10 High-Protein Gluten-Free Breakfast Meal-Prep Meals

Starting your day with a high-protein, gluten-free breakfast can provide sustained energy, keep you feeling full until lunch, and support your fitness goals. However, busy mornings often make it challenging to prepare a nutritious meal from scratch. This is where meal prepping comes in. By dedicating a small amount of time over the weekend, you can have delicious and healthy breakfasts ready to go for the entire week. This article provides ten high-protein, gluten-free breakfast recipes that are perfect for meal prepping.

1. Cottage Cheese Egg Bites

These egg bites are a fantastic alternative to the popular coffee shop version, and they are packed with protein to keep you satisfied. They are simple to make and can be easily customized with your favorite vegetables and seasonings. [1]

Servings: 12 egg bites
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Protein: 12g per 2 egg bites (18g per 3 egg bites)

Ingredients:

• Cooking spray
• 8 large eggs
• 1 cup cottage cheese (4% or low-fat)
• ½ cup shredded sharp cheddar cheese
• ¼ teaspoon fine salt
• Pinch of black pepper
• Fresh chives, roughly chopped

Instructions:

1. Mist the cups of a silicone muffin pan lightly with cooking spray. Preheat oven to 350°F.
2. In a blender, blend together the eggs, cottage cheese, cheddar, salt, and pepper until smooth. (Note: A small blender, like a Nutribullet, works great for this.)
3. Divide the egg mixture into the cups of the muffin pan, filling each about half full. Sprinkle with the chopped chives. Can also add any other mix-ins, such as veggies or bacon, to the cups at this stage.
4. Bake for 20-22 minutes or until muffins are slightly firm to touch in the center.
5. Remove the muffin pan from the oven. The egg bites will be puffed up, but they will settle down into the cups a bit after removing from the oven. Let the egg bites cool a few minutes before removing them out of the pan to enjoy or store for later.
6. Store egg bites in an airtight container in the refrigerator for up to 5 days.

Notes:

• For the cottage cheese, Good Culture 4% fat cottage cheese works well
• Can use 1 cup full-fat Greek yogurt, sour cream, or ricotta in place of the cottage cheese
• Can add mix-ins like bacon, ham, sausage, spinach, peppers, mushrooms, etc.

Dietary Tags:

Gluten-Free | Grain-Free | Nut-Free | Vegetarian

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2. Sausage Hash Brown Egg Muffins

For a savory and satisfying breakfast, these sausage hash brown egg muffins are a perfect choice. The hash brown base adds a delightful texture and makes them a complete meal in a muffin. [2]

Servings: 12 muffins
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 21g per 3 muffins

Ingredients:

• 2 ½ cups frozen hash browns
• ¾ cup diced green pepper
• ¾ cup diced sweet bell pepper, any color
• ½ cup diced yellow onion
• ½ lb. ground pork sausage
• 8 whole eggs
• ½ tsp salt
• ¼ tsp pepper
• Cooking fat of choice (avocado oil, olive oil, ghee, or butter)

Instructions:

1. Preheat oven 350℉. Grease the wells of a muffin pan. Use a silicone muffin pan for easy release of the egg muffins from the pan.
2. On medium high heat, brown the sausage in a skillet or pan. Once no longer pink, drain and remove from pan. Place on a plate with a paper towel. Set aside.
3. To the skillet or pan over medium high add a little cooking fat. Once hot, add the hash browns and cook until lightly brown. Split the hash browns up amongst the muffin wells.
4. Now to the skillet, add additional cooking fat if needed as well as the peppers and onions. Saute until tender and cooked through.
5. Top the hash browns with sausage and top the sausage with the peppers and onions.
6. In the bowl crack the eggs and add the salt and pepper. Whisk well. Pour the eggs into the muffin wells over the hash browns, sausage and peppers. Muffin wells will be full.
7. Bake for 18-22 minutes or until centers of egg muffins are firm and cooked through. Remove from the oven and let set for 5-10 minutes before serving.

