Starting your day with a protein-packed breakfast is crucial for sustained energy, muscle health, and overall well-being. Many people default to quick, often carb-heavy options like cereal or toast, but incorporating more protein can lead to better appetite regulation, improved blood sugar control, and increased satiety. This article explores a variety of high-protein breakfast meal prep recipes, offering convenient and delicious ways to kickstart your day.
The Importance of Protein at Breakfast
Consuming a protein-rich breakfast offers numerous benefits:
- Hormone Regulation: Protein helps stabilize hormones like ghrelin and leptin, which control hunger and satiety, reducing the likelihood of overeating.
- Muscle Health: Protein stimulates the release of hormones that promote muscle growth and repair, essential for metabolic health.
- Blood Sugar Balance: Protein slows down the absorption of carbohydrates, preventing blood sugar spikes and crashes. It also improves insulin sensitivity, crucial for maintaining stable blood sugar levels.
- Sustained Energy: Protein provides a steady release of energy, preventing mid-morning slumps and supporting a higher metabolic rate.
Aiming for 30-50 grams of quality protein at breakfast can significantly impact your energy levels, mood, and productivity.
High-Protein Breakfast Ideas
Here are several meal prep-friendly, high-protein breakfast recipes to incorporate into your routine:
Egg-Based Recipes
High-Protein Meal Prep Egg Cups
These savory and satiating egg cups are perfect for reheating throughout the week.
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Ingredients:
- Mix-ins:
- 2 tablespoons avocado oil
- 6 green onions, thinly sliced (white and green parts divided)
- 1 small red bell pepper, chopped
- 7 ounces chicken sausage, chopped
- 1/4 teaspoon sea salt
- 1/2 teaspoon dried oregano
- Freshly ground black pepper
- 2 cups baby spinach
- Egg Mixture:
- 8 large pasture-raised eggs
- 1/2 cup cottage cheese
- 1/2 teaspoon kosher salt
- Freshly ground black pepper
- Topping:
- 1 cup shredded goat cheddar
Instructions:
- Preheat the oven to 375°F (190°C).
- Mix-ins: Heat avocado oil in a large skillet over medium heat. Add the white parts of the green onions and red bell pepper. Sauté for 2 minutes until the veggies start to soften. Add the sausage, salt, dried oregano, and pepper. Cook until the sausage is browned on all sides. Add spinach during the last minute and cook until wilted. Allow to cool.
- Egg Cups: In a blender, combine eggs, cottage cheese, salt, and pepper. Blend until fluffy.
- Spoon the veggie and sausage mixture into a silicone muffin tin.
- Carefully pour the egg mixture into the muffin tins, filling each cup. Top with cheese and the green parts of the green onions.
- Bake for 18-20 minutes until golden brown.
- Allow to cool for 10 minutes before removing from the muffin tin.
Storage and Reheating:
- Cool the egg cups entirely before storing them in an airtight container. They will last in the fridge for about 5 days.
- Reheat in the oven or toaster oven at 350°F (175°C) to maintain texture.
Customization:
- Customize the mix-ins with broccoli and cheddar, bacon and cheddar, or spinach and feta.
- Replace cottage cheese with milk (dairy or non-dairy) for a fluffier texture.
Egg White Omelette
Easy to prep ahead and grab on the go.
Sheet Pan Eggs with Cottage Cheese
This recipe offers a quick and easy breakfast option perfect for busy mornings and meal prep. This innovative breakfast recipe features a crust made from shredded hash browns, cheese, butter, and eggs that bakes on a sheet pan. When the crust is crispy browned, top it with a mixture of scrambled eggs, ham, and more cheese.
Maple Sausage Egg Muffins
Maple syrup adds a touch of sweetness to these sausage, egg, and cheese muffins that are perfectly portioned to grab and go. Throw in whatever vegetables and mix-ins you have on hand, but make sure to limit yourself to one or two high-moisture items to keep the muffins from coming out soggy.
Buffalo Chicken Low-Carb Protein-Packed Breakfast Egg Muffins
A serving of 3 muffins packs in 22 grams of protein thanks to cooked shredded chicken and eggs.
Hash Brown, Pepper, and Breakfast Sausage Egg Muffins
This is one of my all-time favorite egg muffin recipes, featuring a base of hash browns, cooked peppers, and breakfast sausage.
