14 High-Protein Breakfast Meal Prep Recipes

Did you know that incorporating protein into your breakfast can help boost your metabolism and keep you full longer? If you’re looking to jumpstart your day with energy and nutrition, our list of 14 high-protein breakfast meal prep recipes is just what you need! From protein-packed overnight oats to savory spinach and feta egg muffins, this blog will guide you through delicious and easy-to-make recipes that will make your mornings not only quicker but also healthier.

Protein-Packed Overnight Oats

These Protein-Packed Overnight Oats combine creamy texture with rich flavors, making for a nutritious and satisfying breakfast option.

Ingredients:

1 cup rolled oats
1 cup milk of choice
1/2 cup Greek yogurt
2 tablespoons chia seeds
1 tablespoon honey or maple syrup
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/2 cup mixed berries (fresh or frozen)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a bowl, combine rolled oats, chia seeds, and cinnamon.

2. In another bowl, whisk together milk, Greek yogurt, honey or maple syrup, and vanilla extract.

3. Pour the wet mixture into the dry mixture and stir until well combined.

4. Add mixed berries and gently fold them into the oat mixture.

5. Divide the mixture into jars or containers and refrigerate overnight.

6. In the morning, give the oats a good stir and enjoy them cold or warm them up if preferred.

Tips:

For added protein, mix in a scoop of your favorite protein powder.
Experiment with different fruits, nuts, or nut butter for variety.
Prepare a few jars at once for a quick grab-and-go breakfast throughout the week.

Savory Spinach and Feta Egg Muffins

These Savory Spinach and Feta Egg Muffins are a delightful blend of fresh spinach and tangy feta cheese, perfect for a quick breakfast or snack.

Ingredients:

6 large eggs
1 cup fresh spinach, chopped
1/2 cup feta cheese, crumbled
1/4 cup milk
1/4 cup bell pepper, diced
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 tablespoon olive oil

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 350°F (175°C) and grease a muffin tin with olive oil.

2. In a large mixing bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder until well combined.

3. Stir in the chopped spinach, diced bell pepper, and crumbled feta cheese.

4. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.

5. Bake in the preheated oven for 20 minutes, or until the egg muffins are set and lightly golden on top.

6. Allow the muffins to cool for a few minutes before removing them from the tin.

7. Serve warm or store in the fridge for a quick on-the-go breakfast!

Tips:

Feel free to customize the vegetables based on your preferences.
These muffins freeze well; just reheat in the microwave for a quick meal.
Experiment with different cheeses for varied flavors!

Greek Yogurt Parfait with Berries and Nuts

This Greek Yogurt Parfait with Berries and Nuts is a delightful fusion of creamy, tangy yogurt, fresh berries, and crunchy nuts, making it the perfect healthy breakfast or snack.

Ingredients:

2 cups Greek yogurt
1 cup mixed berries (strawberries, blueberries, raspberries)
1/4 cup granola
1/4 cup mixed nuts (almonds, walnuts, pecans)
2 tablespoons honey or maple syrup
1 teaspoon vanilla extract (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a medium bowl, mix the Greek yogurt with the vanilla extract if using.

2. In serving glasses or bowls, add a layer of Greek yogurt at the bottom.

3. Add a layer of mixed berries on top of the yogurt.

4. Sprinkle some granola over the berries for crunch.

5. Repeat the layers until the glasses are filled, finishing with a layer of berries on top.

6. Drizzle honey or maple syrup over the top and sprinkle the mixed nuts.

7. Serve immediately and enjoy your delicious parfait!

Tips:

Feel free to use any berries you love or have on hand for a unique flavor.
For a dairy-free option, substitute Greek yogurt with coconut or almond yogurt.
Make ahead by prepping the yogurt and cutting the berries, but assemble just before serving for best texture.

Quinoa and Black Bean Breakfast Bowls

These Quinoa and Black Bean Breakfast Bowls are a delicious, nutritious way to start your day, packed with protein and vibrant flavors from spices and fresh ingredients.

Ingredients:

1 cup quinoa, rinsed
2 cups vegetable broth
1 can (15 oz) black beans, rinsed and drained
1 ripe avocado, diced
1 cup cherry tomatoes, halved
1/2 cup corn, fresh or frozen
1 lime, juiced
1/2 teaspoon cumin
1/2 teaspoon paprika
Salt and pepper to taste
Fresh cilantro for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a medium saucepan, combine quinoa and vegetable broth; bring to a boil.

2. Reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is fluffy and liquid is absorbed.

3. In a large bowl, combine cooked quinoa, black beans, diced avocado, cherry tomatoes, corn, lime juice, cumin, paprika, salt, and pepper; mix well.

4. Spoon the mixture into serving bowls and garnish with fresh cilantro if desired.

Tips:

For added flavor, consider roasting the corn before adding it to the bowl.
Feel free to customize the toppings with your favorite ingredients such as cheese or spicy sauces.
This dish can be made ahead of time and stored in the refrigerator for a quick breakfast option.

Maple Almond Protein Pancakes

These Maple Almond Protein Pancakes are a delightful blend of nutty almond flavor and sweet maple syrup, making for a nutritious and satisfying breakfast option.

Ingredients:

1 cup almond flour
1/2 cup rolled oats
1/4 cup vanilla protein powder
1 teaspoon baking powder
1/4 teaspoon salt
2 large eggs
1/2 cup unsweetened almond milk
2 tablespoons maple syrup
1 teaspoon vanilla extract
1 tablespoon coconut oil (for cooking)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a large mixing bowl, combine almond flour, rolled oats, protein powder, baking powder, and salt.

2. In a separate bowl, whisk together the eggs, almond milk, maple syrup, and vanilla extract until smooth.

3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.

4. Heat a non-stick skillet over medium heat and add coconut oil.

5. Pour 1/4 cup of the batter onto the skillet for each pancake. Cook until bubbles form on the surface, about 3-4 minutes.

6. Flip the pancakes and cook for an additional 2-3 minutes until golden brown. Repeat with remaining batter.

7. Serve warm topped with additional maple syrup or your choice of fruit.

Tips:

For fluffier pancakes, let the batter rest for 5 minutes before cooking.
You can substitute maple syrup with honey for a different flavor.
Store any leftovers in an airtight container in the fridge for up to 3 days.

Cottage Cheese and Berry Breakfast Jars

This Cottage Cheese and Berry Breakfast Jar is a delightful combination of creamy cottage cheese and vibrant berries, making it a nutritious and colorful way to start your day.

Ingredients:

2 cups cottage cheese
1 cup mixed berries (strawberries, blueberries, raspberries)
2 tablespoons honey or maple syrup
1 teaspoon vanilla extract
¼ cup granola
1 tablespoon chia seeds (optional)
Fresh mint leaves for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a medium bowl, combine the cottage cheese, honey or maple syrup, and vanilla extract. Mix well until fully blended.

2. Layer the mixture in jars starting with the cottage cheese mix, followed by a layer of mixed berries, and then a layer of granola.

3. Repeat the layers until the jars are filled, leaving some berries for topping if desired.

4. Sprinkle chia seeds on top if using, and add fresh mint leaves for garnish.

5. Serve immediately or refrigerate for up to 2 hours for a chilled option.

Tips:

Feel free to use any combination of berries based on seasonal availability.
For added sweetness, adjust the honey or maple syrup according to your taste.
Make these jars in advance for a quick breakfast option during busy mornings.
Substitute granola with nuts or seeds for a nutty crunch.

Sweet Potato and Turkey Sausage Hash

This Sweet Potato and Turkey Sausage Hash is a delightful blend of savory turkey sausage and sweet, earthy sweet potatoes, making it a nutritious and flavorful meal option.

Ingredients:

2 medium sweet potatoes, peeled and diced
1 pound turkey sausage, casings removed
1 bell pepper, chopped
1 small onion, chopped
2 cloves garlic, minced
1 teaspoon smoked paprika
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons olive oil
4 eggs (optional, for serving)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. In a large skillet, heat 2 tablespoons of olive oil over medium heat.

2. Add the diced sweet potatoes and cook for about 10 minutes, stirring occasionally, until they start to soften.

3. Add the chopped onion, bell pepper, and garlic to the skillet; cook for another 5 minutes until the vegetables are tender.

4. Push the veggies to one side and add the turkey sausage to the skillet; cook until browned, about 5-7 minutes, breaking it apart with a spatula.

5. Sprinkle the smoked paprika, salt, and black pepper over the mixture and stir everything together to combine.

6. If using eggs, make small wells in the hash, crack an egg into each well, and cover the skillet until the eggs are cooked to your liking, about 3-5 minutes.

