Easy 3-Ingredient Breakfast Meal Prep in 15 Minutes

This way, you’ll always have something tasty to eat (goodbye, breakfast rut!) and spend less time rushing to get ready in the morning. And it doesn’t take long or a lot of ingredients. With just 15 minutes of prep time and 3 ingredients (excluding the basics like oil, salt, and pepper), you can set yourself up for a week of satisfying breakfasts. From savory egg muffins to overnight oats to waffle sandwiches, these simple meal ideas include ingredients with staying power, like fiber and protein.

Puff Pasty Rolls with Eggs and Mushrooms

Breakfasts to go 3 ingredient savory puff pastries with scrambled eggs and mushrooms. Using pre-made puff pastry simplifies assembly. These are delicious on their own, but you can add shredded cheese to the scrambled eggs before rolling them up.

Making It:

1. Preheat oven to 400°F 2 tsp olive oil in a large nonstick skillet Stir frequently for 5 minutes with 8 ounces of sliced mushrooms; remove and set aside.
2. 6 large eggs Wipe the pan and spray with nonstick. Set on low heat. Add the eggs and cook, stirring frequently, until just set.
3. A 9×11-inch rectangle of puff pastry dough Lift and re-lay the dough to avoid sticking. Mushrooms and scrambled eggs on top Begin by rolling the puff pastry jelly roll-style. A serrated knife cut the log into 8 pieces, spacing them 3 inches apart on a parchment-lined baking sheet. 16 minutes until light golden brown. If desired, add chopped chives.
4. Refrigerate for up to 4 days. Microwave for 30 second increments until steaming.

Egg Muffins with Baked Feta and Cherry Tomato

The combination of baked feta and cherry tomato pasta is delicious! This trend is now a 3-ingredient breakfast option you can enjoy all week. Fill muffin tins with halved cherry tomatoes, cubed feta, beaten eggs, and optional fresh basil, then bake until set. It’s quick and tasty.

Making It:

1. Preheat oven to 325°F 8 cup nonstick muffin tin or reusable silicone muffin tin liners.
2. 1 ½ cups halved cherry tomatoes, 2 ounces (about ½ cups) of cubed feta cheese
3. 6 large eggs, salted and peppered Fill prepared muffin cups with eggs and top with thinly sliced fresh basil.
4. 25 minutes until the eggs are set. Then transfer to a cooling rack to cool completely before refrigerating for 4 days. Microwave for 30 second increments until steaming.

Berry Muesli Overnight

You can easily add different grains, nuts, and dried fruit to your overnight oats by substituting prepared muesli for oats. The frozen mixed berries release juices as they thaw in the fridge. If you like it sweeter, try maple or vanilla flavored kefir.

Making It:

1. Fill 4 glass jars or containers with ¼ cup muesli. ½ cups plain kefir and 12 cups frozen mixed berries; mix well.
2. Refrigerate each jar or container for 4 days. Stir well in the morning.

Smoothie Packs with Tropical Greens

Frozen tropical fruit blends are great for smoothies because they often include bananas and mango, which naturally sweeten. Freezing fresh spinach with fruit helps it stay fresh longer. Before blending, add a scoop of your favorite protein powder.

Making It:

1. Divide 6 cups (one 32-ounce bag) of frozen tropical fruit medley among four freezer-safe bags (we recommend Stasher Bags). 1 cup of fresh baby spinach per bag, sealed and frozen for 3 months.
2. 1 cup milk or non-dairy alternative Blend one smoothie pack’s contents until smooth.

Sandwich with Waffle Jam and Cheese

Filling frozen waffles with a sweet and savory combination of jam and goat cheese elevates them to a new level. Combine multiple sandwiches, toast them, and freeze them to reheat on demand. High-protein frozen waffles will increase satiety.

Making It:

1. 8 frozen high-protein waffles (no need to thaw). 1 tbsp strawberry jam per person 4 more with 1 oz of goat cheese each Make 4 sandwiches by pressing one of each. Wrap each sandwich in tin foil and freeze until needed.
2. Keep the waffle sandwiches wrapped in foil and reheat in a 350°F toaster oven for 8-10 minutes, or until hot through.