The Best on-the-go Breakfasts of 2023, According to a Dietitian
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A great on-the-go breakfast is both nutritious and tasty
Amazon / Kroger
Medically reviewed by Kristy Del Coro, MS, RDN, LDNFact checked by Rich Scherr
Research supports the benefits of eating a balanced breakfast to reduce hunger, improve nutrient intake, and reduce late night snacking. When mornings are hectic, and you need to grab something to eat as you run out the door, you can still prioritize an on-the-go breakfast that will provide sustained energy and support your overall health goals.
Breakfast should fill you up for at least a few hours. “Protein, fiber, and healthy fats are the keys to a filling meal or snack. I also make sure the product is not a low calorie food and if it is I add something else or eat a larger portion,” says Jenna Gorham, RDN. Many ready-to-go breakfasts are too low in calories or missing key nutrients to keep you full. They also can be very high in added sugar and sodium, which are two nutrients that the USDA Dietary Guidelines for Americans recommends limiting.
Our dietitian, who works with many on-the-go working parents, researched dozens of breakfast products that are ready-to-eat or ready-to-heat. She evaluated them for their balance of protein, fiber, and fat, calorie content, added sugar, sodium, and flavor. While some of the breakfasts featured here may be enough on their own, many are best paired together or can be eaten with toppings or a side like nuts or fruit to create a well-balanced, satisfying breakfast.
Here are the best on-the-go breakfasts on the market today.
Best Oatmeal: RXBar Gluten Free Oatmeal Cups, Apple Cinnamon
Pros
Good source of protein and fiber
Contains healthy fats
No added sugar
Cons
Not allergy-friendly
May not be enough calories on its own
RX Am Oats in Apple and Cinnamon is our top pick because it’s a good source of protein, fiber, and healthy fats without any added sugar. It can be served warm, similar to traditional oatmeal, by adding water and heating in the microwave or cold as overnight oats ready to grab-and-go on a busy morning.
It can be hard to find oatmeal with enough protein to keep you full, but these oats pack in 12 grams of protein thanks to the addition of egg whites and almonds. The protein, combined with the fiber and healthy fats, makes this a well-rounded breakfast. Sweetened with dates and cinnamon, RX Am Oats are just sweet enough to satisfy without giving you a big dose of sugar.
To boost the calorie content to keep you full longer, you can make your oats with cow's milk (which will also boost the protein content), add a scoop of nut butter, or make it as overnight oats, adding milk and Greek yogurt and leaving in the fridge overnight, ready to grab in the morning. Or, as Jennifer Fiske, MS, RDN, LD, recommends, you can pair it with two hard boiled eggs for an easy grab-and-go breakfast.
Price at time of publication: $36 for 12-pack ($3 per container)
Key Specs:
Serving Size: 1 container (62g) | Servings per Container: 1 | Calories: 260 | Added Sugar: 0g | Protein: 12g | Fat: 8g | Fiber: 6g
Best Bar: Perfect Foods Perfect Bar Dark Chocolate Chip Peanut Butter
Pros
High protein
Gluten-free and Non-GMO
Good source of several vitamins and minerals
Great texture
Cons
Added sugar
Perfect Bars are made with peanut butter and milk paired with a number of dried fruits, vegetables, and other plants, which add a major boost of vitamins and minerals to your day. “These bars contain an excellent amount of protein and a good amount of fiber,” says Amy Gorin, MS, RDN, an inclusive plant-based dietitian.
With 330 calories per bar, they may be enough for breakfast on their own for some, or you can pair a bar with a piece of fruit for a quick and easy on-the-go breakfast that will keep you full until lunch.
It’s important to note that these do contain certain ingredients like alfalfa, dulse, and rose hips that may interact with some medications. Perfect bars also contain a significant source (12 grams) of added sugar from honey, so consider how that fits into your daily intake.
You’ll find these in the refrigerated section of the grocery store, and they should be stored in the fridge for freshness but can be left at room temperature for up to a week.
