You can prioritize an on-the-go breakfasts that will provide prolonged energy and support your overall health goals. Even if your mornings are hectic and you need to grab something to eat on the go.
Eating a balanced breakfast helps to reduce appetite, enhance nutrient intake, and reduce late-night snacking.
Breakfast should keep you satisfied for at least a couple of hours. Many ready-to-eat meals are either too low in calories or lack crucial elements that will keep you full. They can also be heavy in added sugar and sodium, both of which the USDA Dietary Guidelines for Americans recommend minimizing.
Our nutritionist, who works with many on-the-go working parents, researched dozens of ready-to-eat or ready-to-heat breakfast options. She assessed them based on their protein, fiber, and fat composition, calorie count, added sugar, sodium, and flavor. While some of the breakfasts listed here may be sufficient on their own, many are best served together or with toppings like nuts or a side of fruit to create a well-balanced, delicious breakfast.
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Here are the top on-the-go breakfast options available today.
RXBar Gluten Free Oatmeal Cups with Apple Cinnamon *
Pros
- High in protein and fiber
- Contains good fats
- no additional sugar
Cons
- It is not allergy-friendly
- It’s possible that there aren’t enough calories on its own
Our favorite is RX Am Oats in Apple and Cinnamon because it has protein, fiber, and healthy fats without any added sugar. It can be eaten warm, like a regular oatmeal cold, or by adding water and heating in the microwave, like overnight oats ready to grab and go on a busy morning.
It can be difficult to find oatmeal with enough protein to keep you satisfied, but these oats have 12 grams of protein. This is a well-rounded breakfast on our list of “On-the-Go” breakfasts because of the protein, fiber, and healthy fats. RX Am Oats are sweetened with dates and cinnamon and are just sweet enough to satiate without overloading you with sugar.
To increase the calorie content and keep you fuller for longer, make your oats with cow’s milk (which also increases the protein content), add a scoop of nut butter, or make overnight oats by adding milk and Greek yogurt and placing them in the fridge overnight. You may also mix it with two hard-boiled eggs for an easy grab-and-go breakfast.
The Best Bar: Perfect Foods Perfect Bar Dark Chocolate Chip Peanut Butter *
Pros
- High protein content
- Non-GMO and gluten-free
- Contains a variety of vitamins and minerals
Cons
- Sugar that has been added
- It is not allergy-friendly
Perfect Peanut butter and milk are combined with a variety of dried fruits, vegetables, and other plants to provide a significant boost of vitamins and minerals to your day. These bars have a good amount of fiber and an excellent amount of protein.
This bar may be sufficient for breakfast on its own for some because it only has 330 calories. But you can couple one with a piece of fruit and a milk-based latte for a quick and easy on-the-go breakfast.
It is crucial to note that these contain components such as alfalfa, dulse, and rose hips, which may interfere with some drugs. Perfect bars also contain a large amount of added sugar (12 grams) from honey, so evaluate how it fits into your regular intake.
These can be found in the refrigerated department of the grocery store and should be refrigerated for freshness.
Breakfast Burrito: Evol Egg White and Spinach Burrito *
Pros
- High in protein and fibers
- Consists of some vegetables
- Easy to microwave
Cons
- Sodium intake is moderate
Good Food Prepared Simple breakfast burritos are a wonderful freezer alternative for times you need to heat and go. They have protein and fiber, and most of them have a serving of vegetables.
They include a nice balance of nutrients to keep you full. This breakfast burrito has 4 grams of fiber, 9 grams of fat, and 12 grams of protein. Try them with a banana and a latte to keep you full all morning.
Best Vegan: Nasoya Superfood Skillet *
Pros
- High protein content
- Gluten-free, USDA Organic
- Non-GMO Vegan
Cons
- Option with more sodium
- Expensive
Nasoya’s superfood skillets combine protein, fiber, fat, vegetables, and flavor into a single handy packet that cooks in 3 minutes either in the microwave or on the stove. With 5 grams of fiber and 19 grams of plant-based protein from the tofu, this makes one of those “On-the-Go” breakfasts that is a filling egg-free meal.
With only 15g of carbs per dish, this is a great choice if you are looking for a low-carb breakfast. If you like additional carbohydrates in the morning, pair it with whole-grain bread, wrap it in a tortilla, or serve it with a banana or apple.
This option has higher sodium than other options, which you should consider if you eat a lot of packaged food throughout the day. Packaged foods are higher in sodium, which can quickly add up. However, eating some higher-salt meals may not be as harmful to most people as we formerly thought.
While it has long been thought that adults should take less than 2,300 milligrams of sodium per day, new research suggests that 3,000 to 5,000 milligrams is likely the best quantity. The American Heart Association presently recommends that those with high blood pressure consume fewer than 1,500 mg of sodium per day, but new evidence suggests that this may be too limiting. According to a 2021 study, this can be reduced to less than 4,000mg.
Best Waffles: Kodiak Cakes Thick and Fluffy Power Waffles Blueberry*
Pros
- Contains whole grains
- High protein content
- Delicious flavor
- less expensive than alternative options
Cons
- There is added sugar in this product.
Kodiak Cakes’ thick and fluffy power waffles are tasty and fulfilling and offer enough nourishment to keep you fueled for hours. They’re created with whole grains and contain both wheat protein and whey protein, for a total of 10 grams of protein in each waffle.
While there is added sugar in Kodiak Cakes, it is only 5 grams, which is pretty minimal, even for a healthy waffle. Furthermore, the protein and fat content will aid in reducing the instant blood sugar surge that other waffles on the market may cause. Top with some nuts or seed butter or Greek yogurt and blueberries to make it a more filling and complete breakfast.
Best Muffin: Veggies Made Great Blueberry Oat Muffins *
Pros
- The first element is vegetables.
- Gluten-free
- it contains no nuts, it may be an excellent choice for school-aged children.
Cons
- Sugar content that has been added
- Low caloric intake
Finding a healthful pre-packaged muffin for breakfasts is nearly impossible, but Veggies Made Terrific’s blueberry oat muffins are a terrific option. They’re so good it’s hard to realize vegetables are the first component. The vegetables and gluten-free whole grains add fiber, and the egg whites and oats add protein to these muffins.
They have 7 grams of added sugar, which is less than half of what most other pre-packaged muffins of similar size have. At only 110 calories per muffin, they aren’t enough for a full breakfast, but they match well with a hard-boiled egg. Try single-serve Greek yogurt and some fruit for a quick but one of those complete on-the-go breakfasts.
Best Shake: Frozen Garden Green Protein Smoothie *
Pros
- High in protein and fiber.
- There is no added sugar.
- eating whole foods
Cons
- Breakfast may be too low in calories.
- Expensive
Frozen Garden’s Green Protein Smoothie combines nutrition and flavor in a single portable cup. All you have to do is combine it with your preferred liquid. Beans, pumpkin seeds, and hemp seeds provide 10 grams of protein, as well as some heart-healthy fat and fiber. Combine that with the fruits and vegetables in the mix, and you’ve got one of those nutrient-dense breakfasts to go.
It’s a tad low in calories for most people, but you can enhance it by blending it with cow’s or soy milk, adding plain Greek yogurt, or serving it with toast and nut butter.
Best Yogurt: Siggi’s Simple Ingredient Skyr 2% Lowfat Yogurt Black Cherry *
Pros
- High protein content
- Gluten-free certification
- Consists of probiotics
Cons
- Low in calories
Siggi’s yogurts are delicious since they are high in protein and low in sugar. Many flavored yogurts have as much added sugar as a dessert, but Siggi’s 2% low-fat yogurt in black cherry has only 6 grams, plus 5 grams of natural sugar from lactose per serving. It’s high in protein (15 grams per serving) and calcium, plus it contains some probiotics, which may help maintain a healthy gut.
It has long been recommended that low-fat or fat-free dairy products be consumed for a range of health benefits; however, new evidence reveals that dairy products containing some fat may improve several health outcomes.
This yogurt is insufficient for breakfast because it only has 140 calories per serving. Combine it with a handful of walnuts, some fruit, and a scoop of your favorite granola to have a quick and simple balanced breakfast.
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