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Healthy Breakfast Ideas for Moms On-the-Go

We are sharing healthy breakfast ideas for moms on-the-go. It's important to fuel yourself with a meal that contains a balance of nutrients.

Published June 14, 2018

by Dr. Nicole Avena, Ph. D.

Associate Professor of Neuroscience

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We’ve all heard that breakfast is the most important meal of the day, but why is this? Breakfast does exactly what its name implies—it breaks the fast that occurs throughout the night. Consuming foods that nourish your body in the morning can help replenish your energy levels—which is much needed after taking care of your little one! Busy moms especially need healthy breakfast ideas that are easy to prepare and eat on the go!

Various studies have shown that people who skip breakfast are at an increased risk of having issues with metabolism, energy, concentration, or weight loss/gain.1 Eating breakfast can help you start your day off on the right foot and eliminate all those negative symptoms! Fueling your body with healthy foods in the morning is the perfect way to improve your overall health, energy levels, and ability to care for your child.

Which foods should busy moms focus on?

Although fueling your body with any food can serve to break the overnight fast, some foods should be prioritized. Protein is a nutrient that should always be included in your breakfast. This can be difficult at times because of all the pancakes, donuts, and waffles surrounding us! It is best to keep in mind that consuming breakfast foods, like pancakes, high in carbohydrates and very low in protein, can cause your energy to plummet. Protein does the opposite—it helps maintain adequate blood glucose levels, keeps you energized, and helps promote feelings of fullness!

Protein helps to build strong muscles and repair tissues that have been damaged. In addition to this, protein is an essential nutrient—meaning your body needs it to function normally. Protein is digested at a slower rate than carbohydrates. This can help to explain why consuming a protein-packed breakfast will leave you feeling more full and energized than those pancakes, donuts, or waffles!

Healthy Breakfast Ideas for Busy Moms

Don’t worry. Protein-packed breakfasts can taste just as good as those pancakes and waffles! Let’s look at some breakfast options that are easy, healthy, and can easily fit into your busy life.

1. Protein Waffle Recipe

Healthy Breakfast Ideas for Moms On-the-Go | Baby Chick

Cook on a HOT waffle iron & enjoy!

2. French Toast Eggs:

  • 4 egg whites
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • And 1 tsp stevia
  • cooking spray
  1. Mix all ingredients in a bowl
  2. Then pour into a pan and scramble.
  3. Optional… you can top with sugar-free syrup

3. Bacon Egg Cups:

  • 6 slices of bacon
  • 6 eggs
  • 1 cup spinach
  • ½ cup feta cheese
  1. Line muffin cups with bacon. (optional)
  2. Add whipped eggs (or egg whites), spinach, and a crumble of feta.
  3. Bake at 350 for 20 minutes and ENJOY!

4. Strawberry Protein Oats:

Healthy Breakfast Ideas for Moms On-the-Go | Baby Chick
  1. Cook oatmeal and almond milk on the stove.
  2. Stir in protein powder.
  3. Top with fresh strawberries and ENJOY!

5. Chocolate Protein Crepe:

  1. Spray the pan lightly with cooking spray.
  2. Whisk 1/2 cup of egg whites with a tablespoon of chocolate protein powder.
  3. Cook eggs like a crepe (pancake), making sure you cook over medium-low heat.
  4. When cooked, add a tablespoon of peanut or almond butter, sprinkle with cinnamon and roll it up like a crepe.

6. Skillet Eggs with Peppers and Herbs

From Dr. Avena’s book What to Eat When You’re Pregnant

A brunch staple, basted eggs (cooked in a covered pan) are cooked slightly more than sunny side up, with yolks that are set but not dry. Serve with whole-grain toast for a nutritious breakfast filled with omega fatty acids and protein!


  • Olive oil spray
  • ½ yellow bell pepper, diced
  • 2 eggs
  • 1 tsp chopped basil or parsley


  1. Coat a large non-stick pan with olive oil spray and cook the peppers over medium heat until soft.
  2. Create 2 wells in the peppers and gently crack each egg into the wells. Cook until the whites are almost set, then cover the skillet and turn the heat to low.
  3. Leave for 3 minutes, then uncover and sprinkle with herb of choice to serve.

7. Hard-Boiled Egg, Toast, and Melon Plate

From Dr. Avena’s book What to Eat When You’re Pregnant

This meal is gentle on the stomach, gives you the steady energy you need, and is easy to pack on the go. Prepare this the night before and take it with you in your lunch box for the perfect desk breakfast at work.


  • 2 eggs
  • 2 slices of whole-grain bread
  • 1 cup chopped cantaloupe or honeydew


  1. Place the eggs in a single layer at the bottom of a sauce and add enough cold water to cover the eggs by at least an inch. Bring the water to a boil and then allow the eggs to simmer at low heat for 12 minutes.
  2. Drain the water, keeping the eggs in the pot. Fill the pot back up with ice-cold water to stop the cooking process. Let sit for 1 minute before draining and peeling your eggs.
  3. Slice your eggs as desired to place on two pieces of toasted bread.
  4. Chop up your melon and pack the breakfast all together in a separate container.

Each of these recipes is packed with protein, which will leave you feeling full and more alert when caring for your little one. The best part about these healthy breakfast ideas is that some can be made ahead of time, frozen, and then heated up once you’re ready to enjoy them. Making foods more convenient is very beneficial when beginning the journey of parenting. Planning ahead can ensure you have a nourishing breakfast prepared each day and can make your breakfast choices more convenient!

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Nicole Avena
Dr. Nicole Avena, Ph. D. Associate Professor of Neuroscience
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Nicole Avena, Ph.D., is Associate Professor of Neuroscience at Mount Sinai School of Medicine and Visiting Professor of Psychology at Princeton University. She is the author of several books, including… Read more

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