Tips:

For added flavor, consider garnishing with chopped fresh herbs like parsley or cilantro before serving.
You can customize the hash by adding other veggies such as spinach or zucchini.
This dish can be made ahead of time and reheated for a quick breakfast or meal throughout the week.

Chocolate Banana Protein Smoothie

This Chocolate Banana Protein Smoothie is a deliciously satisfying blend of rich chocolate and creamy banana flavors, perfect for a quick breakfast or post-workout boost.

Ingredients:

1 medium ripe banana
1 cup almond milk (or any milk of your choice)
1 tablespoon unsweetened cocoa powder
1 scoop chocolate protein powder
1 tablespoon peanut butter (or almond butter)
1/2 cup ice cubes

Preparation Time: 5 minutes

Cooking Time: 0 minutes

Total Time: 5 minutes

Instructions:

1. In a blender, combine the ripe banana, almond milk, cocoa powder, protein powder, and peanut butter.

2. Add the ice cubes to the blender.

3. Blend on high until all ingredients are smooth and creamy.

4. Taste and adjust sweetness if needed by adding a little honey or a sweetener of your choice.

5. Pour into a glass and enjoy immediately!

Tips:

For extra creaminess, use frozen banana slices instead of fresh bananas.
Feel free to add spinach or kale for a nutrient boost without altering the flavor much.
You can substitute peanut butter with any nut butter or omit it for a lower-calorie version.
This smoothie can be prepped the night before; just blend in the morning for a quick breakfast.

Egg White Veggie Scramble in a Jar

This Egg White Veggie Scramble in a Jar is a nutritious and convenient meal packed with fresh vegetables and delightful flavors, perfect for busy mornings.

Ingredients:

1 cup egg whites
1/2 cup bell peppers, diced
1/4 cup onion, diced
1/2 cup spinach, chopped
1/4 cup tomatoes, diced
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
1 tablespoon feta cheese (optional)

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat.

2. Add the diced onion and bell peppers, sautéing for about 3 minutes until softened.

3. Stir in the chopped spinach and tomatoes, cooking for another 2 minutes until the spinach wilts.

4. Pour in the egg whites, then season with salt and pepper. Cook until the eggs are set, stirring occasionally, about 3-5 minutes.

5. If desired, sprinkle feta cheese on top and remove from heat.

6. Allow to cool slightly before transferring to a jar for storage.

Tips:

You can customize this recipe by adding other vegetables like zucchini or mushrooms.
Make it ahead of time and store in the fridge for a quick meal option during the week.
Reheat in the microwave for 1-2 minutes before serving.

Peanut Butter Banana Protein Bars

These Peanut Butter Banana Protein Bars combine the rich flavors of peanut butter and banana, providing a delicious and nutritious snack that fuels your day.

Ingredients:

2 ripe bananas
1 cup natural peanut butter
1/4 cup honey or maple syrup
1 cup rolled oats
1/2 cup vanilla protein powder
1/4 teaspoon salt
1/2 teaspoon cinnamon (optional)
1/4 cup chocolate chips (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat the oven to 350°F (175°C) and line an 8×8 inch baking dish with parchment paper.

2. In a large mixing bowl, mash the ripe bananas until smooth.

3. Add the peanut butter, honey (or maple syrup), and mix until well combined.

4. Stir in the rolled oats, protein powder, salt, and cinnamon until everything is evenly mixed.

5. If using, fold in the chocolate chips.

6. Transfer the mixture into the prepared baking dish and press it down firmly into an even layer.

7. Bake for 20 minutes, or until the edges turn golden brown.

8. Allow the bars to cool completely before cutting them into squares.

Tips:

For a healthier option, reduce the amount of honey or maple syrup.
Store bars in an airtight container in the fridge for up to a week.
Feel free to add nuts or dried fruits for extra texture and flavor.

Chia Seed Pudding with Almond Milk

This Chia Seed Pudding with Almond Milk is a delightful blend of creamy almond milk and nutritious chia seeds, offering a deliciously healthy treat packed with flavor and texture.

