December 1, 2023

Healthy Breakfast

I really like this Healthy Breakfast

Breakfast in a Mug: 12 Scrumptious Options

If you’re often busy in the morning, having some convenient grab-and-go breakfast recipes in your rotation can help your day get off to a smoother start.

Fortunately, plenty of breakfast dishes can be made easily and quickly in a mug, including a variety of high protein, low carb, vegan, and gluten-free options.

Plus, many recipes can be prepared ahead of time and refrigerated to streamline your morning routine even more.

Here are 12 simple and delicious ideas for breakfasts that you can make in a mug.

1. Scrambled eggs

Scrambled eggs in a mug are an easy high protein breakfast option perfect for busy mornings when you’re in a rush.

This simple recipe requires just four ingredients and is ready to enjoy in less than two minutes. Plus, it can be customized in almost endless ways.

To bump up the protein content, you can top it with protein sources like sausage, cheese, smoked salmon, or tempeh. You can sprinkle on some chives, dill, or fresh parsley for added flavor. For extra volume, you can add some cherry tomatoes, corn kernels, or diced bell pepper.


  • 1–2 large eggs
  • 1 tablespoon (15 mL) milk
  • salt and pepper to taste


  1. Crack eggs into a mug and add milk, salt, and pepper.
  2. Use a fork to whisk thoroughly.
  3. Microwave for 40 seconds, then remove and stir.
  4. Microwave for an additional 30–40 seconds and fluff with a fork before serving.

2. Yogurt parfait

Yogurt parfaits can be a delicious and nutritious make-ahead mug breakfast.

Be sure to use Greek yogurt to boost the protein content. Try experimenting with different toppings to tailor this recipe to your taste buds.


  • 1 cup (245 grams) plain Greek yogurt
  • 1/2 cup (83 grams) fresh berries
  • 1 tablespoon (10 grams) chia seeds
  • drizzle of honey or maple syrup (optional)


  1. Add Greek yogurt to a mug and top with fresh berries, chia seeds, and honey or maple syrup.
  2. Serve immediately or store in the refrigerator overnight for a make-ahead breakfast.

3. Bacon, chives, and cheddar muffin

This mug muffin recipe is low in carbs but full of flavor, featuring ingredients like bacon, cheddar cheese, and chives.

It’s incredibly easy to make in the microwave. The serving is large enough for two people, so you can share with someone else or save the second portion for the following morning.

If you’re feeling creative, try swapping in other types of cheese or herbs. You can also make this recipe with sausage, turkey bacon, or ham instead.


  • 1 large egg
  • 1/4 cup (24 grams) almond flour
  • 1/4 cup (28 grams) flaxseed meal
  • 1/4 tsp (1 gram) baking soda
  • 3 tbsp (44 mL) water
  • 1 tbsp (15 mL) heavy cream
  • 1/2 cup (53 grams) cheddar cheese, shredded
  • 3 slices of cooked bacon, crumbled
  • 1 tablespoon (3 grams) chives
  • salt and pepper to taste


  1. Combine baking soda, almond flour, and flaxseed meal in a large bowl.
  2. Add egg, cream, and water and mix well.
  3. Mix in crumbled bacon, salt, and pepper.
  4. Divide the mixture between two mugs and top with chives and cheddar cheese.
  5. Microwave on high for 1 minute and let both mugs stand for 5 minutes before serving.

4. Spinach quiche

Spinach quiche usually requires a long list of ingredients and takes a while to prepare.

However, this microwave mug recipe gives traditional spinach quiche a time-saving twist, making it easier than ever to enjoy this classic breakfast staple.

In addition to being low in carbs, this mug breakfast is also ideal for squeezing some extra veggies into your diet. You can customize it by using different types of cheese or by adding meat or a plant-based source of protein.


  • 1 large egg
  • 1/3 cup (71 mL) milk
  • 1/4 cup (27 grams) cheddar cheese, shredded
  • 1/2 cup (15 grams) fresh spinach
  • salt and pepper to taste


  1. Add fresh spinach to a mug or microwave-safe container and microwave on high for 1 minute. Remove and drain away any excess liquid.
  2. Add all ingredients to a mug and stir to combine.
  3. Microwave for 2–3 minutes, or until fully cooked, and serve.

