Top On-the-Go Breakfast Snacks, Ranked by a Dietitian

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The Ultimate Guide to On-the-Go Breakfast Options

A healthy breakfast is easier said than done. While some people can function perfectly well without it, many more need that morning fuel to get them going. But mornings can quickly become busy, and the planned sit-down of porridge with nuts, fruit, and yogurt is often forgotten in the scramble to get out the door.

Many of us default to picking something up from high street cafes, but the food on offer is often not as healthy as it seems. Plus, it can be expensive. In recent years, there’s been an influx of “on the go” products lining supermarket shelves—yogurts, bars, “nutritionally complete” drinks, and oats that can all be shoved into your bag for far less than a cafe option. At most, they require the addition of water or milk in the office kitchenette.

The question then becomes: which of these options are the best, and are any of them good for you? To find out, we consulted specialist dietitian and author of How Not To Eat Ultra-Processed, Nichola Ludlam-Raine. She ran through the most common categories and brands on the market, ranking them from worst to best in terms of healthiness. Here’s what she had to say.

Breakfast Bars

1. Go Ahead Fruit and Oat Bakes Strawberry
   Available at most major supermarkets, 6 for £1.50
   “These are relatively low in fat and calories,” according to Nic, “but mostly refined grains and sugar (the first ingredient is glucose syrup!). Fine occasionally, but not especially filling or nutrient-dense.”

2. Belvita Milk & Cereals Breakfast Biscuit
   Available at most major supermarkets, 5 packs for £1.25
   “Oat-based biscuit, healthier than most, but not nutritionally complete for breakfast on its own.”

3. Graze Lemon Blueberry Oat Boost
   Available at most major supermarkets, 4 for £2.75
   “This provides fibre from oats and fruit, but still a sweet snack with added sugars. Better than many cereal bars and flapjacks, but not equivalent to porridge or yogurt.”

4. Deliciously Ella Apple and Almond Breakfast Bakes
   Available at most major supermarkets, 3 for £3
   “Wholefood-led with oats, nuts and fruit, and lower in refined sugar than many breakfast bars,” Nic says. “Better choice ingredient-wise for a processed bar.”

Drinks

1. UFIT Brekkie Shake
   Available at Tesco, one serving for £2.75
   “This is high protein, but very processed,” Nic says. “Useful in a pinch, but shouldn’t replace regular breakfasts long term.”

2. Arla Protein Chocolate Milkshake
   Available at most supermarkets, one serving for £2.00
   “High protein (26g per bottle) and calcium, and it is also lactose-free, which is a plus for many people. Useful post-exercise or as a stop-gap breakfast.”

3. Huel Banana
   Available at most supermarkets, one serving for £3.85
   “This is designed as a convenient meal replacement for busy people,” she explains. “Nutritionally complete – (20g protein plus 26 vitamins and minerals), but not a replacement for wholefoods if you have the time.”

Porridge

1. Ambrosia Ready-to-Eat Porridge Golden Syrup
   Available at Tesco, Ocado and Asda, one portion for £1.40
   “Despite the porridge base, this is closer to a healthy dessert,” Nic says. “Best to go for the plain version and sweeten yourself with fruit.”

2. FUEL High Protein Chocolate Porridge
   Available at most major supermarkets, 10 sachets for £3.25
   “Protein-fortified (using soya) and useful for sports nutrition (good for energy), but not ideal as an everyday breakfast due to the added sugar.”

3. Quakers Original Porridge Sachets
   Available at all major supermarkets, 10 sachets for £3.75
   “Wholegrain oats with minimal ingredients, though more processed than plain oats. A good, reliable choice if you’re short on time.”

Overnight Oats

1. Linwoods Chocolate Protein Overnight Oats
   Available at many major supermarkets, 6 serves for £4.00
   “This provides protein for satiety and seeds for healthy fats in every mouthful. A healthier option for chocolate lovers.”

2. Biotiful Overnight Oats – Mixed Berry
   Available at Sainsburys, 1 portion for £1.75
   “These are made with kefir, oats and relatively simple ingredients, offering gut health benefits, fibre and some protein.”

3. Deliciously Ella Roasted Peanut Instant Overnight Oats
   Available at Waitrose and Holland & Barret, 8 portions for £2.55
   “Made with wholegrain oats, nuts and seeds, this offers fibre, healthy fats and plant protein. More nutritionally rounded than many instant oat products,” Nic adds. “Plus 5 plant points per mouthful!”

Yoghurts (and Granola)

1. Muller Myprotein High Protein Vanilla Yoghurt with Chocolate Balls
   Available at Sainsburys, one portion for £2.00
   “High protein,” Nic says, “but more of a dessert-style yoghurt than an everyday breakfast.”

2. Biotiful Cherry Kefir Yoghurt
   Available at Ocado and Sainsburys, one portion for £1.85
   “A fermented yoghurt drink that provides live cultures for gut health, with relatively simple ingredients. Naturally tangy, and a good everyday option.”

3. Arla Protein Strawberry Yoghurt Pouch
   Available at most major supermarkets, one portion for £1.45
   “High in protein (20g), so very filling, and in a convenient pouch, great for on the go.”

4. Activia Fibre Vanilla Yoghurt and Granola
   Available at many major supermarkets, one portion for £1.65
   “A tasty and convenient breakfast pot, very balanced and nutritious – would make a nice substantial snack too. Almost 3g fibre (10 per cent of daily needs) and over 8g protein per pot. Great for gut health too – Activia are one of the few brands recognised on the UK Probiotic Guide for gut health.”