Make any of these high protein meal prep breakfasts once and enjoy all week!
A high protein breakfast can help keep you full, energized, and focused throughout the morning, but let’s be real…. mornings can get crazy. While a bowl of high protein cereal will work in a pinch, you deserve to start your day with a meal that’s truly satisfying.
So, instead of fueling your morning with coffee, grabbing a slice of toast as you walk out the door, or skipping breakfast altogether, you can do a little work once and enjoy a high protein breakfast every morning. Even the most chaotic ones.
Whether you have hours to devote to meal prep on the weekends or just a few minutes before bed, you can set yourself up for a well-fueled day. Whether you need a high protein breakfast without eggs, protein oats, a breakfast sandwich, or something a little heartier, you’ll find it here!
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Why starting your day with protein matters
Fueling your body with a high-protein breakfast first thing in the morning sets the tone for your entire day. As a dietitian, I always recommend making protein a priority in the morning for a few key reasons:
- Helps you meet your daily protein needs: Your body depends on protein for muscle repair, hormone production, and essential functions, and spreading your intake throughout the day makes it easier to get enough.
- Keeps you full longer: A protein-rich breakfast helps curb hunger and reduces the chances of feeling snacky mid-morning. You’ll stay satisfied and energized instead of watching the clock for your next meal.
- Supports balanced blood sugar and appetite regulation: Protein slows digestion and helps regulate appetite hormones, making it easier to avoid energy crashes and overeating later in the day.
If you’ve ever felt starving by 10 AM, even after eating breakfast, bumping up the protein in your morning meal could be a game-changer. Each of the recipes below has at least 15 grams of protein per serving.
12 Sweet high protein meal prep breakfasts
Cinnamon Roll Overnight Oats
24 grams of protein per serving
A sweet spin on traditional overnight oats, this recipe uses a little butter and plenty of cinnamon to give each bite a decadent cinnamon roll flavor while balancing everything out with an impressive 24 grams of protein.
Get the recipe from Graciously Nourished
Baked Apple Pie Oatmeal
16 grams of protein per serving
This baked oatmeal gets a fiber boost from the dates as a natural sweetener and thanks to milk, collagen, and chia seeds, you’ll get 16 grams of protein in every serving!
Get the recipe from Fit As A Mama Bear
Tiramisu Overnight Oats
26.8 grams of protein per serving
This protein packed breakfast tastes like dessert and is loaded with 27 grams of protein!
Get the recipe from Eat and Thrive Kitchen
Cottage Cheese Overnight Oats
19 grams of protein per serving
If you usually make your overnight oats with Greek yogurt, give this protein-rich twist a try with cottage cheese! And if you’re not a fan of cottage cheese texture, don’t worry. Blending everything together keeps this breakfast smooth and creamy.
Get the recipe from Frozen Bananas
Protein Overnight Oats
29 grams of protein per serving
With 5 simple ingredients, you can meal prep your breakfast in just 5 minutes and use your favorite flavor of protein powder!
Get the recipe from Zardy Plants
High Protein Gingerbread Overnight Oats
27 grams of protein per serving
This protein-packed porridge is made with just 9 simple ingredients and almost zero effort. It’s like eating dessert for breakfast, but better!
Get the recipe from The Oregon Dietitian
Healthy Protein Waffles (no protein powder!)
15 grams of protein per serving
These protein-rich waffles need just 3 ingredients to make: eggs, cottage cheese, and oats! Each serving has 15 grams of protein and can be prepped ahead for a simple, sweet, and high protein breakfast all week.
Get the recipe from Cinnamon and Kale
Blended Cottage Cheese with Fruit Cups
33 grams of protein per serving
Whipping cottage cheese and honey creates a luxuriously smooth and creamy base for fruit, chia seeds, and nuts. One serving has an impressive 33 grams of protein and can easily be made ahead of time!
Get the recipe at Graciously Nourished
Greek Yogurt Protein Fluff
22.5 grams of protein per serving
This Greek yogurt protein fluff is deliciously light and fluffy and has 22.5 grams of protein per serving.
Get the recipe from Like Hot Keto
Chia Protein Pudding
34.4 grams of protein per serving
This overnight chia seed protein pudding is creamy, delicious, and the perfect high-protein breakfast or post-workout treat. It’s easy to make and has over 30 grams of protein per serving!
Get the recipe from Like Hot Keto
Easy Quinoa Overnight Oats
24 grams of protein per serving
If you like the idea of overnight oats but don’t love the texture, these quinoa overnight oats are worth a try. They can be prepped ahead of time and each serving gives you 24 grams of protein to start your day!
Get the recipe from The PCOS Nutritionist Alyssa
Matcha Overnight Oats
17 grams of protein per serving
Love matcha lattes? Try them in oats! These matcha overnight oats are a healthy, quick and easy make-ahead breakfast option, high in protein, with 17g per serving!
Get the recipe from Love Incredible Recipes
19 High protein savory breakfasts to meal prep
High Protein Breakfast Burrito with Veggies
27 grams of protein per serving
Combining eggs and egg whites adds extra protein to these wraps while helping to keep them balanced. You can easily make a week’s worth of burritos at once and warm up for a quick and easy high protein breakfast each morning.