Homemade Pork Sausage (Optional):

In a bowl combine 1 lb. ground pork plus 3/4 tsp. salt, 1/2 tsp. black pepper, 1 tsp. dried sage, 1 tsp. fennel seed, 1/2 tsp. garlic powder, 1/4 tsp. onion powder, 1/4 tsp. crushed red pepper flakes and a pinch of nutmeg. Add seasoned pork to a skillet over medium heat. With a wooden spoon break up the pork and continue cooking until browned.

Storage:

Allow to cool in the muffin pan before transferring to a glass container. Refrigerate for up to 4-5 days.

Reheating:

Reheat in the microwave for 1 1/2 minutes, or place in the oven at 350℉ for 10 minutes.

Freezing:

Can be frozen. Separate portions with parchment paper in a glass container. Reheat from frozen in microwave starting with 2 minutes, then 20-30 second increments until heated through.

Dietary Tags:

Whole30 | Gluten-Free | Nut-Free | Grain-Free | Dairy-Free | Paleo

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3. Meal Prep Breakfast Burritos

These freezer-friendly breakfast burritos are a lifesaver on busy mornings. They are fully customizable and can be filled with your favorite breakfast ingredients. [3]

Servings: 10 burritos
Prep Time: 35 minutes
Cook Time: 25 minutes
Total Time: 1 hour
Protein: 21g per burrito

Ingredients:

• 1 lb frozen tater tots (about 3 cups)
• 1 lb ground turkey or pork breakfast sausage
• 2 teaspoons olive oil
• 1 diced bell pepper, any color (~1 cup)
• ½ small yellow onion, finely diced (~½ cup)
• 12 large eggs
• 1 cup shredded cheddar cheese (omit for dairy-free)
• 10 (10-inch burrito size) flour tortillas (use gluten-free if needed)

Instructions:

1. Preheat the oven and bake tater tots according to package directions. You will need 40 tots (4 per burrito) so if you make the full one pound, you will have some leftover tots to enjoy.
2. Place a medium skillet over medium-high heat. Add the breakfast sausage, stirring to break up and crumble. Cook until the meat is cooked through, about 7 minutes. Remove cooked sausage to a paper towel-lined plate and set aside.
3. While the sausage cooks, place a separate large skillet over medium heat. When hot add the olive oil, green pepper, and onion; saute until the veggies are tender, stirring often, about 6 minutes.
4. While the vegetables and meat are cooking, place the eggs in a medium bowl and whisk well.
5. Pour the eggs into the large skillet with the peppers and onions and push around with a spatula as they cook. Cook until the eggs are set, about 3-5 minutes.
6. Gently fold the cooked sausage into the cooked eggs mixture. Remove from heat and allow to cool for about 10 minutes.
7. To prepare the tortillas, wrap the tortillas in damp paper towels and microwave for 15-20 seconds to make them pliable.
8. For burrito assembly, scoop about 1 cup measure of the egg-sausage-veggie mixture into the center of each tortilla. Add 4 tater tots and about 1 to 2 tablespoons of cheese. Fold one edge of the tortilla up and over the filling and pull it tightly toward the center. Fold in the sides of the tortilla and continue to roll. Place the wrapped burritos on a baking sheet while you assemble the rest.
9. To prepare burritos for the freezer, wrap each burrito in a sheet of parchment paper and then wrap again in a square sheet of aluminum foil. Label burritos and place in the freezer for up to 3 months.

Reheating:

Remove aluminum foil and parchment paper. Wrap burrito in a damp paper towel and microwave for 2-3 minutes until heated through.

Dietary Tags:

Gluten-Free (with GF tortillas) | Nut-Free | Dairy-Free (without cheese)

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4. Sheet Pan Eggs with Cottage Cheese

Making omelets for a crowd or for meal prep has never been easier. This sheet pan method allows you to make a large batch of fluffy omelets at once. [4]

Servings: 8 servings
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: 25-30 minutes
Protein: Approx. 15-18g per serving

Ingredients:

• Cooking spray
• 12 whole eggs
• 1½ cups (12 ounces) 2% or 4% fat cottage cheese
• ¾ cup shredded sharp cheddar cheese
• ¼ teaspoon fine salt
• ¼ teaspoon black pepper
• Optional: 2 tablespoons finely chopped fresh chives or other fresh herbs

Instructions:

