20 Cheap High-Protein Breakfast Meal-Prep Meals

Starting your day with a high-protein breakfast is a great way to stay full and energized until lunch. Protein helps to build and repair tissues, and it can also help you to feel fuller for longer, which can be helpful for weight management. However, it can be tough to find the time to cook a healthy breakfast every morning. That’s where meal prepping comes in. By preparing your breakfasts in advance, you can save time and money, and you’ll always have a healthy and delicious meal ready to go.

This article provides 20 cheap and easy high-protein breakfast meal-prep recipes. These recipes are all designed to be made ahead of time, so you can grab them and go on busy mornings. They are also all budget-friendly, so you can eat healthy without breaking the bank.

1. Savory Egg Muffins

These savory egg muffins from Budget Bytes are a versatile and budget-friendly breakfast option. They are packed with protein and can be customized with your favorite vegetables and proteins.

Protein per serving: Approximately 15-18g per 2-3 muffins
Cost: Approximately $0.47 per serving

Ingredients:

• 10 large eggs
• ½ cup cottage cheese
• ½ tsp salt
• ¼ tsp black pepper
• 1½ cups chopped or shredded add-ins (e.g., spinach, bell peppers, onions, ham, sausage)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease a 12-cup muffin tin or line with silicone liners.
3. Distribute your chosen add-ins evenly among the muffin cups.
4. In a blender, combine the eggs, cottage cheese, salt, and pepper. Blend until smooth.
5. Pour the egg mixture over the add-ins in the muffin cups, filling each one almost to the top.
6. Bake for 18-20 minutes, or until the centers are set and the edges are lightly golden.
7. Let the muffins cool in the tin for a few minutes before removing them to a wire rack to cool completely.
8. Store in an airtight container in the refrigerator for up to 4 days.

2. Freezer-Friendly Breakfast Burritos

These breakfast burritos from Budget Bytes are a great way to have a hearty and satisfying breakfast ready to go on busy mornings. They are freezer-friendly, so you can make a big batch and have them on hand for weeks to come.

Protein per serving: Approximately 28g per burrito
Cost: Approximately $1.41 per burrito

Ingredients:

• 12 large eggs
• 1 lb cooked ham, diced
• 1 yellow onion, diced
• 1 bell pepper, diced
• 8 oz cheddar cheese, shredded
• 8 large flour tortillas
• 2 Tbsp butter
• Salt and pepper to taste

Instructions:

1. In a large skillet, melt 1 Tbsp of butter over medium heat. Add the diced onion and bell pepper and sauté until softened.
2. Add the diced ham to the skillet and cook until lightly browned.
3. In a separate bowl, whisk the eggs with salt and pepper.
4. Melt the remaining 1 Tbsp of butter in the skillet. Pour in the whisked eggs and cook, stirring occasionally, until scrambled and cooked through.
5. Warm the tortillas in the microwave or a dry skillet.
6. Assemble the burritos by layering the egg mixture, sautéed vegetables and ham, and shredded cheese in the center of each tortilla.
7. Fold in the sides of the tortilla and then roll it up tightly.
8. Wrap each burrito in plastic wrap or aluminum foil and store in the freezer for up to 3 months.
9. To reheat, unwrap the burrito and microwave for 2-3 minutes, or until heated through.

3. Protein-Packed Overnight Oats

Overnight oats are a classic meal-prep breakfast, and for good reason. They are easy to make, require no cooking, and can be customized with a variety of toppings. This version is packed with protein to keep you feeling full and satisfied all morning long.

Protein per serving: Approximately 20-30g per serving (depending on protein powder and toppings)
Cost: Varies depending on ingredients, but generally very affordable.

Ingredients:

• ½ cup rolled oats
• 1 scoop protein powder (vanilla or unflavored)
• ½ cup milk (dairy or non-dairy)
• ¼ cup Greek yogurt
• 1 Tbsp chia seeds
• 1 Tbsp maple syrup or honey (optional)
• Toppings of your choice (e.g., berries, nuts, seeds, nut butter)

Instructions:

1. In a jar or container with a lid, combine the rolled oats, protein powder, milk, Greek yogurt, chia seeds, and sweetener (if using).
2. Stir well to combine, making sure all the ingredients are fully incorporated.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir the oats and add your favorite toppings.
5. Enjoy cold, or heat in the microwave for a warm breakfast.

