Here Are 6 Easy, Cheap Breakfast Ideas — From Nutritionists

Q: What are some cheap breakfast ideas that are also healthy?

Choose whole foods like oats, eggs, plain yogurt, frozen fruit, nut butter and whole-grain toast to make nutritious, low-cost breakfasts such as overnight oats, yogurt bowls, smoothies, and egg muffin cups.

Q: How can I meal-prep cheap breakfasts for the week?

Prepare items in advance: make overnight oats in jars, bake oatmeal muffins, cook egg and vegetable quiche cups, and portion smoothie ingredients into freezer bags for quick blending.

Q: Which pantry staples should I buy for budget-friendly breakfasts?

Keep rolled oats, eggs, milk, plain yogurt, frozen fruit and spinach, nut butter, whole-grain bread, and basic spices like cinnamon and honey on hand to assemble many low-cost meals.

Q: Are smoothies a cost-effective breakfast option?

Yes—use frozen fruit, spinach, a banana, yogurt or milk, and optional protein powder. Frozen produce is affordable, reduces waste, and keeps smoothies inexpensive and nutritious.

Q: How can I add protein to cheap breakfasts without spending much?

Add eggs, Greek yogurt, nut butter, cottage cheese, or a scoop of budget-friendly protein powder. These ingredients help keep you full and stabilize blood sugar throughout the morning.

Published by

Clara

Feb 9

We’ve all been told breakfast is the Most Important Meal. But when it’s 7 a.m., you’ve got ravenous kids who need to be fed and out the door and your brain simply can’t handle crafting another meal — you might default to the usual: cereal & milk or frozen waffles. And by “you,” I mean, “me.”

So I reached out to dietitians who shared healthy, budget-friendly breakfast suggestions for anyone who’s too frazzled to assemble their own (also me!).

Inexpensive Breakfast Tips and Ideas, from Dietitians

Here’s what the professionals recommended.

Why does breakfast matter?

“You’re literally breaking a fast and replenishing your body with the nutrients and energy it needs to tackle the day,” says Rachel Naar, a registered dietitian in New York.

What should you always include in your morning meal?

Try to choose whole foods and whole grains, Naar advises. Also, include a carbohydrate and a protein: You tend to be most insulin-resistant in the morning, so protein helps stabilize blood sugar/maintain glycemic control, she explains.

Which pantry staples are good to keep on hand for a cost-conscious breakfast?

Old-fashioned rolled oats, eggs, milk, plain yogurt, frozen fruit, frozen spinach, nut butter and bread for toasting, suggests Rebecca Clyde, a registered dietitian nutritionist in Salt Lake City.

“I favor these items because they let me make yogurt bowls, overnight oats, smoothies and eggs — all quick and portable.”

Six Easy Breakfast Recipes

Several of these can be prepared in advance.

Overnight oats

By Rebecca Clyde

½ cup dry old-fashioned oats

½ cup milk (any kind)

½ cup Greek yogurt

Optional: ½ sliced banana, 1 tsp peanut butter powder and chia seeds, ½ cup frozen berries

Directions: The evening before (or a few days ahead), place the oats and fruit into a mason jar. Pour the milk over them. Seal the jar and refrigerate. You can prepare this up to four days ahead. Eat cold or warm in the microwave.

Whole-grain toast with nut butter, topped with fruit or honey and cinnamon

By Rachel Naar

Whole-grain toast

Nut butter

Any fruit

Honey or cinnamon

DirectionsSimple assembly — spread, top and enjoy.

Smoothie

By Monica Ruiz-Noriega, of Vigeo Nutrition

1 cup frozen berries

Handful of fresh or frozen spinach

¼ of a banana

½ avocado

Scoop of protein powder

1 cup plain yogurt or liquid of choice

DirectionsBlend everything until smooth. You can also prepare it the night before if you prefer.

Oatmeal muffins

By Melissa Schuster, registered dietitian nutritionist in New York

3 ripe bananas

2 cups oats

1 egg

¼ cup milk of choice

½ tbsp baking powder

½ tbsp cinnamon

1 cup blueberries

½ cup chopped walnuts (optional)

1 tbsp chia seeds (optional)

DirectionsPreheat the oven to 350°F. Mash the bananas in a large bowl. Add the remaining ingredients and stir until combined. Line muffin tins with liners or spray with oil. Bake for 20 minutes. Serve with melted peanut butter or tahini, or top with Greek yogurt.

Egg and vegetable quiche cups

By Melissa Schuster

1 bag frozen bell peppers

1 bag frozen spinach

12 eggs

DirectionsThaw the spinach and peppers. Whisk the eggs and combine with the vegetables. Spoon the mixture into muffin tins and bake at 350°F for 25–30 minutes or until set. These keep well when made ahead.