Breakfast can be a catch-22 for runners: You know you need it, but you don’t always have time to make it. Luckily, there are a ton of healthy on-the-go breakfast options that fit right into your performance-focused diet.
Whether you’re a waffle enthusiast, a granola lover, or you prefer a hot breakfast, this list has you covered with a variety of nutritious options that are quick and easy to make and travel well. Just add milk, top with berries, pop in the microwave, or eat them right out of the wrapper for a healthy way to start your day and fuel your runs.
Kind Dark Chocolate Almond Oatmeal
This oatmeal is like eating a comforting oatmeal chocolate chip cookie for breakfast—but in a healthy way. With a combination of 100-percent whole grain oats, toasted sliced almonds, and dark chocolate chunks, KIND’s new oatmeal is a fresh take on a traditional packet. Each bowl contains carbs, protein, and fat, a winning combo for long-lasting energy to fuel your run. To amp up the post-run recovery protein, add a scoop of plain Greek yogurt or a tablespoon of chia or flax seeds and toss it all into a mason jar.
Dave’s Killer Bread Rockin’ Grains English Muffins
Made with five whole grains and seeds, like flax seeds, sunflower seeds, sesame seeds, millet, and quinoa, these English muffins are a step above the traditional breakfast sandwich. Each muffin has 26 grams of carbs with no high fructose corn syrup. Toast one up and take it to go for a quick hit of energy before a run or slather on nut butter and berries and wrap in some foil to enjoy after a workout at the track.
Owyn Dark Chocolate Protein Shake
For those who would rather drink their breakfast, OWYN makes delicious plant-based protein shakes that actually contain vegetables. Yep, each bottle of OWYN has broccoli, kale, and spinach inside. The protein is made from a combination of peas, pumpkin seeds, and flax seeds, so you’ll be getting plenty of plants at breakfast. Each bottle only has 10 grams of carbs, so this makes a better post-run muscle recovery beverage than pre-workout drink.
Kodiak Cakes On-the-Go Cups Variety Pack
If you want the taste of pancakes without the mixing bowls or griddle, these Kodiak Cakes Cups are the answer. They are made with 100-percent whole-grain wheat and oat flour and boast 10 grams of protein per cup. Just add water, stir, microwave, and enjoy the taste of pancakes on the go. With the complex carbs and high protein content, enjoy one after a workout rather than before.
Kind Honey Almond Cereal
Made from a variety of whole grains, like oats, sorghum, brown rice, quinoa, and amaranth, this new KIND breakfast cereal is packed with pre-run carbs. Plus, the oats and almonds serve up fat, which is a secondary fuel source during long runs. Each 2/3 cup serving has 6 grams of protein, which is rare for a carb-rich breakfast staple. Grab a few handfuls of this before running out the door for a dawn run or fill up a travel thermos with milk and add the cereal when you’re ready for a post-run recovery bowl.
Chia Pod Vanilla Bean
If you don’t have the time to soak chia pudding overnight, Chia Pod is a great alternative to the homemade stuff. These tiny seeds are nutrient powerhouses, with protein, omega-3s, omega-6s, and fiber. Each pod is made with just chia seeds, coconut milk, and spices. With 15 grams of carbs, Chia Pod is easy to eat and digest an hour before a run or enjoy one post-run to quickly replenish your carb and protein stores.
Just Plant-Based Egg Patty
This microwaveable plant-based egg is actually made from mung beans, but don’t worry because it tastes just like the real thing. Each patty is perfectly portioned with 7 grams of protein, which is pretty similar to a good old-fashioned egg. Put a patty or two on an English muffin or bagel for a post-run recovery meal that contains protein for muscle recovery and carbs to replace glycogen stores.
Mush Overnight Oats Variety Pack
For those who prefer their oats cold, Mush is an overnight oat with just seven ingredients or less. Not only are oats full of complex carbs to energize you through a run, but they also have beta-glucan fiber, a type of soluble fiber that may reduce cholesterol levels. Each container has about 35 grams of carbs and 6 grams of protein, making it a well-rounded breakfast that will provide sustained energy and aid in recovery.
Van’s Frozen Power Grains Waffles
Toaster waffles are getting an upgrade with much-needed protein and whole grains, like cracked red wheat, steel cut oats, millet, and brown rice. Two Van’s Protein Waffles have 200 calories and 10 grams of protein, and they come in delicious flavors like chocolate chip. Top them with peanut butter and jelly to make a substantial pre-run breakfast, or with eggs, veggies, and hot sauce for a savory post-run meal.
Nature’s Path Organic Pumpkin Seed and Flax Granola
Delicious clusters of oats, pumpkin seeds and flax come together with cinnamon and salt in this crunchy breakfast treat. A 3/4 cup serving has 37 grams of carbs and 6 grams of plant-based protein. For those who need a little something in their stomach before a run, a handful of granola will give you a jolt of energy. For a more substantial breakfast with added protein, build a nourishing bowl with granola, Greek yogurt, and fruit.
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