The Best on-the-go Breakfasts of 2022, According to a Dietitian

RX AM Oats are delicious, filling, and dietitian approved

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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.

Verywell Fit Approved On-the-Go Breakfasts

We recommend RX AM Oats Apple and Cinnamon for a filling and easy grab-and-go breakfast that can be eaten almost anywhere. If you’re in the mood for something more savory, keep some Good Food Made Simple Southwestern Veggie Breakfast Burritos in your freezer for a protein-packed breakfast that contains some veggies.

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

4.7
RXBar Gluten Free Oatmeal Cups, Apple Cinnamon

Courtesy of Amazon

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)

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

Perfect Bar Dark Chocolate Chip Peanut Butter

Amazon

Pros
  • High protein

  • Gluten-free and Non-GMO

  • Good source of several vitamins and minerals

Cons
  • Added sugar

  • Not allergy-friendly

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 and a latte made with milk 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: $24 for 8 count ($3 per bar)

Serving Size: 1 bar (65g) | Servings per container: 1 | Calories: 330 | Added Sugar: 12g | Protein: 15g | Fat: 20g | Fiber: 4g

Best Breakfast Burrito: Good Food Made Simple Southwestern Veggie Egg White Breakfast Burrito

Good Food Made Simple Southwestern Veggie Breakfast Burrito

Kroger

Pros
  • Good source of protein and fiber

  • Moderate sodium

  • Contains some vegetables

Cons
  • May not be enough calories on its own

Good Food Made Simple 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. If you’re watching your sodium intake, these are a good option with only 450 milligrams per burrito.

With 12 grams of protein, 4 grams of fiber, and 9 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 ($3 per burrito)

Serving Size: 1 burrito (5oz) | Servings per container: 1 | Calories: 260 | Added Sugar: 0g | Protein: 12g | Fat: 9g | Fiber: 4g

Best Vegan: Nasoya Superfood Skillet

Nasoya Superfood Skillet

Instacart

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: $6 ($6 per packet)

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

Kodiak Cakes Thick and Fluffy Power Waffles Blueberry

Walmart

Pros
  • Made with whole grains

  • Good source of protein

  • Great flavor

  • More affordable than other options

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: $5 ($0.63 per waffle)

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

Veggies Made Great Muffins

Veggies Made Great 

Pros
  • Vegetables are the first ingredient

  • Gluten-free

  • No nuts so can be a good option for kids for school

Cons
  • Added sugar content

  • Low calorie

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: $6 ($1 per muffin)

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

Frozen Garden Green Protein Smoothie

Frozen Garden

Pros
  • Good source of protein and fiber

  • No added sugar

  • Whole food based

Cons
  • May be too low in calories for breakfast

  • 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)

Serving Size: 1 pouch (208g) | Servings per container: 1 | Calories: 280 | Added Sugar: 0g | Protein: 10g | Fat: 7g | Fiber: 12g

Best Yogurt: Siggi's Simple Ingredient Skyr 2% Lowfat Yogurt Black Cherry

Siggi's Simple Ingredient Skyr 2% Lowfat Yogurt Black Cherry

FreshDirect

Pros
  • Good source of protein

  • Certified gluten-free

  • Contains probiotics

Cons
  • Low calorie

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 walnuts, 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

Serving Size: 1 individual container (5.3 oz) | Servings per container: 1 | Calories: 140 | Added Sugar: 5g | Protein: 15g | Fat: 2.5g | Fiber: 0g

Best Bagel: One Mighty Mill Whole Wheat Everything Bagel

One Mighty Mill Whole Wheat Everything Bagel

One Mighty Mill

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 and a little lime juice and sea salt to make it even more satisfying. 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)

Serving Size: 1 bagel (5.3 oz) | Servings per container: 4 | Calories: 230 | Added Sugar: 0g | Protein: 9g | Fat: 2.5g | Fiber: 4g

Best Eggs: Nellie's Sous Vide Egg Bites Broccoli Cheddar

Nellie's Sous Vide Egg Bites Broccoli Cheddar

InstaCart

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: $4.49 ($2.25 per egg bite)

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

88 Acres Banana Bread

Amazon

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: $7.44 ($1.86 per bar)

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

Seven Sundays Classic Bircher Muesli

Thrive Market

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: $30 ($0.83 per serving)

Serving Size: ½ cup (60g) | Servings per container: 6 | Calories: 250 | Added Sugar: 0g | Protein: 9g | Fat: 8g | Fiber: 6g

Best Non-Conventional: Sabra Snackers Classic Hummus and Pretzel Packs

Sabra Hummus and Pretzel Packs

Walmart

Pros
  • Good source of protein and fiber

  • Convenient for travel

Cons
  • Higher sodium option

  • More processed option

Not a fan of traditional breakfast food? Don’t be afraid to think outside the box. “In each grab-and-go snacker, you get 370 calories, 10 grams of protein, and 5 grams of fiber. This is an excellent amount of satiating protein and fiber. You can combine this with a piece of fruit, such as a plum, nectarine, or apple,” says Gorin. Or, toss in a bag of cut veggies for dipping to bump up your veggie intake and to scrape out every last bit of hummus. If you want to bump up the protein, grab this along with a Nellie’s Sous Vide Egg Bite.

You may want to take note that this is a more highly processed breakfast option than many of our other recommendations, containing ingredients like soybean and corn oil as well as enriched white flour instead of whole wheat flour. The added oils and tahini contribute a significant amount of fat to the hummus, at 19 grams per serving. Each snacker contains 790 milligrams of sodium, so if you’re watching your sodium intake, be mindful of how this fits into your day.

Price at time of publication: $2.27 ($2.27 per serving)

Serving Size: 1 unit | Servings per container: 1 | Calories: 370 | Added Sugar: 0g | Protein: 10g | Fat: 19g | Fiber: 5g

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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