Prioritizing protein, especially at breakfast, has numerous benefits. But a major barrier is time. Those morning minutes are precious and when you’re rushing, you need something you can grab quickly. That’s why we’ve rounded up the best high-protein breakfast meal prep ideas.
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Why is protein important at breakfast?
The buzz around protein can’t be ignored. Protein contains essential amino acids—the building blocks of our body’s tissues. That means protein helps you build and repair muscle and other tissues. Not to mention, protein is key for producing hormones and other factors that help our bodies run properly.
You may overlook the basic biological functions that are happening with protein in your body, but you’ll likely feel its effects on satiety, or fullness after you eat. Centering breakfast around protein can reduce food cravings1 and aids in appetite regulation2. Plus, it’s been found that starting your day with a high-protein breakfast can improve your blood sugar levels3 and heart health4.
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Protein needs vary based on age, weight, and your goals. For instance, someone wanting to gain muscle may need 1.4-2.0 grams of protein5 per kilogram of body weight. The bare minimum is the recommended dietary allowance6 of 0.8 grams of protein per kilogram of bodyweight. Almost a third of your intake should be at breakfast.
Maybe you already know that you need protein at breakfast, but struggle to make the meal. A million things are competing for your time in the morning, and making breakfast is often at the bottom of the list. That’s where meal prepping comes in clutch.
Around here, we’re major fans of making food once and eating for several days. Not only will you have breakfast ready to go, but you won’t have as many dishes to do, either. A win-win.
Below, you’ll find 11 high-protein breakfast ideas that can be made ahead so you can have a delicious and healthy breakfast to kick off your day. Bonus: They’re all sourced from registered dietitians.
The best high-protein breakfast meal prep ideas
1. High-protein breakfast burritos
Breakfast burritos are a family favorite and can be made in a variety of ways. While many breakfast burritos contain eggs or meat, this recipe by Melissa Altman-Traub MS, RDN, LDN has 20 grams of plant-based protein. You can also double the recipe and freeze the burritos for a convenient grab-and-go breakfast.
2. Copycat Starbucks egg bites
Are you a fan of the tasty egg bites at Starbucks but looking to save some money? You can affordably make them at home with this easy recipe from Julie Andrews, RDN, the registered dietitian behind The Healthy Epicurean. In just 15 minutes, you’ll have breakfast for the week. Each egg bite has around 7 grams of protein, so you may need more than one to hit your protein target.
3. Savory quinoa breakfast bake
Yes, you can have quinoa for breakfast! Not only does this filling bake contain 27 grams of protein per serving, but it’s also loaded with fiber and veggies. The recipe from dietitian Alex Evink, RD, at Moderately Messy RD makes four servings, so you’ll have breakfast leftovers to enjoy later. Not to mention, it’s gluten-free.
4. Sausage and spinach egg muffins
Protein, check. Vitamin C, check. Fiber, check. Dietitian Heather Mangieri, MS, RDN, CSSD, founder of Heather Mangieri Nutrition, has all the bases covered with her egg muffin recipe. You can make these egg muffins in a silicone muffin pan ($10) for easy clean-up. Three muffins have 20 grams of protein and are perfect for on-the-road munching.
5. Turkey sausage breakfast casserole
Turkey sausage is a leaner source of protein than its conventional pork or beef counterparts. Add in some antioxidant-rich sweet potatoes, and you’ve got the perfect blend of sweet and savory. Dietitian Sarah Schlichter, RD, founder of Bucket List Tummy shares a recipe that has 29 grams of protein per serving. Most breakfast casseroles can be prepped in advance so you can easily feed yourself and your family for the week.
6. Cheesecake overnight oats
If you’ve got an early-morning sweet tooth, this is what breakfast dreams are made of. In this recipe by Evink, you get to enjoy a dessert-like breakfast with a whopping 37 grams of protein. While oats contain a small amount of protein on their own, the bulk of the protein comes from Greek yogurt and protein powder. (We love Just Ingredients protein powder because of its simple ingredients and no added sugar.)
7. High-protein baked oats
Oats provide long-lasting energy, are great for digestion, and are super versatile. Baking oats is one way to make a large amount ahead of time. This recipe, cooked up by dietitian Alyssa Pacheco, RD, founder of The PCOS Nutritionist Alyssa, is reminiscent of banana bread and contains 42 grams of protein.
8. Mini veggie strata muffins
Boost your veggie intake by trying these mini strata muffins by Lisa Andrews, RD, LD, founder of Sound Bites Nutrition. The recipe makes 12 muffins, so you’ll be able to store away breakfast for future mornings. It’s also a great way to use up your slightly stale sourdough bread and each muffin has 12 grams of protein per serving.
9. Pesto breakfast sandwiches
Sometimes we need a recipe that shakes things up and gets us out of our breakfast rut. This is one of those recipes. Dietitian Elysia Cartlidge, RD, founder of Haute & Healthy Living, shares how to make these pesto breakfast sandwiches that provide 20 grams of protein, taste great, and freeze easily.
10. High-protein cinnamon roll overnight oats
While delicious, a cinnamon roll isn’t exactly high in protein…but these overnight oats have 51 grams. Do yourself a favor and try these high-protein cinnamon roll overnight oats for a similar taste to the iconic pastry. With this plant-based recipe by dietitian Tori Vasko, RD, founder of Easy Chickpeasy, you’ll top high-fiber overnight oats with protein-packed icing.
11. Peanut butter protein bars
Last, but definitely not least, we’ve got a protein bar recipe. Pre-packaged protein bars are great in a pinch, but homemade versions usually taste better and are easy to make. These protein bars from Cartlidge are full of fiber and have 14 grams of protein.
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
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Gwin JA, Leidy HJ. A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management. Adv Nutr. 2018 Nov 1;9(6):717-725. doi: 10.1093/advances/nmy047. PMID: 30204837; PMCID: PMC6247188. -
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