Get the recipe from Graciously Nourished
Healthy Breakfast Bagel Sandwiches
24 grams of protein per serving
With baked eggs, sliced turkey, and cheese, these bagel sandwiches have an impressive 24 grams of protein and are incredibly savory and satisfying. They keep well in the refrigerator or freezer for an easy weekday morning breakfast.
Get the recipe from Graciously Nourished
Easy Turkey Sausage Breakfast Casserole with Sweetpotatoes
25 grams of protein per serving
Sweetpotatoes add a hint of sweetness to this savory egg and turkey sausage bake. You can make a big pan on the weekend and portion out to enjoy a high protein, balanced breakfast all week long.
Get the recipe from Bucket List Tummy
Healthy Pesto Egg Breakfast Sandwich
20 grams of protein per serving
These delicious breakfast sandwiches with pesto are a convenient, grab-and-go breakfast. A great breakfast meal prep option because they can be stored in the freezer for up to 1 month.
Get the recipe from Haute and Healthy Living
Savory Quinoa Breakfast Bake
27 grams of protein per serving
A healthy breakfast bake with quinoa and Mexican-inspired flavors! This recipe makes 4 large servings and tastes even better the next few days. Each slice has 25 grams of protein and 5.6 grams of fiber
Get the recipe from Moderately Messy RD
High Protein Bagels
26.6 grams of protein per serving
These high protein bagels are easy to make, ready in under an hour, and can easily be prepped for a week of breakfast at a time.
Get the recipe from Fit Liz Kitchen
Mexican Sheet Pan Chorizo Frittata
21.3 grams of protein per serving
A one-pan breakfast meal prep meal full of Tex-Mex flavor and 21 grams of protein per serving.
Get the recipe from A Latin Flair
Slow Cooker Pork Carnitas and Eggs Breakfast Tacos
16.9 grams of protein per serving
This recipe uses a slow cooker for a meal prep breakfast that’s truly hands off. Flavorful pork carnitas are paired with scrambled eggs and toppings wrapped in warm tortillas.
Get the recipe from A Latin Flair
Eggs Benedict Casserole
16.9 grams of protein per serving
This Eggs Benedict Casserole is packed with all the flavors of a classic eggs benedict, but is so much easier to make. The eggs are fully cooked, of course, but it's nonetheless an easy and delicious way to serve up brunch!
Get the recipe from Chew Out Loud
Fluffy Ricotta Scrambled Eggs
16 grams of protein per serving
If you’re worn out on traditional scrambled eggs, try these luxuriously creamy ricotta eggs. Make a batch and enjoy them all week long.
Get the recipe from Little Nomads Recipes
Vegan Bacon, Leek, and Mushroom Frittata
33 grams of protein per serving
A vegan breakfast that has an impressive 33 grams of protein and can be meal prepped for the week! It’s made with a tofu and savory chickpea flour base and packed with plant-based protein and hearty flavors.
Get the recipe from Vegan Dollhouse
Vegan Frittata Recipe with Tofu (Gluten-free)
16 grams of protein per serving
These mini tofu frittatas are a high-protein, make-ahead breakfast perfect for busy mornings. They can be meal prepped in advance and enjoyed hot or cold, making them a convenient and satisfying option for any schedule.
Get the recipe from Vegan Dollhouse
Sausage and Cheese Frittata
45 grams of protein per serving
Make this sausage and cheese frittata at the start of the week, keep in the fridge, and enjoy for your breakfast all week. Each serving has an impressive 45 grams of protein!
Get the recipe from What To Have For Dinner Tonight
Baked Eggs Sweet Potato Casserole
15.5 grams of protein per serving
This hearty breakfast casserole features eggs, sweetpotatoes, turkey sausage, peppers, and onions for a nutrient-rich and high protein meal you can eat all week.
Get the recipe from Nkechi Ajaeroh
Spinach Feta Egg White Wrap
33 grams of protein per serving
Looking for a savory meal prep breakfast option? These spinach, feta and egg white wraps are freezer friendly and packed with 33g of protein per wrap.
Get the recipe from Nourished by Nic
Savory Cottage Cheese Breakfast Muffins
16 grams of protein per serving
These savory breakfast muffins are the perfect option for busy mornings! With 16g of protein per muffin and full of veggies, these are a grab-and-go breakfast perfect for meal prep.
Get the recipe from Nourished by Nic
Ground Turkey Sweet Potato Hash
35 grams of protein per serving
This turkey sweet potato hash packs in 35 grams of protein per serving and helps you start your morning with some veggies!
Get the recipe from The PCOS Nutritionist Alyssa
Beef & Cheese Breakfast Biscuits
One of these large biscuits provides 20.5 grams of protein
Enjoy these large savory Beef and Cheese Breakfast Biscuits for a high protein breakfast with 20.5 grams each. These are great for meal prep and freeze well to prep well ahead for busy mornings.
Get the recipe from Delightfully Fueled
Veggie Loaded Breakfast Taco Casserole
20 grams of protein per serving
This breakfast taco casserole is your answer to an easy make ahead breakfast or weeknight dinner that the whole family will love. Packed with 20g of protein per serving plus 6g of fiber from beans and veggies, it will keep you full and satisfied for hours.
Get the recipe from Sarah Gold Nutrition
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