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Green Onion and Ham Frittata
Ingredients
- 12 eggs
- 1/4 cup milk or filtered water
- ½ tsp sea salt
- 8 oz cooked ham or turkey, chopped
- 4 oz cheese of choice, shredded or crumbled
- 4 spring onions, roughly chopped
Directions
Preheat the oven to 350F. Line a 9”x9” baking dish with parchment paper. Crack the eggs into a large bowl and add the milk and sea salt. Whisk until smooth. Add the ham, cheese and spring onions and stir to combine. Bake for 25-30 minutes or until cooked through.
Loaded Baked Frittata
This frittata recipe is a glorious brunch party centerpiece, but it’s also a great make-ahead weekday breakfast. Slice wedges, wrap them in foil and freeze, then defrost and reheat as needed. Or, enjoy a slice cold from the fridge topped with salad greens. Bacon and goat cheese make this rich and flavorful, while spinach and peppers add fiber and texture.
Casseroles
Veggie-Filled, Protein-Rich Breakfast Casserole
Reheats well or can be enjoyed as part of a special occasion breakfast or brunch.
Ham and Cheese Pancake-Like Breakfast Casserole
This filling breakfast casserole is versatile (customize it with what I have on hand) and incredibly delicious and nutrient-dense for a warm breakfast.
Tater Tot Breakfast Casserole
Cut this tater tot breakfast casserole into 6 servings instead of 8, which increases the protein to 33 grams per serving.
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Make-Ahead Breakfast Casserole
Think of this make-ahead casserole as the breakfast version of a favorite dinner casserole with lentils.
Easy Biscuits and Gravy Casserole
The best cozy, comforting breakfast dish, this easy biscuits and gravy casserole makes a beautiful presentation of a favorite diner breakfast. Cheesy flakey biscuits cook right on top of a delicious homemade gravy that’s loaded with cooked sausage and veggies.
Sweet Breakfasts
Protein Chia Pudding
This is a go-to meal prep option that can be easily customized.
Ingredients:
- Almond milk
- Vanilla plant-based protein powder
- Chia seeds
- Maple syrup
- Vanilla extract
- Granola (optional)
Instructions:
- Whisk together almond milk and protein powder until the protein powder has dissolved.
- Add chia seeds, maple syrup, and vanilla. Stir or shake until well combined.
- Let sit for 5 minutes, then stir/shake again to break up any clumps of chia seeds.
- Cover and refrigerate for 1-2 hours or overnight until the chia pudding is thick.
- Serve with layers of granola, if desired.
Tips:
- Use a vanilla plant-based protein powder you enjoy.
- Don’t skip the stir to avoid clumps.
Baked Oatmeal
This baked oatmeal feels like eating a fruit crumble for breakfast. The egg does double duty, adding protein and binding it all together, so you can cut slices, wrap them and tuck them into a lunch box or nibble them on the go. This recipe is endlessly customizable, so toss in whatever you like: chia seeds, hemp hearts or flax seeds.
Baked Oatmeal Cups
More filling than a muffin, these gluten-free oatmeal cups are bound with eggs, mashed banana, nut butter and milk. You can use your favorite dried fruit, nut butter and milk, but keep the same ratio of wet-to-dry ingredients so the muffins hold their shape.
High-Protein Baked Oatmeal
Made with a base of oats, chia seeds, flax, nut butter, Greek yogurt, eggs, and vanilla protein powder. It to be a canvas for whatever mix-ins and toppings you would like to add, such as chocolate chips, dried fruit, or nuts.
Chai Latte Breakfast Cookies
These hand-held large cookies make a delicious high-protein grab-and-go breakfast.
Light, Fluffy and Rich Pancakes
Not your average pancake, cottage cheese and plain yogurt fortify this version of the breakfast staple. His take is light and soufflé-like because he calls for separating the eggs and beating the whites to stiff peaks. Make a batch at the beginning of the week and reheat them, or eat them cold, topped with nut butter or more yogurt.
Oatmeal Pancakes
“Absolutely a keeper. So so good,” wrote one reader about these chewy-crisp eggless(!) pancakes. The combination of oats, buttermilk and flax will keep you full past lunchtime.
