5 make-ahead breakfasts

Emma Brown - Nutritionist | 03 Mar, 2022

Starting your day with a good breakfast can really be the difference between a great day and a not so great day!

Kicking your day off with a meal that's full of fibre, protein and fruit/veg will fill you with sustainable energy, helping you feel your best self while also avoiding that 11am blood sugar dip and temptation to reach for the biscuit tin.

To avoid rushing out of the house on an empty stomach, try these healthy make-ahead breakfasts so your great start to the day is only ever a fridge door away!

Banana overnight oats

Banana & peanut butter overnight oats

Serves 1 - 400 kcals per serving

Kcals 400
Fat 14.1g
Sat fat 4.1g
Carbs 59.1g
Sugar 33.1g
Fibre 6.1g
Protein 13.8g
Salt 0.3g

Ingredients

  • 30g oats
  • 125ml milk of your choice
  • 1 tsp chia seeds
  • 1 tsp honey
  • 1 ripe medium banana
  • 15g peanut butter

Method

  1. Mix the oats, milk, chia seeds and honey together in a bowl.
  2. In a separate bowl, mash up half the banana until it's smooth and add it to the oat mix. Mix everything together well.
  3. Put the mixture in a jar or tub, seal and pop in the fridge overnight.
  4. In the morning top the oats with the peanut butter and the other half of the banana, sliced.
Blueberry banana smoothie

Blueberry & banana breakfast smoothie

Serves 1 - 231 kcals per serving

Kcals 231
Fat 3.5g
Sat fat 0.8g
Carbs 45.6g
Sugar 31g
Fibre 5.4g
Protein 6.8g
Salt 0.09g

Ingredients

  • 1 medium banana
  • 100g frozen blueberries
  • 50g low-fat natural yogurt
  • 1 tbsp oats
  • 100ml water

Method

  1. Put all of the ingredients into a blender and blitz until well combined and smooth.
  2. If you prefer it a little thinner, add another splash of water.
  3. Transfer to a bottle and put a tight lid on, then pop it in the fridge overnight.
  4. In the morning, give it a good shake and enjoy!
Ham cheese and egg muffins

Ham, cheese & egg muffins

Serves 1 - 308 kcals per serving

Kcals 308
Fat 18.5g
Sat fat 6.1g
Carbs 7.5g
Sugar 5.2g
Fibre 1.6g
Protein 29.1g
Salt 1.7g

Ingredients

  • Frylight
  • 1 tsp olive oil
  • ½ small onion, diced
  • ¼ medium red pepper, diced
  • 2 slices lean ham, chopped
  • 2 medium eggs
  • 30ml semi-skimmed milk
  • 15g grated low-fat cheddar cheese
  • Black pepper
  • 1 tsp fresh parsley, chopped

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6 and spray 2 holes of a muffin tin with Frylight.
  2. Place a small pan over a medium heat and add the oil. Once hot add the onion and pepper and cook for 3-4 minutes until starting to soften.
  3. In a bowl, whisk the eggs and then add the milk and cheese and mix together. Season with black pepper.
  4. Add the cooked veg, ham and parsley to the eggs and mix everything together.
  5. Divide the mixture between the two muffin holes and place in the oven to cook for 15 minutes until cooked through (no longer runny).
  6. Set aside to cool and put in the fridge in a sealed container overnight.
  7. In the morning, grab the muffins and eat cold on the go, or warm them through in the microwave for 30-45 seconds and enjoy warm.
Egg avocado breakfast wrap

Egg & avocado breakfast wrap

Serves 2 - 413 kcals per serving

Kcals 413
Fat 22g
Sat fat 6.4g
Carbs 36.6g
Sugar 2.4g
Fibre 4.1g
Protein 19.2g
Salt 1.67g

Ingredients

  • Frylight
  • 4 medium eggs
  • 30ml semi-skimmed milk
  • Salt and pepper to taste
  • 1 spring onion
  • 1 lemon wedge, juiced
  • 1 small avocado
  • 2 tortilla wraps

Method

  1. Place a large pan over a medium heat and spray with Frylight.
  2. In a bowl, whisk the eggs with the milk and season with salt and pepper.
  3. Add the eggs to the pan and cook, stirring regularly, until the eggs are cooked through and set. Set aside.
  4. Finely chop the spring onion and set aside. Halve the avocado, remove the stone and scoop out the flesh.
  5. Chop the avocado into chunks and squeeze over the lemon juice to stop it turning brown.
  6. Warm through the tortillas according to the packet instructions. Lay out on a clean surface, and top with the egg, spring onion and avocado. Allow everything to cool for a few minutes.
  7. Tightly fold up the tortillas and wrap them in tin foil. It's important they're well sealed to keep the avocado as fresh as possible. Place in the fridge overnight.
  8. In the morning, grab and go or warm through the wrap in the microwave for 20-30 seconds.
Blueberry banana muffin

Banana & Blueberry Muffins

Serves 12 - 218 kcals per serving

Kcals 218
Fat 6.6g
Sat fat 1g
Carbs 36.8g
Sugar 13.2g
Fibre 1.9g
Protein 4.7g
Salt 0.28g

Ingredients

  • 300g self raising flour
  • 1 tsp bicarbonate of soda
  • 100g of muscovado sugar
  • 50g of porridge oats, plus 1 tbsp for topping
  • 2 medium bananas
  • 284ml buttermilk
  • 5 tbsp light olive oil
  • 2 egg whites
  • 150g blueberries

Method

  1. Preheat the oven to 180°C/160°C Fan/Gas mark 4 and line a 12-hole muffin tin with paper muffin cases.
  2. Add the flour, bicarbonate of soda, 50g oats and sugar into a large bowl and make a well in the centre. Keep 1 tbsp of sugar for later.
  3. In a separate bowl, mash the bananas until nearly smooth. Stir the buttermilk, oil and egg whites into the mashed banana until evenly combined.
  4. Pour the liquid mixture into the well and stir quickly with a wooden spoon. The mix will look lumpy and may have the odd spot of flour still visible, but don’t be tempted to over-mix.
  5. Add in the blueberries and give it one more stir.
  6. Divide the mix between the muffin cases – they will be quite full – then sprinkle the tops with the remaining oats and sugar.
  7. Bake for 18-20 minutes until risen and dark golden. Cool for 5 minutes in the tray before lifting out onto a rack to cool completely.
  8. Put them in an airtight container and grab one out in the morning. These should keep for a few days in the cupboard, so freeze any extra.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.