14 Healthy and High-Protein Breakfast Meal Prep Recipes

Starting your day with a high-protein breakfast is a fantastic way to fuel your body, keep you feeling full and satisfied until lunch, and help you reach your health and fitness goals. However, busy mornings can often make it challenging to prepare a nutritious breakfast from scratch. That’s where meal prepping comes in! By dedicating a small amount of time over the weekend, you can have delicious, protein-packed breakfasts ready to go for the entire week.

This article provides 14 healthy and high-protein breakfast meal prep recipes that are both delicious and easy to make. From savory egg bites to sweet and satisfying overnight oats, there’s something here for everyone.

1. Cottage Cheese Egg Bites

These egg bites are a fantastic, low-carb, high-protein breakfast that you can easily customize with your favorite vegetables and proteins. This recipe is inspired by the popular version from Natasha’s Kitchen [1].

Ingredients:

• 8-10 large eggs
• 1 cup cottage cheese
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup shredded cheddar cheese
• 1/2 cup of your favorite add-ins (e.g., cooked bacon, sausage, spinach, bell peppers)

Instructions:

1. Preheat your oven to 325°F (160°C). Grease a muffin tin or use silicone liners.
2. In a blender, combine the eggs, cottage cheese, salt, and pepper. Blend until smooth.
3. Divide your add-ins and shredded cheese evenly among the muffin cups.
4. Pour the egg mixture over the top, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the eggs are set.
6. Let cool before removing from the muffin tin. Store in an airtight container in the refrigerator for up to 4 days.

2. Freezer-Friendly Breakfast Burritos

A hearty and satisfying breakfast that’s perfect for meal prepping and freezing. This recipe is adapted from The Real Food Dietitians [2].

Ingredients:

• 1 lb breakfast sausage
• 12 large eggs, whisked
• 1 cup shredded cheddar cheese
• 10 large flour tortillas
• Optional: 1 bell pepper and 1/2 onion, diced and sautéed

Instructions:

1. In a large skillet, cook the breakfast sausage until browned. Drain any excess grease.
2. Add the whisked eggs to the skillet with the sausage (and optional sautéed veggies). Scramble until the eggs are cooked through.
3. Remove from heat and stir in the shredded cheese.
4. Let the mixture cool completely.
5. Warm the tortillas slightly to make them more pliable.
6. Spoon the egg and sausage mixture into the center of each tortilla, fold in the sides, and roll up tightly.
7. Wrap each burrito in parchment paper and then in foil. Store in the freezer for up to 3 months.
8. To reheat, remove the foil and microwave for 2-3 minutes, or bake in the oven at 350°F (175°C) for 10-15 minutes.

3. Protein Overnight Oats

Overnight oats are a classic meal prep breakfast. This version is packed with protein to keep you full all morning.

Ingredients:

• 1/2 cup rolled oats
• 1 scoop of your favorite protein powder
• 1 tbsp chia seeds
• 1/2 cup milk of your choice (dairy or non-dairy)
• 1/4 cup Greek yogurt (optional, for extra protein and creaminess)
• Toppings: berries, nuts, seeds, nut butter

Instructions:

1. In a jar or container, combine the oats, protein powder, and chia seeds.
2. Add the milk and Greek yogurt (if using) and stir until well combined.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, add your favorite toppings and enjoy.

4. Sausage and Egg Muffins

Similar to the egg bites, but with a heartier texture, these sausage and egg muffins are a meal prep staple.

Ingredients:

• 1 lb breakfast sausage
• 10 large eggs
• 1/2 cup milk
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a muffin tin.
2. In a skillet, cook the sausage until browned. Drain the grease.
3. In a large bowl, whisk together the eggs, milk, salt, and pepper.
4. Stir in the cooked sausage and shredded cheese.
5. Pour the mixture into the muffin tin.
6. Bake for 20-25 minutes, or until set.
7. Store in the refrigerator for up to 5 days.

5. High-Protein Pancakes

Who says you can’t have pancakes on a busy weekday morning? Make a batch of these protein-packed pancakes ahead of time for a quick and delicious breakfast.

Ingredients:

• 1 cup rolled oats, blended into a flour
• 2 scoops vanilla protein powder
• 1 tsp baking powder
• 2 eggs
• 1 cup milk of your choice

Instructions:

1. In a bowl, mix together the oat flour, protein powder, and baking powder.
2. In a separate bowl, whisk the eggs and milk.
3. Pour the wet ingredients into the dry ingredients and mix until just combined.
4. Cook on a lightly greased griddle or pan until golden brown on both sides.
5. Let cool completely before storing in the refrigerator or freezer.