Banana Nut Breakfast Bars
The bars contain a little honey, but they get additional sweetness from this cool trick: While the mixture rests, an enzyme in the eggs called amylase converts the banana starches to sugar, naturally making the recipe sweeter. Make sure you use extra-ripe bananas so the fruit’s delicate flavor can stand up to the earthiness of the nut butter.
Protein Pancakes
Add protein powder to these oat and banana pancakes for a filling breakfast. Serve stacked with a dollop of Greek yogurt, sliced bananas and maple syrup
Easy Protein Pancakes
Up your protein with these pancakes made with eggs, oats, milk and protein powder. A great breakfast after a workout, enjoy with nut butter or fruit
Spinach Protein Pancakes
These gluten-free buckwheat pancakes are high in protein, folate and tasty too, with buttermilk, spinach and a pinch of paprika for added punch
Protein Porridge
Increase the protein in your breakfast by adding protein-rich toppings to your porridge. It's ideal after a workout
High-Protein Waffles
This protein-rich pancake batter features flour (use gluten-free, if needed), whey or plant-based protein powder, eggs, and one tablespoon of maple syrup.
High-Protein Breakfast Cheesecake
Muesli
Instead of calling for traditional muesli ingredients like fruit juice or applesauce for moisture, Greek yogurt and tahini, which give it all creaminess and heft. Make this ahead in large or small batches, and choose the nuts and fruits that you like best.
Seeded Pecan Granola
Pecans, pumpkin seeds and sunflower seeds add heft to this crunchy and filling granola adapted from Jon & Vinny’s, a restaurant in Los Angeles. Many commenters say they’ve successfully reduced the sugar by half with happy, just-sweet-enough results.
Other Recipes
Protein-Rich Breakfast Burritos
These feature breakfast sausage, sauteed veggies, cheese, tater tots, and scrambled eggs.
Ingredients
- 1 lb ground chicken (or meat of choice)
- Veggies of choice (like onion, mushrooms, peppers, spinach, etc)
- 12 eggs
- 1/2 cup greek yogurt (optional)
- 6 large tortillas
- 1 cup shredded cheddar cheese
Directions
Preheat the oven to 350F. Heat a large skillet over medium high heat and add your ground chicken or meat of choice. Break up with a spoon and cook until browned and cooked through. Add any veggies you’d like to include and cook until cooked through. I added some leftover onions and spinach I had. Drain any excess moisture from the pan. Remove from the heat. While that cools, crack 12 eggs into a large bowl and whisk until smooth. Stir in greek yogurt and the cooked meat and veg. Add that to a greased or lined pan and bake for 25-30 mins or until cooked through. Divide the baked eggs into 6 pieces (this should come out to about 30g protein/piece) Wrap each piece in a warm tortilla of choice with cheese and any other additions. Brown the burrito seam side down in a hot pan to seal it together. Turn and brown the other side. Wrap in parchment paper and tinfoil and store in the fridge or freezer. To reheat, simply bake at 350 for about 10 mins until warmed through.
Freezer-Friendly Breakfast Sandwiches
An easy option that is loved to reheat and grab as they’re heading out the door.
Breakfast Tofu Scramble
This craggly-edged tofu is reminiscent of breakfast sausage thanks to maple syrup, sage, hot sauce and plenty of black pepper. Add whatever vegetables you have to the crumbled tofu, making sure you increase the seasoning to taste. Prep a big batch of this at the beginning of the week, then use it in breakfast burritos, sandwiches or mixed into a savory morning bowl of grains and greens.
Make-Ahead Breakfast Sandwiches
Make a dozen of these bacon, egg and cheese sandwiches at the beginning of the month, and stash them in the freezer. If you’re looking to add vegetables, toss them in with the scrambled eggs.
Breakfast Meatballs
A quick and easy, high-protein, nutrient-dense breakfast option. Naturally gluten-free, grain-free, egg-free, and dairy-free.
Make-Ahead Spinach and Feta Wraps
Make a frittata loaded with spinach, then wrapping it in burrito-sized tortillas or lavash spread with cream cheese for extra richness. The frittata has a salty, umami kick thanks to feta and sun-dried tomato, but add any herbs or condiments you love to ramp up the flavor.
