We all know that eating breakfast is key to getting our day off to a healthy start, but between waking up late and getting to work on time, sometimes eating on the go is the only option. These healthy breakfast options come together in minutes and if you're particularly dexterous, you can even eat them with one hand!
1. 5-Minute Apple-Cinnamon Microwave Muffin
Mix the ingredients for this muffin in a mug, pop in the microwave, and enjoy a healthy, properly-portioned muffin in minutes. Using applesauce and almond butter cuts the saturated fat (usually found in large quantities in coffee shop muffins) almost completely out of this recipe. The egg adds a hidden, but important, 6 grams of satiating protein to this easy one-handed breakfast. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as blood sugar levels drop.
To Make: Melt 1 tbsp. almond butter in a mug in the microwave on low power. Whisk in 1 egg, 2 tbsp. apple sauce, 1/4 tsp. vanilla extract, and 1 tsp. honey into the mug with the melted almond butter. Stir in 3 tbsp whole grain pastry flour, 1/2 tsp cinnamon, 1/8 tsp baking powder, and a pinch of salt until well combined. Microwave on high for about 1 minute or until set. Let cool and enjoy!
Related: How to Lose Weight in 7 Days
2. Better Breakfast Burrito
The trick to keeping everything together in this breakfast burrito is pressing it in a grill or panini maker for a minute or two (don't have one? a waffle iron works great as well!). No meat or eggs are needed for this burrito--the combination of beans and the whole wheat tortilla provides both protein and fiber. Fiber and protein take longer to digest than simple carbohydrates, so they keep you fuller longer and prevent a blood sugar spike and crash that can lead to mid-morning munchies or poor choices at lunch.
To Make: Spread 1/2 cup fat-free refried beans onto one whole wheat tortilla. Top with 1/4 cup shredded cheese, 1 cup baby spinach leaves and 2 tbsp. salsa. Roll up and put on grill (or waffle maker), close the lid and cook 2-3 minutes until tortilla is slightly crispy and everything is sealed together.
3. Apple and Almond Butter Sandwich
The fiber in the apples provides instant staying power while the almond butter is a great source of heart-healthy monounsaturated fats. Research shows that people who consume more of these monounsaturated fats do less mindless snacking and have less belly fat. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
To Make: Core a large apple using an apple corer. Cut apple into rounds. Choose 4 of the largest rounds and put rest of the apple away for later use. Spread two of the apple rounds with 1 tablespoon each of almond butter. Sprinkle 2 tbsp. whole-grain granola on each of the rounds with the almond butter and then finish by topping with 1 tbsp raisins each and sandwiching by placing the other two rounds on top of each one.
Related: 20 Superfoods For Weight Loss
4. Mango-Tango Spinach Smoothie
Do the prep the night before, freeze the ingredients and give them a whir in the blender before your morning commute for a delicious drinkable breakfast! One cup of mango provides 100% of your daily value for vitamin C, and vitamin C is a very important antioxidant for a fresh face in the mornings, as it is responsible for skin collagen formation and regeneration. Plus, in a study involving 4,025 middle-aged women, researchers found that higher intakes of vitamin C were associated with lower prevalence of wrinkled appearance, dryness associated with aging, and skin thinning.
To Make: Combine 1 cup skim milk, 1 sliced banana, ½ cup chopped frozen mango, 1 tablespoon ground flaxseed, 1 cup fresh spinach, ¼ cup plain nonfat Greek yogurt, and 2 teaspoons honey. Blend until smooth. *Tip: Make it without wasting your precious morning minutes by washing the spinach and slicing the banana the night before. Then put all ingredients (except for the juice, yogurt and honey) in a zip-top bag and stash in the freezer. In the morning, all you’ll have to do is throw the ingredients in the blender, and you’re good to go. Want more smoothie ideas? We’ve got 10 great ones for you right here.
5. Egg and Avocado Breakfast Pizza
Eggs and avocado pair perfectly together for a filling breakfast that is rich in both protein and healthy fats. In fact, recent research found that eating half of an avocado at a meal may help people feel more satisfied and reduce between meal snack cravings. Plus, studies show that eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day.
To Make: Toast a whole-grain pita round or piece of toast until slightly crisp. Top with half of a small avocado, mashed, and a squeeze of lemon juice. Then top with a sliced hard-boiled egg, salt, pepper, and a drizzle of salsa, if desired.
6. Overnight Oats
These oats won't take anytime out of your morning because you make them entirely the night before! Plus, they are a twist on traditional oats since they are a cool refreshing breakfast option that you can slurp right from the jar! Oatmeal's soluble fiber can help keep cholesterol levels in check and the number on the scale down, but since this recipe also contains nonfat Greek yogurt, it packs a one-two punch. A study that followed 120,000 people over 20 years found that yogurt was the number one food that was associated with keeping weight off long-term--more than even fruits, veggies, and grains!
To Make: The night before, combine 1/3 cup old-fashion oats, 1/3 cup nonfat plain Greek yogurt, 1/3 cup skim milk, 1/2 cup berries of your choice, 2 tbsp. chopped nuts, and a drizzle of honey in a mason jar (or other tall container with a lid). Refrigerate overnight and enjoy slurping straight from the jar the next morning!
This article originally appeared on Self.com.