Happy Sunday, meal preppers! This week I’m changing things up a bit and showing off a few breakfast meal prep ideas, bento box style! Like any of my meal prep ideas/plans, you can customize the heck out of these boxes to make them work for your needs – add things you like, remove things you don’t, and adjust the serving sizes to meet your nutritional needs.
Most of these boxes have similar base recipes that you can build around to keep things interesting throughout the week. Or you can always just make 5 of the same bento boxes to eat all week! That’s what I usually do – it’s simple and it keeps my tummy happy to be consistent with breakfast. That said, you’ll have to scroll all the way to the bottom of the post to find the base recipes (look for the big muffin picture, that’s when you’ll know you’ve arrived). You’ll also find links to the containers I used and of course, the “recipes” for the boxes with nutrition info and scannable My Fitness Pal barcodes.
Cheers to the rest of the weekend!
Breakfast Bento Varieties
Bagel Bento
306 cals / 26P / 11F / 24C
A mini whole wheat bagel is paired up with gorgeous smoked salmon, cream cheese, cucumbers, and a hard boiled egg sprinkled with everything bagel seasoning.
Protein Pancake Bento
341 cals / 37p / 5f / 40c
My favorite easy protein pancakes are paired up with fresh berries, yogurt, and granola. I love to add blueberries to my pancakes, but you could add bananas, chocolate chips, or other fun goodies instead!
Overnight Oats Bento
376 cals / 27p / 14f / 35c
Some might say this bento is “boring,” but really it’s a well balanced breakfast with plenty of nutrients, fiber, and protein!
Muffin Bento
381 cals / 25p / 7f / 55c
This bento is closest to my everyday breakfast and features my favorite Mixed Berry Oatmeal Muffins – they’re dense, filling, and pack 12 grams of protein and 5 grams of fiber per muffin!
Egg Bake Bento
434 cals / 37p / 13f / 41c
This one is more egg-forward than the Overnight Oats Bento, plus it packs another 10 grams of protein!
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Bento Snack Boxes
These healthy snack boxes double up as no heat lunches! They’re a breeze to prep and the flavor combo possibilities are only limited by your imagination.
Base Recipes
These bagel bento boxes are built around a few core recipes with supporting cast and players like Greek yogurt and fruit. Pair up the base recipes with one another, or any of your usual breakfast favorites to build your own healthy breakfast bento!
Mixed Berry Oatmeal Muffins
These dairy free and gluten free muffins are like a bowl of comforting oatmeal in baked form. More dense and filling than a regular muffin, they’re packed with berries and great for meal prep. Plus they have 12 grams of protein and 5 grams of fiber per muffin!
Spinach & Sausage Egg Bake
Sheet pan egg bakes are a great way to quickly cook up a lot of eggs for meal prep. Customize it with any fillings or toppings you like! Check out a simplified version of this egg bake in my Freezer Breakfast Sandwich recipe.
Greek Yogurt Protein Pancakes
This is my favorite simple protein pancake recipe! They’re nice and tender and taste great with or without syrup. You can check them out in this Pancake Breakfast Sandwich Griddler recipe too.
Peanut Butter Protein Overnight Oats
This is a quick and simple base recipe that you can add plenty of other toppings to – think berries, jam, yogurt, or nuts. Just add bananas and a drizzle of extra peanut butter to dress these oats up like this recipe from my Protein Overnight Oats 8 Ways post.
Container Recommendations and Tips
I love using my 2- and 3-compartment glass containers for these bento breakfasts, but check out these container recommendations if you want to use more traditional bento boxes. If you don’t have any divided containers and aren’t ready to invest in them, silicone cups are a great option to keep ingredients separated, and they come in a variety of shapes and sizes to fit your containers.
