The fact that many health experts deem breakfast the most important meal of the day can seem like a cruel joke. Maybe on a leisurely Sunday you have time to cook up a nutritionally well-rounded, semi-gourmet breakfast, but for many people, mornings are pretty chaotic during the week. (Exponentially so if you have kids.) Enter the joys of the no-cook breakfast, aka delicious things you can eat first thing in the a.m. that don’t require the use of any stove, oven, or air fryer. Because sometimes it’s just too early (or too hot!) to cook your breakfast.

Rounded up here are 24 no-cook breakfasts that are packed with both protein and fiber—healthy nutrients that are key to keeping you satiated all morning—and take minimal effort to make. Your days of skipping breakfast are officially over.

Why you need quick breakfast options

Morning meals often get either completely neglected or relegated to a cup of coffee, protein bar, or a handful of dry cereal—either option is neither satisfying nor nutrient-rich. Want to know the secret to actually making breakfast happen? It’s having a handful of easy, no-cook breakfast recipes up your pajama sleeve you can either throw together in the moment or prep the night before. Since you’re taking cooking out of the equation, you’re automatically cutting down on prep time. Also, summer bonus: no-cook breakfasts won’t heat up your kitchen.

Why breakfast is important

According to a large research study conducted in 2021 on more than 30,000 Americans, folks who skip breakfast tend to miss out on calcium, vitamin C, fiber, and other necessary vitamins and minerals often found in common breakfast foods, including milk, fruit, and cereal. As such, breakfast has often been considered one of the—if not the—most important meal of the day.

Additionally, starting your day off with a hearty, balanced breakfast can set you up for success all day long. “For those with certain health conditions, like diabetes, GERD, or chronic acid reflux, eating a balanced breakfast composed of carbohydrates, fats, and protein can help stabilize blood sugars, help with morning nausea by keeping acid at bay, and keep you fueled and energized throughout the day,” Supriya Lal, RD, MPH, a dietitian in New York City, previously told Well+Good.

How to build a balanced no-cook breakfast

The key to building a well-balanced, no-cook breakfast is focusing on versatility of ingredients, primarily fruits and vegetables. Additionally, its important to try and meet the recommended intakes of fiber and protein per meal. (Six grams and 30 grams, respectively.)

What is a healthy breakfast that doesn’t need to be cooked?

There are so many healthy options for a no-cook breakfast. Some great thought-starters include:

• Toasts topped with nutrient-rich ingredients like hummus and avocado
• Protein-rich smoothies filled with tons of fruits and the occasional vegetable
• Overnight chia puddings or yogurt parfaits that reimagine staple desserts like carrot cake
• Nutritious wraps loaded with fiber thanks to ingredients like chickpeas
• No-cook oatmeal bars for a quick and easy breakfast on the go
• Sweet or savory bowls with Greek yogurt or cottage cheese as the base

What is the best thing to eat first thing in the morning?

In general, experts agree that a healthy breakfast first thing in the morning will include protein, fat, and fiber to help give you energy and keep you full until lunch. The specifics, though, depend on your personal tastes and dietary restrictions.

Before you start eating breakfast, some health experts may advise you to drink water first thing in the day as it can help prime the digestive system for what’s to come. Plus, sleeping can be quite a dehydrating event. As such, a big glass of water can help restore any lost moisture before you start noshing on one of these tasty recipes ahead.

What is a good non-cook protein for breakfast?

There are plenty of great proteins you can eat for breakfast that don’t require cooking, particularly if you reach for dairy or bean-based foods. Some healthy options include:

