15 Make-Ahead High-Protein Breakfasts

Are you tired of rushed mornings and lackluster breakfasts? With a whopping 30% of Americans skipping breakfast entirely, it’s time to change the narrative! In this article, we’re sharing 15 delicious make-ahead high-protein breakfasts that will fuel your day and keep you satisfied. From Overnight Protein Power Oats to Almond Flour Protein Pancakes, you’ll discover nutritious and easy meal prep options that ensure you never miss out on the most important meal of the day!

Shop Our Must-Haves

Overnight Protein Power Oats

This Overnight Protein Power Oats recipe is a nutritious and delicious way to kickstart your mornings. Packed with creamy peanut butter and fresh fruit, these oats combine convenience with irresistible flavors.

Ingredients:

• 1 cup rolled oats
• 1 cup unsweetened almond milk
• 2 tablespoons peanut butter
• 1 tablespoon honey or maple syrup
• 1 scoop protein powder (vanilla or chocolate)
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (blueberries, strawberries, etc.)
• 2 tablespoons chia seeds (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 8 hours (overnight)

Instructions:

1. In a medium bowl, combine rolled oats, almond milk, peanut butter, honey, protein powder, vanilla extract, and chia seeds (if using).

2. Stir well until all ingredients are evenly mixed and the peanut butter is fully incorporated.

3. Add the mixed berries to the oat mixture and gently fold them in.

4. Transfer the mixture into a sealed container or jar and refrigerate overnight.

5. In the morning, give the oats a good stir and add more almond milk if a thinner consistency is desired. Enjoy!

Tips:

• Feel free to substitute almond milk with any milk of your choice.
• To enhance the flavor, try adding a sprinkle of cinnamon or nutmeg.
• Switch up the fruits according to the season for variety.
• These oats can be stored in the refrigerator for up to 3 days.

Savory Egg and Spinach Muffins

These Savory Egg and Spinach Muffins are a delightful blend of wholesome ingredients, featuring the earthy taste of spinach and the richness of eggs. Perfect for a quick breakfast or a nutritious snack, these muffins are both flavorful and easy to prepare.

Ingredients:

• 1 cup fresh spinach, chopped
• 4 large eggs
• 1/2 cup milk
• 1 cup shredded cheese (cheddar or your choice)
• 1/2 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1 tablespoon olive oil

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a muffin tin with cooking spray or line it with paper liners.

2. In a mixing bowl, whisk together the eggs, milk, and olive oil until well combined.

3. Add the chopped spinach and shredded cheese to the egg mixture, stirring until evenly distributed.

4. In a separate bowl, combine the flour, baking powder, salt, black pepper, and garlic powder.

5. Gradually add the dry ingredients to the wet ingredients, mixing until just combined.

6. Pour the batter into the prepared muffin tin, filling each cup about 3/4 full.

7. Bake in the preheated oven for 18-20 minutes or until a toothpick inserted in the center comes out clean.

8. Allow the muffins to cool for a few minutes in the tin before transferring them to a wire rack.

Tips:

• Feel free to add any additional vegetables like bell peppers or mushrooms for extra flavor.
• These muffins can be stored in the refrigerator for up to 5 days or frozen for convenient meal prep.
• Reheat in the microwave for a quick snack or breakfast on the go.

Greek Yogurt Parfait Jars

These Greek Yogurt Parfait Jars are a delightful combination of creamy yogurt, fresh fruits, and crunchy granola, making them a perfect breakfast or snack option. The layers of flavors and textures create a satisfying treat that is both wholesome and indulgent.

Ingredients:

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• ¼ teaspoon cinnamon

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a mixing bowl, combine the Greek yogurt, honey, vanilla extract, and cinnamon. Stir until smooth and well blended.

2. Prepare your jars or cups for layering.

3. Start by adding a layer of the yogurt mixture at the bottom of each jar.

4. Add a layer of granola on top of the yogurt.

5. Follow with a layer of mixed berries.

6. Repeat the layering process until the jars are filled, finishing with a layer of berries and a sprinkle of granola on top.