Bento Box Recipes
Protein Pancake Breakfast Bento Box
Protein Pancake Breakfast Bento Box
Ingredients
- 1 serving Greek Yogurt Protein Pancakes
- 3/4 cup mixed berries (blueberries, strawberries, raspberries), (106 grams)
- 1/2 cup Dannon Light and Fit Vanilla Greek Yogurt, (4 oz)
- 1 tbsp Bear Naked Maple Pecan All Natural Granola, (8 grams)
Tips & Tricks
Nutrition Information
Bento Bagel Breakfast Box
Bento Bagel Breakfast Box
Ingredients
- 1 Pepperidge Farm 100% Whole Wheat Mini Bagel
- 2 oz H‑E‑B Select Ingredients Alaskan Wild Smoked Sockeye Salmon, (50 grams)
- 1 1/2 tbsp 1/3 less fat cream cheese, (23 grams)
- 1/2 cup sliced cucumber, (50 grams)
- 1 hard boiled egg, sliced in half
- 1/4 tsp Trader Joe’s Everything But the Bagel Seasoning
Tips & Tricks
Nutrition Information
Muffin Bento Breakfast Box
Muffin Bento Breakfast Box
Ingredients
- 1 jumbo Mixed Berry Oatmeal Muffin
- 2/3 slice Spinach & Sausage Egg Bake, (120 grams)
- 1/2 cup cantaloupe, chopped, (80 grams)
- 1/2 cup honeydew melon, chopped, (80 grams)
- 1/4 cup red seedless grapes, (38 grams)
Tips & Tricks
Nutrition Information
Egg Bake Breakfast Bento Box
Egg Bake Breakfast Bento Box
Ingredients
- 1 slice Spinach & Sausage Egg Bake, (180 grams)
- 1 serving Peanut Butter Protein Overnight Oats, (134 grams)
- 1/3 cup banana slices, (50 grams)
- 1/4 cup blueberries, (37 grams)
Tips & Tricks
Nutrition Information
Oatmeal Breakfast Bento Box
Oatmeal Breakfast Bento Box
Ingredients
- 1 serving Peanut Butter Protein Overnight Oats, (134 grams)
- 1/3 slice Spinach & Sausage Egg Bake, (60 grams)
- 3/4 cup mixed berries (strawberries, blueberries, raspberries), (106 grams)
- 1 tbsp almond slices, (8 grams)
Tips & Tricks
Nutrition Information
Base Recipes
These bagel bento boxes are built around a few core recipes with supporting cast and players like Greek yogurt and fruit. Pair up the base recipes with one another, or any of your usual breakfast favorites to build your own healthy breakfast bento!
Mixed Berry Oatmeal Muffins
Mixed Berry Oatmeal Muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Greek Yogurt Protein Pancakes
Greek Yogurt Protein Pancakes
Ingredients
Pancake Ingredients
- 2/3 cup oat flour, (54 grams)
- 2 scoops Jay Robb’s Vanilla Whey Protein, (60 grams)
- 2 tbsp PB2 powdered peanut butter, (13 grams)
- 1/2 tsp baking powder
- 1/2 cup unsweetened vanilla almond milk, (4 oz)
- 6 tbsp Dannon Light and Fit Vanilla Greek Yogurt, (3 oz)
- 2 egg whites
- 1/2 tsp vanilla extract
Instructions
- Mix all dry pancake ingredients, then add wet ingredients and mix until combined. Heat a pan or griddle over medium-high heat and spray with non-stick cooking oil.
- Pour pancake batter onto griddle to form 3-inch round pancakes (you may need to do it in 2 or 3 batches). Once top of pancakes begin to bubble and pop, flip and cook other side until cooked through.
Tips & Tricks
Nutrition Information
Peanut Butter Protein Overnight Oats
Peanut Butter Protein Overnight Oats
Ingredients
- 1 cup unsweetened vanilla almond milk, (8 oz)
- 2/3 cup rolled oats, (65 grams)
- 1/4 cup PB2 powdered peanut butter, (24 grams)
- 1 34 gram scoop Cellucor Peanut Butter Marshmallow whey protein
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
- 1/2 tbsp chia seeds, (6 grams)
Instructions
- Whisk PB2 and whey protein into almond milk until smooth. Add oats, chia seeds, and melted peanut butter and stir until combined. Refrigerate in a covered container overnight.
- Microwave oats for 30 seconds before serving or serve chilled.
Tips & Tricks
Nutrition Information
Spinach & Sausage Egg Bake
Spinach & Sausage Egg Bake
Ingredients
- 2 1/2 cups egg whites, (567 grams)
- 4 eggs, (228 grams)
- 6 links Jennie-O Turkey Breakfast Sausage Links, casings removed, (168 grams)
- 5 oz frozen chopped spinach, thawed and drained, (128 grams)
- 6 mini sweet peppers, sliced, (170 grams)
- 2 cloves garlic, minced, (8 grams)
- 1/2 tsp olive oil
- 1/2 tsp onion powder
- salt and pepper to taste
Instructions
- While muffins are baking, spray a 9×13" baking pan (I used Pyrex) with non-stick cooking spray.
- Heat a skillet over medium-high heat over the stove. Crumble the sausage links into the skillet and saute until browned and cooked through, breaking apart with a wooden spoon as needed. Arrange in a single layer in bottom of baking dish.
- Add olive oil to skillet. Once hot, add garlic and sliced peppers. Saute until fragrant, tossing to coat evenly in oil. Once tender, add on top of sausage in baking dish and pour egg whites over sausage and peppers.
- Add thawed spinach onto a double-layered paper towel. Squeeze excess moisture out of spinach over sink.
- Whisk whole eggs with onion powder, salt, and pepper. Add spinach and stir to break apart, then pour into baking dish and gently stir to incorporate into egg whites.
- Bake at 350 degrees for 25-30 minutes or until no longer jiggly in the middle. Cut into 7 slices.
Tips & Tricks
Nutrition Information
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