• Greek yogurt: Make parfaits or breakfast bowls with plain Greek yogurt as your base. A 100-gram serving of plain, non-fat Greek yogurt will net you 10 grams of protein, plus filling fats, calcium, and other nutrients.
• Cottage cheese: This dairy product makes for a great protein-packed, no-cook breakfast. One cup will land you an impressive 24 grams of protein.
• Canned beans: The pantry staple doesn’t require cooking—a quick rinse is more than enough—and it’s loaded with plant-based protein and fiber. One cup of chickpeas, for example contains more than 14 grams of protein.
• Hummus: Spread this on toast for an added protein boost, or use it as a vehicle for veggies for an extra dose of fiber. A 100-gram serving contains about seven grams of protein.
• Protein powder: The best protein powders have 20-25 grams of protein per serving—an easy way to add more staying power to your morning smoothie.
• Smoked or tinned fish: Smoked or tinned fish are great for brain health and provide a convenient way to get protein first thing in the morning without having to turn on the oven. Layer smoked salmon on top of toast with a little cream cheese or cottage cheese, tomato, and thinly sliced onion, and you’ve got a pretty cool way to start your day.

24 healthy no-cook breakfast options

Toasts

Breakfast option #1: Hummus toast

Put the big ol’ tub of hummus sitting in your fridge to good use by making this high-protein hummus toast by Feel Good Foodie. Essentially, all you have to do is slather hummus on a piece of bread and add the toppings of your choice. Think sliced avocados, mini mozzarella pearls, or fresh cilantro; the possibilities are endless.

Get the recipe: Hummus Toast — 4 Ways

Breakfast option #2: Honey-lemon ricotta toast with figs and pistachios

No-cook breakfast are far from boring when you throw ingredients like figs, pistachios, and ricotta into the mix. In this recipe by Ambitious Kitchen, a thick layer of ricotta on a slice of toast is made even tastier by a drizzle of honey and squeeze of fresh lemon juice, while fresh figs and pistachios elevate the dish.

Get the recipe: Honey-Lemon Ricotta Breakfast Toast with Figs and Pistachios

Breakfast option #3: Pesto avocado toast with fresh tomatoes

Avo toast is a tried and true breakfast staple. But this rendition by Minimalist Baker adds a few spoonfuls of pesto to season the smashed avocado. Frankly, we’re surprised we hadn’t thought of this sooner; it’s delicious and simple.

Get the recipe: Pesto Avocado Toast with Fresh Tomatoes

Breakfast option #4: Avocado, chickpea, and tomato toast

Avocado toast is a classic healthy breakfast, but adding chickpeas majorly ups the protein—and still doesn’t require any cooking. This recipe by Hedi Hearts really brings it on the fiber front too, adding spinach and tomatoes to the mix.

Get the recipe: Avocado, Chickpea, and Tomato Toast

Breakfast option #5: Avocado toast with cottage cheese and tomatoes

Another way to up the protein in an avocado toast breakfast without having to cook is to add cottage cheese. It adds a creaminess that works perfectly alongside the avocado in this recipe by The Lemon Bowl, and is also packed with gut-healthy probiotics.

Get the recipe: Avocado Toast with Cottage Cheese and Tomatoes 

Smoothies

Breakfast option #6: Breakfast coffee smoothie

Seven ingredients is all you need to make this buzzy breakfast coffee smoothie by Feel Good Foodie. It’s packed with protein thanks to three sources of the nutrient: milk, protein powder, and oats. Plus, it’s an easy way to sneak a dose of caffeine during extra sleepy mornings.

Get the recipe: Breakfast Coffee Smoothie

Breakfast option #7: Strawberry protein smoothie

Strawberries and cream are a timeless pair. In this rendition of the iconic duo, Feel Good Foodie transforms strawberries and cream (in this case, it’s Greek yogurt), into a delicious five-ingredient, high-protein drink.

Get the recipe: Strawberry Protein Smoothie 

Breakfast option #8: Carrot cake smoothie

Want to enjoy the comforting flavors of carrot cake without baking or cooking? Say no more. This carrot cake smoothie by Ambitious Kitchen features all the tasty flavors of the dessert but in smoothie form. In it you’ll find raw carrots, banana, pineapple, creamy coconut milk, greek yogurt, and plenty of warming spices.

