Smart breakfasts on-the-go

If you are like many people, breakfast consists of a cup of coffee as you are running out the door. You may think you are saving on calories, until hunger strikes mid-morning and you find yourself hitting the vending machine for high-calorie snacks. Check out our pick of smart breakfast ideas on-the-go that are tasty, healthy and filling.

Woman holding muffin tray

Are you looking for quick, yet healthy breakfast ideas you can grab on your way to work or school? These breakfast ideas are perfect for parents and kids who find there is just not enough time in the morning to sit down for breakfast.

A recent report from the federal government on dietary guidelines has shown that breakfast is an important part of your daily nutrition – and it actually helps boosts brain performance throughout the day. Here are some on-the-go ideas to get you started.

Fruit mixes

“I need something sweet to start my day, and I LOVE fruit mixed into pretty much everything – cereal, yogurt, oatmeal,” says registered dietitian Elana Natker, who says she often buys a large bag of frozen mixed berries and lets them thaw overnight in a ramekin. Grab a large to-go mug and sprinkle the fruit on top of high fiber cereal, yogurt or oatmeal and you are ready to hit the road.

Natker also combines fruit with protein for a filling and nutritious breakfast. “My favorite on-the-go meal is a low-calorie whole-wheat tortilla spread with peanut butter and with a banana inside,” says Natker. “Roll it up, and you have a complete breakfast!”

To-go breakfast favorites

Andrea Travillian of has two great ideas for on-the-go breakfasts that are full of protein to keep you feeling satisfied. Both ideas would be great for kids also!

A slice of toast with peanut butter contains a great mixture of protein and carbohydrates, says Travillian. “I can walk around and eat it!” One tablespoon of peanut butter contains 94 calories, so use sparingly.

She also whips up a fruit smoothie in the morning, using pre-packaged fruit smoothie mix, apple juice and one scoop of protein powder. You can also substitute yogurt and fresh fruit for the pre-packaged mix.

Make ahead muffins

Make these tasty muffins the night before for a week’s worth of grab-and-go muffins. These yummy muffins, courtesy of nutritionist Sophie Pachella, will give you a chocolate fix, are full of fiber and are only 57 calories per muffin!

Sophie’s 57 Calorie Chocolate Muffins

Makes 12 mini-muffins


  • 1 cup oat flour (simply grind 5-minute oatmeal in a coffee grinder)
  • 2 stage-two containers baby prune puree
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup non-fat vanilla yogurt
  • 4 large egg whites
  • 1/2 cup granular sugar substitute, such as Splenda(R) No Calorie Sweetener
  • 2/3 cup unsweetened cocoa powder
  • 2 tablespoon finely chopped walnuts (optional)
  • Cooking spray


  1. Mix all ingredients together.
  2. Spray a cupcake pan with cooking spray.
  3. Pour batter into pan and bake at 350 degrees until they pass the toothpick test.

Easy on-the-go breakfast ideas

  • Boiled eggs
  • Granola bar
  • English muffin with peanut butter
  • Toaster oven waffles
  • Frozen pancakes, heated in microwave
  • Turkey bacon
  • Yogurt sprinkled with granola
  • Yogurt sprinkled with fruit
  • Breakfast burrito with scrambled eggs and turkey bacon wrapped in a tortilla
  • English muffin with egg white and low-fat cheese

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