Breakfast Ideas for the Office: Simple and Healthy Ideas
It can be easy to forget about eating breakfast when you’re busy getting the kids fed, dressed, and ready for school or daycare. I know because I used to forget to take care of myself all the time in the mornings. I was so occupied with feeding the kids, getting lunches packed, and getting them and myself ready without eating or drinking anything, not even a cup of coffee. And when I remembered, there was no longer enough time. Often, I ended up eating as late as 10:00 am after a stressful commute to the office. Not only that, but I was spending too much money and too much time buying breakfast – not an easy task since I eat halal.
The result – I was HANGRY. And I could not start my day well without having eaten a filling meal.
So, as they all say, it’s true that breakfast is the most important meal of the day. It does set the tone for your whole day. But how can you ensure you can eat a healthy breakfast when you have small children? With a bit of thought and planning, you can have a great breakfast at home or with you to the office.
Here are some easy breakfast ideas to get you started:
Easy and Healthy Breakfast Ideas for Busy Mornings
Overnight Oats
If you dislike eggs or just can’t be bothered to get out a skillet to fry some eggs, overnight eggs are a great way to ensure you’re eating healthy without turning on the stove. All you have to do is combine rolled oats, your milk of choice (dairy or almond milk), a tablespoon of chia seeds, and some fresh fruit like strawberries or bananas. Add some maple syrup or honey if you like it sweet. Stir it all up in a jar and put it in the fridge. You can eat it the next morning or take it to work.
Smoothie Bowls
A smoothie bowl is an excellent option in the mornings when you are relaxed and feel like treating yourself. Blend a frozen banana, as many berries as you like, and a bit of orange juice or soy milk, then pour it into a bowl. Crumble some granola bars on top, add peanut butter, and sprinkle some chocolate chips (optional).
Yogurt Parfaits
Layer Greek yogurt, diced fresh fruit, and granola in a cup or jar, and you have a protein-filled breakfast. It’s a great breakfast option for when you want something creamy, crunchy, and satisfying without too much work. And if your kids want some, too, that’s a bonus. That means not having to make a separate breakfast for them..
Breakfast Wraps
Breakfast wraps are the best thing that ever happened to me. Once I made breakfast wraps, they became one of my favorite and most leisurely breakfasts to prepare in advance.
All you do is fill whole wheat (if you are trying to be healthy) tortilla with scrambled eggs (or even egg whites if that’s your thing), spinach, shredded cheese, and maybe some cream cheese or hot sauce if you can stand spiciness in the morning. If you want, you could add avocado or even roasted sweet potatoes to make it more filling. Wrap it up, toss it in your bag (or fridge if you’re making it the night before), and you’re good to go.
Other optional add-ins: You could substitute sweet potatoes for a few deli slices of turkey. Or instead, sauté some spinach for iron.
DIY Trail Mix Packs
This is more of a morning snack option. For example, when you had breakfast and needed something to tide you over until you had lunch, It’s crunchy and easy to eat between meetings. Trail mix is simply a mix of nuts, added with other things like dried cranberries, sunflower seeds, and/or a few dark chocolate chunks. It’s really what you prefer, so feel free to substitute any of these with other dried fruits or seeds.
Trail mix is a great alternative to vending machine snacks when you need some energy but can’t justify spending up to $3.00 for a granola bar.
Breakfast Burritos
Like breakfast wraps, this is one of my other favorite items to prepare for breakfast. You can prepare these ahead of time and store them in the freezer if you desire.
Scramble up eggs, toss in black beans, some sautéed veggies, and a little shredded cheese. Wrap it all in a burrito-sized tortilla, then foil and freeze. You could do a bunch of burritos and store them in the freezer. If you plan on taking one to the office for breakfast, make sure you thaw it in the fridge overnight. The next morning, just throw it in your lunch bag, and you’re ready to go for breakfast. When you’re ready to eat it, just heat it up in the microwave for 1-2 minutes. Serve with sour cream or salsa if you’re at home, or eat it as-is if you’re at the office. It’s comforting, filling, and packed with nutritional value.
Other optional add-ins: Sometimes, instead of sautéed veggies, I add chopped, ripe avocado, tomatoes, and a bit of cilantro. It’s delicious. You could also add a bit of cooked quinoa if you have that on hand. The addition of quinoa really makes burritos even healthier and filling.
Egg Muffins
These are great if you love eggs but don’t have time to cook any during the busy mornings. Mix whole eggs or egg whites with diced peppers, spinach, a bit of cheese, and pour into a muffin tin. Bake at 350 degrees F for 25-30 minutes. Cool them down and store in the fridge for the whole week. You can heat them up in the microwave for 30-45 seconds and they’re customizable. This is an easy way to sneak in veggies—great if your mornings are chaotic and you still want a healthy breakfast idea.
Tips:
Sauté your veggies to remove excess moisture before adding them to the eggs. This will ensure your egg muffins don’t turn out soggy.
Use silicon muffin tins (still spraying them with oil) to ensure the cooked eggs don’t stick.
Chia Pudding
I tried this for suhoor during Ramadan, and it gave me energy during the long fasting day. All you do is mix chia seeds with almond milk (or dairy if your prefer), a dash of maple syrup, and let it sit overnight. You could play around with the ratio, but 2 tbsp chia seeds to half cup liquid works great.
In the morning, top with fresh berries, nuts, or a spoonful of Greek yogurt. It’s creamy, filling, and a great make-ahead breakfast that you don’t even need to think about.
Read about the benefits of chia seeds at Harvard Health Publishing.
Breakfast Bars
This is when you’re having a bad morning, and you rush out without preparing any breakfast. Always try to keep a few breakfast bars in your bag (or your desk drawer). If buying these from the store, look for ones with whole ingredients like oats, nuts, and dried fruit. And check the label for added sweeteners which add to the calories. If you have the time, you could make your own. Here’s an easy recipe for oatmeal breakfast bars.
Breakfast bars are also perfect for when you need something with your cup of coffee, and it’s already too late for a full breakfast.
Energy Bites
Mix oats, peanut butter, honey, and chocolate chips (or dried fruit or/and nuts), roll into balls, and store in the fridge. These are great finger foods while commuting to work. They also satisfy your sweet tooth while ensuring you get a little protein in for your work day.
Nut Butter Sandwiches
When you can’t stand eggs, an almond or peanut butter sandwich on whole grain bread is quick and satisfying. Add sliced banana for potassium. These sandwiches are simple and portable.
Final Thoughts
I hope these office breakfast ideas inspire you to take a moment to take care of yourself in the morning. As moms, we need to eat right to have the energy to care for our families. Whether you’re preparing a yogurt parfait the night before, freezing a batch of breakfast burritos, or simply tucking an energy bite in your purse, the goal is to make sure you always have something healthy on hand to eat.
I’m curious to know your thoughts on simple and nutritious meals you like to have on hand for busy mornings. Please comment below.
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