High Protein Breakfast Meal Prep to Start Your Morning Right

Garnishing toast with all your favorite breakfast foods is a great way to get the essential protein and vitamins needed to fuel your day. Avocado toast is a popular choice for days when you want a light and easy breakfast, but let’s elevate this delicious classic! Our loaded avocado toast with eggs and chopped chicken is a more filling and hearty alternative with 229 calories and 28g of protein per serving.

This is a traditional rustic Moroccan dish that is usually served at a late breakfast or brunch. Shakshuka is bursting with bright flavors like red onion, ginger, and cumin, which are perfect for waking up in the morning. The Berber omelet is anything but boring, packing a punch of almost 30g of protein for 4 eggs!

This recipe calls for a tomato sauce that you can prepare at the beginning of the week, making this the perfect meal for rushed or tired mornings. You’ll start by sauteing your onions and some garlic in a pan before adding olives and tomato sauce. Then, toss in your eggs and let them cook. This meal is best served with pita bread, rice, or even quinoa!

Sweet potatoes are an excellent complex carb for the morning because of the high concentration of fiber, an essential nutrient that plays a role in stable energy distribution. The candied flavor of a sweet potato is deliciously balanced by savory eggs and creamy feta, but don’t take my word for it, try it yourself!

Start by cooking shredded sweet potato on a skillet for about 5 minutes on each side over high heat. Once the hash brown begins to crispen up, crack in your eggs and cover until the eggs are cooked through. Garnish with crumbled feta and avocado for a deliciously robust fried egg recipe with 17g of protein.

Breakfast casseroles are the perfect meal prep option. You can make them in batches in your free time and pop them in the microwave or oven whenever you need them. These personal tater tot breakfast casseroles turn your favorite guilt foods, like tater tots and cheese, into a high-protein alternative. Each serving has 472 calories and 38g of protein.

To make this tater-tot bake, you’ll layer personal baking tins with beaten eggs, cooked turkey, spinach, cauliflower tater tots, and cheese. Bake for 26 minutes or until the cheese is golden brown.

If tater tots aren’t your thing, try this sweet potato and zucchini casserole. In this version, you can pack in even more micronutrients like fiber and manganese from the produce. For comparison, this breakfast bake has 329 calories per serving and 34g of protein. So, while they are similar in protein value, this version is lower in calories.

You can prepare these turkey breakfast casseroles the same way as the tater tot recipe above, but this variation requires more prep time for cutting vegetables and roasting sweet potatoes. However, it’ll all be worth it in the morning!

Fried rice is a convenient go-to meal for any time of day. For savory breakfast lovers, fried rice can hit the spot when you want a filling meal with an umami kick. 5-ingredient fried rice is simple to throw together. You’ll need instant or day-old rice, soy sauce, shredded/chopped rotisserie chicken, frozen veggies, and 2 eggs. You can start by (optional) blooming garlic for flavor, then throw all your ingredients in the same skillet to cook! It may seem simple, but this 5-ingredient meal packs 37g of protein per serving.

Aside from being fun to say, our ricotta frittata recipe is perfect for the morning time because it balances a mix of protein, healthy fats, and carbs. Frittatas are a relaxed breakfast or brunch dish that will only require one pan and a few minutes of prep work for your produce. This recipe takes less than half an hour and has 25g of protein per serving

In a skillet, you’ll brown onion and sausage then add spinach to wilt. Next, throw in your scrambled egg mixture with your toppings, garnish with your choice of peppers, onions, and cheese, and cover to cook in the oven for 12-15 minutes.

Need a dense and filling breakfast that fuels your body through the busy morning? Try this breakfast salmon bake with 42g of protein per serving. In an oven-safe skillet, start by searing the salmon fillets followed by your vegetables. Set the skillet aside and whisk your eggs in a separate bowl. Flake the salmon apart and add back to the skillet with your eggs and veggies. This should bake in the oven for about 20 minutes until the top is golden. Enjoy!

This is a high-calorie and high-protein breakfast idea to nourish your body early in the day. Packed with macro and micro-nutrients, healthy breakfast hash is fuel for both the brain and body. A breakfast hash offers variety because you can always tailor the ingredients to your liking. For example, if you aren’t a fan of squash, try substituting it with sweet potato. Coming in at over 800 calories and 42g of protein per serving, our recipe is perfect for active or busy days.

This is a high-protein low-fat breakfast recipe that is quick and easy to prepare. All you have to do is lay back and let it cook in the oven! In an oven-safe skillet, add salsa, black beans, and corn then mix. Form two holes in the middle for your eggs and crack them directly into the skillet. Bake for 25 minutes then top with avocado for an easy huevos rancheros recipe packing 22g of protein and only 9g of fat.