7. Serve immediately or refrigerate for up to 2 hours before serving.

Tips:

• Feel free to substitute the mixed berries with your favorite fruits like bananas or peaches.
• For added flavor, mix in some nuts or seeds between the layers.
• These parfaits can be made ahead of time for an easy grab-and-go breakfast.

Quinoa Breakfast Bowls with Almonds

This Quinoa Breakfast Bowl with Almonds is a nutritious and delicious way to start your day, combining the nutty flavor of quinoa with the crunchy texture of almonds. It’s not only wholesome but also customizable with your favorite toppings!

Ingredients:

• 1 cup quinoa
• 2 cups almond milk (or any milk of choice)
• 1/4 cup sliced almonds
• 2 tablespoons maple syrup (or honey)
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1 cup mixed berries (fresh or frozen)
• 1/4 cup Greek yogurt (optional)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Rinse the quinoa under cold water and drain.

2. In a medium saucepan, combine the rinsed quinoa and almond milk. Bring to a boil over medium heat.

3. Once boiling, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and liquid is absorbed.

4. Remove from heat and stir in maple syrup, vanilla extract, and cinnamon.

5. Divide the quinoa mixture into bowls and top with sliced almonds, mixed berries, and Greek yogurt if using.

6. Serve warm and enjoy your nutritious breakfast!

Tips:

• Feel free to substitute other nuts or seeds according to your preference.
• Add a scoop of protein powder to the quinoa mixture for an extra protein boost.
• For a little crunch, toast the sliced almonds in a dry pan over medium heat before adding them as a topping.
• Adjust sweetness by adding more or less maple syrup based on your taste.

Protein-Packed Smoothie Freezer Bags

This Protein-Packed Smoothie Freezer Bags recipe is a game changer for busy mornings, combining the rich flavors of bananas, spinach, and peanut butter. With a boost of protein and nutrients, these smoothies are perfect for on-the-go meals.

Ingredients:

• 2 ripe bananas
• 2 cups fresh spinach
• 1 cup almond milk
• 1/2 cup Greek yogurt
• 1/4 cup peanut butter
• 2 tablespoons honey (optional)
• 1 cup frozen mixed berries
• 1/4 cup chia seeds

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a large bowl, combine all the ingredients, mixing well to ensure everything is evenly distributed.

2. Portion the mixture into freezer bags, evenly distributing for easy blending later.

3. Seal the bags tightly, removing as much air as possible, and label them with the date.

4. Place the bags flat in the freezer for easy storage.

5. When ready to enjoy, empty the contents of a bag into a blender, add 1 cup of water or milk, and blend until smooth.

Tips:

• For added sweetness, adjust the amount of honey to your preference.
• Feel free to mix and match the fruits and add protein powder for an extra boost.
• Make sure to use ripe bananas for a richer flavor and natural sweetness.

High-Protein Banana Bread Slices

This High-Protein Banana Bread Slices recipe is a delicious way to enjoy the natural sweetness of ripe bananas while packing in a powerful protein punch. With hints of vanilla and warm spices, these slices are perfect for a quick breakfast or a healthy snack.

Ingredients:

• 2 cups mashed ripe bananas (about 4 medium bananas)
• 1 cup Greek yogurt
• 1/2 cup honey or maple syrup
• 3 large eggs
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1 1/2 cups whole wheat flour
• 1/2 cup protein powder (vanilla or unflavored)
• 1/2 cup chopped walnuts or chocolate chips (optional)

Preparation Time: 15 minutes

Cooking Time: 50 minutes

Total Time: 1 hour 5 minutes

Instructions:

1. Preheat your oven to 350°F (175°C) and grease a 9×5 inch loaf pan.

2. In a large bowl, mix the mashed bananas, Greek yogurt, honey (or maple syrup), eggs, and vanilla extract until well combined.

3. In a separate bowl, whisk together the whole wheat flour, protein powder, baking powder, baking soda, salt, and cinnamon.