4. Cottage Cheese Breakfast Bowl

Cottage cheese is an excellent source of protein, and it makes a great base for a quick and easy breakfast bowl. This recipe is simple to prepare and can be customized with your favorite fruits, nuts, and seeds.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on toppings, but the base is very affordable.

Ingredients:

• 1 cup cottage cheese
• ½ cup mixed berries (fresh or frozen)
• 1 Tbsp chopped nuts (e.g., almonds, walnuts, pecans)
• 1 Tbsp seeds (e.g., chia seeds, flax seeds, pumpkin seeds)
• 1 tsp honey or maple syrup (optional)

Instructions:

1. In a bowl, combine the cottage cheese, mixed berries, nuts, and seeds.
2. Drizzle with honey or maple syrup, if desired.
3. Stir to combine and enjoy immediately.
4. You can also prepare these bowls in advance and store them in the refrigerator for a quick grab-and-go breakfast.

5. Peanut Butter Banana Protein Smoothie

A protein smoothie is a quick and easy way to get a nutritious breakfast on the go. This peanut butter banana smoothie is a classic for a reason – it’s delicious, filling, and packed with protein.

Protein per serving: Approximately 20-30g per serving (depending on protein powder)
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 ripe banana, frozen
• 1 scoop vanilla or chocolate protein powder
• 2 Tbsp peanut butter
• 1 cup milk (dairy or non-dairy)
• 1 Tbsp chia seeds or flax seeds (optional)
• Ice cubes (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.
4. To make this smoothie ahead of time, you can portion out the dry ingredients into individual bags or containers. In the morning, just add the banana, milk, and any other wet ingredients and blend.

6. High-Protein Quinoa Breakfast Bowl

Quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it a great choice for a high-protein breakfast. This breakfast bowl is a warm and satisfying way to start your day.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on toppings, but quinoa is a relatively inexpensive grain.

Ingredients:

• 1 cup cooked quinoa
• ½ cup milk (dairy or non-dairy)
• 1 scoop protein powder (optional)
• 1 Tbsp maple syrup or honey (optional)
• Toppings of your choice (e.g., berries, nuts, seeds, nut butter)

Instructions:

1. In a small saucepan, combine the cooked quinoa, milk, and protein powder and sweetener (if using).
2. Heat over medium heat, stirring occasionally, until warmed through.
3. Pour the quinoa into a bowl and top with your favorite toppings.
4. Enjoy immediately.

7. Chia Seed Pudding

Chia seed pudding is a great make-ahead breakfast that is packed with fiber and protein. It has a thick and creamy texture, similar to pudding, and can be flavored in many different ways.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on toppings, but chia seeds are relatively inexpensive.

Ingredients:

• 3 Tbsp chia seeds
• 1 cup milk (dairy or non-dairy)
• 1 scoop protein powder (optional)
• 1 Tbsp maple syrup or honey (optional)
• ½ tsp vanilla extract
• Toppings of your choice (e.g., berries, nuts, seeds, coconut flakes)

Instructions:

1. In a jar or container with a lid, combine the chia seeds, milk, protein powder (if using), sweetener (if using), and vanilla extract.
2. Stir well to combine, making sure there are no clumps.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. In the morning, stir the pudding and add your favorite toppings.
5. Enjoy cold.

8. Greek Yogurt Parfait

Greek yogurt is another excellent source of protein, and it makes a delicious and refreshing breakfast parfait. This recipe is easy to assemble and can be customized with your favorite fruits and granola.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on toppings, but Greek yogurt is a relatively affordable source of protein.

Ingredients:

• 1 cup plain Greek yogurt
• ½ cup mixed berries (fresh or frozen)
• ¼ cup granola
• 1 Tbsp honey or maple syrup (optional)

Instructions:

1. In a glass or jar, layer the Greek yogurt, berries, and granola.
2. Drizzle with honey or maple syrup, if desired.
3. Repeat the layers until the glass or jar is full.
4. Enjoy immediately, or cover and store in the refrigerator for a quick and easy breakfast.

