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Overnight Oats is the one I’m promoting when it comes to quick breakfast ideas on the go. When time is at a premium, it really is the fuss-free breakfast option. It’s so popular that everyone is making it.

This is a no-cook, no-bake, microwave-friendly, 2 – 5 minute meal prep. You can do it the night before or prep five jars on a Sunday for the work week.

It involves using rolled oats, your milk of choice, some healthy toppings, and a sweetener.

You layer each jar with uncooked rolled oats, fruit, nuts, seeds, peanut butter, sweetener, apple cider vinegar and milk. Seal with the lid and pop into the fridge overnight. A few jars will hold up to five days at the right fridge temperature.

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Here’s an Overnight Oats recipe formula

Follow and mix-and-match as you like it.

1. Choose a healthy grain = Gluten-free rolled oats / Quinoa (naturally gluten-free) / Buckwheat / Ground Flaxseed / Millet
2. 1 Cup Milk = Nut milk / Seed milk / Coconut milk / Rice milk / Soy milk / Filtered water
3. Add a Protein = Chia Seeds / Hemp Seeds / Quinoa
4. Add a healthy Fat = Ghee / Almonds / Nut butter (Peanut, Almond, Cashew) / Tahini / Coconut
5. Add a Fiber = Ground Flaxseeds / Sesame seeds / Sunflower seeds/ 
6. Add a Superfood = Blueberry / Raspberry / Strawberry / Blackberry / Cranberry
7. Add Sweetener & Flavour = Maple Syrup / Stevia / Vanilla Extract / Honey
8. Add an Adaptogen (optional, but great for managing stress & fatigue*) = Maca / Ginseng / Goji Berry / Turmeric / Ashwagandha
9. Add Fermented food = Kimchi / Sauerkraut / Dairy

This formula ensures you’re getting all the right nutrients for every metabolic function. It doesn’t get any speedier when you have to choose from quick breakfast ideas on the go

3 More on-the-go breakfast options you can try:

Quick breakfast omelette in a jar

1 minute prep time / 3 minute cooking time

• Crack an egg into a jar.
• Add salt & pepper.
• Sprinkle in chopped chives.
• Add 2 tablespoons of milk.
• Seal with the lid.
• Give it a good shake until all the ingredients are combined.
• Store in the fridge overnight and fry into a traditional omelette in the morning.
• Alternatively – you can microwave the entire jar for 1 minute on high; Once done, eat out the jar with a fork. Now that’s really on-the-go!

On-the-go Breakfast Bun

1 minute cooking time

• You can pour the same omelet mixture into a round flat breakfast bowl
• Microwave on high for 30 seconds.
• Take a spoon, and nudge it gently to make sure it’s not sticking.
• Continue microwaving for another 30 seconds.
• Once done, take a flat knife, hold it upright, and move it along the inside of the bowl to dislodge the egg.
• Place the round egg on a bun topped with vegan mayo, rocket, and cheese.

Smoothie freezer packs for a 7-day breakfast week

10-minute prep / 2-minute blending time

• Take seven freezer-friendly bags.
• Fill them with oats, pre-cut fruit, pre-cut greens, honey, nuts, seeds, and protein powder, milk, or liquid of choice.
• Zip them up and store them in the freezer.
• Take one bag out every morning and blend the contents into a smoothie or smoothie bowl.

*You might need to defrost naturally for a few minutes so it breaks easily in the blender. Don’t let it sit for too long to prevent bacteria from forming. That’s standard practice when it comes to prepping perishables.

5 Easy Oats recipes that add variety to your breakfasts

Summary

All the options pack a serious nutritional punch as it contains an amount of macro and micronutrients. Plus, you can add in a superfood and an adaptogen, which is extra fuel for the day.

You don’t need to sacrifice nutrient intake for speed or efficiency. The trick is to meal prep smartly.

Conclusion

Do you want to learn healthy cooking, but don’t know where to start?

Let me show you how. You’ll love this article on nutritional cooking. If you like that one, you’ll find this one helps too.

If you found this post helpful, leave a comment, I value everyone’s feedback.

*cravenutritionalcooking.com does not give medical advice. Where there is reference to it, the phrasing is merely used to illustrate a point or give context to food and cooking for nutrition information. It is not related to a specific condition or to any specific individual. Always consult your healthcare professional for medical and dietetic advice before embarking on any type of eating plan or ingesting nutritional supplements.

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