5-Minute Healthy Breakfast Ideas When Travelling or on Holiday
Practical inspiration from Loren at LK Health & Wellbeing
Breakfast on holiday can go one of two ways.
You either wake up leisurely, sit somewhere beautiful, order a delicious breakfast and enjoy every minute of it...
Or you're rushing around trying to get everyone showered, dressed and out the door, wondering where the morning disappeared to!
I've definitely experienced both.
And while I absolutely believe holidays are for enjoying yourself, including lazy breakfasts, brunches and the occasional breakfast that is more cake and coffee than anything else, there are also times when having a quick, nourishing breakfast makes the whole day easier.
Especially when you're travelling.
Long journeys, early flights, road trips, sightseeing and busy days can mean breakfast gets forgotten altogether.
And for me, travelling with wheat and gluten allergies or intolerances adds another layer.
I've learned the hard way that assuming I'll simply find something suitable when I get there isn't always the best strategy.
Sometimes there isn't much choice.
Sometimes the only gluten-free option is something I don't particularly want.
And sometimes, if I'm not prepared, I can end up going for hours without eating.
So I've become a big believer in simple, portable and realistic breakfast options.
Nothing complicated. Nothing requiring a kitchen full of ingredients.
And certainly nothing that needs to be Instagram-perfect.
Just food that helps you start the day feeling nourished and ready for whatever you're doing.
Breakfast isn't a rule for me — especially on holiday
This is something I think is important to say because healthy eating looks different for all of us.
In my normal day-to-day life, at this point in my life, I find that intermittent fasting and having a more disciplined eating window works really well for me.
It fits my routine and, personally, I find it helps me manage and balance my health and hormones.
That doesn't mean I believe everyone should fast, or that breakfast is somehow "bad".
Quite the opposite.
I think it's really important to understand what works for you at the point of life you are at, rather than blindly following the latest health trend or someone else's routine or something that we have all been told historically.
And when I'm travelling or on holiday? I relax my normal eating patterns a little.
That's part of enjoying my life.
If I wake up and I'm not hungry, I don't feel that I have to eat breakfast simply because I'm on holiday. But if I fancy breakfast, I'm hungry, or I've got a particularly active day ahead, I'll absolutely include one.
Maybe it's breakfast overlooking the sea. Maybe it's eggs and avocado before a day of exploring. Maybe it's Greek yoghurt, berries and nuts before heading out.
Or perhaps it's a lazy brunch because that's what feels good that day.
The point is, I don't see my normal eating window as a set of rules that I have to follow on holiday.
I use it as a tool that works well for me in my normal routine, while giving myself the flexibility to adapt when life changes.
And I think that distinction is really important.
Healthy habits should support your life, not stop you from enjoying it.
Why a quick breakfast can be useful when travelling
There is no rule that says everyone has to eat breakfast. If you're not hungry first thing, that's okay.
But if you are someone who wakes up hungry, skipping breakfast because you're rushing can leave you feeling tired, distracted and ravenous later.
And when you're travelling, that can make it much harder to make choices that leave you feeling good.
A simple breakfast containing some protein, fibre and nourishing carbohydrates or healthy fats can be a satisfying start to the day.
It doesn't have to be huge. It doesn't have to be complicated.
And you don't have to eat it just because the hotel breakfast is open.
Listen to your body and consider what your day actually looks like.
If you're heading out for a full day of walking, hiking, swimming, surfing or sightseeing, your needs may be very different from a slow morning followed by a relaxing day around the pool. That flexibility is part of healthy living too.
Greek yoghurt, berries and nuts
This is one of my easiest holiday breakfasts.
You need:
Greek yoghurt or a suitable dairy-free alternative
berries or another fruit
a small handful of nuts or seeds (chia, linseed or flax are always my go to and a great source of omega 3)
optional: a sprinkle of cinnamon
optional: a little honey or maple syrup
Simply put everything together and you're done.
If you're staying somewhere with a fridge, keep individual pots of yoghurt and some berries available for mornings when you need to get out quickly.
If you're travelling somewhere warm, remember that dairy and other chilled foods need to be stored safely.
Make it more filling
Add gluten-free granola, oats, chia seeds or a spoonful of nut butter.
Always check labels if you need to avoid gluten or have another dietary restriction.
Overnight oats
Overnight oats are brilliant when you know you'll have a busy morning.