Get the recipe: Carrot Cake Smoothie

Photo: Food Heaven Made Easy

Breakfast option #9. Blueberry smoothie

When it comes to no-cook breakfasts, smoothies are a tried-and-true fave. But figuring out what to throw into your blender that’s both nutritionally balanced and will actually taste good can take a little trial and error. Fortunately, you can bypass the experimenting stage altogether by following this blueberry smoothie recipe by Food Heaven Made Easy. Peanut butter and chia seeds give fiber and protein, while spinach and blueberries add even more fiber while making it high in antioxidants.

Get the recipe: Blueberry Smoothie 

Breakfast option #10: Chocolate protein shake

More of a chocolate smoothie lover? Satisfy that passion by blending together chocolate protein powder, alt-milk, banana, berries, and greens in this recipe my Kim’s Cravings. The end result is a shake so decadent that it tastes like dessert.

Get the recipe: Chocolate Protein Shake 

Puddings and parfaits

Breakfast option #11: Strawberry matcha chia pudding

Fiber-rich and longevity-boosting (thanks to the L-theanine in the matcha) are two ways to describe this strawberry matcha chia pudding recipe by Minimalist Baker. In it you’ll find a matcha-infused chia pudding swirled with homemade strawberry jam. Swap the homemade jam for store-bought for a no-cook breakfast of champions. But, don’t worry, we’ve got tons more high-fiber breakfast ideas filled with tons of tasty anti-aging breakfast foods.

Get the recipe: Strawberry Matcha Chia Pudding

Breakfast option #12: Banana bread chia pudding

Baking banana bread was all fun and games in 2020, but on the average morning these days, no one has time for that. You can still savor the flavor of the beloved baked breakfast with this banana bread chia pudding recipe by All The Healthy Things. The inclusion of vanilla, cinnamon, and almond butter gives the warming flavor you’re after. Plus, literally every single ingredient used is full of nutritional benefits.

Get the recipe: Banana Bread Chia Pudding

Breakfast option #13: Yogurt parfait with mixed berries

If you have 10 minutes, you have enough time to whip up this creamy, sweet breakfast by Gathering Dreams. For the base, go for Greek yogurt to get as much protein as possible. Then, simply add the toppings, which in this case are berries, granola, a touch of maple syrup, and coconut flakes (if you have ’em). It’s full of natural sweetness with nothing artificial.

Get the recipe: Yogurt Parfait with Mixed Berries

Breakfast option #14: Peanut butter and jelly chia pudding

Who doesn’t love a good ol’ PB&J? In this recipe by Minimalist Baker you’ll find the usual PB&J suspects: peanut butter and blueberry compote. In the interest of time, however, opt for store-bought jam, instead of making it from scratch.

Get the recipe: Peanut Butter and Jelly Chia Pudding

Breakfast option #15: Strawberry parfait

In this strawberry parfait recipe by Feel Good Foodie, you’ll find that the homemade strawberry sauce requires zero cooking. In fact, all you need to do is take a few frozen strawberries and simply mash them with a fork or potato masher until they reaches a chunky, sauce-like consistency. Easy, peasy.

Get the recipe: Strawberry Parfait

Wraps

Breakfast option #16: Vegan curry chickpea salad collard wraps

Don’t limit yourself to just “breakfast” foods for breakfast! This tahini and curry-infused chickpea salad by Ambitious Kitchen offers boatloads of protein first thing in the day. In fact, one wrap contains more than 10 grams of protein and nearly nine grams of fiber. Plus, the wraps are packed with a medley of nutrient-dense ingredients, including carrots, tart cherries, (for a hint of tangy, sweetness), red cabbage, and collard greens. Dietitians would be so proud of this hearty breakfast.

Get the recipe: Vegan Curry Chickpea Salad Collard Wraps

Breakfast option #17: Avocado Buffalo Chickpea Salad Wraps

If you prefer a little heat (the spicy kind) during your breakfast meals, this avocado buffalo chickpea salad wrap recipe by Ambitious Kitchen is calling your name. In this tasty dish, chickpeas are coated in a tangy and spicy buffalo yogurt sauce. Then, the salad is paired with more flavorful fillings such as avocado, spinach, and red onions, before it’s all wrapped together in a large tortilla. Swoon.

