Are you bored with breakfast but feel you possess some creative juices? Then this is the recipe for you! All you need is a mason jar, rolled oats, and a good flavor palette. We’ll get you started with the recipe below, but feel free to play with your milks, yogurts, and fruits as well as different spices. Just mix it all up and let it chill overnight. Breakfast has never been easier!

Active time: 10 minutes | Total time: 8 hours, 10 minutes

Overnight Oats

Ingredients

• 1/2 cup rolled oats
• 1 cup plain nonfat Greek yogurt
• 1 cup unsweetened almond milk
• 1/4 cup chia seeds
• 1/4 cup slivered almonds
• 1/2 cup strawberries, cut into bite-size piece
• 1/2 tsp vanilla extract
• 1/4 cup unsweetened coconut flakes
• 1 tbsp maple syrup

Directions

Place all the ingredients in a mason jar or other airtight container and stir well to combine. Cover and refrigerate overnight.

Serve chilled. Enjoy immediately or take it on the go.

Serves: 2 | Serving Size: 1/2 of recipe

Nutrition (per serving): Calories: 442; Total Fat: 25g; Saturated Fat: 8g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 8g; Cholesterol: 8mg; Sodium: 182mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 14g; Protein: 22g

Nutrition Bonus: Potassium: 563mg; Iron: 19%; Vitamin A: 563%; Vitamin C: 38%; Calcium: 41%

Originally published May 8, 2016; Updated June 2026

The post Overnight Oats appeared first on MyFitnessPal Blog.

This lightly sweetened breakfast porridge uses short-grain brown rice, giving it a pleasant nutty bite. Brown rice contains fiber and antioxidants, so it’s a good item to keep in your pantry for this recipe and beyond (1). Top this creamy coconut milk porridge with Greek yogurt for additional protein.

Active time: 5 minutes | Total time: 1 hour

Pressure Cooker Brown Rice Breakfast Porridge

Ingredients

• 1 cup (180g) short-grain brown rice, rinsed
• 1 14-oz. can (440ml) unsweetened light coconut milk
• 3 tbsp (60g) pure maple syrup
• 1/2 tsp salt
• 1 1/2 cup plain nonfat Greek yogurt
• 1/4 cup walnuts, toasted, roughly chopped
• 1 green apple, very thinly sliced
• 1/2 tsp cinnamon

Directions

In the bowl of a pressure cooker, add the brown rice, coconut milk, maple syrup, salt, and 2 cups of water. 

Secure the lid and pressure cook on Manual for 30 minutes at high pressure. Make sure the pressure valve is sealed.

When the cooking program ends, allow the pressure to release naturally for 20 minutes, then move the pressure release valve to venting to release any remaining steam.

Remove the lid and stir the porridge. Scoop into bowls, top with Greek yogurt and garnish with toasted walnuts, and apple. Dust with cinnamon and serve.

Serves: 6 | Serving Size: About 3/4 cup porridge, 1/4 cup Greek yogurt + toppings

Nutrition (per serving): Calories: 257; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 226mg; Carbohydrate: 39g; Dietary Fiber: 3g; Sugar: 13g; Protein: 9g

Nutrition Bonus: Calcium: 9%; Iron: 2%; Potassium: 182mg; Vitamin C: 3%

Originally published February 2021; Updated May 2026

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This low-sugar avocado smoothie is rich, filling and chocolatey thanks to avocado, protein powder and unsweetened cocoa. Adding little cinnamon, vanilla and a pinch of cayenne pepper gives this unique shake a flavor reminiscent of Mexican hot chocolate.

Active time: 5 minutes | Total time: 5 minutes

Mexican Chocolate Avocado Smoothie

Ingredients

• 1 medium ripe avocado
• 1 1/2 cup (366g) unsweetened plain soy milk
• 2 tbsp unsweetened cocoa powder
• 1 tbsp honey
• 1 tsp vanilla extract
• 1 serving whey or plant-based protein powder
• 1/2 tsp ground cinnamon
• 1 pinch cayenne pepper
• 1 pinch salt
• 1 cup ice cubes

Directions

Combine the avocado flesh, almond or rice milk, cocoa powder, honey, vanilla extract, protein powder, cinnamon, cayenne pepper, and salt in a blender. Blend until smooth.