5. Chia pudding

Whether you’re eating a low carb diet or looking for an easy way to add more fiber and protein to your diet, chia pudding is a great meal option.

You can make it ahead in a mug and store it in the fridge overnight for a nutritious grab-and-go breakfast.

If you’re looking to add more protein, you can swap the almond or oat milk with either 1/2 cup of your favorite protein drink or 1/2 cup (119 mL) water mixed with 1 scoop low carb protein powder.

Also, keep in mind that additions like berries, honey, or maple syrup contain carbs, so make sure to check that any extra ingredients fit within your daily carb allowance.


  • 1/2 cup (119 mL) almond or oat milk
  • 2 tablespoons (20 grams) chia seeds
  • 1/2 cup (83 grams) fresh berries
  • honey or maple syrup to taste (optional)


  1. Add ingredients to a mug and stir to combine.
  2. Let the mixture soak for at least 10 minutes before eating or cover and store in the fridge overnight.

6. Egg white omelet

Filled with leafy greens and colorful veggies, this egg white omelet is guaranteed to get your morning off to a great start.

You can switch it up by mixing and matching your favorite vegetables or experimenting with extra seasonings like garlic powder, chives, or dill.

Though this recipe uses egg whites to decrease the calorie content, you can easily use whole eggs instead or add extra cheese or meat if desired.


  • 3 large egg whites, or 6 tbsp (90 mL) liquid egg whites
  • 2 tbsp (30 mL) milk
  • 1 tbsp (14 grams) mozzarella cheese, shredded
  • 2 tbsp (4 grams) spinach, chopped
  • 1 tbsp (9 grams) bell peppers, chopped
  • 1 tbsp (13 grams) tomatoes, chopped
  • salt and pepper to taste


  1. Whisk together egg whites and milk.
  2. Add remaining ingredients and stir thoroughly.
  3. Microwave for 60–90 seconds, or until fully cooked, and serve.

7. Overnight oats

Overnight oats are an excellent breakfast that can save you time on meal prep in the morning without skimping on flavor or nutrition.

As an added bonus, this recipe is easy to personalize to fit your needs and taste preferences.

For example, if you’re counting calories, consider choosing low calorie toppings like berries. You can also mix in protein powder to ramp up the protein content or add shredded coconut, nuts, and seeds for some heart-healthy fats.


  • 1/2 cup (40 grams) rolled oats
  • 1/3 cup (79 mL) milk of choice, such as dairy milk, almond milk, or oat milk
  • 1/3 cup (82 grams) plain yogurt (optional)
  • 1 tablespoon (10 grams) chia seeds
  • optional additions like fresh fruit, nuts, seeds, protein powder, shredded coconut, or peanut butter


  1. Add rolled oats, milk, chia seeds, and plain yogurt (if desired) to a mug and stir.
  2. Cover and store in the refrigerator overnight, or for at least 4–5 hours.
  3. Add your choice of toppings before serving.

8. Microwave granola

Microwave granola in a mug can be an excellent morning meal.

Store-bought granola is often packed with high amounts of added sugar. As an alternative, you can easily make your own granola at home using nutrient-dense ingredients like nuts, seeds, and shredded coconut (1).


  • 1/4 cup (20 grams) rolled oats
  • 1 tablespoon (9 grams) walnuts, chopped
  • 1 tablespoon (4 grams) shredded coconut
  • 1 tablespoon (8 grams) ground flaxseed
  • 1 tablespoon (15 mL) maple syrup
  • 2 tablespoons (30 mL) water
  • 2 tablespoons (30 mL) coconut oil


  1. Add all ingredients to a mug and stir to combine.
  2. Microwave for 60–90 seconds, then remove and stir.
  3. Microwave for an additional 60 seconds, then let it set for 2-3 minutes before eating.

9. Baked oatmeal

Baked microwave oatmeal is a hearty breakfast option that’s vegan-friendly and rich in fiber.

If desired, top it with your favorite ingredients like nuts, seeds, vegan chocolate chips, or fresh fruit.

