31 High Protein Meal Prep Breakfast Recipes

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