One Minute Breakfast Ideas: Healthy Foods To Keep You Full Until Lunch

Heather Greene

Collage - One Minute High Fat Breakfasts

If you’re like me, you’ve found yourself in front of a vending machine two hours after eating breakfast. Or maybe you're making a coffee run for the office, and before you realize it, there's a pastry added to the final tab. I mean, I deserve it, I had a kale smoothie for breakfast!

As a teenager, my cereal breakfast that carried me through my early years suddenly started leaving me ravenous by 9:30 am. Even at 14, I knew something had to change, so I started eating peanut butter and banana on toast instead, and then found I could make to lunch hour without eating everything else in my backpack.

As an adult, it’s not always so easy - it takes a lot of work to keep your body satisfied - and since your 14 year old metabolism is likely long gone, how to do it in a healthy way. Sprinkle in a bit of sleep deprivation and the fact that you could be preparing breakfast and lunch for other family members, and you’ve got a recipe for a trip to the vending machine at 10:30 am.

So how do you fight the urge to indulge in a morning muffin? The answer lies in the very thing you may be trying to limit: food. The key is eating the right things!

Here are a few ideas for a quick, filling breakfast that will help keep you satisfied until lunch.

Hint: the most satisfying breakfast foods are often high in fats!

1) Hard boiled eggs

Hard Boiled EggsYou don't have to cook eggs every morning to enjoy the benefits! Instead, cut open a hard boiled egg on a piece of whole grain toast and sprinkle with salt and pepper (and maybe a bit of butter underneath. Or throw an egg in a baggy and eat in the car while the kids are unloading at school.

Why they're great.

Eggs could brag all day about their health benefits. They're high in protein, antioxidants and nutrients that promote eye, brain, and liver, all 9 essential amino acids, and studies have shown they help maintain steady blood sugar and insulin levels. But you won’t hear the humble hard-boiled egg bragging about it.

How to make it easy.

Keep hard boiled eggs on hand. It takes no time while you’re in the kitchen doing something else to add a pot of boiling water and cook up some eggs.

These are my tricks for perfect boiled eggs.

Semi-soft boiled eggs:

Boil enough water to submerge eggs. Add eggs for 6.5 to 8 minutes depending on your yolk preference. After, cool immediately in ice water. Great for adding to salads or putting on toast.

Hard boiled eggs:

Add eggs to cold water - enough so they are submerged. Bring to a boil - turn off and let sit for 15 minutes. Cool immediately in ice water. Great for egg salad, or for popping directly in your mouth.

2) Avocados

Avocado ToastSmash an avocado on whole grain toast and splash with lemon, salt and pepper - its like avocado toast at your favorite brunch spot, only much cheaper. If you want to be real fancy - add some micro greens.

Or try adding avocados to your morning smoothie. You’re getting great nutrients from the greens and fruits - but it’s the avocado (and fats within) that will help get you through until lunch without a snack!

Why they're great.

Avocados are a luxurious way to get vitamin K, folate, and B vitamins. Not to mention they have more potassium than a banana! They are also high in fiber, keeping the net-carbs well within range for those eating ketogenic or low-carb.

How to make it easy.

Ever wonder how restaurants always manage to have ripe avocados on hand? Try putting them in the fridge as soon as they are ripe enough to eat and you’ll have another three or four days to eat that perfect avocado!

Another tip - slice raw avocados and freeze them so they are ready to add to your breakfast smoothie. Or, even better, freeze all your smoothie ingredients together and toss them in the blender for a quick, satisfying one-minute breakfast on the go.

3) Full fat Greek yogurt

ParfaitA plain, full fat Greek yogurt is one of those fridge staples that should always be on hand. Whisk it with oil and vinegar for a creamy dressing, use it in one of your favorite baking recipes, or just drizzle with honey and berries for a super satisfying dessert.

Not just for a quick breakfast - a simple parfait cups can also impress guests at your next weekend brunch party! So versatile.

Why it’s great.

Lower in sugar than regular yogurt, Greek yogurt also boasts calcium and vitamin B-12, along with a healthy dose of probiotics and protein. A great meat-alternative protein source for vegetarians, a six-ounce serving has 15 – 20 grams of protein, twice that of regular yogurt!