Feel free to swap in other types of plant-based milk, like soy, for a little extra protein. Or, use applesauce in place of mashed bananas to reduce the number of calories in the dish.

You can also leave out or reduce the amount of maple syrup for a meal that’s lower in calories and added sugar.


  • 1/2 cup (40 grams) rolled oats
  • 1/3 cup (79 mL) almond milk
  • 1/2 ripe banana, mashed
  • 1 tbsp (15 mL) maple syrup
  • 1/2 tsp (2 grams) baking powder
  • optional toppings, such as vegan chocolate chips, sliced berries, nuts, and seeds


  1. Add rolled oats, almond milk, banana, maple syrup, and baking powder to a blender or food processor and blend until smooth.
  2. Pour into a mug and stir in your favorite toppings.
  3. Microwave for 2–3 minutes, or until fully set, and serve.

10. Coffee cake

For a scrumptious way to satisfy your sweet tooth right when you wake up, consider this easy coffee cake mug recipe.

It can be made in the microwave and is ready to enjoy in just a few minutes, alongside your morning cup of joe.

If you have celiac disease or a sensitivity to gluten, be sure to check the labels on the ingredients carefully or opt for products that are certified gluten-free.


  • 3 tbsp (18 grams) almond flour
  • 1/4 tsp (1 gram) baking powder
  • 2 tbsp (30 mL) almond, soy, or cow’s milk
  • 1 tbsp (15 grams) plain Greek yogurt
  • 2 tbsp (25 grams) brown sugar
  • 1/4 tsp (1 gram) cinnamon
  • 1/8 tsp (1 gram) salt
  • 1/4 tsp (1 mL) vanilla extract


  1. Add almond flour, baking powder, almond milk, yogurt, salt, vanilla extract, and 1 tbsp (13 grams) of brown sugar to a mug and stir.
  2. Sprinkle cinnamon and the remaining brown sugar on top.
  3. Microwave for 1 minute and serve.

11. French toast

This gluten-free take on French toast in a mug is delicious and easy to make.

You can adapt the recipe to fit your personal preferences with toppings like maple syrup, sliced strawberries, powdered sugar, fresh yogurt, or a dollop of whipped cream.


  • 1–2 slices of gluten-free bread, sliced into cubes
  • 1 large egg
  • 1 tbsp (14 grams) butter, melted
  • 1/4 cup (59 mL) milk
  • 1/4 tsp (1 gram) cinnamon
  • 1/4 tsp (1 mL) vanilla extract
  • drizzle of maple syrup (optional)


  1. Add cubed bread and butter to a mug.
  2. Mix together milk, egg, cinnamon, and vanilla extract in a separate cup and pour over the bread and butter mixture.
  3. Use a fork to mix, ensuring the liquid soaks into the bread.
  4. Microwave for 90 seconds and drizzle over syrup or add other toppings if desired.

12. Blueberry muffin

Though most store-bought blueberry muffins typically contain gluten, this mug muffin recipe uses oat flour in place of all-purpose flour, making it a great option if you’re eating a gluten-free diet. Just make sure you’re using gluten-free oat flour.

What’s more, it’s easy to prepare and requires just one mug and a few simple and delicious ingredients, including blueberries, applesauce, and maple syrup.

For less added sugar and fewer calories, feel free to reduce the amount of honey or maple syrup, or use a calorie-free sweetener like stevia instead.


  • 1/3 cup (30 grams) oat flour
  • 1/4 tsp (1 gram) baking powder
  • 1/4 tsp (1 mL) vanilla extract
  • 1/3 cup (63 grams) blueberries
  • 2 tbsp (31 grams) applesauce
  • 1 tbsp (15 mL) honey or maple syrup


  1. Add all ingredients to a mug and stir to combine.
  2. Microwave for 1–2 minutes, or until fully set, and enjoy.

There are plenty of simple and scrumptious breakfast options that you can make in a mug. Many of them can even be prepared in advance to save you time in the morning.

Try out a few of the mug recipes above to get your day going on the right foot.

Alternatively, you can try experimenting with your favorite ingredients to make your own unique creation.