Price at time of publication: $11 for 4 count ($2.62 per bar)
Key Specs:
Serving Size: 1 bar (65g) | Servings per Container: 1 | Calories: 330 | Added Sugar: 12g | Protein: 15g | Fat: 20g | Fiber: 4g
Best Burrito: Evol Egg White and Spinach Burrito
Pros
Good source of protein and fiber
Contains some vegetables
Easy to microwave
Vegetarian and non-vegetarian options
Cons
A bit high in sodium
Evol breakfast burritos are a great option to keep in your freezer for when you need to heat and go. “They have protein, fiber, and most have a serving of vegetables wrapped up inside,” says Kelsey Lorencz, RDN.
With 11 grams of protein, 4 grams of fiber, and 6 grams of fat, they contain a good balance of nutrients to keep you full, though they are a little low in calories for most people. Pair them with a banana and a latte to stay satisfied throughout the morning.
Price at time of publication: $3 ($2.49 per burrito)
Key Specs:
Serving Size: 1 burrito (142g) | Servings per Container: 1 | Calories: 230 | Added Sugar: 0g | Protein: 11g | Fat: 6g | Fiber: 4g
Related: The 11 Best Protein Bars of 2023, According to a Dietitian
Best Vegan: Nasoya Superfood Skillet
Pros
Good source of protein
Gluten-free
USDA Organic and Non-GMO
Vegan
Cons
Higher sodium option
Expensive
Nasoya’s superfood skillets pack in protein, fiber, fat, veggies, and flavor into one convenient packet that heats in just 3 minutes (in the microwave or on the stove). With 19 grams of plant-based protein from the tofu and 5 gramsof fiber, this is a savory egg-free breakfast with impressive nutrition.
For those looking for a lower-carb breakfast option, this fits the bill with only 15g of carbs per serving. If you prefer more carbohydrates in the morning, you can pair it with a piece of whole grain toast, wrap it up in a tortilla to make a burrito, or grab a banana or apple for the side.
This option contains more sodium than other choices, which may be something you want to consider if you consume a lot of packaged food throughout the day. Packaged foods tend to be higher in sodium, which can add up quickly. But consuming some higher sodium meals may not be as big of a concern for most people as we used to think.
While it’s long been believed that people should not consume more than 2,300 milligrams of sodium per day, recent evidence supports that 3,000 to 5,000 milligrams is likely the optimal amount. The American Heart Association currently recommends less than 1,500 mg of sodium per day for those with high blood pressure but recent research indicates that this may be too restrictive. A 2021 study suggests this can be liberalized to less than 4,000mg.
Price at time of publication: $7 ($6.65 per packet)
Key Specs:
Serving Size: 1 packet (198g) | Servings per Container: 1 | Calories: 330 | Added Sugar: 1g | Protein: 19g | Fat: 23g | Fiber: 5g
Best Waffle: Kodiak Cakes Thick and Fluffy Power Waffles Blueberry
Pros
Made with whole grains
Good source of protein
Great flavor
Cons
Contains added sugar
Not your average toaster waffle, Kodiak Cakes thick and fluffy power waffles are delicious, satisfying, and contain the nutrition to keep you energized for hours. They’re made with whole grains and contain both wheat protein and whey protein giving each waffle 10 grams of total protein.
While Kodiak Cakes do contain added sugar, it’s only 5 grams, which is relatively low, even for a healthy waffle. On top of that, the protein and fat content will help lessen the immediate blood sugar spike you may get from other waffles on the market. To make it even more satisfying and more of a complete breakfast, grab two or top one with your favorite nut or seed butter or greek yogurt and blueberries.