1. Preheat the oven to 350°F. Generously mist a small rimmed baking sheet (15 x 10) with cooking spray and set aside.
2. In a high-speed blender combine the eggs, cottage cheese, shredded cheese, salt, and pepper. Blend until smooth.
3. Pour the egg mixture into the prepared baking sheet. Sprinkle fresh chives or other fresh herbs evenly over top. (NOTE: The sheet pan will be very full, so make sure you don’t need to move it very far across your kitchen to get it into the oven.)
4. Bake until the eggs are set in the center, 15-20 minutes. Remove from the oven and let the eggs cool on the sheet pan at least 10 minutes before cutting into 8 pieces.
5. Enjoy the baked eggs as is or add to a breakfast sandwich.

Storage:

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Reheating:

Reheat servings in the microwave for 60-90 seconds, depending on microwave wattage.

Dietary Tags:

Gluten-Free | Nut-Free | Grain-Free | Vegetarian

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5. Sweet Potato Breakfast Casserole

This hearty and flavorful casserole is packed with nutrients and is perfect for a crowd or for a week of delicious breakfasts. The combination of sweet potatoes, sausage, and eggs is a winning one. [1]

Servings: 8 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Protein: 24g per serving

Ingredients:

• 4 cups sweet potatoes, peeled and cubed
• 1 lb breakfast sausage (pork or turkey)
• 12 large eggs
• ½ cup unsweetened almond milk (or milk of choice)
• 2 cups fresh spinach, chopped
• 1 bell pepper, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp paprika
• Cooking spray or oil

Instructions:

1. Preheat oven to 375°F. Grease a 9×13 inch baking dish.
2. Toss sweet potato cubes with a little oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
3. While sweet potatoes roast, cook breakfast sausage in a large skillet over medium-high heat, breaking it up as it cooks. Once browned, remove to a plate.
4. In the same skillet, sauté the bell pepper, onion, and garlic until softened, about 5 minutes. Add spinach and cook until wilted.
5. In a large bowl, whisk together eggs, almond milk, salt, pepper, and paprika.
6. Add the roasted sweet potatoes, cooked sausage, and sautéed vegetables to the egg mixture. Stir to combine.
7. Pour everything into the prepared baking dish.
8. Bake for 30-35 minutes, or until the center is set and the edges are golden brown.
9. Let cool for 10 minutes before slicing.

Storage:

Store in an airtight container in the refrigerator for up to 5 days.

Reheating:

Microwave individual portions for 1-2 minutes or reheat in oven at 350°F for 10-15 minutes.

Dietary Tags:

Dairy-Free (with almond milk) | Gluten-Free | Nut-Free | Paleo | Whole30

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6. Baked Vanilla Protein Oatmeal

This baked oatmeal is a comforting and delicious way to start your day. It’s like having a warm and healthy cake for breakfast, and it’s packed with protein to keep you energized. [1]

Servings: 9 servings
Prep Time: 10 minutes
Cook Time: 35-40 minutes
Total Time: 50 minutes
Protein: 16g per serving

Ingredients:

• 2 cups gluten-free rolled oats
• ½ cup vanilla protein powder
• 2 tablespoons ground flaxseed
• 2 tablespoons chia seeds
• 1 teaspoon baking powder
• ½ teaspoon salt
• 1 teaspoon cinnamon
• 2 large eggs
• 2 egg whites
• 2 cups unsweetened almond milk
• ½ cup plain Greek yogurt
• ¼ cup maple syrup or honey
• 2 teaspoons vanilla extract
• Optional: ½ cup chocolate chips, dried fruit, or nuts

Instructions:

1. Preheat oven to 375°F. Grease an 8×8 inch or 9×9 inch baking dish.
2. In a large bowl, combine oats, protein powder, flaxseed, chia seeds, baking powder, salt, and cinnamon.
3. In a separate bowl, whisk together eggs, egg whites, almond milk, Greek yogurt, maple syrup, and vanilla extract.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Fold in any optional add-ins.
5. Pour the mixture into the prepared baking dish and spread evenly.
6. Bake for 35-40 minutes, or until the oatmeal is set and the edges are golden brown.
7. Let cool for 10 minutes before cutting into 9 squares.