Add the ice cubes and blend again until creamy and smooth. Serve immediately.

Serves: 2 | Serving Size: 1/2 of the recipe, about 1 1/2 cups

Nutrition (per serving): Calories: 314; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 300mg; Carbohydrate: 22g; Dietary Fiber: 7g; Sugar: 11g; Protein: 24g

Nutrition Bonus: Calcium: 10%; Iron: 8%; Potassium: 822mg; Vitamin A: 1%; Vitamin C: 13%

Originally published September 18, 2018; Updated June 2026

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Quiche is divine, but the crust can be time consuming and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.

The sweet potato crust adds some fiber and vitamin A while putting a fun twist on traditional quiche (1).

Active time: 25 minutes | Total time: 1 hour 15 minutes

Kale Egg-White Quiche With Sweet Potato Crust

Ingredients

• Cooking spray
• 1 5-inch (13cm) sweet potato, sliced into 1/8 inch thick rounds
• 2 tsp olive oil
• 1 yellow onion, chopped
• 1 tbsp fresh thyme, chopped
• 4 cups (84g) kale, roughly chopped
• 8 large egg whites
• 2 large eggs
• 1/4 cup (20g) shredded Parmesan cheese
• 1/2 tsp freshly ground black pepper
• 6 tsp chipotle pepper sauce, or preferred hot sauce, to taste

Directions

Preheat the oven to 375ºF (190ºC).

Spray a 9-inch, deep-dish pie pan with cooking spray, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps.

Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.

In a large sauté pan, drizzle the olive oil and place over medium-high heat.

Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened. 

Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.

In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.

Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.

Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. The quiche should be just set with a slight wobble at the center. Let cool on a rack for 5 minutes before cutting into four wedges. Serve with hot sauce, optional.

Serves: 4 | Serving Size: 1/4 quiche

Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g

Originally published June 30, 2020; Updated January 2026

The post Kale Egg-White Quiche With Sweet Potato Crust appeared first on MyFitnessPal Blog.

This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (16g), healthy fats from avocado and olive oil and zesty pico de gallo for a dose of fresh veggies, too. Baking instead of frying the tortillas makes them sturdy enough to hold all the delicious toppings and cuts down on fat.

Steam 4 cups of spinach and layer it between the beans and the egg to add a serving of vegetables into this meal.

Active time: 20 minutes | Total time: 20 minutes

Black Bean and Avocado Breakfast Tostadas

Ingredients

• 1 15-oz. can no-salt added black beans, rinsed and drained
• 1 tsp taco seasoning
• 1/4 cup water
• 4 (6-inch/15cm) corn tortillas
• 1 tbsp plus 1 tsp olive oil, divided
• 4 large eggs
• 1/2 cup fresh pico de gallo
• 1 medium avocado, thinly sliced
• 1/4 cup (28g) crumbled Cotija or feta cheese
• 1 green onion, thinly sliced

Directions

Preheat the oven to 400°F (200°C). Brush the tortillas on both sides with 1 tbsp olive oil and arrange in a single layer on a baking sheet. Bake for 5 minutes, or until golden on one side. Flip and bake for about 3 more minutes, or until crisp. Remove from the oven and set aside.

While the tortillas bake, heat a large nonstick skillet over medium heat. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher until mostly smooth and simmer for about 3 minutes, or until thickened and heated through. Transfer to a bowl and cover. Rinse the skillet.

Heat the remaining 1 tsp olive oil in the skillet over medium-high heat. Crack the eggs into the pan and cook for about 4 minutes, or until the whites are almost set.

Spread the beans evenly over the baked tortillas. Top each with a fried egg. Spoon about 2 tbsp pico de gallo over each tostada, then sprinkle with cheese and green onions. Finish with slices of avocado and serve immediately.

Serves: 4 | Serving Size: 1 tostada

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g

Nutrition Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%

Originally published: April 16, 2020; Updated March 2026

The post Black Bean and Avocado Breakfast Tostadas appeared first on MyFitnessPal Blog.

For a creative spin on pancakes, try this savory Indian-inspired version. Nutritious veggies like cabbage, peas and carrots help you increase your greens consumption, while gluten-free chickpea flour binds the pancakes together.

