Healthy Commuter Breakfast

This healthy commuter breakfast takes a little bit of planning but is totally worth the effort, and once you’ve done it a few times the prep becomes automatic.


1 container high-protein greek yogurt with fruit
2 Tbsp chia seeds
6 Tbsp almond milk (30 calorie version)
2 Tbsp raw sunflower seeds
2 Tbsp Ezekiel Almond cereal (more if desired)
1/2 banana


The night before…

  1. Put milk and chia into a 1.5 C plastic container with water-tight lid. Tighten cover and shake vigorously for a few seconds. As you’re going about your evening routine, shake it a couple more times. Before going to bed, put in the frig and put the carton of yogurt on top of it.
  2. Measure out sunflower seeds and cereal in a little container (it doesn’t have to be covered). Leave this out on counter, along with a banana, a small bag*, two spoons, a napkin, and a sharp knife.

In the morning…

  1. Pull the containers of chia mix and yogurt out of the frig and open them. Pour the cereal/sunflower seed mix into the chia mix, dump the yogurt on top of it (scraping out every tiny bit of that healthy yumminess) and mix it up good with one of the spoons. Toss the dirty spoon in the dishwasher (or the sink if you’re lazy like me).
  2. Cut the banana in half, peel the half you like best and cut up the banana into the top of the container. Don’t stir! Put the knife in the sink with the spoon. (They’ll need to keep each other company in that big empty sink all day long.)
  3. Tighten the lid onto the container and put it in the bag with the spoon and napkin and tuck into your backpack or tote.
  4. It will keep for up to two hours, so simply eat when you are hungry and then put everything back into the bag.


To customize your healthy commuter breakfast, try changing it up with one of these substitutions.

  • Oats instead of Ezekiel cereal
  • Chopped walnuts instead of sunflower seeds
  • Coconut milk instead of almond milk
  • If you are lactose intolerant or vegan: use almond or coconut yogurt instead of greek yogurt, but the consistency will be relatively watery.

Notes and Resources:

  • The plastic container, spoon, and bag can all be disposable if you just want to throw the whole thing out in the nearest trash can after you are done. Better yet, find a recycle bin.
  • For the smallest carbon footprint, go for a reusable container, a reusable bag (I like these cute inexpensive ones I found on Amazon), and a regular flatware spoon or travel spoon that you don’t mind carrying with you. Just close the container, wrap the spoon in the napkin and place it into the bag and put back in your backpack. Yes, you’ll have to carry it around but it will be lighter and your commuter breakfast will be guilt-free as well as healthy and delicious.
  • Other container ideas: reuse empty plastic peanut butter or mayonnaise jars a few times before tossing them into the recycle bin.  Also, those white soup containers from chinese takeout are a perfect size but not 100% airtight.  Anything about 12 to 16 ounces works.

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