The Perfect Breakfasts to Freeze for Postpartum
Eating a good breakfast when you’re postpartum with a baby at home is a tough one, isn’t it? I remember waking up in the morning and being so tired from not sleeping through the night that it would sometimes be hours before I ate my first meal, or I would only have the energy to make a piece of toast. If you can relate to this, you’re not alone.
Starting the day with a breakfast that gives you the energy (calories!), fat, protein, carbohydrates, and key micronutrients your body needs can have a massive impact on how you feel during the postpartum period - from your energy to your mood, to your sleep and even your breastmilk supply.
If the thought of making yourself a fresh balanced breakfast in the morning feels like too much for your current (or future if baby isn’t here yet!) energy and capacity, let’s talk ideas for make-ahead and freezer-friendly postpartum breakfasts you can cook once and benefit from for days or even weeks.
Because not only do you need nourishing breakfasts that take less time and energy when you are postpartum, but having options you can eat with one hand with baby on your chest, in bed, or on the go can change how you start your day, which can impact everything about your day.
The benefits of make-ahead postpartum breakfasts
During the postpartum period, having delicious and nourishing breakfasts ready to go is a game-changer. Here’s why:
No morning cooking: Ready-made meals eliminate the task of preparing and cooking meals which is especially helpful in the morning when you’re likely tired from interrupted sleep and night feedings. It can be hard to get the motivation to get up and make yourself something to eat, so having breakfast ready-to-go is amazing!
Better energy levels: Starting the day with a nutritious meal gives you the energy you need to get through your day, which is especially important when you're sleep-deprived from caring for your newborn. It’s so common to just grab cereal or toast in the morning when you’re tired, but these meals lack the protein, fat, and micronutrients your brain and body need.
Support for your mental health: Not worrying about cooking can reduce stress, which can be high in a morning after interrupted sleep, and batch-friendly postpartum breakfasts can provide the nutrients needed for your mood and mental well-being.
Recommended foods for postpartum breakfasts
To support your on-going recovery and high energy and nutrient needs, focus on recipes that include these nutrient-dense foods:
Fats: Coconut milk, ghee, salmon, egg yolks, dairy, nuts, and seeds for mental health, calories, and hormone production and energy.
Protein: Meat, fish, eggs, yogurt, cottage cheese and plant-based proteins like lentils and beans for tissue repair.
Whole grains: Oats, quinoa, and whole wheat for sustained energy and fiber.
Colourful vegetables: Packed with vitamins, minerals, and antioxidants to support overall health and recovery.
Hydrating foods: Starting your day with prepped bone broth, soups, and stews (dinner leftovers make amazing breakfasts!) is so supportive for healing and for maintaining hydration.
Top Postpartum Freezer-Friendly Breakfasts and How to Make Them
My 3 top favourite postpartum freezer-friendly breakfasts that you can batch cook with limited time and effort and still get lots of the nutrients you need are breakfast burritos, egg bites, and nut and seed granola. All 3 are great in the freezer for up to 3 months, can be eaten with one hand, and are easy to customize to your preferences.
Here’s how to make each:
Breakfast Burritos: Simply scramble a dozen eggs, season with salt and pepper, and add any other ingredients you enjoy including cooked veggies or greens, cooked bacon or sausage, cheese, herbs, or salsa. Warm 8 tortillas, then spoon your filling into the middle of each, being careful not to overfill. Fold each burrito and when cool, wrap in a piece of parchment paper (or plastic wrap) before placing each wrapped burrito in a freezer safe bag in the freezer. Take one burrito out each night to defrost in the refrigerator overnight, then warm up by heating in the oven for 10 minutes at 400 F.
Egg Bites: Whisk 10 large eggs together with salt and pepper in a large bowl, then add in mix-ins of your choice including cooked veggies, meat, shredded or cottage cheese, or herbs. Pour egg mixture into a well-greased muffin pan (parchment liners or silicone pans work best) and bake at 350 F until just set, about 20 minutes. Cool egg bites, then freeze on a parchment lined baking sheet before moving frozen bites to a freezer bag (this prevents them from sticking together!).
Nut and Seed Granola: Homemade granola is the perfect postpartum breakfast to prepare in advance (tap here for my full recipe!). It freezes beautifully, you can customize it with the nuts, seeds, dried fruit, and spices you enjoy, and it’s easy to defrost each week and use on easy protein-rich staples like greek yogurt and cottage cheese. Add berries for some Vitmain C, antioxidants and fibre, and you’re set!
17 More Ideas for Freezer-Friendly Breakfasts for Postpartum
Here are several more breakfast ideas that can be prepared ahead and frozen. All of these are great sources of key postpartum nutrients and will help you feel well as you recover and meet your significant postpartum nutrient needs.
Sweet Potato Pancakes: Made with sweet potatoes, eggs, and whole grain flour for a nutritious, energy-boosting breakfast.
Red Pepper Basil Egg Cups: Baked eggs with red peppers and basil, providing protein and vitamins.
Tahini Carrot Oat Cookies: A mix of oats, tahini, and carrots for a fiber-rich and satisfying breakfast.
Carrot and Date Muffins: Whole grain muffins with carrots and dates for a sweet and nutrient-dense option.
Blueberry Yogurt Bars: Greek yogurt, blueberries, and oats for a protein-packed and hydrating breakfast.
Mini Crustless Sun-Dried Tomato Quiche: Eggs, sun-dried tomatoes, and spinach baked in muffin tins for a quick and filling meal.
Mini Banana Muffins: Whole grain banana muffins for a nutritious and convenient one-handed breakfast.
Preggo Protein Pancakes: High-protein pancakes made with protein powder and whole grains.
Chocolate Chip Banana Bread Muffins: Banana bread muffins with whole grains and a touch of chocolate for a tasty treat.
Sheet Pan Pumpkin Pancakes: Baked pumpkin pancakes with whole grains and spices.
Peach and Raspberry Baked Oats: Oats baked with peaches and raspberries for a fruity and fiber-rich meal.
Cravings Breakfast Sandwich: Whole grain English muffin with eggs, cheese, and veggies for a filling breakfast.
PB+J Energy Balls: Peanut butter and jelly energy balls made with oats and seeds.
Spiced Sweet Potato + Quinoa Muffins: Muffins made with sweet potatoes, quinoa, and spices for a nutrient-dense breakfast.
Almond & Oat Breakfast Cookies: Cookies made with almonds, oats, and seeds for a quick and healthy breakfast.
Egg and Veggie Breakfast Burritos: Scrambled eggs with veggies wrapped in whole wheat tortillas.
Black Bean and Sweet Potato Breakfast Burritos: Black beans, sweet potatoes, and scrambled eggs wrapped in whole wheat tortillas.
These recipes plus many more can be found in The Ultimate Postpartum Nutrition Guide, The Labour and Birth Nutrition Guide, or The Food Doula Cookbook! No matter which resource is the right fit for you, it will be packed with practical and delicious recipes customized for postpartum - whether you’re prepping your freezer in advance, or want to cook with less stress with a baby at home and be confident the food you’re making meets your unique postpartum needs.
Free postpartum freezer prep guide designed to support your needs
Stocking your freezer with nutritious, easy-to-prepare breakfasts is one of the best ways to stay well-nourished during the postpartum period. These make-ahead breakfast ideas will help you maintain your energy, support your recovery, and make life easier as you adjust to life with your new baby. Start planning your postpartum freezer meals now!
Download the free Healing Postpartum Freezer Prep Guide for more guidance!