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Grab & Go Breakfast Ideas

By Ethan Boldt

March 4, 2026

It’s another busy morning. Not much time to prepare breakfast, let alone a lunch. After all, you’ve got to catch that train or bus, or get into the car or on your bike before you’re even fully awake!

The solution to these types of mornings? Grab and go! What is a grab and go item? It’s essentially premade meals and snacks that can easily be consumed in transit (not on a bike, however!) or soon after arriving.

Of course, many grocery stores, convenience stores, coffee shops, cafes and bakeries offer grab and go items, catering to the office worker, overworked student, harried parent, etc. who doesn’t have time for a proper sit-down breakfast (or lunch).

But rather than buy a nutritionally bankrupt doughnut or a breakfast sandwich full of processed meat, consider making these grab and go breakfasts at home the night before or just before you head out the door. They will pair perfect with that morning cup of joe, too.

All feature our best Ancient Nutrition products along with healthy ingredients, plus these are carefully selected to feature breakfasts with a balanced macronutrient profile (an almost equal balance of carbohydrates, fat and protein). Why? Because this type of breakfast will provide more sustained energy, helping with satiety as well.

1. Egg bites

Egg bites are a great, new and easy way to make eggs. These small muffin-sized egg bites are a super healthy, fun way to have breakfast. They’re also high in protein, moderate in fat and low in carbs, so they fit most eating styles well — that includes the keto diet, Paleo diet or low-carb.

Calories per serving: 236 for two

Macros:

• 4g carbs

• 16g fat

• 18g protein

Secret power ingredients:

Obviously eggs are the key ingredient, but you’ll be amazed at how many different kinds of ingredients you can employ. From turkey bacon to salmon, cheddar to parmesan cheese, any kind of mushroom, and most veggies will work well, too.

2. Overnight oats

Whether you need to get out of the house quickly in the morning or not, a make-ahead breakfast gives you a leg up on the day. Overnight oats are easy to put together, provide you a balanced macronutrient meal, are loaded with fiber, and you can make many different versions to suit your taste buds and even the season.

Calories per serving: 246

Macros:

• 40g carbs

• 12g fat

• 12g protein

Secret power ingredients:

Overnight oats include fiber-rich old-fashioned oats and chia seeds. For some extra protein, stir in some Greek yogurt and protein powder. Additional mix-ins and topping can include super seeds, nuts, cacao nibs and more.

3. Apple cider donuts

Ready to make apple cider donuts with a great macronutrient profile, including performance fats and protein? These donuts are also delicious and fun to make. 

Calories per serving: 251

Macros:

• 35g carbs

• 10g fat

• 7g protein

Secret power ingredient:

Bone Broth Protein is a nourishing, concentrated bone broth that is 3x as potent as homemade broth and makes it easy to get healthy gut, joint and inflammation support. It also is a very workable protein powder for recipes like apple cider donuts!

4. High-protein yogurt bowl

Yogurt bowls are easy to take with you, incredibly versatile and include some different variations that can be higher in protein and feature very different flavors.

Calories per serving: 367

Macros:

• 44g carbs

• 18g fat

• 12g protein

Secret power ingredients:

Using Greek yogurt, you’re upping your protein content for reducing cravings, supporting muscle recovery and supporting healthy blood sugar levels. Stir in some protein powder (such as whey or collagen) for extra protein and flavor.

5. Banana nut muffins

These muffins taste just like Grandma’s banana nut muffins — but with a serving of collagen. These are also made without gluten and feature almond flour.

Calories: 202

Macros:

• 16g carbs

• 9g fat

• 8g protein

Secret power ingredient:

Our clinically studied Multi Collagen Protein features fermented eggshell membrane collagen, which delivers real, noticeable results for joints, hair and skin — including improvements for joint discomfort, hair thickness and crow’s feet.

6. Breakfast cookies

Instead of a carb-heavy, low-protein breakfast, opt for a balanced macronutrient (nearly equal amount of protein, fat and carbohydrates, the healthy kind!) breakfast cookie that you can make yourself. 

Calories: 420

Macros:

• 39g carbs

• 26g fat

• 20g protein

Secret power ingredient:

Get 10 types and 20 grams of collagen, plus clinically studied ingredients like SBO probiotics and Vitamin C from our No. 1 product: Multi Collagen Protein. This groundbreaking formula delivers real results you’ll see and feel, including for the skin, joints and gut.

7. Protein banana bread

Do you know what is usually missing from a banana bread? Protein! But by adding a scoop of Bone Broth Protein powder, you can take this recipe to the next level. This gluten-free protein banana bread is a recipe that everyone (even gluten eaters!) will enjoy. 

Calories: 317

Macros:

• 24g carbs

• 19g fat

• 10g protein

Secret power ingredient:

Vanilla Bone Broth Protein Powder is loaded with 18 amino acids that are the building blocks of protein. Getting enough essential amino acids in your diet is critical to maintaining optimal health.

8. Matcha donut

Matcha donuts are a trendy spin on glazed donut, but in this case, they use a new collagen matcha powder with energizing coconut MCTs and adaptogenic superfoods.

Calories per serving: 317

Macros:

• 49g carbs

• 11g fat

• 7g protein

Secret power ingredient:

Collagen Matcha Energizer, which gives these donuts their fun green color alongside incredible nutrition — including antioxidants from the matcha green tea, 10 types of collagen protein, MCT oil, clinically studied organic ashwagandha and L-theanine, an amino acid generally known for its relaxing qualities.