Wednesday, 1st August

3 Breakfast Ideas That Are Perfect For On The Go

Did you know, the UK’s favourite breakfast is the full English? No surprise there then.  

But let’s be real for a second: who has the time? A full English breakfast might be something you treat yourself to on a Sunday morning, but it’s not exactly something you can whip up at 6:30am on a Tuesday morning.

Between wrestling the kids into their school uniform, racing to the train station and trying to chug our third cup of coffee of the morning, breakfast can sometime go amiss. In fact, recent research by Quaker Oats discovered that 25% of people in the UK skip breakfast altogether.

The first meal of the day breaks the overnight fasting period. Breakfast replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day, so it isn’t really something you should be skipping unless you’re planning to squeeze in a nap before lunch time.

In a bid to help you on your quest to eat a nutritious breakfast every morning, here are a few of our favourite on-the-go ideas, which can be grabbed on your way out of the door and enjoyed anywhere.            

Breakfast Smoothies

If you have an Instagram account, chances are you’re no stranger to a smoothie. This trend in on-the-go breakfast has been around for a while, but for good reason! Smoothies are quick, simple, and easily consumed from a travel friendly container. There are plenty of recipes out there to get your teeth into but here are a couple of our favourites:


  • 2 bananas
  • 2 cups of milk
  • 1/2 cup peanut butter (or any other nut butter of choice)
  • 2 tablespoons of honey (add a little more if you have a sweet tooth)
  • 2 cups of ice cubes



  • ¾ cup of fresh blueberries
  • ¾ cup of fresh blackberries
  • 150g of plain Greek yogurt
  • 1 cup of vanilla soy milk (this sweetens it up without the need for an additional sweetener)
  • 1 banana

Simply pop all your ingredients into a blender. Done! You could also add in a scoop of protein powder for additional muscle and skin repairing nutrients.

Breakfast Muffins

Muffins for breakfast? Count us in!
This healthy muffin recipe makes enough for 12; perfect to prep on a Sunday for the entire week. With only 179 calories per muffin, grab two on your way out and you’ve got yourself a delicious breakfast for under 400 calories.


  • 2 large eggs
  • 150ml of low fat, natural yoghurt
  • 50ml of oil (we recommend rapeseed)
  • 1 ripe banana
  • 4 tablespoons of honey
  • 100g of jar of apple sauce
  • 1 tablespoon of vanilla extract
  • 200g of wholemeal flour
  • 50g of rolled oats
  • 100g blueberry
  • 1 ½ tsp baking powder
  • 1½ tsp bicarbonate of soda
  • 1½ tsp cinnamon
  • OPTIONAL: 2 tbsp mixed seeds (e.g. pumpkin/sunflower/flaxseed)


  1. Heat oven to 180C/160C fan/gas 4 and line your muffin tray with 12 large cases.
  2. Mix together the eggs, oil, yoghurt, applesauce, banana, honey and vanilla extract in a jug .
  3. Add the remaining dry ingredients (except the seeds) into a separate mixing bowl and add a pinch of salt. Mix together.
  4. Pour the jug of wet ingredients into your bowl and mix until you have a smooth batter (don’t over-mix, as it will make the batter heavy and it will struggle to rise)
  5. Spoon your batter into cases and sprinkle the seeds on top.
  6. Bake for 25-30 minutes until golden and well risen. You can pop a skewer or knife in the top to check; if it comes out clean they’re done.
  7. Leave your muffins out to cool and store in a sealed container for up to 3 days.

Bacon, Avocado and Egg Cups

For those of you who prefer a more savoury option, here’s an easy recipe that can be prepared the night before. Ideal for eating on the move!


  • 6 large eggs
  • 1/4 cup milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1 medium bell pepper, red
  • 3/4 cup spinach
  • 30g cheddar cheese


  1. Preheat oven to 190C and spray a muffin tin with cooking spray.
  2. Whisk together eggs and milk in a bowl and season with salt and pepper .
  3. Dice your pepper into small chunks and slice up your spinach into thin pieces.
  4. Add the peppers, spinach and grated cheese to the egg mixture.
  5. Fill the muffin cups until they are ¾ of the way full and bake for 20-25 minutes (use a knife to test if the centres are still runny)
  6. Allow to cool before removing from the muffin tray.
  7. You can serve your egg cups with avocado, bacon or toast depending on how tight on time you are. If preparing the night before, all of this can be put inside a Tupperware box to grab on your way out.

These egg cups can be stored in your fridge in an airtight container for up to a week or popped in the freezer for up to a month. Enjoy cold straight from the fridge, or if frozen, microwave thawed egg cups on high for 45-60 seconds until hot.


Sign up to the Benenox newsletter for more like this

By adding your email address above, you are opting in to receive communication from Benenox. Your data will be stored securely and will not be shared with any third parties. Please review our privacy policy and terms and conditions for further information on data based opt in.


Sleep Debt: What Is It And How Can You Pay It Off?