Active time: 10 minutes | Total time: 55 minutes

Oats Uttapam Pancakes

Ingredients

• 1 cup oat flour
• 1/2 cup (46g) chickpea (gram) flour
• 1/4 tsp asafoetida (hing) powder
• 1/2 tsp baking powder
• 1/2 tsp salt, divided
• 3/4 cup water
• 1/4 cup (28g) grated carrots
• 1 onion, chopped
• 1 medium tomato, chopped
• 1/4 cup (36g) green peas
• 1/4 cup (23g) chopped cabbage
• 1–2 green chilies, minced
• 1/4 tsp black pepper 
• 6 curry leaves, chopped

Directions

Combine the oats, garbanzo flour, asafoetida powder, baking powder, 1/4 tsp salt, and water in a bowl. Mix until a thick, pourable batter forms. Let the batter rest for 30 minutes.

In a separate bowl, combine the carrots, onion, tomato, peas, cabbage, green chilies, black pepper, curry leaves, and 1/4 tsp salt.

Heat a nonstick skillet over low heat. Pour a ladleful of batter into the pan and spread gently into a thick circle. Sprinkle the vegetable mixture evenly over the surface and lightly press the toppings into the batter with the back of a spoon.

Cook until the bottom is crisp and golden brown, about 4-5 minutes. Carefully flip and cook the other side until golden brown and cooked through.

Serve hot.

Serves: 4 | Serving Size: 1 pancake

Nutrition (per serving): Calories: 191; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 394mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 5g; Protein: 8g

Nutrition Bonus: Calcium: 7%; Iron: 9%; Potassium: 390mg; Vitamin A: 26%; Vitamin C: 61%

Originally published October 24, 2018; Updated June 2026

The post Oats Uttapam Pancakes appeared first on MyFitnessPal Blog.

Overnight oats just got a tropical upgrade. This mango overnight oats recipe comes together in just 5 minutes the night before, so breakfast is ready and waiting when you wake up. Creamy vanilla Greek yogurt and a touch of almond extract give these oats a subtly sweet, nutty flavor that pairs beautifully with the bright, juicy mango. It is the kind of breakfast that feels indulgent but delivers a solid mix of protein, fiber, and complex carbohydrates to keep you energized all morning long

Active time: 5 minutes | Total time: 5 minutes, plus overnight chilling time

Mango Overnight Oats

Ingredients

• 1/2 cup (40g) rolled oats
• 1/3 cup (81g) low-fat milk
• 1/3 cup (82g) vanilla nonfat Greek yogurt
• 1/8 tsp almond extract
• 1 tbsp chia seeds
• 1/2 cup (83g) diced mango

Directions

Add the oats to a jar or container with a lid. Pour in the milk, yogurt and chia seeds and stir to combine. Mix in the almond extract.

Top with the mango. Cover and refrigerate overnight, or for at least a few hours, until the oats have softened.

Serve chilled.

Serves: 1 | Serving Size: 1 container

Nutrition (per serving): Calories: 344; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 59mg; Carbohydrate: 54g; Dietary Fiber: 9g; Sugar: 21g; Protein: 18g

Nutrition Bonus: Calcium: 27%; Iron: 15%; Potassium: 542mg; Vitamin A: 5%; Vitamin C: 54%

Originally published November 2018; Updated: insert information here

The post Mango Overnight Oats appeared first on MyFitnessPal Blog.

Muesli is a cold porridge of oats, fruit and milk or yogurt that can be eaten immediately, or can be left to soften in the fridge overnight. However, don’t be fooled by this humble dish. Something magical happens while the muesli sits in the fridge over time, turning the oats into a soft, creamy and satisfying breakfast.

Active time: 20 minutes | Total time: 20 minutes

Coconut-Green Apple Muesli

Ingredients

• 1 1/2 cups (368g) plain 0% Greek yogurt
• 1/2 cup (122g) unsweetened coconut milk
• ¼ cup (62g) freshly squeezed orange juice
• 2 tbsp light honey or maple syrup
• ¼ tsp ground cinnamon
• ⅛ tsp kosher salt
• 1 cup (80g) rolled oats
• ½ cup (46g) sliced almonds, roasted and unsalted
• ½ cup (59g) pepitas, roasted and unsalted
• 1/2 cup (21g) shredded unsweetened coconut
• 1 large Granny Smith apple, cored and shredded

Optional garnishes

• Ground cinnamon, for sprinkling
• Honey or maple syrup, for drizzling
• Toasted shredded coconut
• Shredded apple
• Toasted chopped nuts, such as almonds, hazelnuts or walnuts

Directions

In a medium bowl, whisk the yogurt and milk with the orange juice, honey, cinnamon and salt. Fold in the oats, almonds, pepitas, coconut and apple until thoroughly combined. Scrape the muesli into four 1-cup jars with tight-fitting lids. Refrigerate at least 1 hour, preferably overnight.