Baked Sweet Potato Oatmeal With Protein
While this recipe may take a few more steps and an extra pinch of love than some of the highlighted egg recipes, this baked sweet potato oatmeal is worth it! This oatmeal may taste like a sweet treat, but it’s still packed with 23g of protein per serving. The complex carbs in a sweet potato pair perfectly with the fibrous oats and protein powder to create a nutrient-dense breakfast that will also satisfy your sweet tooth!

Protein pancakes are very popular online, but making them taste as good as they look in pictures can be a challenge. The most important part of a stellar protein pancake is choosing high-quality ingredients. Similar to the rules about cooking with alcohol, never use cheap or subpar-quality protein powder in your recipes hoping the flavor will cook down or be masked by other ingredients. We’ve laid out the best ingredients and perfect measurements for the dreamiest chocolate-protein pancakes that will motivate you to get up in the morning.

This one’s so good you’ll think you’re eating dessert! Bananas are a beneficial breakfast food because they are rich in nutrients like potassium and B6 vitamins. Even though this recipe acknowledges a 4-hour cooking time, the prep work for the recipe is relaxed.

To prepare banana pudding overnight oats, start by browning banana slices in a skillet over medium-high heat. While these are browning, you can make your cream in the blender using milk and vanilla. Combine your cream with chia seeds and layer into jars with banana and granola. Once they are prepared, the jars need at least 4 hours in the fridge for the chia to bloom. 22g of protein has never tasted so sweet!

If your stomach doesn’t like gluten in the morning or you’re completely intolerant, this recipe is for you. These gluten-free protein waffles creatively utilizes a mix of almond flour and protein powder for the ‘dry’ ingredient mixture. Ingredients like banana and egg whites make sure they come out soft and fluffy every time. Just be sure to use a waffle iron you like!

A traditional pancake made with regular flour may be a heavy option to eat so bright and early in the morning. Heavy carbs in the morning can lead to sluggishness and tiredness earlier in the day, so be careful when you eat a carb-heavy breakfast. This recipe for cottage cheese pancakes takes everything you love about traditional pancakes and elevates them with important nutrients.

This can be your high-protein replacement for coffee cake. While it’s not a coffee flavored cake, it is a cake that is perfectly paired with a morning cup of coffee! Oven-baked protein and oat cake starts with a base of ingredients like protein powder and finely ground oats. Once mixed with some flavorful ingredients like peanut butter, cacao nibs, and chia, you can bake in the oven for about 20 minutes total. Each serving of this high-protein breakfast has 54g of protein and almost 600 calories.

A good high-protein breakfast doesn’t have to take morning to prepare. Get ahead of the game and meal prep these quick and easy key-lime protein mousses with 36g of protein for when you’re on the go in the morning. The two main steps are to gather your ingredients and blend them together. In minutes, you’ll have a smooth cream made with lime juice, chia seeds, and vanilla pudding. Layer a jar with graham crackers at the bottom, add a healthy serving of mousse, and garnish with lime slices.

Some days, there really is no time for breakfast. Instead of sacrificing the most important meal of the day, make something quick in the microwave that you can eat while you’re on the go. Keep it simple with eggs, spinach, and cheese, or add extra protein by cooking down some turkey. If you have 15 minutes in the morning, these microwave frittatas are a filling option for a high-protein breakfast with 24g of protein.

For 34g of protein, you can’t beat this easy carrot cake oatmeal that can be prepared in under 10 minutes. First, cook oats as you normally would and set aside. Mix almond milk and protein powder together to make a sweet liquid to pour over the oats. Add the remaining ingredients like nutmeg, cinnamon, and almonds to enjoy.

We’ve covered a couple breakfast casseroles so far, but nothing like this one! Superfoods are a category of nutrient-dense whole foods that have rich levels of vitamins, minerals, and antioxidants. You can make this superfood casserole by preparing quinoa, turkey, and eggs separately, and then adding them back to a casserole dish with tomatoes, green onions, and layers of cheese. Bake for 25 minutes at 450 degrees.

Try this unique wrap when you’re on the go! Omelets are a tasty way to get protein in your breakfast from the eggs, but it isn’t always the easiest to eat when you are in a rush. Thankfully, this innovative recipe for turkey and veggie omelet rolls looks at omelets in a new way.

Instead of being laid out on a plate and folded over, you can use your omelet as a wrapper like a tortilla to hold all of your toppings: turkey, pepper, and cheese.