17 Breakfast Meal Prep Ideas: Burritos, Sandwiches & More

Just mentioning breakfast conjures up mental images of bacon, eggs, toast and stacks of pancakes. But cooking up a feast every morning isn't always possible. With breakfast meal prep ideas, you can organize your morning and prepare delicious, portioned meals ahead of time. 

We've gathered a collection of recipes, including meal prep breakfast sandwiches and burritos to get your day started. We'll also explore healthy breakfast meal prep options to round out your plate. 

1. Breakfast sausage and egg muffin sandwiches

A classic breakfast sausage and egg muffin sandwich is a great way to start the morning; it’s packed with protein and you can use hot sauce to add a spicy kick. These breakfast sandwiches last a few months when frozen. You can also substitute the breakfast sausage for non-meat patties as a vegetarian option.

2. Homemade orange cranberry muffins

Orange and cranberry come together to make a comforting morning muffin in this 40-minute recipe. With fresh orange juice and cranberries, it’s a refreshingly sweet way to start your morning. Best of all, each orange cranberry muffin contains only 210 calories and stores up to a week in the fridge. Want to experiment? Try using blueberries instead of cranberries.

3. Simple oatmeal pancakes

These oatmeal pancakes use grains and fresh bananas to create a delicious twist on traditional pancakes. While pancakes aren’t generally considered a meal prep breakfast, you can easily freeze and reheat them. Serve with fresh berries for an easy and fresh breakfast option.

4. Quiche with frozen pie crust

Making a quiche is easier than you might think, especially when you use a frozen pie crust. A yummy way to cook eggs, add in ham, cheese and a bit of cream to produce this simple quiche. Once cooked, slice the quiche into equal servings and freeze to keep them tasting fresh for up to three months.

5. Cheesy scrambled egg burritos

This meal prep burrito recipe contains eggs, ripe avocado and salsa. Offering a fun south-of-the-border flavor profile, these individually portioned, cheesy scrambled egg burritos can be quickly frozen and reheated. Go with mild salsa for something tame or turn up the heat with added spice.

6. Comforting coconut oatmeal

Oatmeal is a breakfast staple; you can easily put it in the fridge for prolonged storage. Step up your oatmeal game with this recipe featuring coconut for added sweetness. Craving some extra sweetness? Add bits of dark chocolate for a morning treat.

7. Savory mini quiches for quick bites

Rather than making a single large quiche, consider making and freezing mini quiches. Using puff pastry and a muffin tin, you can create 100-calorie portioned quiche servings. For a bit of variation in the morning, consider customizing each mini quiche with different ingredients, such as tomatoes, peppers and spinach.

8. Breakfast pizza with bacon, eggs and spinach

Enjoy pizza in the morning with this classic twist on bacon and eggs. Prepared using premade dough, this recipe pairs well with your morning coffee or tea and is easy to reheat after freezing. If you want to try something new, swap out the bacon for Canadian bacon, ham or bits of breakfast sausage.

9. Moist and fluffy banana muffins

These moist and fluffy banana muffins are only 192 calories and offer up to 12 servings. Made with ripe bananas, they'll pair well with your morning coffee or tea and a swipe of nut butter as you run out the door.

10. Cherry almond smoothie bowls with granola and chia

A smoothie bowl is exactly what it sounds like: rather than drinking a smoothie, you pour it into a bowl and add a few delicious toppings. This cherry almond bowl uses a delicious cherry berry blend and bananas for a tropical taste. Toppings include granola, almond butter, chia seeds and fresh fruit.

11. Broccoli and cheddar egg muffins

These healthy and delicious broccoli and cheddar egg muffins are a high-protein meal that do away with flour. You can prepare these egg muffins in 30 minutes, providing you with a meal-prepped breakfast that's only 123 calories per serving. They're a meal that freezes well and you can quickly reheat in the morning.

12. Protein-packed power waffles

High-protein breakfast meal prep can keep you fuller for longer — and these waffles are no exception. With a base of eggs, whole wheat flour and oats, add a cup of protein powder for supplementary nutrients. This recipe keeps the waffles sweet by adding a touch of honey, which you can substitute for agave or maple syrup.

13. Egg sausage and bacon breakfast pie

Meals like this egg, sausage and bacon breakfast pie are great for the morning. You can customize it with your favorite breakfast meats and types of cheese, then freeze it to keep it lasting longer. Substitute the meat for a protein alternative for a more vegetarian-friendly option.

14. Mexican chorizo breakfast burritos with salsa

These Mexican-inspired meal prep breakfast burritos get their kick from chorizo. In addition to meat, you'll find eggs, potatoes and cheese within these easily portable breakfast options. If you need a gluten-free alternative, substitute the flour tortillas for corn or cassava flour tortillas.

15. Overnight oatmeal with yogurt

Overnight oatmeal, also known as overnight oats, is a classic for breakfast meal preppers. While overnight oats can quickly get old, this recipe uses different types of nuts, fresh fruit, honey and chia seeds to keep things interesting. Prepare these oats the night before and grab them from your fridge the next morning for a delicious, ready-to-eat breakfast.

16. Breakfast BLT sandwiches with fried egg

Prepare these breakfast BLT sandwiches with fried eggs and bacon as usual, but leave out the lettuce and tomato as they don't tend to freeze well. Just add the lettuce and tomato after reheating the sandwich in the morning. Consider the idea of using a croissant instead of a slice of sandwich bread.

17. Breakfast casserole with hash browns

Frozen hash browns, bell pepper, onion, cheddar cheese and sausage are at the heart of this breakfast casserole. We recommend adding a bit of salsa or hot sauce for an extra dimension of flavor. Casseroles are also an excellent idea for breakfast potlucks due to their shareable size.

Tips for breakfast meal prepping

Breakfast meal prep can help transform your mornings, but where do you start? Here are a few tips and tricks to consider when planning your morning meals. 

• Use glass containers to prevent intense flavors from lingering inside and create an airtight seal to maintain freshness.
• Cook in large batches to minimize cooking time and potentially save money on bulk buys.
• Don't forget labeling to remind you when you cooked a meal and when to dispose of it.
• Plan your menus to save additional time and have more control over the ingredients you incorporate.
• Prep your ingredients in advance if you know you'll be in a rush, such as during the weekend.
• Use your freezer to keep meals fresher longer and reduce food waste.

Breakfast meal prep FAQ

Prepping your breakfast meals is a great way to start your day. Here are answers to some of the most frequently asked questions about breakfast meal prep.

How do I keep my prepped breakfast fresh throughout the week?

To help keep your breakfasts fresh, be sure to use proper storage containers and understand how the food you use is best stored. Use airtight containers stored in your fridge or freezer to slow food spoilage. Some foods are more prone to degrade faster, such as delicate greens, avocados and dairy products.

How can I make my prepped breakfasts more healthy?

What your body needs is subjective, but you can monitor certain ingredients to help create more nutrient-dense meals. Consider using whole grains, such as oats and quinoa, as well as a variety of fruits and vegetables. Reducing your sugar and sodium intake can also be helpful for some individuals.

Can I freeze my breakfast meal prep recipes?

Freezing your breakfast meal items can help extend their shelf life. Most egg-based dishes, grains, baked goods and sandwiches freeze well. Double-check the recipes you are cooking to see if the author has provided any information on freezing or storing the food.

Breakfast meal prep made easy with Instacart

From smoothies to burritos, you can make breakfast meal prep even easier. By preparing your meals ahead of time, you can save time in the morning and focus on healthier options. Save time by ordering your groceries for delivery or pickup through Instacart.