Eat right out of the jar, garnished with cinnamon, honey, toasted coconut, shredded apple or toasted nuts, if desired.

Serves: 4 | Serving Size: About 1 cup

Nutrition (per serving): Calories: 426; Total Fat: 22g; Saturated Fat: 9g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 5mg; Sodium: 120mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 20g; Protein 20g

Nutrition Bonus: Potassium: 585 mg; Iron: 17%; Vitamin C: 8%; Calcium: 20%

Originally published February 8, 2020; Updated December 2025

The post Coconut-Green Apple Muesli appeared first on MyFitnessPal Blog.

Eudaemonius posted a photo:

Mini muffins that are as nutritious as they are convenient — these banana bran bites deliver a satisfying combination of fiber, whole grains, and natural sweetness in just a few bites. Ripe banana and light molasses keep things sweet while wheat bran adds a hearty texture and a boost of dietary fiber. They bake in just 10 minutes and store beautifully, making them one of the easiest meal prep wins you can add to your routine

Active time: 15 minutes | Total time: 25 minutes

Mini Banana Bran Muffin

Ingredients

• Cooking spray
• 1 cup (52g) unprocessed wheat bran
• 1 cup (120g) all-purpose flour
• 1/4 cup (55g) firmly packed light brown sugar
• 2 tsp baking powder
• 1 tsp ground cinnamon
• 1/4 tsp salt
• 2 large (50g each) eggs
• 1 cup (244g) skim (1%) milk
• 1 medium (126g) ripe banana (about 1/3 cup mashed)
• 1/4 cup (80g) light molasses
• 1 tsp vanilla extract

Directions

Preheat the oven to 375°F (190°C). Coat 32 mini muffin cups with cooking spray, or line with paper liners and spray the liners with cooking spray.

In a large bowl, combine the wheat bran, flour, brown sugar, baking powder, cinnamon, and salt.

In a medium bowl, whisk together the eggs, milk, banana, molasses, and vanilla extract. Add the wet ingredients to the dry ingredients and stir just until moistened.

Spoon 1 1/2 tbsp batter into each prepared muffin cup. Bake for about 10 minutes, or until a toothpick inserted into the center comes out clean.

Cool in the pan on a wire rack for 5 minutes. Remove from the pan and serve warm or at room temperature.

Serves: 10 | Serving Size: 3 mini muffins 

Nutrition (per serving): Calories: 148; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 42mg; Sodium: 183mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 15g; Protein: 4g

Nutrition Bonus: Potassium: 300mg; Iron: 11%; Vitamin C: 2%; Calcium: 12%

Originally published January 20, 2016; Updated June 2026

The post Mini Banana Bran Muffin appeared first on MyFitnessPal Blog.

Inspired by a Midwestern Tater Tot dish, this filling breakfast casserole is packed with lean protein and vegetables. If you can’t find sweet potato Tater Tots, then use a large bag of frozen sweet potato or regular hash browns in their place. It’s the perfect dish when you have extra company in town and are looking to feed a big group, while still keeping things light.

Active time: 20 minutes | Total time: 1 hour, 20 minutes

Egg & Sausage Casserole

Ingredients

• Cooking spray
• 8 large eggs
• 1 cup (244g) low-fat milk
• 1/2 cup (123g) plain nonfat Greek yogurt
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 2 large garlic cloves, thinly sliced
• 1 pint (500g) cherry tomatoes
• 1 16-oz. (450g) bags frozen kale or spinach, thawed
• 14 oz. (350g) cooked chicken breakfast sausage, chopped
• 1 20-oz. (567g) bag sweet potato Tater Tots
• 1/2 cup (50g) grated gruyere or shredded Parmesan cheese

Directions

Preheat the oven to 400°F (204°C). Arrange the Tater Tots in a single layer on a rimmed baking sheet and bake for 15 minutes, until lightly golden. Remove from the oven and reduce the oven temperature to 350°F (177°C). Grease a 9-by-13-inch baking dish.