9. Turkey Sausage and Sweet Potato Hash

This savory hash is a great way to pack in protein and vegetables first thing in the morning. It’s a one-pan meal that’s easy to make and can be portioned out for the week.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground turkey sausage
• 2 medium sweet potatoes, peeled and diced
• 1 onion, diced
• 1 bell pepper, diced
• 1 Tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the ground turkey sausage and cook until browned, breaking it up with a spoon.
3. Add the diced sweet potatoes, onion, and bell pepper to the skillet.
4. Season with salt and pepper and cook, stirring occasionally, until the sweet potatoes are tender and the vegetables are softened.
5. Divide the hash into individual containers and store in the refrigerator for up to 4 days.
6. Reheat in the microwave or on the stovetop before serving.

10. Baked Oatmeal Cups

Baked oatmeal cups are like a portable bowl of oatmeal. They are easy to make ahead of time and can be customized with your favorite fruits, nuts, and spices.

Protein per serving: Approximately 10-15g per cup (can be increased with protein powder)
Cost: Varies depending on ingredients, but generally very affordable.

Ingredients:

• 2 cups rolled oats
• 1/2 cup protein powder (optional)
• 1 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp salt
• 2 cups milk (dairy or non-dairy)
• 1/4 cup maple syrup or honey
• 2 eggs, beaten
• 1 tsp vanilla extract
• 1 cup mix-ins (e.g., berries, chopped nuts, chocolate chips)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease a 12-cup muffin tin or line with silicone liners.
3. In a large bowl, combine the oats, protein powder (if using), baking powder, cinnamon, and salt.
4. In a separate bowl, whisk together the milk, maple syrup or honey, eggs, and vanilla extract.
5. Pour the wet ingredients into the dry ingredients and stir until just combined.
6. Fold in your desired mix-ins.
7. Divide the mixture evenly among the muffin cups.
8. Bake for 20-25 minutes, or until the oatmeal cups are set and lightly golden on top.
9. Let the oatmeal cups cool in the tin for a few minutes before removing them to a wire rack to cool completely.
10. Store in an airtight container in the refrigerator for up to 5 days.

11. Breakfast Quesadilla

A breakfast quesadilla is a quick and easy way to get a hot and cheesy breakfast on the go. It’s also a great way to use up leftover cooked chicken or other protein.

Protein per serving: Approximately 20-25g per quesadilla
Cost: Varies depending on fillings, but generally affordable.

Ingredients:

• 2 large flour tortillas
• 1/2 cup cooked, shredded chicken or other protein
• 1/4 cup shredded cheese (cheddar, Monterey Jack, or a blend)
• 2 eggs, scrambled
• 1/4 cup black beans, rinsed and drained
• 2 tbsp salsa

Instructions:

1. Heat a large skillet over medium heat.
2. Place one tortilla in the skillet and sprinkle with half of the cheese.
3. Top with the scrambled eggs, shredded chicken, black beans, and salsa.
4. Sprinkle with the remaining cheese and top with the second tortilla.
5. Cook for 2-3 minutes per side, or until the tortilla is golden brown and the cheese is melted.
6. Cut into wedges and serve immediately.

12. Black Bean and Corn Salsa Breakfast Bake

This breakfast bake is a flavorful and satisfying way to start your day. It’s packed with protein and fiber from the black beans and eggs, and the corn salsa adds a delicious sweetness and a little bit of spice.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 1/2 cup salsa
• 6 large eggs
• 1/4 cup milk
• 1/2 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a greased 8×8 inch baking dish, combine the black beans, corn, and salsa.
3. In a separate bowl, whisk together the eggs, milk, salt, and pepper.
4. Pour the egg mixture over the black bean and corn mixture.
5. Sprinkle with shredded cheese.
6. Bake for 25-30 minutes, or until the eggs are set and the cheese is melted and bubbly.
7. Let it cool slightly before cutting into squares and serving.

13. Protein Pancakes

Who doesn’t love pancakes for breakfast? This high-protein version allows you to enjoy a classic breakfast favorite while still getting a good dose of protein to start your day. Make a big batch on the weekend and freeze them for quick and easy breakfasts during the week.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on protein powder, but generally affordable.