4. Gradually add the dry ingredients to the wet mixture, stirring until just combined. Be careful not to overmix.

5. If desired, fold in the chopped walnuts or chocolate chips.

6. Pour the batter into the prepared loaf pan and smooth the top with a spatula.

7. Bake in the oven for 50 minutes, or until a toothpick inserted into the center comes out clean.

8. Allow the banana bread to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Tips:

• For extra flavor, add a pinch of nutmeg or some dark chocolate chips.
• This banana bread can be stored in an airtight container for up to a week or frozen for longer shelf life.
• Feel free to adjust the amount of sweetener to taste, depending on the ripeness of your bananas.

Cottage Cheese and Berry Cups

This Cottage Cheese and Berry Cups recipe is a delightful combination of creamy cottage cheese paired with fresh, vibrant berries, making it a perfect healthy snack or breakfast option. The contrast between the tangy cheese and the sweet berries creates a refreshing flavor that will brighten your day!

Ingredients:

• 2 cups cottage cheese
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 2 tablespoons honey or maple syrup
• 1 teaspoon vanilla extract
• 1/4 cup sliced almonds (optional)
• 2 tablespoons chia seeds (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a mixing bowl, combine the cottage cheese, honey or maple syrup, and vanilla extract. Stir until well mixed.

2. In serving cups or bowls, layer the cottage cheese mixture and the mixed berries.

3. If desired, sprinkle sliced almonds and chia seeds on top of each cup for added texture and nutrition.

4. Serve immediately or refrigerate for up to an hour before serving to allow the flavors to meld.

Tips:

• Feel free to use any combination of berries you like based on seasonal availability.
• For a protein boost, consider adding a scoop of protein powder to the cottage cheese mixture.
• This recipe can be easily doubled for meal prep or serving a crowd!

Turkey Breakfast Sausage Patties

This Turkey Breakfast Sausage Patties recipe brings together savory herbs and spices, creating a flavorful and healthier breakfast option. Enjoy the delightful combination of ground turkey, sage, and a hint of maple for a mouthwatering morning meal.

Ingredients:

• 1 pound ground turkey
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon dried sage
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon red pepper flakes
• 2 tablespoons maple syrup
• 2 tablespoons olive oil (for cooking)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a large bowl, combine the ground turkey, salt, black pepper, sage, thyme, garlic powder, onion powder, red pepper flakes, and maple syrup. Mix well until all ingredients are fully incorporated.

2. Divide the mixture into equal portions and shape each portion into a patty about 1/2 inch thick.

3. Heat the olive oil in a large skillet over medium heat. Once hot, add the sausage patties to the skillet, ensuring not to overcrowd the pan.

4. Cook the patties for about 5-7 minutes on one side, or until browned, then flip and cook for another 5-7 minutes on the other side until fully cooked through and no longer pink.

5. Remove the cooked patties from the skillet and let them rest for a few minutes before serving.

Tips:

• For extra flavor, add a pinch of crushed fennel seeds to the meat mixture.
• Freeze any leftover patties between sheets of parchment paper for easy reheating.
• Serve with eggs and toast for a complete breakfast plate.

Chia Seed Pudding with Almond Butter

This Chia Seed Pudding with Almond Butter is a delightful and nutritious treat that’s perfect for breakfast or a snack. The creamy texture combined with the nutty almond flavor creates a satisfying and healthy option for any time of day.

Ingredients:

• 1/4 cup chia seeds
• 1 cup almond milk
• 2 tablespoons almond butter
• 1 tablespoon maple syrup or honey
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Fresh fruit for topping (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 4 hours (including chilling)

Instructions:

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

2. Let the mixture sit for about 5 minutes and then whisk again to prevent clumping of the chia seeds.

3. Cover the bowl and refrigerate for at least 4 hours or overnight until the pudding thickens.

4. Once set, stir the pudding well and divide it into serving bowls.

5. Top with fresh fruit or additional almond butter if desired, and enjoy!

Tips:

• For a creamier texture, blend the almond milk and almond butter together before adding the chia seeds.
• Experiment with different toppings such as nuts, seeds, or granola for added crunch.
• Store leftovers in an airtight container in the refrigerator for up to 5 days.