Price at time of publication: $8 ($1.48 per waffle)
Key Specs:
Serving Size: 1 waffle (70g) | Servings per Container: 6 | Calories: 220 | Added Sugar: 5g | Protein: 10g | Fat: 10g | Fiber: 2g
Best Muffin: Veggies Made Great Blueberry Oat Muffins
Pros
Vegetables are the first ingredient
Gluten-free
Doesn't contain nuts - good option for kids to take to school
Cons
Contains 7 grams added sugar
Low calorie - pair with something else
Finding a nutritious pre-packaged muffin is a near impossible task, but the blueberry oat muffins from Veggies Made Great are a great option. They’re delicious—it’s hard to believe that veggies are the first ingredient. The vegetables and gluten-free whole grains contribute fiber, and the egg whites and oats give these muffins a little protein.
While they do contain 7 grams of added sugar, that’s less than half the amount of most other pre-packaged muffins of similar size. At only 110 calories per muffin, these aren’t enough for your entire breakfast, but they work great paired with a hard boiled or a single-serve Greek yogurt and some fruit for a quick on-the-go breakfast.
Price at time of publication: $7 ($1.20 per muffin)
Key Specs:
Serving Size: 1 muffin (57g) | Servings per Container: 6 | Calories: 110 | Added Sugar: 7g | Protein: 3g | Fat: 2g | Fiber: 3g
Best Shake: Frozen Garden Green Protein Smoothie
Pros
Good source of protein and fiber
No added sugar
Whole food based
Cons
Expensive
Frozen Garden’s Green Protein Smoothie packs nutrition and flavor into one convenient cup you can take on the go. All you have to do is blend it up with your liquid of choice. The 10 grams of protein comes from beans, pumpkin seeds, and hemp seeds, which also contribute some of the heart healthy fat and fiber. Pair that with the fruits and veggies in the mix, and you have a nutrient-dense breakfast to take on-the-go.
It’s a little low in calories to constitute breakfast for most people, but you can give it a boost by using cow’s or soy milk to blend, adding plain Greek yogurt to the mix, or serving it with some toast with nut butter.
Price at time of publication: $7.69 ($7.69 per serving)
Key Specs:
Serving Size: 1 pouch (208g) | Servings per Container: 1 | Calories: 280 | Added Sugar: 0g | Protein: 10g | Fat: 7g | Fiber: 12g
Related: The 7 Best Protein Shakes of 2023
Best Yogurt: Siggi's Simple Ingredient Skyr 2% Lowfat Yogurt Black Cherry
Pros
Good source of protein
Certified gluten-free
Contains probiotics
Cons
Low calorie - pair with something else
We love Siggi’s yogurts for their high protein, low sugar yogurts that pack tons of flavor. Many flavored yogurts contain as much added sugar as a dessert, but Siggi’s 2% lowfat yogurt in black cherry contains only 6 grams per serving (plus 5 grams of naturally occurring sugar from lactose). It’s an excellent source of protein (15 grams per serving) and calcium and contains some probiotics, which may support a healthy gut.
It has long been recommended to choose low-fat or fat-free dairy products for a variety of health benefits, but emerging evidence suggests that dairy products with some fat may improve some health outcomes including heart health.
With only 140 calories per serving, this yogurt is not enough calories for breakfast on its own. Pair it with some fruit, a handful of nuts or some nut butter, and a scoop of your favorite granola to add extra nutrients and fiber to create a quick and easy balanced breakfast.
Price at time of publication: $1.79
Key Specs:
Serving Size: 1 individual container (5.3 oz) | Servings per Container: 1 | Calories: 140 | Added Sugar: 5g | Protein: 15g | Fat: 2.5g | Fiber: 0g
Related: The 9 Best Greek Yogurts of 2023, According to a Dietitian
Best Bagel: One Mighty Mill Whole Wheat Everything Bagel
Pros
Made with whole grains
Good source of protein and fiber
No added sugar
Cons
Expensive for a bagel
One Mighty Mill bagels offer a great balance of nutrition, flavor, and texture. Soft and not-too-dense (a challenge with many store bought bagels), they are made in One Mighty Mill’s stone mills. With 9 grams of protein, 4 grams of fiber, no added sugar, and 230 calories per bagel, they’ll keep you full far longer than your typical bagel made from refined flour. They’re also an excellent source of iron with 4.8 milligrams (around 25 percent of most adults' daily needs).
We recommend topping your bagel with mashed avocado to add some beneficial fat and fiber or some cream cheese for added protein. One Mighty Mill’s whole wheat bagels are also available in plain and cinnamon raisin, which pair well with your favorite nut butter.
Price at time of publication: $6.99 ($1.75 per bagel)
Key Specs:
Serving Size: 1 bagel (5.3 oz) | Servings per Container: 4 | Calories: 230 | Added Sugar: 0g | Protein: 9g | Fat: 2.5g | Fiber: 4g
Related: The 7 Best Whole Grain Breads of 2023, According to a Dietitian
Best Eggs: Nellie's Sous Vide Egg Bites Broccoli Cheddar
Pros
Good source of protein
Certified Humane
Ready-to-eat
Cons
Not enough calories for breakfast on their own
On mornings when you’re craving eggs but don’t have the time to scramble up your own omelet, Nellies Egg Bites can come in handy. These mini frittata-like bites pack in 7 grams of protein per egg cup, so two bites (one package) can give you a good protein boost for your breakfast. With only 90 calories per bite, they’re not enough for breakfast on their own. We recommend pairing them with a slice of whole wheat toast and some fruit for some fiber and carbohydrates to make a quick breakfast you can eat at your office or before you head out the door.
They can be eaten cold or heated in the microwave or oven, making them a good option to keep in your fridge for busy mornings.
Price at time of publication: $5 ($2.50 per egg bite)
Key Specs:
Serving Size: 1 egg bite | Servings per Container: 2 | Calories: 90 | Added Sugar: 0g | Protein: 7g | Fat: 6g | Fiber: 0g
Best for School: 88 Acres Banana Bread Protein Bar
Pros
Good source of protein
Whole foods based
Allergy-friendly
Cons
Contains added sugar
88 Acres is known for their top 8 allergen-free seed butters and bars. Their protein bars provide 12 grams of protein entirely from pumpkin seeds, which also contribute iron, unsaturated fat, B-vitamins, magnesium, copper, and zinc to your diet. They are so reminiscent of banana bread, so it’s hard to believe they only have 4 grams of added sugar. With 260 calories, they may be enough for some kids for breakfast on their own, but can also easily be paired with a piece of fruit and a glass of milk for a fast, balanced, filling breakfast.
Because they’re nut-free, you can also safely send one in your child’s backpack if they need to eat or have a snack on-the-go.
Price at time of publication: $28.99 ($3.22 per bar)
Key Specs:
Serving Size: 1 bar (55g) | Servings per Container: 1 | Calories: 260 | Added Sugar: 4g | Protein: 12g | Fat: 19g | Fiber: 0g
Best Granola: Seven Sundays Classic Bircher Muesli
Pros
No added sugar
Good source of protein and fiber
Certified gluten-free, vegan, and Non-GMO
Cons
Not suitable for someone with a nut allergy
Many granolas, meuselis, and cereals pack in as much added sugar as a pastry, but Seven Sundays makes a super tasty muesli with no added sugar. Enjoy it as a traditional Swiss Muesli (similar to overnight oats) for an on-the go breakfast. If you have a little more time, you can eat it as cold cereal with milk, or on top of your favorite yogurt for a satisfying, nutritious breakfast. If you want to add a touch of sweetness, try topping with a drizzle of blackstrap molasses, maple syrup, or honey.
One half-cup serving contains 9 grams of protein, 6 grams of fiber, and 8 grams of plant-based fat for 250-calories, so pairing it with either yogurt or milk and some berries or chopped apple creates a delicious breakfast that will keep you energized.