Ingredients:

• 1 cup all-purpose flour (or whole wheat flour)
• 2 scoops vanilla or unflavored protein powder
• 2 tsp baking powder
• 1/2 tsp salt
• 1 cup milk (dairy or non-dairy)
• 2 large eggs
• 2 tbsp maple syrup or honey
• 1 tbsp melted butter or oil

Instructions:

1. In a large bowl, whisk together the flour, protein powder, baking powder, and salt.
2. In a separate bowl, whisk together the milk, eggs, maple syrup, and melted butter.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
4. Heat a lightly oiled griddle or skillet over medium-high heat.
5. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
6. Cook for 2-3 minutes per side, or until golden brown and cooked through.
7. Serve immediately with your favorite toppings, or let them cool completely and store in the freezer in a single layer on a baking sheet. Once frozen, transfer to a freezer-safe bag.

14. Sausage and Egg Breakfast Casserole

This hearty breakfast casserole is perfect for a weekend brunch or for meal prepping for the week ahead. It’s packed with protein from the sausage and eggs, and it’s a great way to feed a crowd.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground sausage
• 1 onion, chopped
• 1 bell pepper, chopped
• 6 large eggs
• 2 cups milk
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cups shredded cheddar cheese
• 6 slices of bread, cubed

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a large skillet, cook the ground sausage, onion, and bell pepper over medium heat until the sausage is browned and the vegetables are tender. Drain off any excess grease.
3. In a large bowl, whisk together the eggs, milk, salt, and pepper.
4. Stir in the cooked sausage mixture, shredded cheese, and cubed bread.
5. Pour the mixture into a greased 9×13 inch baking dish.
6. Bake for 30-35 minutes, or until the casserole is set and the top is golden brown.
7. Let it cool slightly before cutting into squares and serving.

15. Cottage Cheese Egg Bites

These cottage cheese egg bites are a simple and delicious way to get a boost of protein in the morning. They are similar to the savory egg muffins but with a creamier texture thanks to the cottage cheese.

Protein per serving: Approximately 18g per 3 bites
Cost: Varies depending on add-ins, but the base is very affordable.

Ingredients:

• 10 large eggs
• 1 cup cottage cheese
• 1/2 cup shredded cheese (cheddar, mozzarella, or a blend)
• 1/2 cup chopped spinach (optional)
• 1/4 cup diced onions (optional)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Grease a 12-cup muffin tin or line with silicone liners.
3. In a blender, combine the eggs and cottage cheese. Blend until smooth.
4. Stir in the shredded cheese, spinach, onions, salt, and pepper.
5. Pour the mixture evenly into the muffin cups.
6. Bake for 20-25 minutes, or until the egg bites are set and lightly golden on top.
7. Let them cool in the tin for a few minutes before removing them to a wire rack to cool completely.
8. Store in an airtight container in the refrigerator for up to 4 days.

16. Breakfast Tater Tot Casserole

This casserole is the breakfast version of a classic comfort food. It’s made with a base of crispy tater tots, savory sausage, and cheesy eggs. It’s a hearty and delicious way to start your day, and it’s perfect for meal prepping.

Protein per serving: Approximately 25g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground sausage
• 1 bag (32 ounces) frozen tater tots
• 1 onion, chopped
• 1 bell pepper, chopped
• 8 large eggs
• 2 cups milk
• 2 cups shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, cook the ground sausage, onion, and bell pepper over medium heat until the sausage is browned and the vegetables are tender. Drain off any excess grease.
3. Arrange the frozen tater tots in a single layer in a greased 9×13 inch baking dish.
4. Top with the cooked sausage mixture and 1 cup of the shredded cheese.
5. In a large bowl, whisk together the eggs, milk, salt, and pepper.
6. Pour the egg mixture over the tater tots and sausage.
7. Sprinkle with the remaining 1 cup of shredded cheese.
8. Bake for 45-55 minutes, or until the casserole is set and the top is golden brown and bubbly.
9. Let it cool slightly before cutting into squares and serving.

17. Breakfast Pizza with Hash Brown Crust

This creative breakfast pizza uses a crispy hash brown crust instead of a traditional dough. It’s a fun and delicious way to enjoy pizza for breakfast, and it’s packed with protein from the eggs and ham.