Storage:

Store in an airtight container in the refrigerator for up to 1 week.

Reheating:

Microwave individual portions for 30-60 seconds.

Dietary Tags:

Gluten-Free | Vegetarian

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7. Chai Spice Protein Breakfast Cookies

Cookies for breakfast? Yes, please! These chai spice protein cookies are a convenient and delicious grab-and-go option for busy mornings. They are packed with protein and fiber to keep you full and focused. [1]

Servings: 12 cookies
Prep Time: 10 minutes
Cook Time: 12-15 minutes
Total Time: 25 minutes
Protein: 15g per cookie

Ingredients:

• 2 cups gluten-free rolled oats
• ½ cup vanilla protein powder (whey or plant-based)
• 2 teaspoons chai spice blend (or 1 tsp cinnamon, ½ tsp ginger, ¼ tsp cardamom, ¼ tsp cloves)
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ½ cup natural peanut butter or almond butter
• ½ cup mashed ripe banana (about 1 large banana)
• ¼ cup maple syrup
• ¼ cup plain Greek yogurt
• 1 teaspoon vanilla extract
• Optional: ⅓ cup chocolate chips or raisins

Instructions:

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine oats, protein powder, chai spices, baking soda, and salt.
3. In a separate bowl, mix together peanut butter, mashed banana, maple syrup, Greek yogurt, and vanilla extract until smooth.
4. Add the wet ingredients to the dry ingredients and stir until well combined. Fold in chocolate chips or raisins if using.
5. Scoop the dough onto the prepared baking sheet, forming 12 cookies. Flatten each cookie slightly with the back of a spoon.
6. Bake for 12-15 minutes, or until the edges are golden brown.
7. Let cool on the baking sheet for 5 minutes before transferring to a wire rack.

Storage:

Store in an airtight container at room temperature for up to 5 days, or refrigerate for up to 1 week.

Dietary Tags:

Gluten-Free | Vegetarian

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8. Savory Quinoa Breakfast Bowl

This savory quinoa breakfast bowl is a nourishing and energizing way to start your day. It’s packed with plant-based protein and can be customized with your favorite toppings. [5]

Servings: 4 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Protein: 20-25g per serving

Ingredients:

• 1 medium sweet potato, peeled and cubed
• 2 tablespoons extra-virgin olive oil, divided
• ½ teaspoon seasoning of choice (salt, pepper, garlic powder)
• 2-2½ cups cooked quinoa (⅔-¾ cup uncooked)
• ⅔-1 cup chickpeas, drained and rinsed
• ½-⅔ cup cherry tomatoes, halved
• 1 medium avocado, peeled and diced
• 2 scallions, finely chopped (green portion only)
• 1 handful spinach leaves (optional)
• 3-4 hard-boiled eggs, sliced (or 4 fried eggs)
• Juice of ½ lemon
• Sea salt and black pepper to taste
• ⅓ cup fresh parsley, chopped

Instructions:

1. Preheat oven to 400°F and line or grease a baking sheet.
2. Toss sweet potato cubes with 1 tablespoon olive oil and seasoning. Roast for 20-25 minutes until tender and golden.
3. In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, avocado, scallions, and optional spinach.
4. Add roasted sweet potatoes to the bowl.
5. Drizzle with remaining olive oil and lemon juice. Season with salt and pepper to taste. Toss to combine.
6. Divide into 4 bowls or meal prep containers.
7. Top each bowl with a sliced hard-boiled egg or fried egg.
8. Garnish with fresh parsley.

Meal Prep Tips:

Prepare bowl ingredients a day before (minus the avocado). Divide into meal prep containers or mason jars. Add avocado, olive oil, lemon, and remaining toppings right before serving.