While the Tater Tots bake, whisk together the eggs, milk, yogurt, salt, and black pepper in a large bowl until smooth.

Heat the olive oil in a large nonstick skillet over medium heat. Add the tomatoes and cook over medium-low heat, stirring occasionally, until the tomatoes begin to burst, about 10 minutes. Add the garlic and cook until fragrant, about 1 minute.

Squeeze as much liquid as possible out of the thawed kale. Spread the kale in a single layer in the bottom of the prepared baking dish. Top with the breakfast sausage, tomatoes, and par-baked Tater Tots. Pour the egg mixture over the top and sprinkle with the cheese. Use a spatula to gently press the layers down so the egg mixture soaks through. Bake for about 50 minutes, or until the eggs are just set and the top is beginning to brown. Let cool for 10 minutes before serving.

MAKE AHEAD: Assemble the casserole through the layering step, cover tightly with foil, and refrigerate overnight. When ready to bake, remove the foil and proceed with the recipe as directed.

Serves: 8 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 361; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 866mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 4g; Protein: 22g

Nutrition Bonus: Vitamin D: 13%; Calcium: 17%; Iron: 13%; Potassium: 682mg; Vitamin A: 8%; Vitamin C: 10%

Originally published December 2018; Updated May 2026

The post Egg & Sausage Casserole appeared first on MyFitnessPal Blog.

Letting this easy blender crepe batter rest overnight in the fridge ensures tender crepes that are thoroughly infused with orange zest. This recipe makes 12 crepes, and they store well in the refrigerator for up to a week, so you can have crepes for breakfast all week. Fill the crepes with this light orange compote, a light spreading of chocolate-hazelnut spread or fresh berries and whipped cream.

Active time: 20 minutes | Total time: 40 minutes + overnight refrigeration

Overnight Orange Crepes

Ingredients

• 1 3/4 cups (427g) unsweetened almond milk
• 1 cup (120g) whole-wheat flour 
• 3 large eggs
• 1 tbsp safflower oil
• 1 tsp vanilla extract
• 1/4 tsp turmeric
• 1/4 tsp salt
• 3 medium oranges
• 1/4 cup (79g) maple syrup
• Cooking spray

Directions

Put the almond milk, flour, eggs, safflower oil, vanilla extract, turmeric, and salt in a blender and process until smooth. Zest 1 orange and add the zest to the batter. Cover and refrigerate overnight.

Remove the peel and white pith from the oranges. Cut the orange segments away from the membranes and set aside. Squeeze any remaining juice from the membranes into a small saucepan. Add the maple syrup and bring to a simmer over medium heat. Cook until bubbly, about 2 minutes. Stir in the orange segments and set aside.

Preheat the oven to 200°F (93°C). Lightly coat an 8- or 9-inch (20cm or 23cm) nonstick skillet with cooking spray and heat over medium-high heat. Whisk the crepe batter to recombine. Pour a scant 1/3 cup batter into the skillet and swirl to coat the bottom evenly. Cook until golden brown on the bottom, about 1 minute. Loosen the edges with a silicone spatula and flip. Cook on the second side until lightly golden, about 30 seconds.

Repeat with the remaining batter, adjusting the heat as needed to prevent burning. To store leftovers, wrap the crepes tightly and refrigerate for up to 5 days. Store the orange compote in an airtight container for up to 1 week.

To serve, place 2 crepes on a plate, fold into quarters, and spoon a few tablespoons of orange compote over the top. To reheat refrigerated crepes, microwave on high for about 15 seconds or warm individually in a nonstick skillet for about 30 seconds.

Serves: 6 | Serving Size: 2 crepes/2 tbsp oranges in syrup

Nutrition (per serving): Calories: 205; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 103mg; Sodium: 173mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 14g; Protein: 7g

Nutrition Bonus: Vitamin D: 6%; Calcium: 20%; Iron: 8%; Potassium: 253mg; Vitamin A: 9%; Vitamin C: 69%

Originally published February 12, 2021; Updated June 2026

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