Protein per serving: Approximately 19g per serving
Cost: Varies depending on toppings, but generally affordable.

Ingredients:

• 1 bag (20 ounces) refrigerated shredded hash browns
• 1/4 cup melted butter
• 1/2 cup shredded cheddar cheese
• 6 large eggs, scrambled
• 1 cup diced cooked ham
• 1/2 cup shredded mozzarella cheese

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the shredded hash browns, melted butter, and cheddar cheese. Press the mixture into a greased 12-inch pizza pan, forming a crust.
3. Bake for 20-25 minutes, or until the crust is golden brown and crispy.
4. Top the crust with the scrambled eggs and diced ham.
5. Sprinkle with mozzarella cheese.
6. Bake for another 5-10 minutes, or until the cheese is melted and bubbly.
7. Cut into slices and serve immediately.

18. Make-Ahead Freezer Breakfast Sandwiches

These make-ahead freezer breakfast sandwiches are a lifesaver on busy mornings. Simply assemble the sandwiches, wrap them individually, and freeze them for a quick and easy breakfast that you can grab and go.

Protein per serving: Approximately 18g per sandwich
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 6 English muffins, split
• 6 large eggs
• 6 slices of cheese (cheddar, provolone, or your favorite)
• 6 slices of cooked bacon or sausage patties

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Place the English muffins on a baking sheet and toast for 5-7 minutes, or until lightly golden.
3. While the English muffins are toasting, cook the eggs to your liking (scrambled, fried, or baked in a sheet pan and cut into squares).
4. Assemble the sandwiches by placing a slice of cheese, a cooked egg, and a slice of bacon or a sausage patty on each English muffin half.
5. Top with the other half of the English muffin.
6. Let the sandwiches cool completely, then wrap each one individually in plastic wrap or aluminum foil.
7. Store in the freezer for up to 3 months.
8. To reheat, unwrap the sandwich and microwave for 1-2 minutes, or until heated through.

19. Biscuits and Gravy Casserole

This comforting casserole is a breakfast classic with a meal-prep twist. Fluffy biscuits are baked on top of a creamy sausage gravy, creating a hearty and satisfying meal that can be enjoyed throughout the week.

Protein per serving: Approximately 20g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground sausage
• 1/4 cup all-purpose flour
• 2 cups milk
• 1 can (16.3 ounces) refrigerated biscuits
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, cook the ground sausage over medium heat until browned. Drain off any excess grease.
3. Sprinkle the flour over the cooked sausage and stir to combine. Cook for 1 minute.
4. Gradually whisk in the milk until the gravy is smooth and thickened.
5. Season with salt and pepper to taste.
6. Pour the sausage gravy into a greased 9×13 inch baking dish.
7. Separate the biscuits and arrange them on top of the gravy.
8. Sprinkle with shredded cheese.
9. Bake for 15-20 minutes, or until the biscuits are golden brown and the gravy is bubbly.
10. Let it cool slightly before serving.

20. Sweet Potato and Black Bean Breakfast Hash

This vegetarian breakfast hash is a healthy and flavorful way to start your day. It’s packed with protein and fiber from the sweet potatoes and black beans, and it’s a great way to get a serving of vegetables in the morning.

Protein per serving: Approximately 15g per serving
Cost: Varies depending on ingredients, but generally very affordable.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 ounces) black beans, rinsed and drained
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste
• Optional toppings: avocado, salsa, cilantro, fried egg

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the diced sweet potatoes, onion, and bell pepper to the skillet.
3. Cook, stirring occasionally, until the sweet potatoes are tender and the vegetables are softened.
4. Stir in the black beans, chili powder, cumin, salt, and pepper.
5. Cook for another 2-3 minutes, or until the black beans are heated through.
6. Serve immediately with your favorite toppings.

Conclusion

With these 20 cheap and high-protein breakfast meal-prep recipes, you’ll have no excuse to skip the most important meal of the day. By taking a little time to plan and prepare your breakfasts in advance, you can save time, money, and ensure you’re starting your day with a healthy and delicious meal. So, pick a few recipes to try this week and see how easy and enjoyable meal prepping can be!