7 Healthy Breakfast Ideas For Working Mothers On The Go

Healthy breakfast ideas for the working mother! Now is there even such a thing? Between making sure kids get dressed for school on time and trying to look presentable for work, mothers will more often than not forget to even eat! You’ll find them scarfing down a less than wholesome breakfast at their desks while replying emails and rushing for meetings.

Breakfast is the most important meal of the day and starting the day right is crucial for a productive day in the office. Plus, once your children see you making an effort to prepare a well-balanced breakfast, they will appreciate the importance of having a nutritious breakfast too! Check out our list of recipes below that’ll keep you fuller for longer while providing you with the nutrients you need as a working mother!

How much time do you need for meal prep?

Prep time for the recipes below range from 5 to 30 minutes. While most of them can be prepared on the day itself, some require advanced batch cooking over the weekend — which is not a bad thing if you can see it as an opportunity for family bonding time!

What should a working mother be eating?

This depends on the stage of motherhood you’re in. If you’re a newly minted mum, we suggest high lactation producing food to improve both the quantity and quality of breast milk. These are known as galactagogues. Popular sources of galactagogues are oats, fenugreek, fennel, black sesame seeds, carrots and spinach.

If you’re a mum of a toddler, then you’ll need food that’s packed with energy — something that won’t keep you reaching for that bag of chips before lunchtime. If you’re a mum in your forties, then ensure you’re including calcium, carbohydrates and protein — put off the onset of age-related diseases for a bit longer.

Our healthy breakfast ideas for the working mother

1. Overnight Oats

Overnight oats are simple, delicious and can be made any which way your heart desires! If possible, make a batch of these on the weekend — different flavours everyday!

Prep time: 5 to 10 minutes
Cook time: Overnight
Servings: 1

Recipe Ingredients:

• 1/2 cup rolled oats 
• 1/4 cup greek yoghurt
• 1 tsp applesauce
• 1/8 tsp cinnamon
• 1/2 cup almond milk

Recipe Instructions:

1. Cinnamon Apple Overnight Oats anyone? Add your choice of oats — we like this Now Food rolled oats (available on NOW Foods OFFICIAL).
2. Include greek yoghurt, applesauce, cinnamon and half a cup of almond milk, into a mason jar.
3. Shake it until it’s well mixed and refrigerate overnight.
4. Grab this pretty creation in the morning before heading to work and eat it cold or pop it into the microwave to warm it.

Why it’s good for you: 

Rolled oats are a form of resistant starch. It takes way longer to digest than white bread or cereal, leaving you fuller for longer. They are also a source of good carbs, low in fat, sugar and calories. But if you’re a lactating mum, then oats are especially important as they’re loaded with iron that helps improve milk supply. Not a fan of applesauce or cinnamon? Then substitute with dark chocolate and almond butter!

2. Fruit Smoothie (with coffee!)

Smoothies can seem like an indulgent healthy breakfast idea for a working mother but they can pack so many nutrients if made right! There are a gazillion ways to make a fruit and yoghurt smoothie but one of our favourites is with Greek yoghurt and bananas.

Prep time:  5 minutes
Cook time: 5 minutes
Servings: 1

Recipe Ingredients:

• 1/2 cup greek yoghurt
• 2 bananas 
• handful of strawberries
• handful of blueberries
• 2 – 3 tsp honey

Recipe Instructions:

1. Peel about two bananas, add some strawberries or blueberries, spoonfuls of Greek yoghurt and choice of honey for some added sweetness before blending it all!
2. Pour into a reusable cup — like KeepCup and bring it with you to work!

Why it’s good for you: 

Bananas are one of the most obvious sources of energy plus the natural high from the sugar will keep you well energised till lunch. Alternatively, if you can’t do without your morning cuppa, then add a dash of coffee into the smoothie!

3. Multi-Way Avocado Toast

Looking for a simple toast recipe but want to avoid using butter? Use the power food, avocado as your base and experiment with different toppings for a healthy breakfast idea! This is one simple recipe all working mothers should attempt to re-create at least once!

Prep time:  5 to 7 minutes
Cook time: 5 minutes
Servings: 1

Recipe Ingredients:

• 1 piece of whole wheat bread
• Avocado spread
• 1/2 tsp balsamic vinegar or honey
• 1 egg
• Toppings: strawberry, radish 
• Salt and pepper to taste

Recipe Instructions: 

1. Spread some avocado onto a whole wheat bread or a gluten-free one and top it off with chopped strawberries before drizzling it with balsamic vinegar or even honey.
2. If you have more time, add a poached egg or a sunny side up on the toast for a protein boost.
3. Not a fan of either then how about dressing it with some finely sliced radishes?
4. Sprinkle salt and pepper to taste and serve it to your family and yourself in the mornings!

Why it’s good for you: 

Avocado is a great immunity booster — the last thing you’d want is to fall ill and pass it on to your little ones! Packed with monosaturated fatty acids and vitamins, C, E and K, potassium and folate, this is a power-packed breakfast, literally!

