Breakfast can be a tricky meal of the day to have enough time to prepare—or even sit down and eat—before work and school drop-offs. Yet, it does provide that instant fuel to get your brain and body going so it’s worth committing some pantry breakfast ideas to memory to make on the fly.
Experts in This Article
board-certified sports dietitian
“While breakfast isn’t any more or less important than other meals, it does kick start your day and can set the stage for blood sugar and appetite regulation,” says Kelly Jones, RD. “It’s also a critical time for those who have physically active lifestyles to refuel after their body utilized energy and protein over night for muscle repair.” (Morning exercisers, she’s talking to you.)
There are no hard-and-fast rules really when it comes to what you eat for the first meal of the day. But there are some basic guidelines worth following: “While total food volume and energy intake should vary person to person based on individualized needs, a general rule of thumb I give is to aim for a minimum of 15 grams of protein and five grams of fiber, along with fats from nuts, seeds, or avocado, to help promote satiety,” Jones says.
And you can use those parameters to whip up nutritious meals using these pantry breakfast ideas below.
Your shopping list for 5 pantry breakfast ideas that are filling and nutritious
- Quick-cook oats
- Sprouted wheat sourdough bread (Jones like Trader Joe’s sprouted wheat sourdough.)
- Natural peanut butter
- Hemp seeds
- Dried berries
- Dried cherries
- Hard-boiled eggs
- Avocado
- Plain, unsweetened soymilk
5 breakfast recipes you can make from just these ingredients
1. PB & J Oatmeal
Yields 1 serving
Whether you like to prep them overnight in a glass container or in the microwave in the morning, you can easily make oatmeal a high-protein and antioxidant-rich breakfast. The soymilk and hemp seeds increase the protein count to 10g, while hemp seeds also offer inflammation-lowering, heart-healthy omega 3 fats.
Instructions
1. Prepare oats as directed, swapping soymilk for water.
2. Then, stir in 1 Tbsp of peanut butter and 1/3 to 1/4 cup dried berries.
3. Top with a serving of hemp seeds.
2. Savory Avocado and Veggie Oatmeal
Yields 1 serving
“Instead of adding fruit and nut butter, top the oatmeal with two sliced hard boiled eggs, diced avocado and some salt and pepper,” says Jones. “You can make it even more nutrient rich by tossing in some leftover roasted veggies from last night’s dinner.”
Instructions
1. Prepare your quick-cook oats according to the package.
2. Once ready, add two sliced, hard-boiled eggs, half of an avocado (sliced), and finish with salt and pepper.
3. Avocado Egg Toast
Yields 1 serving
Give hearty avocado toast a fiber and protein upgrade for breakfast with easy pantry staple items. “Trader Joe’s sprouted wheat sourdough gives you seven grams of protein per slice so it’s one of my top pantry recommendations for clients,” Jones says. The entire meal packs 26 grams of protein.
Instructions
1. Toast two pieces of bread.
2. Mash 1/4 of an avocado on each slice.
3. Top each piece of bread with a sliced hard-boiled egg.
4. Finish it off with salt and pepper—or go with a sriracha or hot sauce for a kick!
4. Peanut Butter Hemp Toast
Yields 1 serving
“Even without eggs, the sprouted wheat sourdough can still give you a high protein breakfast,” Jones says.
Instructions
1. Toast two pieces of sprouted-wheat bread.
2. Add a tbsp of natural peanut butter to each slice, and then sprinkle each with 1/2 tbsp hemp seeds. (This gives you a quick plant-based breakfast with 25 whopping grams of protein.)
5. On-the-Go Eggs and Fruit
Yields 1 serving
If you’re rushing out the door and don’t even have time to use the microwave or add a spread to toast, you can grab some eggs and fruit for a well-balanced and portable breakfast, explains Jones.
Instructions
1. Throw three hard-boiled eggs in one container, a 1/4 cup of dried cherries or berries in another, and be on your way out the door with about 20 grams of protein, fiber, and antioxidants.
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