Last Updated on January 7, 2021
Delicious, healthy meals you can whip up in under a minute.
We know you’ve heard this one before: Breakfast is the most important meal of the day. But let’s be realistic: Most of us just don’t have the time to whip up eggs freaking benedict every morning.
You’re not lazy, you’re just hustling—and hustling means squeezing every last minute out of your hours between the alarm clock and that first email. Something’s gotta give, and that something is usually a nutritious, protein-packed breakfast.
That’s why we set out to create ten stupidly easy breakfast recipes that’ll fill up your stomach, but not your a.m. schedule. Our only criteria: Each recipe has at least two ingredients (for maximum nutrition) and a prep time under 60 seconds.
Table of Contents
1- Oeat Meal & Protein Powder
Directions: Combine plain instant oatmeal and protein powder. Add water. Microwave to your liking. Eat.
Nutrition factor: A cup of oatmeal provides consistent, lasting energy—plus 4 grams of fiber, 6 grams of protein, and 8 vitamins and minerals, says Brian St. Pierre, M.S., R.D., a nutrition coach for Precision Nutrition. But instead of loading on sugar or artificial sweeteners, add protein powder—it’ll help fuel muscle growth and improve the taste.
Disclaimer: Microwaving the oatmeal might take longer than a minute, depending on the amount of oatmeal and the horsepower of your microwave. Use that down time to multitask.
Pro tip: Nuke this in a travel-friendly container. Boom: breakfast on the go.
2- Apple & Peanut butter
Directions: Chop the apple in quarters (or just buy pre-sliced apples). Dunk slices in in the peanut butter. Chew.
Even faster option: Eat the peanut butter direct from the jar, then the apple. No shame.
Nutrition factor: Yes, apples are as good as everyone’s always said: They’re packed with soluble fiber and immune-boosting vitamin C, and have been shown to lower “bad cholesterol.” And peanut butter has lots of essential fatty acids, protein, and filling dietary fiber to start your morning off right.
3- Almond butter and whole wheat toast
Directions: Toast bread. Apply almond butter. Eat.
Even faster option: Eat almond butter direct from jar, then the toast. (Remember: Protein before carbs.)
Nutrition factor: Almond butter boasts an even better protein-to-fat ratio than its peanutty alternative. And while processed bread is probably best to avoid, one slice of a hardy whole wheat bread is chock-full of fiber that helps you feel full.
Disclaimer: As with microwaving oatmeal, the time it takes to toast that wholesome bread might vary depending on your preference. Use the time to multitask like a boss.
4- Cottage cheese and blackberries
Directions: Open cottage cheese container. Add blackberries. Consume.
Nutrition factor: With both whey and casein protein in spades, cottage cheese is a muscle-building breakfast staple. Blackberries (and other berries like them) are packed with vitamin K (which has been shown to lower the risk of prostate cancer) and the mineral manganese (which helps support testosterone production), according to nutritionist Oz Garcia, Ph.D.
5- Poached Egg and Cheese
Directions: Crack an egg—use the whole thing—into a microwave-safe bowl or mug. Add about a third of a cup of water. Nuke until egg is done. While the egg is cooking, portion out some low-fat cheese. Top the finished egg with the cheese. Devour.
Disclaimer: Make sure the egg is cooked. It might take a little longer than 60 seconds, depending on your microwave.
Nutrition factor: Even before Rocky Balboa choked down a few raw ones for breakfast, fitness types liked eggs for their high protein content and relatively few calories. A low-fat cheese also includes plenty of protein. (Plus, it tastes great.)
Pro Tip: Add a little bit of white vinegar to the water. It’ll help the egg come together a little better.
6- Whole-grain Cereal and milk
Directions: If you need help with this one, we give up.
Nutrition factor: “High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day,” says Lisa Moskovitz, R.D., founder of The NY Nutrition Group. And if regular old dairy milk isn’t your thing, go for any of the alternatives, like almond milk or coconut milk, which have lots of protein as well.
7- Trail Mix
Directions: Combine nuts, seeds, and dried fruit. Some go-to options: almonds, walnuts, pumpkin seeds, and dried goji berries. Mix. Shovel into face.
Even faster: Make a big batch at the beginning of the week, then parcel it into daily servings. We’ll bet it saves time in the long run.
Nutrition factor: Fats have suffered from a bad rap, but good fats—like the ones in a serving of nuts—are critical for maintaining testosterone levels, says St. Pierre. Just avoid the sugary stuff, okay? Calling a bunch of M&Ms “trail mix” does not make it healthy.
8- Yogurt with fruit and Granola
Directions: Combine yogurt, blueberries and granola in bowl/cup/bare hands. Consume.
Nutrition factor: Yogurt has all the benefits of dairy milk, but with the added benefit of active cultures that keep you healthy. But buyer beware: Most yogurt is packed with added sugar and high-fructose corn syrup. Go with plain yogurt and leave the sugar to the blueberries—they not only taste great but also contain free-radical-fighting antioxidants.