5 Grab & Go Breakfast Options To Start Your Day Right

by Kristen Keen, MBA, RD, LDN

Last Updated: October 16, 2020

Breakfast may be a meal you are inclined to skip. Skipping meals can cause overeating at the next meal, which can set off a vicious cycle of not eating, then overeating, then not eating again. Eating breakfast can help start your day off right. Here are a few of our favorite quick breakfast staples that incorporate at least three of the five food groups.
  1. Oatmeal with pistachios and strawberries.
    Oatmeal is a great vessel for all kinds of goodness. You can pair oatmeal with nuts, nut butter, fruits, yogurt, or spices.

    Ingredients:
    • Oatmeal
    • Honey
    • Chia Seeds
    • Pistachios
    • Strawberries
    • Cinnamon

    Directions:
    1. Begin with 1 serving of plain oatmeal – we like these Simple Truth Oatmeal Packets. Cook as directed.
    2. Once cooked, add a few dabs of honey and top with your favorite nut, seed, and fruit.
    3. Some optional add-ins include chia seeds, a handful of pistachios, and local strawberries. A nice dusting of cinnamon ties this oatmeal medley together.
  2. Peanut butter and apple toast.
    Toast is a common breakfast dish for many Americans, but it usually doesn’t have enough substance on its own to fuel us for the morning. Try this tasty combination with heart healthy fats, plant-based protein, fruit for sweetness, and fiber to keep you feeling full.

    Ingredients:
    • Whole grain bread
    • Natural peanut butter
    • Apple
    • Cinnamon

    Directions:
    1. Start with your favorite whole grain bread like Ezekiel Sprouted Whole Grain Bread and toast as desired.
    2. Once toasted, top with natural peanut butter, sliced apples, and a sprinkle of cinnamon.
  3. Toast with avocado and cottage cheese.
    For a savory twist on this breakfast classic, enjoy toast topped with cottage cheese for a boost of protein, as well as avocado for heart healthy fats and fiber.

    Ingredients:
    • Whole grain bread
    • Avocado
    • Cottage cheese
    • Salt & pepper

    Directions:
    1. Start by toasting your whole grain bread of choice.
    2. Take 1/3 of the avocado and spread onto two slices of toast.
    3. Place a few spoonfuls of low-fat cottage cheese, like Good Culture Cottage Cheese, and spread atop the toast.
    4. Season with salt & pepper to taste.
  4. Whole grain waffles with blueberries and walnuts.
    We love waffles! But who has time to whip up waffles during the week? A quick alternative is frozen whole grain waffles. Choosing whole grain adds fiber to your morning, which will help balance your blood sugar throughout the day.

    Ingredients:
    • Frozen whole grain waffles
    • Frozen blueberries
    • Favorite nut butter
    • Walnuts
    • Chia Seeds
    • Cinnamon

    Directions:
    1. Start by toasting your favorite frozen whole grain waffle, like Kodiak Cake Buttermilk and Vanilla Power Waffles or Vans Multigrain Waffles.
    2. Once toasted, drizzle your favorite nut butter onto the waffles.
    3. Add 1/4 - 1/2 cup of frozen blueberries.
    4. Sprinkle the top of the waffles with walnuts, chia seeds, and cinnamon.
  5. Frozen omelet bites.
    This is one of our favorite breakfast hacks! These bites don’t require preparation, just keep them stocked in your freezer. The omelet bites will provide you with protein - add some fruit on the side for more fiber. Pair with a piece of 100% whole grain toast or a yogurt to incorporate three out of the five food groups.

    Ingredients:
    • Frozen omelet bites
    • Fruit of choice
    • 100% whole grain toast (optional)
    • Yogurt (optional)

    Directions:
    1. Start with a serving of frozen omelet bites, like Simple Truth Omelet Bites, and heat in the microwave as directed.
    2. Once heated, pair with your favorite fruit, like apples, pears, or peaches.
    3. Optional: Consider pairing with a piece of 100% whole grain toast or a yogurt low in added sugar, like Oikos Triple Zero.

For more breakfast inspiration, visit the recipe section at Kroger.com. Here you can search recipes by meal, dietary restriction or preference, or ingredient. For more personalized nutrition advice, make an appointment with a Kroger Health Dietitian.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Kristen Keen, MBA, RD, LDN

Kristen Keen, MBA, RD, LDN

Kristen believes having a strong relationship with nutrition is key to having a healthy life and that relationship should center around the power of self-love!