Healthy Recipes Health Conditions Heart-Healthy Recipes Heart-Healthy Breakfast Recipes 14 DASH Diet Breakfast Recipes to Make Ahead for Busy Days By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on January 11, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player Photo: Photographer: Robby Lozano, Food Stylist: Melissa Gray, Prop Stylist: Josh Hoggle Simplify your morning routine with these flavorful breakfasts. Whether chilled overnight, stored in the freezer or wrapped at room temperature, each of these meals can be made ahead to make the start of the day a little bit easier. Plus, these breakfast dishes are lower in saturated fat and sodium to align with our heart healthy nutrition parameters. This makes them perfect for those following the DASH diet (short for Dietary Approaches to Stop Hypertension), which is one of the best eating pattern for lowering blood pressure. With a focus on whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats, recipes like our Reese’s Peanut Butter Cup-Inspired Overnight Oats and Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach are unbelievably delicious and nutritious, and you’ll want to make them week after week. 01 of 14 Cocoa-Chia Pudding with Raspberries Have chocolate for breakfast with this unbelievably healthy chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine. View Recipe 02 of 14 Reese's Peanut Butter Cup-Inspired Overnight Oats Photographer: Robby Lozano, Food Stylist: Melissa Gray, Prop Stylist: Josh Hoggle These overnight oats re-create the flavors of a popular candy. The chocolate is used in two ways—stirred into the oats, and melted on top to mimic the shell of the peanut butter cup. Flaky sea salt on top balances the sweetness. We use crunchy peanut butter, but creamy peanut butter, almond butter or sunflower butter would work just as well. View Recipe 03 of 14 Breakfast Blueberry-Oatmeal Cakes This oatmeal-meets-muffin-tin cake recipe is perfect for having a healthy breakfast available on busy weekdays. Make a batch on the weekend and keep them in your freezer. For a grab-and-go breakfast, reheat the oatmeal cakes in the microwave for about 40 seconds. View Recipe 04 of 14 Low-Carb Blueberry Muffins Just because you're watching carbs doesn't mean you can't have the classic breakfast pastry. In place of all-purpose flour, nutty almond and coconut flours make these muffins fluffy while slashing carbs. A bit of brown sugar blunts the tartness of fresh blueberries. Make these ahead for a grab-and-go breakfast for the week. View Recipe 05 of 14 Chai Chia Pudding Switch up your morning oatmeal routine with this so-easy chia pudding recipe. This healthy breakfast recipe has all the warm, spicy flavors of chai topped with creamy bananas and crunchy pistachios for added flavor and texture. View Recipe 06 of 14 Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach Ali Redmond Mornings just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast. View Recipe 07 of 14 Morning Glory Muffins These Morning Glory muffins are full of everything you'd expect in the bakery favorite-carrots, apple and raisins, topped with nuts and toasted wheat germ. If raisins aren't your favorite, substitute an equal amount of the dried fruit of your choice. View Recipe 08 of 14 Banana Cream Pie–Inspired Overnight Oats Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Start your day with a breakfast that feels like a treat—these layered overnight oats offer a delightful blend of banana, cinnamon and a touch of vanilla to elevate the taste. Right before enjoying, a finishing touch of crumbled graham crackers adds a pie-like charm to this easy breakfast. For the best results, use ripe bananas: their skin should be brown in spots and they should feel a little soft when you squeeze them. View Recipe 09 of 14 Almond-Honey Power Bar Great for breakfast on the go! Golden roasted nuts, seeds and oats are enveloped by flavorful almond butter in these delectably chewy, no-fuss energy bars. Unrefined turbinado sugar adds a deep caramelly undertone. Feel free to use light brown sugar instead. Bars stored at room temperature will be softer than those that are refrigerated. View Recipe 10 of 14 Cinnamon Rolls Photography / Fred Hardy, Styling / Kady Wohlfarth / Kay Clarke Learn how to make cinnamon rolls for a sweet treat. Substituting whole-wheat flour for some of the white flour makes these healthy cinnamon rolls more nutritious. View Recipe 11 of 14 Breakfast Beans with Microwave-Poached Egg In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand. View Recipe 12 of 14 Granola & Yogurt Breakfast Popsicles These fun yogurt pops studded with fresh berries make a great on-the-go breakfast for a busy morning--perfect for kids and adults alike. View Recipe 13 of 14 Blueberry Almond Chia Pudding Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats—combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in! View Recipe 14 of 14 Make-Ahead Smoothie Freezer Packs Smoothies are a great healthy breakfast for kids, but busy parents know there's no time for all that chopping and measuring in the morning rush. Make these easy DIY smoothie packs ahead of time and stash them in your freezer until you're ready to whir up a fruit-filled meal or snack kids will love. This makes enough for a workweek's worth of smoothies! View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit