Food and Nutrition

10 No-Cook Breakfasts Filled With Fiber and Protein

Photo: Stocksy/Nataša Mandić
The fact that many health experts deem breakfast the most important meal of the day can seem like a cruel joke. Maybe on a leisurely Sunday you have time to cook up a nutritionally well-rounded, semi-gourmet breakfast, but for many people, mornings are pretty chaotic during the week. (Exponentially so if you have kids.)

This is why morning meals often get either completely neglected or relegated to a cup of coffee, protein bar, or a handful of dry cereal—either option is neither satisfying nor nutrient-rich. Want to know the secret to actually making breakfast happen? It's having a handful of no-cook breakfast recipes up your pajama sleeve.

Since you're taking cooking out of the equation, you're automatically cutting down on prep time. Also, summer bonus: no-cook breakfasts won't heat up your kitchen.

and you're doing so in a way that isn't making you rely on processed, pre-packaged breakfast foods, which can get pricey and often aren't as nutrient-rich as making something yourself. Also, summer bonus: no-cook breakfasts won't heat up your kitchen.

Rounded up here are ten no-cook breakfasts that are packed with both protein and fiber—healthy nutrients that are key to keeping you satiated all morning—and take minimal effort to make. (BTW, if you don't want to DIY anything at all, check out Evergreen's high-protein, high-fiber frozen waffles or the delicious breakfast options from meal delivery service Farmer's Fridge.) Your days of skipping breakfast are officially over.

10 no-cook breakfasts packed with protein and fiber

chickpea toast
Photo: Heidi Hearts

1. Avocado, chickpea, and tomato toast

Avocado toast is a classic healthy breakfast, but adding chickpeas majorly ups the protein—and still doesn't require any cooking. This recipe really brings it on the fiber front too, adding spinach and tomatoes to the mix.

Get the recipe: avocado, chickpea, and tomato toast

Watch the video below to learn more why chickpeas are so nutrient-rich:

cottage cheese toast
Photo: The Lemon Bowl

2. Avocado toast with cottage cheese and tomatoes

Another way to up the protein in an avocado toast breakfast without having to cook is to add cottage cheese. It adds a creaminess that works perfectly alongside the avocado and is also packed with gut-healthy probiotics.

Get the recipe: avocado toast with cottage cheese and tomatoes 

no-cook breakfasts smoothie
Photo: Food Heaven Made Easy

3. Blueberry smoothie

When it comes to no-cook breakfasts, smoothies are a tried-and-true fave. But figuring out what to throw into your blender that's both nutritionally balanced and will actually taste good can take a little trial and error. Fortunately, you can bypass the experimenting stage altogether by following this blueberry smoothie recipe. Peanut butter and chia seeds give fiber and protein, while spinach and blueberries add even more fiber while making it high in antioxidants.

Get the recipe: blueberry smoothie 

chocolate protein shake
Photo: Kim's Cravings

4. Chocolate protein shake

More of a chocolate smoothie lover? Satisfy that craving by blending together chocolate protein powder, alt-milk, banana, berries, and greens. The end result is a shake so decadent that it tastes like dessert.

Get the recipe: chocolate protein shake 

banana bread chia pudding
Photo: All The Healthy Things

5. Banana bread chia pudding

Baking banana bread was all fun and games in 2020, but on the average morning these days, ain't no one got time for that. You can still savor the flavor of the beloved baked breakfast with banana bread chia pudding. The inclusion of vanilla, cinnamon, and almond butter gives the warming flavor you're after. Literally every single ingredient used is full of nutritional benefits.

Get the recipe: banana bread chia pudding

no-bake oatmeal bars
Photo: Jar of Lemons

6. No-bake oatmeal protein bars

Similar to smoothies, oatmeal is a go-to healthy breakfast dish, and these bars come in handy when you don't have the energy to turn on the stove (or it's too hot to dig into anything warm). Here's what you need: rolled oats, almond butter, honey, protein powder, and chocolate chips—that's it. After forming the bars, they do need to sit in the fridge for about 20 minutes, so just plan ahead.

Get the recipe: no-bake oatmeal protein bars 

no-bake breakfasts yogurt
Photo: Gathering Dreams

7. Yogurt parfait with mixed berries

If you have 10 minutes, you have enough time to whip up this creamy, sweet breakfast. For the base, go for Greek yogurt to get as much protein as possible. Then, simply add the toppings, which in this case are berries, granola, a touch of maple syrup, and coconut flakes (if you have 'em). It's full of natural sweetness with nothing artificial.

Get the recipe: yogurt parfait with mixed berries 

muesli
Photo: Streetsmart Nutrition

8. Homemade muesli with walnuts

If you've never heard of muesli before, it's an uncooked cereal made with nuts, seeds, fruit, and spices. Cara Harbstreet, RD, follows this simple formula when making it at home: three parts rolled oats + one part nuts + one part dried fruit + spices. In this recipe, she uses hemp hearts and walnuts, both great sources of protein. In less than ten minutes you have yourself a crunchy, satisfying breakfast.

Get the recipe: homemade muesli with walnuts 

protein bites
Photo: Ahead of Thyme

9. Protein-packed breakfast bites

If you need a breakfast to take with you on the go, this is it. Between the protein powder, peanut butter, chia seeds, and cashew nuts, there's so many protein-rich ingredients packed into every bite. Rolled oats ensure your fiber is covered, while vanilla and chocolate chips add sweetness.

Get the recipe: protein-packed breakfast bites

no-cook breakfasts cottage cheese
Photo: Budget Bytes

10. Apple cinnamon cottage cheese breakfast bowl

The beauty of cottage cheese is that it can be used as a base for a savory breakfast bowl or a sweet one—whatever your tastebuds desire. Here, it's paired with sliced apples, cinnamon, walnuts, and a touch of maple syrup for a breakfast that has the flavor profile of apple pie but brings more protein to the table. And it only takes five minutes to make!

Get the recipe: apple cinnamon cottage cheese breakfast bowl

Love these no-cook breakfasts? Get more healthy breakfast recipe ideas in Well+Good's Cook With Us Facebook group.

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