Ingredients:

1/2 cup chia seeds
2 cups unsweetened almond milk
2 tablespoons maple syrup (or honey)
1 teaspoon vanilla extract
1/4 teaspoon salt

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 2 hours (includes chilling time)

Instructions:

1. In a medium bowl, whisk together the almond milk, maple syrup, vanilla extract, and salt until well combined.

2. Add the chia seeds to the almond milk mixture and stir well to ensure the seeds are evenly distributed.

3. Cover the bowl and refrigerate for at least 2 hours, or overnight for the best results, allowing the chia seeds to absorb the liquid and thicken.

4. After chilling, give the pudding a good stir. If it is too thick, add a splash of almond milk to reach your desired consistency.

5. Serve the chia seed pudding in bowls or jars and top with your favorite fruits, nuts, or granola.

Tips:

For added flavor, consider mixing in a pinch of cinnamon or cocoa powder before refrigerating.
Top with fresh berries, sliced bananas, or shredded coconut for a delicious garnish.
Store any leftovers in the refrigerator for up to 5 days for a quick breakfast or snack.

Honey Almond Protein Granola

This Honey Almond Protein Granola is a perfect blend of sweet honey, crunchy almonds, and hearty oats that will energize your mornings or serve as a delicious snack.

Ingredients:

3 cups rolled oats
1 cup sliced almonds
1/2 cup honey
1/4 cup almond butter
1/2 cup vanilla protein powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 cup dried fruit (optional)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. In a large mixing bowl, combine rolled oats, sliced almonds, salt, and cinnamon.

3. In a small saucepan, warm honey and almond butter over low heat until melted and well combined.

4. Pour the honey and almond butter mixture over the dry ingredients and stir until everything is well coated.

5. Sprinkle in the protein powder and mix again until evenly distributed.

6. Spread the granola mixture evenly onto the prepared baking sheet.

7. Bake for 20-25 minutes, stirring halfway through, until golden brown.

8. Remove from the oven and let it cool completely before breaking into pieces.

9. If desired, mix in dried fruit after cooling.

Tips:

Store in an airtight container to maintain freshness.
Customize with your favorite nuts or seeds for added flavor.
Add chocolate chips after baking for a sweet treat.

Smoked Salmon and Avocado Toast

Smoked Salmon and Avocado Toast is a delightful dish that perfectly balances creamy avocado with the rich flavors of smoked salmon, creating a satisfying yet light meal.

Ingredients:

2 slices whole grain bread
1 ripe avocado
4 oz smoked salmon
1 tbsp lemon juice
Salt to taste
Freshly ground black pepper to taste
1 tbsp capers (optional)
Fresh dill for garnish (optional)

Preparation Time: 5 minutes

Cooking Time: 0 minutes

Total Time: 5 minutes

Instructions:

1. Toast the whole grain bread slices until golden brown.

2. In a bowl, mash the ripe avocado with lemon juice, salt, and pepper until smooth.

3. Spread the mashed avocado evenly on each slice of toasted bread.

4. Layer the smoked salmon on top of the avocado.

5. If desired, sprinkle capers and garnish with fresh dill.

6. Serve immediately and enjoy your delicious Smoked Salmon and Avocado Toast!

Tips:

Choose a ripe avocado for the best flavor and creaminess.
Feel free to add additional toppings such as sliced radishes or cherry tomatoes for extra freshness.
For a bit of spice, consider adding a pinch of red pepper flakes on top.

Lentil Breakfast Bowl with Poached Eggs

This Lentil Breakfast Bowl with Poached Eggs is a nutritious and satisfying way to start your day, combining earthy lentils with perfectly poached eggs and a hint of spices.

Ingredients:

1 cup cooked lentils
2 large eggs
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup chopped spinach
1/4 cup crumbled feta cheese
1 tablespoon chopped fresh parsley
1 tablespoon lemon juice

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a skillet over medium heat, add olive oil, cumin, smoked paprika, salt, and pepper, and sauté for 1 minute until fragrant.

2. Add cooked lentils and spinach to the skillet, stirring to combine. Cook for 5 minutes until heated through.

3. While the lentils are cooking, bring a pot of water to a gentle simmer. Crack the eggs into small bowls.

4. Create a gentle whirlpool in the simmering water and carefully drop in the eggs. Poach for 3-4 minutes until the whites are set but yolks are still runny.

5. Remove the poached eggs with a slotted spoon and drain on a paper towel.

6. To serve, divide the lentil mixture into bowls, top with poached eggs, sprinkle feta, parsley, and drizzle with lemon juice.

Tips: