10 Healthy Breakfast Ideas For Busy Mornings

2 March 2023

The Chef

Contributor - My Muscle Chef

With squeezing in a workout in the morning or even just getting up without having to rush to work being the priority, it’s easy to fall into a breakfast rut.

Sure, it can be easy to whip up a protein shake, but when you are looking for something solid, a protein shake may not suffice. Plus, after getting our sweat on, breakfast may not be the only item we need to tick off as part of our morning routine. We need something that will not only energise us for the day but be simple and quick enough to keep our mornings ticking along.

1. Baked Protein Oats

Oats in a jar

This may be the biggest breakfast trend of 2021. Chances are you’ve stopped your scrolling on TikTok when one of these baked protein oats gushing with goodness straight out of the microwave shows up, or you’ve been amazed at how influencers push the boundaries to transform drab oats into a healthy and decadent desert like option. Be it fudgy brownie baked oats, Biscoff inspired or blueberry lemon, there’s a baked protein option for each oat lover out there.

Even better, science says that oats are an excellent choice for folks on weight-conscious diets, with one study showing that oats increased feelings of satiety resulting in lower calories consumed through the rest of the day!

2. Instant Oats

My Muscle Chef protein oats

As the name suggests, instant oats are super easy to prepare, especially when they’re in portion controlled sachets (who wants to weigh food first thing in the morning?!). Add some protein from a scoop of your fav protein powder or some Greek yoghurt (or our new range of Protein Yoghurts) and you’re set for the day! When looking for instant oats, make sure you check the nutritional panel - some flavoured options in the supermarket aisle contain 8g or more of sugar per serve.

Alternatively, our range of Protein Oat cups contain 20+ grams of protein, up to 6 grams of fibre, and under 5 grams of sugar (from dried fruits!) each, which makes them a nutritionist approved option that tastes great AND saves you time in the morning.

3. Blender Protein Pancakes

Pancakes with syrup and berries

Thinking pancakes can only be a lazy Sunday morning delight? Think again! We aren’t separating the wet and dry ingredients and digging through our cupboard to find the sieve. Instead, we are throwing everything into the blender and pulsating to perfection. You will be smelling fresh pancakes steaming away before the water for your plunger coffee has even boiled.

Whip up the dry mix in advance and store in an airtight container so you can satisfy your pancake cravings whenever they hit, without worrying about being late for work!

4. Stuffed Baked Avocado


Envision a twist on the classic stuffed capsicums or stuffed baked mushrooms. This version, adapted for brekkie, uses half an avocado in the skin to form the base. Take a lightly whipped egg and pour into the hollow, then bake until the egg is cooked through. This combo of protein, healthy fats, and fibre, will keep you feeling satisfied through lunchtime - no mid-morning sugar crashes here!

Get creative with the toppings - cut up ham, goat cheese, chives, coriander, a sprinkling of paprika, or some baker's yeast for that cheesy flavour ( and B vitamin boost) without the dairy! To save even more time in the morning, try pre-cutting the veggies/toppings the night before, and save the other half of the avo for the next day by storing with onion in an air-tight container to prevent browning.

5. Breakfast Tortilla

Breakfast Tortilla

Again, the blender is your friend in making the morning dash easier. Chuck in your eggs, alongside your veggies including capsicum, onion, spinach, and spice as a base. After pouring into a hot pan top with a whole grain tortilla and a dusting of light cheese.

6. Yogurt Parfait

My Muscle Chef Protein Yoghurt

Looking to keep things simple and avoid cooking all together? Well, a yogurt parfait is your friend as all it requires is scouring through your pantry and fridge for suitable items, assembling and then voila you are fuelled for the next few hours! All you need is a handful of fruit, plain Greek yogurt, and store-bought granola. And you can top with a drizzle of honey and sprinkling of shredded coconut to elevate this dish further.

For the easiest (and in our opinion the tastiest!) parfait, grab one of our Protein Yoghurts and pair with your fave fruits - 20+ grams of protein per serve, and the perfectly portioned toppers add texture. Try pairing a Strawberry with Almond & Cranberry Protein Yoghurt with some frozen blueberries, or Vanilla with Choc, Almond & Coconut Protein Yoghurt with sliced banana.

7. Green Smoothie Bowl

Green Smoothie Bowl

We love how this recipe keeps it oh so simple for those mornings when time gets away from us. Plus, you will forget your getting in your greens with the sweet mango and overripe banana masking the grassy taste. Sure, if there were more hours in the day you may consider making granola from scratch to sprinkle atop, but you rather optimize your time to squeeze in a morning yoga session. To transition on the go - grab your blender cup, its lid, and add in some extra water or coconut milk to make it more of a liquid-like consistency.

8. Burrito Bowl

My Muscle Chef Breakfast Burrito Bowl

Leftovers for breakfast sounds kinda weird, but burrito bowls are appearing on trendy cafe menus all over Australia and for good reason - they’re really tasty! Next time it’s Taco Tuesday at your place, set aside some extra mince, beans, and salsa for brekkie the following day - reheat in the microwave, top with some fresh avo and some chilli sauce or coriander and you’ve got yourself a breakfast of champions.

If cooking’s not your thing, we’ve got you sorted with our Breakfast Burrito Bowl! Served with avocado & lamb sausages, you’ll get 26.6g of protein and 6.2g fibre to keep you full and fuelled through even the busiest of days!

9. Poached Eggs on Avo Toast

Poached Eggs on Avo Toast

While creating the perfectly poached egg that is firm yet still oozes out can be a struggle, there is a better way. Meet the microwave egg poacher – making the perfect poached egg with ease. Keep your avo egg toast fresh with a squeeze of lemon or heat it up with a pinch of red chili flakes.

10. Baked Frittata

My Muscle Chef Breakfast Frittata

One of the simplest ways to prepare breakfasts for a week in advance is to whip up a big old frittata! The beauty of this is you can add in any leftovers hiding in your fridge so you’re minimising food waste, and it’s almost impossible to get wrong. Sprinkle some cheese on top and bake until cooked through & gorgeously golden. Once it’s cooled, cut into serving pieces and store in the fridge in airtight containers or ziplock bags, ready to tuck into your backpack as you leave for work.

For the no-bake option, our Spicy Vegetable Frittata makes for a delicious, high protein breakfast. Packed with plenty of vegetables, taco spices and feta cheese, you can say goodbye to boring breakfasts for good!

Looking to skip cooking all together?

Check out our high protein breakfast range to get more time back into your calendar and make it easier than ever to start the day right. Everyone can be a morning person with these brekkies to look forward to!

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