Price at time of publication: $9 ($0.85 per serving)
Key Specs:
Serving Size: ½ cup (60g) | Servings per Container: 6 | Calories: 250 | Added Sugar: 0g | Protein: 9g | Fat: 8g | Fiber: 6g
Best High Protein: Oats Over Night Oatmeal
Pros
Can be eaten as a shake or in a bowl
Pea protein or whey protein base
Gluten-free
Cons
More expensive per serving
For a tasty and high protein option, Oats Over Night Oatmeal packs 20 grams per serving! What makes this product so interesting is its versatility; it can be consumed as a shake on-the-go or mixed in a bowl like a regular cup of oats. Simply mix with your favorite milk and enjoy!
Each packet starts with rolled oats and whey or pea protein as its base, then a variety of natural ingredients are mixed in to create different flavors. Chia seeds and flax seeds are common components of these packets which helps boost fiber content to six to seven grams per serving.
Most of the flavors are low in added sugar—around two grams—while some flavors are higher with seven or more grams of added sugar. Depending on your nutrient needs and preferences, you can choose different flavors, including plant-based varieties. Some favorites include, Banana Bread, Cinnamon Roll and S'mores.
Price at time of publication: $34 for a pack of 8 ($4.25 per serving)
Key Specs:
Serving Size: 1 container | Servings per Container: 8 | Calories: 280 | Added Sugar: 4g | Protein: 20g | Fat: 5g | Fiber: 6g
How We Selected
Our team of dietitians researched on-the-go breakfast options that have a balance of protein, fiber, and fat, while also considering calorie content, added sugar, sodium, and flavor. Some of the breakfast options featured may not be enough to have on their own, so consider pairing them with fruits, other whole grains and some healthy fats like nuts and nut butters.
We consulted Jenna Gorham, RDN for this article.
What to Look for in on-the-go Breakfasts
Meets Your Taste Preferences
Possibly most importantly, your breakfast should be something you enjoy eating. Whether you prefer sweet, savory, or something in between, choose breakfasts with tastes and textures you like so you’re more likely to want to eat it. Not a fan of traditional breakfast foods? Think outside the breakfast box—just because it’s not marketed to be a breakfast food doesn’t mean you can’t eat it in the morning.
Contains Adequate Calories
Calories are energy for our body, and eating too few calories at breakfast may actually backfire. Research suggests that skipping or skimping on breakfast may lead to more snacking later in the day.
The right number of calories will depend on your individual needs and may even vary from one day to the next depending on how much you ate the day before as well as your sleep and activity levels. “Many pre-packaged breakfast items are actually too low in calories. You want to choose something in the 350-500 calorie range,” says Gorin. Though some people may need even more than that. In many cases this may mean combining breakfast options or adding something to your on-the-go options to boost calorie and nutrient intake.
Protein
“Protein contributes to stable blood glucose levels and satiety, meaning you'll have energy to get through the morning," says Fiske. Aim for at least 15 grams of protein at breakfast to reap these benefits. Protein is found in a wide variety of plant and animal-based foods, including eggs, milk, yogurt, beans, tofu, nuts, seeds, meat, and fish. Many whole grains contain some protein and can contribute anywhere from three to nine grams per serving.
Carbohydrates
Carbohydrates are our body’s main (and preferred) source of energy. Carbohydrates are found in fruits, vegetables (especially starchy vegetables like potatoes and corn), beans, milk, and grains. The amount of carbs you need at breakfast will depend on your total energy and carbohydrate needs and activity level, but most people can benefit from having a source of carbohydrate at breakfast.
Whole grains, fruits, vegetables, and beans also contain fiber, which is an important component of breakfast to help support balanced blood sugar and energy throughout your morning. Most carbohydrate-rich foods also contribute vitamins and minerals, and are an opportunity to add nutrients to your diet.