Make-Ahead Breakfast Burritos

These Make-Ahead Breakfast Burritos are a perfect blend of savory eggs, hearty potatoes, and zesty salsa, making them a delicious and satisfying start to your day. Their make-ahead nature ensures you can enjoy a nutritious breakfast on the go!

Ingredients:

• 8 large eggs
• 1 cup diced potatoes
• 1 cup cooked and crumbled sausage
• 1 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• 1/4 cup salsa
• 1 tsp salt
• 1/2 tsp black pepper
• 8 large flour tortillas
• 1 tbsp olive oil

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. In a skillet, heat the 1 tbsp olive oil over medium heat and add the 1 cup diced potatoes. Cook until tender, about 10 minutes.

2. In a bowl, whisk together the 8 large eggs, 1/4 cup milk, 1 tsp salt, and 1/2 tsp black pepper.

3. Pour the egg mixture into the skillet with the cooked potatoes and cook, stirring occasionally, until the eggs are just set, about 5 minutes.

4. Remove from heat and stir in the cooked sausage, shredded cheese, and 1/4 cup salsa until combined.

5. Lay out the 8 tortillas and evenly distribute the egg mixture among them.

6. Fold the sides of each tortilla inwards and roll tightly from the bottom to the top to form burritos.

7. Wrap each burrito in foil or plastic wrap and store in the refrigerator for up to 5 days or freeze for up to a month.

8. To reheat, unwrap and microwave for 1-2 minutes if refrigerated, or 3-4 minutes if frozen.

Tips:

• Feel free to customize with your favorite vegetables like bell peppers or spinach.
• For extra flavor, add hot sauce or additional spices to the egg mixture.
• Wrap in parchment paper before freezer for easier heating later on.

Layered Egg and Veggie Casserole

This Layered Egg and Veggie Casserole is a delightful dish that combines the rich flavors of eggs with fresh vegetables, making it a perfect breakfast or brunch option. Its colorful layers not only contribute to great taste but also create an eye-catching presentation.

Ingredients:

• 6 large eggs
• 1 cup milk
• 1 cup diced tomatoes
• 1 cup diced bell peppers
• 1 cup chopped spinach
• 1 cup shredded cheese (cheddar or your choice)
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 tablespoon olive oil

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Total Time: 50 minutes

Instructions:

1. Preheat your oven to 350°F (175°C) and grease a 9×13 inch baking dish with olive oil.

2. In a large bowl, whisk together the eggs, milk, salt, black pepper, and oregano until well combined.

3. Layer the diced tomatoes, bell peppers, and spinach evenly at the bottom of the prepared baking dish.

4. Pour half of the egg mixture over the vegetables, ensuring they are well coated.

5. Sprinkle half of the shredded cheese on top of the egg mixture.

6. Repeat the layering process with the remaining vegetables, egg mixture, and cheese.

7. Bake in the preheated oven for 30-35 minutes or until the eggs are set and the top is golden brown.

8. Allow it to cool for a few minutes before slicing and serving.

Tips:

• Feel free to substitute or add other veggies like zucchini or mushrooms for added flavor.
• This casserole can be prepared in advance and stored in the refrigerator overnight before baking.
• Leftovers can be stored in the fridge for up to 3 days and reheated in the microwave.

Peanut Butter Protein Energy Bites

These Peanut Butter Protein Energy Bites are a delicious and nutritious snack that combines the rich flavors of peanut butter and honey with the crunch of oats and chocolate chips. Perfect for a quick energy boost, they’re easy to make and great for on-the-go vitally!

Ingredients:

• 1 cup rolled oats
• 1/2 cup natural peanut butter
• 1/3 cup honey
• 1/2 cup protein powder
• 1/4 cup mini chocolate chips
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon salt

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a large mixing bowl, combine the rolled oats, natural peanut butter, honey, protein powder, mini chocolate chips, vanilla extract, and salt.