Get the recipe: Avocado Buffalo Chickpea Salad Wraps

Breakfast option #18: Smoked Salmon Pinwheels

Smoked salmon is a breakfast favorite, but in this recipe by Ambitious Kitchen they’re served in a fun pinwheel shape, instead of the usual bagel spread. To form each pinwheel, large spinach wraps are slathered with rich creamy cheese and layered with flavorful ingredients like fresh dill, spinach, and, the star of the show, smoked salmon. This is the kind of no-cook dish you’ll want to make for when you’re expecting company early in the morning.

Get the recipe: Smoked Salmon Pinwheels

Grab-and-go breakfast ideas

Breakfast option #19: No-bake oatmeal protein bars

Similar to smoothies, oatmeal is a go-to healthy breakfast dish, and these bars by Jar of Lemons come in handy when you don’t have the energy to turn on the stove (or it’s too hot to dig into anything warm). Here’s what you need: rolled oats, almond butter, honey, protein powder, and chocolate chips—that’s it. After forming the bars, they do need to sit in the fridge for about 20 minutes, so just plan ahead. On that note, make sure to check out our other protein-filled breakfast bar recipes for even more inspo.

Get the recipe: No-Bake Oatmeal Protein Bars

Breakfast option #20: Protein-packed breakfast bites

If you need a breakfast to take with you on the go, this is it. Between the protein powder, peanut butter, chia seeds, and cashew nuts in these breakfast bites by Ahead of Thyme, there’s so many protein-rich ingredients packed into every serving. Rolled oats ensure your fiber is covered, while vanilla and chocolate chips add sweetness.

Get the recipe: Protein-Packed Breakfast Bites

Cold breakfast ideas

Breakfast option #21: Homemade muesli with walnuts

If you’ve never heard of muesli before, it’s an uncooked cereal made with nuts, seeds, fruit, and spices. Cara Harbstreet, RD, the creator behind Street Smart Nutrition, follows this simple formula when making it at home: three parts rolled oats + one part nuts + one part dried fruit + spices. In this recipe, she uses hemp hearts and walnuts, both great sources of protein. In less than ten minutes you have yourself a crunchy, satisfying breakfast.

Get the recipe: Homemade Muesli with Walnuts 

Breakfast option #22: Apple cinnamon cottage cheese breakfast bowl

The beauty of cottage cheese is that it can be used as a base for a savory breakfast bowl or a sweet one—whatever your tastebuds desire. In this recipe by Budget Bytes, it’s paired with sliced apples, cinnamon, walnuts, and a touch of maple syrup for a breakfast that has the flavor profile of apple pie but brings more protein to the table. And it only takes five minutes to make!

Get the recipe: Apple Cinnamon Cottage Cheese Breakfast Bowl

Breakfast option #23: Cottage cheese breakfast bowl

Don’t underestimate the power of a bowl of cottage cheese. After all, cottage cheese contains 24 grams of protein per cup. This recipe by The Almond Eater can be made two ways: savory or sweet. For something sweet, add nuts, berries, and drizzle of honey. Meanwhile, for something savory, diced avocado, tomatoes, and a hard boiled egg will do the trick.

Get the recipe: Cottage Cheese Breakfast Bowl

Breakfast option #23: Post-workout recovery tart cherry smoothie bowl

If you’re one to squeeze in an early morning workout, this recipe by Ambitious Kitchen can help fuel you up after a good sweat sesh. In fact, it’s tailored for post-workout recovery. The star ingredient is tart cherry, aka one of our favorite breakfast foods with magnesium, that’s also loaded with anti-inflammatory perks for replenishing your body after you’ve given it your all at the gym.

Get the recipe: Post-Workout Recovery Tart Cherry Smoothie Bowl

Breakfast option #24: Creamy dragon fruit smoothie bowl

As the saying goes, “you eat with your eyes first.” Thankfully, this recipe by Minimalist Baker is both beautiful and delicious. Vegan, gluten free, and dairy free, this is the perfect recipe thanks to its ability to accommodate just about every dietary restriction.

Get the recipe: Creamy Dragon Fruit Smoothie Bowl