White bowls of oatmeal with fruit - strawberries, blueberries, blackberries and kiwi.

· Article

Easy Fast Game-Day Breakfast Recipes

· Article

Easy Fast Game-Day Breakfast Recipes

When you’re getting ready for a busy day of hosting or watching a big NFL game (or any sports game) starting the day with a healthy breakfast can give you more energy. Unfortunately, many fans feel rushed in the morning, especially when they’re heading to a stadium early for tailgating.


Even fans who’re planning an evening viewing party at home sometimes skip breakfast because they are too busy prepping for guests.


Easy and Healthy Breakfast Ideas for Game-Day

Rima Kleiner, a nutritionist in Greensboro, North Carolina, discourages football fans from skipping breakfast on game day. Eating in the morning helps prevents blood sugar and insulin levels from spiking and crashing later. Having breakfast can also boost energy and focus throughout the day.


“A simple breakfast that includes a quality protein, a high-fiber carbohydrate, and a little heart-healthy fat will help you feel energized and satisfied, so you’re less tempted to overeat on empty calories during the game,” Kleiner suggests.


Kleiner recommends protein such as seafood, eggs or yogurt in the morning. You can add fruits, vegetables, beans or whole grains for high-fiber carbohydrates. Consider sprinkling some nuts or seeds on top of yogurt or oatmeal for their heart-healthy fats.


Kleiner’s favorite easy, quick and nourishing breakfast ideas:

  • Two corn tortillas topped with scrambled eggs, spinach, low-fat cheddar, and salsa
  • Whole-grain toast topped with smashed avocado and smoked salmon
  • Oatmeal with skim or almond milk, berries and a handful of almonds
  • Smoothie made with fruit, chia seeds, nut butter, and skim or almond milk
  • Savory steel-cut oatmeal with shrimp, low-fat cheddar and chives
  • Whole-grain waffle with nut butter, raspberries and cinnamon


Eat Your Team Colors for Breakfast

You can incorporate a NFL team’s colors into breakfast with different fruits and vegetables. Not only will it make the meal look better, but the produce adds important vitamins and antioxidants to your breakfast.


Kleiner recommends the following easy recipes:

  • Blue: Smash blueberries with a fork and add them to a waffle, pancake or muffin mix.
  • Red: Add frozen cherries to your smoothie, raspberries to your toast, and tomato salsa to your eggs.
  • Purple: Whip up a thick smoothie made from acai berries, with coconut and other berries, or roast purple potatoes as a side dish for scrambled eggs.
  • Green: Turn a smoothie green by adding spinach. Add pesto to an egg and salmon scramble, or top whole-grain toast with avocados.


Mini Egg and Salmon Frittatas

For an easy game-day breakfast, try Kleiner’s recipe for mini egg and salmon frittatas in a muffin pan.

Serves: 6

Total Time: 30 minutes


4 eggs

1 red bell pepper, finely diced

1 cup spinach or kale, finely chopped

2 (5 oz.) cans or pouches of salmon

1/2 cup grated Parmesan cheese

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

4 splashes of hot sauce



  1. Preheat oven to 375°F. Lightly spray a six-muffin pan with nonstick cooking spray or place cupcake liners in a muffin pan.
  2. Put all of the ingredients in a medium bowl and mix them well.
  3. Divide the mixture evenly among the six muffin cups. Bake the egg and salmon frittatas for 20 to 25 minutes or until the tops are firm to the touch.

Nutrition information per muffin: 160 calories, 18.2 g protein, 2.1 g carbohydrate (0.5 g dietary fiber, 0 g sugar) 8.2 g total fat (2.9 g saturated, 2.0 g monounsaturated, 1.5 g polyunsaturated) and 441.3 mg sodium.


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Photo by Ben Kolde on Unsplash

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