4. Fuel-Me-Up Freezable Breakfast Burritos

If you’re one of those who needs eggs or meat in the mornings, then you have to try this healthy make-ahead sausage and egg breakfast idea that’s great for fueling up all you lady bosses!

Prep time:  30 minutes
Cook time: 30 minutes
Servings: 5

Recipe Ingredients:

• 5 eggs
• 5 Italian sausages 
• 1/2 cup cherry tomatoes
• 1/2 cup mushrooms
• Mozzarella cheese
• 5 whole wheat tortilla wraps

Recipe Instructions: 

1. Reserve about an hour on a weekend and cook a mixture of large eggs, Italian sausage, a handful of cherry tomatoes, mushrooms, spinach leaves and mozzarella cheese over a low flame.
2. Wrap it all in whole wheat tortilla wraps and stick in your freezer — make as many as you need! On work mornings, simply grab and go!
3. Once at work, just reheat it in the microwave and you’ll be fuelled up till lunch! No more of that cardboard tasting burritos — this one is actually delicious and healthy!

Why it’s good for you: 

Not only is this a protein-packed meal — great for mums who work out or just have an active toddler who keeps you on your toes. Pack this in lunchboxes for your little monsters too! They’ll stay satisfied and more focused in school!

5.Protein Waffles

Are you a regular cafe hopper with a soft spot for fluffy waffles or pancakes? Well, make your own with this simple and healthy protein-packed recipe. Prepare them in batches and pop them into your freezer. Once you reach the office, just slip it into a toaster oven! We guarantee you’ll be getting jealous looks from your colleagues!

Prep time:  10 minutes
Cook time: 10 minutes
Servings: 6

Recipe Ingredients:

• 6 eggs
• 2 cups cottage cheese
• 2 cups oats
• 1/2 tsp vanilla extract
• Pinch of salt 

Recipe Instructions: 

1. Blend a mix of eggs, cottage cheese and two cups of oats and half a teaspoon of vanilla extract with a pinch of salt to taste.
2. Alternatively, you can even replace the oats with a protein powder of your choice!

Why it’s good for you: 

Even though it’s tempting to get that frozen pack of waffles from the supermarket, it also probably contains loads of sugar. These protein waffles will prove to be one of the best breakfast ideas for the working mother — they’re easy to make and are also great for nursing mums who could use the extra boost of protein to help their bodies build, repair and maintain tissues and organs.

6. Quinoa And Chia Seed Porridge

If you like indulging in a bowl of noodles or rice in the mornings, try cooking a bowl of Quinoa and Chia seed porridge instead! Not only is this a healthy breakfast idea for working mothers but this is probably the healthiest recipe on our list!

Prep time:  5 minutes
Cook time: 10 minutes
Servings: 1

Recipe Ingredients:

• 1/2 cup milk
• 1/4 cup quinoa
• 1 tbsp chia seeds
• 1/4 tsp ground cinnamon
• Toppings: nuts, fruits, honey, yoghurt

Recipe Instructions: 

1. Slow cook milk, quinoa, chia seeds with your choice of seasoning over a small flame and let it simmer till most of the milk has been absorbed.
2. Add yoghurt, nuts, fruit and honey or cinnamon before serving for that extra healthy boost!

Why it’s good for you: 

Quinoa and chia seeds are both nutrient superfoods! Quinoa is a healthier substitute for rice and other grains with the highest amount of protein while chia seeds are an amazing source of omega-3 and calcium — important nutrients for both mothers and children alike!

7. Yoghurt Parfait

Similar to overnight oats but with nuts, fruits and yoghurt this time, you can’t go wrong with this winning combo. The nutrients-packed healthy breakfast idea will be very beneficial for stay-at-home mothers and working women everywhere!

Prep time:  5 – 7 minutes
Cook time: 5 minutes
Servings: 1

Recipe Ingredients:

• 3/4 cup greek yoghurt
• 2 tbsp pecans
• 2 tbsp cashew nuts
• 2 tbsp almonds
• Toppings: strawberries, blueberries, raspberries

Recipe Instructions: 

1. Add Greek yoghurt, pecans, cashew nuts or almonds in a mason jar and top it with your choice of fruits — strawberries, blueberries or raspberries before refrigerating it.
2. Grab the jar before you leave for work and dig into this heavenly combination at your desk.
3. Alternatively, if your pantry is already stocked with Greek yoghurt then add granola and honey in and you’ve got yourself one of the easiest breakfast ideas for the working mother!

Why it’s good for you: 

Nuts are packed with magnesium and help reduce tension while yoghurt is a source of calcium, helping you to build stronger bones. Berries of any kind are packed with vitamin C, potassium and folate — which helps to prevent neural-tube birth defects, beneficial if you’re planning on having more kids.

We hope this guide has made your tummies rumble! If you’re already incorporating some of these breakfast ideas in your life then check out some air-fryer recipes you can re-create for lunch or dinner meals! Are there some weeks where you struggle to prepare a healthy meal for the family due to heavy work commitments? Don’t beat yourself up! Order from one of these healthy Tingkat delivery options in Singapore!