Storage:

Store components separately in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Vegetarian

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9. Greek Yogurt Parfait

A classic for a reason, the Greek yogurt parfait is a simple yet elegant breakfast that is high in protein and can be prepared in minutes. Layering the ingredients in a jar makes it a perfect on-the-go option. [6]

Servings: 4 parfaits
Prep Time: 10 minutes
Total Time: 10 minutes
Protein: 20-25g per parfait

Ingredients:

• 4 cups plain Greek yogurt (full-fat or 2%)
• 2 cups gluten-free granola
• 2 cups mixed fresh berries (strawberries, blueberries, raspberries)
• 4 tablespoons honey or maple syrup
• Optional: 2 tablespoons chia seeds
• Optional: ¼ cup sliced almonds

Instructions:

1. In 4 mason jars or containers, create layers starting with ½ cup Greek yogurt at the bottom.
2. Add a layer of ¼ cup granola.
3. Add a layer of ¼ cup mixed berries.
4. Repeat layers once more: yogurt, granola, berries.
5. Drizzle 1 tablespoon honey or maple syrup on top of each parfait.
6. Sprinkle with chia seeds and sliced almonds if using.
7. Seal containers and refrigerate.

Meal Prep Tips:

For best results, keep granola separate and add just before eating to maintain crunchiness. Store granola in a small container or plastic bag on top of the sealed jar.

Storage:

Store in the refrigerator for up to 3 days.

Dietary Tags:

Gluten-Free (with GF granola) | Vegetarian

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10. High-Protein Smoothie Prep Packs

Smoothies are a quick and easy way to get a nutrient-dense breakfast. By preparing smoothie packs in advance, you can have a delicious and high-protein smoothie ready in minutes. [6]

Servings: 5 smoothie packs
Prep Time: 15 minutes
Total Time: 15 minutes
Protein: 25-30g per smoothie (when prepared)

Ingredients (per pack):

• 1 scoop vanilla or chocolate protein powder
• 1 cup fresh spinach or kale
• ½ frozen banana
• ½ cup frozen mixed berries
• 1 tablespoon chia seeds or ground flaxseed
• Optional: 1 tablespoon almond butter or peanut butter
• Optional: 1 tablespoon unsweetened cocoa powder

Additional Ingredients (to add when blending):

• 1 cup unsweetened almond milk, coconut milk, or milk of choice
• ½ cup ice (optional)

Instructions for Prep:

1. Label 5 freezer-safe bags or containers with the date.
2. In each bag, add: 1 scoop protein powder (in a small sealed bag to keep dry), spinach or kale, frozen banana half, frozen berries, chia seeds, and any optional add-ins.
3. Seal bags and store in the freezer for up to 3 months.

Instructions for Making Smoothie:

1. Empty contents of one smoothie pack into a blender.
2. Add 1 cup liquid (almond milk, coconut milk, or water).
3. Add ice if desired for a thicker consistency.
4. Blend on high for 30-60 seconds until smooth and creamy.
5. Pour into a glass and enjoy immediately.

Variations:

• Tropical Green: Replace berries with frozen mango and pineapple
• Chocolate Peanut Butter: Add cocoa powder and peanut butter
• Berry Blast: Use all berries (strawberries, blueberries, raspberries)

Dietary Tags:

Dairy-Free (with non-dairy milk) | Gluten-Free | Vegetarian | Vegan (with plant-based protein)

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References

[1] The Real Food Dietitians. (n.d.). 24 High-Protein Breakfast Ideas. Retrieved from https://therealfooddietitians.com/high-protein-breakfast-ideas/

[2] The Real Food Dietitians. (2023, August 24). Sausage Hash Brown Egg Muffins. Retrieved from https://therealfooddietitians.com/sausage-hash-brown-egg-muffins/

[3] The Real Food Dietitians. (2025, September 3). Meal Prep Breakfast Burritos (Freezer Friendly). Retrieved from https://therealfooddietitians.com/meal-prep-breakfast-burritos/

[4] The Real Food Dietitians. (2025, July 23). Easy Sheet Pan Eggs. Retrieved from https://therealfooddietitians.com/sheet-pan-eggs/

[5] Cotter Crunch. (2025, July 5). Savory Quinoa Breakfast Bowl. Retrieved from https://www.cottercrunch.com/quinoa-breakfast-bowl/

[6] Hy-Vee. (2018, July 24). 8 Gluten-Free Breakfast Recipes That Make Meal Prep Easy. Retrieved from https://www.hy-vee.com/recipes-ideas/advice-how-tos/wellness/nutrition/best-gluten-free-breakfast-for-meal-prep