The best thing?
You make them the night before.
Simply combine:
oats
milk or a dairy-free alternative
yoghurt, if you like
chia seeds
fruit
nuts or seeds
Leave them in the fridge overnight and they're ready to eat in the morning.
You can make them in a jar, container or reusable cup.
My favourite combinations
Berry & Walnut - Oats + milk + yoghurt + berries + walnuts.
Apple & Cinnamon - Oats + milk + grated apple + cinnamon + nuts.
Banana & Peanut Butter - Oats + milk + banana + peanut butter + chia seeds.
And if you're avoiding gluten, choose certified gluten-free oats where appropriate for your needs.
Peanut butter and banana rice or corn cakes
This is particularly useful if you're travelling without access to a fridge.
Grab:
rice or corn cakes
peanut or another nut butter
banana
Spread, slice and eat.
That's it.
You can also use gluten-free toast, crackers or another suitable alternative.
This combination gives you carbohydrates for energy, some protein and healthy fats from the nut butter, plus fruit.
It's simple, portable and surprisingly satisfying.
And it's exactly the kind of breakfast that works when you're staying somewhere with limited facilities.
Eggs on toast - holiday edition
If you have access to a kitchen, eggs are one of my favourite quick breakfasts.
Scrambled eggs can take just a few minutes.
Add:
gluten-free toast if needed or wanted
avocado
tomatoes
spinach
mushrooms
fruit
You don't need to create a restaurant-worthy brunch.
Two eggs on toast with some fruit or vegetables can be a perfectly good breakfast.
No kitchen?
Look for boiled eggs at a supermarket, hotel breakfast or café where suitable.
Pair them with fruit and a suitable source of carbohydrates.
Again, simple is absolutely fine.
Breakfast smoothie
Smoothies can be a great option when you're heading out early.
Blend:
a banana
berries
milk or dairy-free alternative
Greek yoghurt or protein source
spinach, if you fancy adding some greens
chia or flax seeds
You can prepare portions of frozen fruit in advance if you have access to a freezer.
Or simply use fresh fruit.
A travel warning!
A smoothie is great when you're staying somewhere with a blender.
It is considerably less useful when you're standing in a hotel room at 6am without one!
That's why I like having a few different options rather than relying on one particular recipe.
The "grab and go" breakfast
Sometimes breakfast really does need to be something you can eat while you're getting out of the door.
Create your own little breakfast box containing:
a piece of fruit
nuts or seeds
a suitable oat or granola bar
rice/corn cakes or crackers
nut butter
dried fruit
a boiled egg, if you have somewhere suitable to keep it chilled
This is particularly useful for road trips and early starts. It also gives you a backup if breakfast plans change. And believe me, when you're travelling with children or teens, plans will change!
Avocado and toast
You don't need much for this one.
Toast some suitable bread.
Mash avocado onto it.
Add:
seeds
tomatoes
chilli flakes
black pepper
lemon juice
If you have a few extra minutes, add a boiled or poached egg.
It's a lovely combination of carbohydrates, healthy fats and protein when you add the egg.
And it feels slightly more luxurious than your average rushed breakfast.
Cottage cheese and fruit
If you're staying somewhere with a fridge, cottage cheese can be a great quick breakfast.
Try it with:
berries
banana
peaches
pineapple
nuts
seeds
cinnamon
Or make it savoury with tomatoes, avocado and gluten-free crackers.
It's a good example of how you don't need a complicated recipe to create something nutritious.
Breakfast tacos or wraps
This is a great way to use up leftovers.
Take a suitable wrap and fill it with:
scrambled egg
Fish (I've included this one as generally when travelling with Craig fishing will be on the agenda)
avocado
tomato
spinach
leftover roasted vegetables
beans
salsa
Fold it up and you're ready to go.
It's also a great option for families because everyone can create their own.
If you're gluten-free, look for suitable gluten-free wraps, I've found some yummy sweet potato alternative wraps on a recent trip.
Don't underestimate a simple supermarket breakfast
Sometimes we're so busy trying to create the "perfect" healthy breakfast that we forget how useful supermarkets can be when travelling.
You can often put together a perfectly good breakfast from simple ingredients:
Fruit + Yoghurt + Nuts/Seeds
or
Eggs + Fruit + Toast
or
Oats + Milk + Banana + Nuts
or
Bread + Cheese + Fruit (Albie's choice on the recent Australia road trip)
You don't necessarily need a kitchen.