How to make it easy.

When you don’t have time to eat before heading to drop off the kids and into the office - nothing is more satisfying that sitting at your desk with a mason jar parfait. It takes no time to make and you can make a whole week’s worth on Sunday night (just make sure to hide them in the back of the fridge). For an added bonus, it’s one of the few things you’ll make that looks as good in real life as it does on Pinterest!

My favorite varieties:

Moroccan inspired - mix nut butter with the Greek yogurt, then layer with nutty granola, and drizzle with honey, plus some dried fruits like apricots and prunes if you have them.

Blackberry Jam - alternate layers of plain yogurt, granola, and dollops of jam to get a beautiful and delicious treat - top with fresh or frozen berries to really take it to the next level.

4) Cottage Cheese

SmoothieNot everyone is a huge fan of cottage cheese (hands up over here) - but rumor has it, it is incredibly healthy and high in protein.

I won’t make up stories about eating plain cottage cheese and honey for breakfast, but check out these 17 Delicious Ways to Eat Cottage Cheese to get some inspiration. From puddings and smoothies, to carrot cake and cheese and ham muffins - there are plenty of ways to prep quick breakfasts packed with the healthy fats and protein of cottage cheese.

Why it's great.

There is a reason why some people live off the stuff - protein makes up around 70% of the caloric content of cottage cheese. Plus it is full of calcium, B vitamins, vitamin A, iron, magnesium, potassium, zinc and copper.

How to make it easy.

Unless you’re hardcore and want to spoon it straight out of the tub - try some of the linked recipe ideas for a healthy breakfast you can take on the go.

5) Whole Fruit (instead of juice)

OrangesSkip the fruit juice, and eat the whole thing instead. When they make fruit juice, they take out key nutrients and fiber, and then add extra sugar to it. Fructose tastes almost twice as sweet as honey, which means you need half the calories to get the same sweetness out of it.  Plus, the fiber helps keep your body feeling full for longer.

Side note:  if you’re following a keto diet, fruit is generally too high in carbs to include. But if/when you cycle off keto, you will be amazed at how sweet fruit tastes! 

How to make it easy.

Keep the OJ for weekend mimosas, and simply throw a tart apple in your bag (along with your cottage cheese muffin).

6) Coconut Oil


Coconut Oil In a JarAn almost magical breakfast companion - some people gulp it by the spoonful to get the benefits of coconut oil - but you have other options for working it into a delicious, quick, and healthy breakfast.

Why it's great.

Coconut oil has a unique combination of fatty acids, almost entirely of medium-chain triglyceride variety. These fatty acids enter the liver from the digestive tract, where they may be turned into ketone bodies. There are plenty of studies showing that a diet supplemented with medium-chain triglycerides results in fewer calories consumed at lunch, and over the day.

How to make it easy. 

You mean, besides mixing Coffee Booster into your morning coffee? Frothy, healthy, delicious, and oh-so-satisfying.

You could also just gulp it by the spoonful, or spread it like butter on your favorite snack.

7) Flaxseed

Nuts on spoonsThere are plenty of nuts that can can give you a boost of healthy fats in the morning - chia seeds, sunflower, walnuts, or almonds can be easily added to your parfait, or thrown in a baggy to eat in the car. Flax seeds are particularly wonderful and versatile.

Why they’re great. 

With protein, fiber (both the soluble and insoluble kind), Omega-3 fatty acids, and plenty of vitamins and minerals - what’s not to love? You’ll be head over heels to hear that with 2 grams of carbs and 1.9 grams of fiber per tablespoon - they’ll barely make a dent in your net carbs for the day.

How to make it easy.

Put whole or ground flaxseed in a smoothie - sprinkle the ground stuff on yogurt, or turn it into a keto-friendly bread. Check out our secret recipe for Cinnamon Flaxseed Flatbread (say that quickly 6 times!)


In the time it took you to read this, you could have had a one minute breakfast full of healthy fats at least 7 times! Disciplined eating can be hard - but with a few tricks, you can tweak your morning routine and skip that trip to the vending machine.

What's your normal breakfast routine, and how could you improve it?