scoop of collagen powder, let it sit in the fridge overnight.

Enjoy in the morning with fresh berries, granola, and a drizzle of nut butter!

7. Copycat Starbucks Egg White Bites

Okay so this last recipe requires a bit more effort for the night before, but it is the quickest option if you are running out the door and need a protein boost in the morning.

Similar to the infamous Starbucks Spinach Egg White Bites, these are a great breakfast option for those who want a high-protein, low-carb meal on the go.


  • 4 eggs

  • 1/2 cup low-fat cottage cheese

  • 1/2 cup shredded cheese

  • 1/4 cup diced roasted red peppers

  • Salt and pepper, to taste

  • Optional: diced and cooked turkey bacon, chopped spinach, diced onion


  1. Preheat the oven to 300°F (150°C) and lightly grease a muffin tin with non-stick cooking spray.

  2. In a large mixing bowl, whisk together the eggs until well-beaten.

  3. Add the cottage cheese, shredded cheddar cheese, and diced roasted red peppers to the bowl, and stir well to combine.

  4. Add salt and pepper to taste.

  5. Pour the mixture evenly into the muffin cups, filling each cup about 3/4 full.

  6. Add any optional ingredients, such as diced cooked bacon, chopped spinach, or diced onion.

  7. Bake for 25-30 minutes, or until the egg bites are puffy and lightly golden brown on top.

  8. Let the egg bites cool in the muffin tin for a few minutes, then carefully remove them with a knife or spatula.

  9. Enjoy your delicious and healthy copycat Starbucks egg white bites!

Plan on enjoying one of these delicious and nourishing options the next time you find yourself rushing out the door in the morning!


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Our bodies are our gardens – our wills are our gardeners.”
– William Shakespeare

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