Fat
You’ll want to consider the amount and type of fat in breakfast foods. The USDA Dietary Guidelines for Americans recommend prioritizing unsaturated fats from plant-based sources such as avocado, nuts, seeds, and plant-based oils like olive oil, while limiting saturated fat to less than 10 percent of total calories. Common breakfast foods like yogurt and eggs do contain some saturated fat, but that comes along with lots of other beneficial nutrients, so don’t automatically reach for the lowest-fat option—consider how each food fits into your day.
Fiber
Fiber helps support healthy digestion, may lower cholesterol, and can promote stable blood sugar. It’s also been shown to help you feel more full at meals. Aim to choose breakfast foods that contain fiber-rich carbs like whole grains, beans, legumes, fruits, and vegetables more often than refined grains that lack fiber. Gorin recommends aiming for at least 3 grams of fiber, but ideally more.
Frequently Asked Questions
What is an on-the-go breakfast I can find at hotels?
“Continental breakfasts at hotels often have great options if you're willing to get creative. Reach for options like whole wheat toast, nut butter, hard-boiled eggs, and fruit. Plain oatmeal topped with fruit and nuts is also a great hotel breakfast as you can control the sweetness and add protein with nuts or nut butter, whichever is available,” says Lorencz.
If a continental breakfast isn’t available and you have a mini-fridge in your room, you can head to a grocery store and grab individual yogurts with fruit and nuts to make a quick yogurt parfait, some ready-made hard boiled eggs with fruit and nuts, or an energy bar.
How do I choose an on-the-go breakfast for work?
“Consider your work environment. Do you have access to a fridge or microwave? Are you eating at a desk or in the car? Do you need something that is completely prepared and ready to go or are you able to do a little prep?” says Gorham. Many of the breakfast options featured in this roundup can work well for an office-breakfast.
If you have access to a microwave, you can heat options like oatmeal cups. Those with fridge access can keep yogurt or egg-based dishes on hand, and if you have a toaster something like frozen waffles or a bagel could be a good option. If you don’t have any of these options, “you can also keep a snack drawer with ready-to-eat breakfast items,” says Gorin.
What is a good recipe for an on-the-go breakfast?
Overnight oats are one of the best on-the-go breakfasts because they’re inexpensive and you can make them the night before and literally grab-and-go. Mix together rolled or quick oats, chia seeds, yogurt, and milk for a basic recipe. Then you can add in any flavors and toppings you like such as cinnamon, vanilla, cocoa powder, nut butter, nuts, hemp seeds, and fruit. Sweeten with a little honey or maple syrup if you like.
What on-the-go breakfast should I avoid?
We believe that all foods can fit into a healthy diet and it’s more important to consider your overall diet rather than any one meal. However, if you’re always eating breakfast on-the-go and your goal is to support your health, it’s best to limit options that are more highly processed and contain a significant amount of added sugar, refined oils, sodium and saturated fat.
Many frozen breakfast sandwiches, burritos, pancakes, and waffles can contain too much of these components. You may also want to limit options that are primarily refined carbohydrates like pastries, donuts, and many muffins as they are less likely to provide sustained energy, and you may end up feeling hungry again soon after eating.
What makes an on-the-go breakfast healthy?
“A ‘healthy’ breakfast can be very subjective and there is no one-size-fits-all,” says Fiske. However, a balanced breakfast that will support sustained energy throughout your morning includes protein, fiber-rich carbohydrates, and fat. Think about breakfast as an opportunity to add nutrients to your day and provide the energy you need for your morning. Fiske recommends pairing foods for lasting energy and making sure to include some colorful produce.
Why Trust Verywell Fit?
Sarah Anzlovar, MS, RDN, LDN, is registered dietitian and certified intuitive eating counselor with a private practice specializing in helping moms learn to eat to feel their best without dieting. As a working mom of two little kids, she knows how hectic mornings can be and is always balancing the need for convenience and eating a nutritious breakfast to support her active and busy lifestyle. She personally eats many of the products featured in this roundup and recommends them to her clients on a regular basis.
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