You don't need a recipe.
You just need to know what you're looking for.
What about hotel breakfasts?
Hotel breakfasts can actually be brilliant when you know how to navigate them.
Rather than automatically heading for the pastries, have a look around first.
You might find:
eggs
yoghurt
fruit
porridge
nuts and seeds
tomatoes
mushrooms
beans
avocado
gluten-free bread or cereals
You don't have to avoid the pastries either.
If you want one, have one.
Enjoy it.
Then perhaps add some fruit and yoghurt too.
It's about adding nourishment, not creating a list of forbidden foods.
And remember, you don't have to eat breakfast just because you've paid for a hotel breakfast.
If you're not hungry, you might simply have a coffee, tea or water and eat later.
Equally, if you're hungry after a long journey or you've got an active day ahead, enjoy a proper breakfast.
What I pack when travelling
Because I know that finding suitable food isn't always straightforward for me, I like having a few emergency options available.
Depending on where I'm travelling and the relevant food and customs rules, I might take:
gluten-free snack bars
rice/corn cakes
nuts and seeds
dried fruit
oat-based snacks
nut butter sachets
crackers
other individually packaged foods I know I can eat
These aren't necessarily all breakfast foods. They're insurance. If breakfast is delayed, a flight is cancelled or we arrive somewhere late at night, I know I have something suitable.
And that peace of mind is worth a lot.
Always check airline, airport and destination-country rules before travelling with food, particularly when crossing international borders.
Don't confuse flexibility with "falling off track"
This is something I think is really important. When we have a routine that works well for us, it can be tempting to think that changing it means we've somehow failed.
I don't see it that way.
My normal eating window works well for my everyday life. But holidays are different. My activity levels may be different. My sleep may be different. My meal times may be different.
I might be walking much more than usual. I might be sitting around relaxing. I might fancy breakfast. I might not.
That's flexibility — not failure.
I can enjoy a holiday breakfast and then return to my normal routine when I get home.
There is no need to compensate. No need to restrict food the following day. No need to "burn off" breakfast. Just enjoy it and carry on.
My 5-minute holiday breakfast formula
If you're standing in a supermarket or hotel room wondering what on earth to eat, remember this simple formula:
PROTEIN + PLANTS + FIBRE + HEALTHY FAT
For example:
Greek yoghurt + berries + nuts
Eggs + avocado + tomatoes
Oats + banana + seeds
Nut butter + banana + rice cakes
Cottage cheese + fruit + nuts
It doesn't need to be complicated.
And it doesn't need to be eaten every morning.
It's simply a useful toolkit for those days when breakfast feels like the right choice.
A little preparation can make a big difference
Before you travel, spend five minutes thinking about your breakfasts.
Ask yourself:
Where will I be staying?
Will I have a fridge?
Will I have cooking facilities?
What can I buy locally?
What can I take with me?
Do I have any allergies or intolerances I need to plan for?
Will I be travelling early in the morning?
What sort of activities am I planning?
That little bit of preparation can save you a lot of stress.
And if you're travelling with children, it can save you from the dreaded:
"I'm STARVING!" five minutes after you've left your accommodation.
Healthy doesn't have to mean complicated
I think this is probably the biggest lesson. We don't need elaborate recipes to eat well. We don't need a perfectly stocked kitchen. We don't need to weigh ingredients. And we don't need to follow a strict diet. Sometimes a healthy breakfast is simply:
A banana, some yoghurt and a handful of nuts.
Or:
Eggs on toast.
Or:
Overnight oats made in a jar.
Or even:
Whatever suitable food you can find that leaves you feeling nourished and ready for the day.
And sometimes, you might decide that breakfast simply isn't what you need that morning.
That's okay too.
For me, healthy living is about having routines and habits that work in my normal life, while also being able to flex those habits when I'm travelling, celebrating, resting or simply fancying something different.
Because holidays are about enjoying life. Exploring. Relaxing. Eating delicious food. Making memories. And sometimes having breakfast in five minutes before heading out on another adventure.
So pack a few essentials, have a plan, stay flexible — and don't forget to enjoy your breakfast when you fancy it.
Eat well. Travel well. Dream big.
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