6. Greek Yogurt Parfait Jars

A simple, no-cook breakfast that you can assemble in minutes.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries

Instructions:

1. In a jar, layer the Greek yogurt, granola, and berries.
2. Repeat the layers until the jar is full.
3. Store in the refrigerator for up to 3 days.

7. Chia Seed Pudding

Chia seeds are a great source of fiber and healthy fats. This pudding is a delicious and nutritious way to start your day.

Ingredients:

• 3 tbsp chia seeds
• 1 cup milk of your choice
• 1 scoop protein powder (optional)
• 1 tsp maple syrup or honey (optional)

Instructions:

1. In a jar, combine all ingredients and stir well.
2. Let it sit for 5 minutes, then stir again to break up any clumps.
3. Refrigerate for at least 2 hours, or overnight.

8. Sweet Potato and Black Bean Breakfast Hash

A savory and satisfying vegan breakfast option.

Ingredients:

• 1 large sweet potato, diced
• 1 can (15 oz) black beans, rinsed and drained
• 1 bell pepper, diced
• 1/2 onion, diced
• 1 tbsp olive oil
• Spices: chili powder, cumin, paprika, salt, and pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the sweet potato, bell pepper, and onion with olive oil and spices.
3. Roast for 20-25 minutes, or until the sweet potatoes are tender.
4. Stir in the black beans and roast for another 5 minutes.
5. Store in the refrigerator and reheat as needed.

9. Baked Oatmeal Cups

These baked oatmeal cups are like a portable bowl of oatmeal.

Ingredients:

• 2 cups rolled oats
• 2 eggs
• 1 cup milk
• 1/4 cup maple syrup
• 1 tsp baking powder
• 1 tsp cinnamon
• Add-ins: berries, chocolate chips, nuts

Instructions:

1. Preheat your oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, combine all ingredients and mix well.
3. Pour the mixture into the muffin tin.
4. Bake for 25-30 minutes.

10. Tofu Scramble

A classic vegan breakfast that’s high in protein.

Ingredients:

• 1 block (14 oz) firm tofu, pressed and crumbled
• 1/2 tsp turmeric
• 1/4 tsp black salt (kala namak), for an eggy flavor
• Salt and pepper to taste
• Optional: veggies like spinach, mushrooms, and onions

Instructions:

1. In a skillet, sauté any veggies you’re using.
2. Add the crumbled tofu and spices. Cook for 5-7 minutes, stirring occasionally.
3. Store in the refrigerator and reheat to serve.

11. Quinoa Breakfast Bowls

Quinoa is a complete protein, making it a great choice for a healthy breakfast.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup milk of your choice
• Toppings: fruit, nuts, seeds, yogurt

Instructions:

1. Combine cooked quinoa and milk in a bowl.
2. Heat in the microwave or on the stove until warm.
3. Add your favorite toppings.

12. Breakfast Quesadillas

Quesadillas aren’t just for lunch or dinner! They make a quick and easy high-protein breakfast.

Ingredients:

• 2 large tortillas
• 1/2 cup scrambled eggs
• 1/4 cup black beans
• 1/4 cup shredded cheese

Instructions:

1. Place a tortilla in a skillet over medium heat.
2. Sprinkle cheese, eggs, and black beans on one half of the tortilla.
3. Fold the other half over and cook until the tortilla is golden and the cheese is melted.

13. Ham and Cheese Egg Cups

A savory and delicious variation of the classic egg muffin.

Ingredients:

• 12 slices of ham
• 12 eggs
• 1/2 cup shredded cheese

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Press a slice of ham into each cup of a muffin tin, forming a cup.
3. Crack an egg into each ham cup.
4. Top with shredded cheese.
5. Bake for 12-15 minutes, or until the eggs are set to your liking.

14. DIY Protein Bars

Homemade protein bars are a great way to control the ingredients and save money.

Ingredients:

• 1 cup rolled oats
• 1/2 cup protein powder
• 1/2 cup peanut butter
• 1/4 cup honey or maple syrup
• 2-3 tbsp milk, as needed

Instructions:

1. In a bowl, combine the oats and protein powder.
2. Add the peanut butter and honey and mix well. The mixture will be thick.
3. Add milk, one tablespoon at a time, until the mixture is pliable.
4. Press the mixture into a lined 8×8 inch pan.
5. Refrigerate for at least 30 minutes before cutting into bars.

References

[1] Natasha’s Kitchen. “Cottage Cheese Egg Bites (with Video).” https://natashaskitchen.com/cottage-cheese-egg-bites/
[2] The Real Food Dietitians. “Meal Prep Breakfast Burritos (Freezer Friendly).” https://therealfooddietitians.com/meal-prep-breakfast-burritos/