Breakfast Bone Broth Soup
Ingredients
- 1 3-5 lb chicken
- 1 ½ tbsp sea salt, divided
- 1 lb chicken feet (or necks)
- 1 tbsp ghee
- 3 carrots, diced
- 4 ribs celery, diced
- 1 yellow onion, roughly chopped
- 1 tsp chili powder
- ½ tsp turmeric
- 1 lemon
Directions
Add the chicken to a large pot. Cover with filtered water and add 1 tbsp sea salt. Bring to a broil, reduce to a simmer, and let cook for about 1 hour, until the meat is tender and easy to remove from the bone. Remove the chicken from the broth and let cool slightly. Remove all of the meat from the bird and set aside. Place the chicken carcass back into the pot. Add the chicken feet/necks. Bring back to a boil, reduce heat and let it simmer covered for 5-6 hours. Strain the broth into a large bowl and discard the bones. Clean out the pot and return it to the stove. Add the ghee and heat over medium heat. Add the carrot, celery, onion, chili powder, turmeric and ½ tbsp sea salt. Sauté for 3-4 minutes. Add the chicken meat to the pot and the broth. Let simmer for 15 minutes, until the veggies are tender. Serve with more sea salt to taste and a squeeze of lemon juice.
Cherry Thyme Venison Patties
Ingredients
- 1 lb ground venison
- 1 lb ground beef
- ½ cup diced dried cherries
- 1 tsp sea salt
- 1 tbsp chopped fresh thyme leaves
- ½ tbsp chopped fresh sage leaves
- 1 tsp red pepper flakes, optional
- 1 tbsp maple syrup
- 1 tbsp ghee or tallow (or other cooking oil of choice)
Directions
In a large bowl, combine the ground venison, ground beef, dried cherries, sea salt, fresh thyme, fresh sage, red pepper flakes, if including, and maple syrup. Use your hands or a spoon to mix the ingredients until everything is evenly combined. Form the mixture into balls just larger than a golf ball - you should get 16 equally sized balls. Place the balls on a parchment lined sheet pan and use the back of a spatula to press them into thin patties, about 1 inch thick. Heat a large skillet over medium high heat. Add the ghee to the pan. Add the patties to the hot pan in small batches, ensuring the pan is never overcrowded. Cook for 3-4 minutes on each side, until golden brown and cooked through. Store in the fridge for 4-5 days. To reheat, bake them in the oven a 350F for 8-10 minutes or until warmed through.
Custardy Steamed Eggs
Hidden-Egg Custardy Oats
Bone Broth Egg Drop Soup
Slow-Cooker Steel-Cut Oats
Cooking oats in the slow cooker on low for two hours, then on the warm setting for another six hours while you sleep, produces what is considered to be a superior porridge - one that’s creamy and risotto-like in texture. Top the mixture with berries and nut butter, or go the savory route and toss it with Parm and leftover roasted vegetables.
Sweet Potato Hash with Sausage
It has everything you need to kick off your morning on a healthy note.
Taco-Flavored Ground Beef, Sweet Potatoes, and Veggies Hash
It’s easy to add black beans or chickpeas as an additional protein source to this hash.
Strawberry-Basil Cottage Cheese Bowls
By pairing strawberries with vinegar, honey, basil, salt and pepper, then letting them sit for up to one day, you create a robustly flavored mix that’s sweet, savory, herby - and delicious spooned over cottage cheese.
One-Pan Eggs with Tomatoes, Peppers & Yogurt
Serve this sharing dish for brunch, lunch or dinner, with plenty of warm pitta bread for scooping up the delicious sauce. It's inspired by the flavours of Turkish menemen
One-Pan Egg & Veg Brunch
With courgette, peppers and eggs, this vegetarian dish is a filling, healthy breakfast for all the family - kids will enjoy dipping toast into soft egg yolk
Healthy Pepper, Tomato & Ham Omelette
If you're in need of a healthy protein boost, try making this healthy omelette for breakfast - using fewer yolks lowers the cholesterol
Mushroom Baked Eggs with Squished Tomatoes
Start your day the healthy way with mushrooms, baked eggs and tomato. A low-fat, low-calorie dish that's two of your five-a-day - perfect for a weekend breakfast
Porridge with Blueberry Compote
Top high-fibre porridge oats with creamy Greek yogurt and healthy blueberries - buy frozen to help cut the cost of this filling breakfast
Creamy Yogurt Porridge
This delicious oaty breakfast is low in fat and calories and will keep you full all morning. Serve with one of our suggested toppings