2. Mix all ingredients together until well combined; you may have to use your hands to ensure thorough mixing.

3. Once mixed, use a spoon or your hands to form the mixture into small balls, about 1 inch in diameter.

4. Place the energy bites on a baking sheet lined with parchment paper and refrigerate them for at least 30 minutes to set.

5. Store the energy bites in an airtight container in the fridge for up to one week.

Tips:

• Feel free to substitute almond butter or cashew butter for a different flavor.
• Add in some chopped nuts or dried fruit for extra texture and nutrients.
• For a lower sugar option, use a sugar-free sweetener in place of honey.

Overnight Chia Protein Pudding

This Overnight Chia Protein Pudding is a deliciously creamy and nutritious breakfast option that you’ll love. With the delightful flavors of vanilla and almond, it’s not only satisfying but also packed with protein and fiber.

Ingredients:

• 1/2 cup chia seeds
• 2 cups almond milk (or milk of choice)
• 1 scoop protein powder (vanilla or flavor of choice)
• 2 tablespoons maple syrup or honey
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• Fresh fruit (for topping, optional)

Preparation Time: 5 minutes

Cooking Time: 0 minutes

Total Time: 5 minutes + overnight chilling

Instructions:

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

2. Let the mixture sit for about 5 minutes and whisk again to prevent clumping of chia seeds.

3. Pour the mixture into individual containers or jars, sealing them tightly.

4. Refrigerate overnight or for at least 4 hours to allow the chia seeds to expand and create a pudding-like texture.

5. Before serving, give the pudding a good stir and top with fresh fruit if desired.

Tips:

• Experiment with different flavors of protein powder for variety.
• Add toppings like nuts, seeds, or granola for extra crunch.
• This pudding can be stored in the refrigerator for up to 5 days.

Spinach and Feta Egg Wraps

These Spinach and Feta Egg Wraps are a delightful combination of fresh greens and savory cheese, making them a perfect breakfast or a nutritious snack. The blend of creamy feta and wholesome spinach offers a burst of flavor that will keep you energized throughout the day.

Ingredients:

• 4 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1 tablespoon olive oil
• 4 whole wheat tortillas
• Salt to taste
• Pepper to taste

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. In a medium bowl, whisk together the eggs, spinach, feta, salt, and pepper.

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

3. Pour the egg mixture into the skillet and cook, stirring gently, until the eggs are fully set.

4. Warm the whole wheat tortillas in a separate pan or microwave until pliable.

5. Spoon the egg and spinach mixture onto each tortilla and wrap them tightly.

6. Serve warm and enjoy your delicious wraps!

Tips:

• Feel free to add other vegetables like tomatoes or bell peppers for extra flavor.
• These wraps can be made ahead of time and stored in the fridge for quick meals.
• To reheat, place in a skillet over low heat or microwave for 30 seconds.

Almond Flour Protein Pancakes

These Almond Flour Protein Pancakes are a delightful and nutritious twist on a breakfast classic, featuring nutty flavors and a fluffy texture while packing a protein punch. They are gluten-free and perfect for a healthy start to your day!

Ingredients:

• 1 cup almond flour
• 1 scoop protein powder (vanilla or unflavored)
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 large eggs
• 1/4 cup unsweetened almond milk
• 1 tablespoon honey or maple syrup
• 1 teaspoon vanilla extract

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

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

2. In a separate bowl, whisk together the eggs, almond milk, honey (or maple syrup), and vanilla extract until well combined.

3. Pour the wet ingredients into the dry ingredients and stir until just combined. Let the batter sit for a few minutes to thicken.

4. Preheat a non-stick skillet or griddle over medium heat and lightly grease it if necessary.

5. Spoon about 1/4 cup of the batter onto the skillet for each pancake. Cook until bubbles form on the surface, about 2-3 minutes, then flip and cook for another 2-3 minutes until golden brown.

6. Remove pancakes from the skillet and keep warm while you cook the remaining batter.

7. Serve warm with your favorite toppings such as fresh fruit, nut butter, or yogurt.

Tips:

• For fluffier pancakes, let the batter rest for a few minutes before cooking.
• Feel free to add mix-ins like chocolate chips or blueberries for extra flavor.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.