Looking for delicious and easy high protein breakfast meal prep ideas? Discover 7 make-ahead recipes that will help you hit your protein goals without spending tons of time in the kitchen every morning.
Are you looking for quick and easy high protein breakfast meal prep ideas to start your mornings right without spending a bunch of time in the kitchen every morning? These 7 delicious recipes are easy to make, have 30+ grams of protein each, and store well so you can enjoy them all week long.
If you have nutrition goals, you know how much time you can end up spending in the kitchen prepping meals. However, meal prep is a great way to prepare all your meals and store and reheat them all week long saving you time and effort.
If you’re someone who is particularly busy in the mornings, you’ll love these breakfast meal prep recipes because, in just a few minutes you can prep all your high protein breakfasts for the week or even the month ahead.
So let’s get into with these 7 easy high protein breakfast meal prep ideas.
7 Delicious High Protein Breakfast Meal Prep Ideas
- High Protein Overnight Oats
- High Protein Smoothie Packs
- High Protein Freezer Breakfast Burrito
- Breakfast Egg Bites
- Greek Yogurt Parfait
- High Protein Freezer Breakfast Sandwich
- High Protein Breakfast Crumble
Let’s get into the details of why each of these easy 30 grams of protein breakfast ideas pack a nutritional punch and how to make them.
1. High Protein Overnight Oats
Overnight oats are a staple high protein meal prep recipe for a reason! They are an easy way to load up the protein content while still being delicious, and you can adjust them to fit almost any dietary criteria — like high protein, vegan, gluten free, and so on.
The recipe for high protein overnight oats is simple, just combine oats, protein powder, and some kind of milk. However, you can get really creative and make all kinds of delicious flavors like tiramisu, carrot cake, or even matcha strawberry.
And if you prefer hot high-protein breakfast ideas, simply turn it into a hot protein oatmeal meal prep by cooking the oats according to your preferred method and then freeze them in single-serving microwave-safe containers. When you’re ready to enjoy, just throw them in the microwave for a couple of minutes!
Recipe:
- ½ cup quick or rolled oats
- 1 tbsp chia seeds (optional)
- 1 scoop or protein powder
- 3 tbsps Greek yogurt (optional)
- ½ cup water or milk or choice
Mix until evenly combined and leave overnight to set. It can also be made ahead and stored in the fridge for up to five days.
Estimated Nutrition Facts: 450kcal | 36 grams protein | 50 grams carbohydrates | 17 grams fat
We absolutely love these cute meal prep jars! They are the perfect size for a single serving and they have an attached spoon which makes them great for on-the-go. Plus, there’s nothing that makes us feel more accomplished than having a matching lineup of overnight oats in the fridge.
2. High Protein Smoothie Packs
When it comes to healthy breakfast meal prep options, smoothies are extremely versatile and perfect for busy mornings. Not only can you pack in the protein, but you can also add in fiber and other supplements to complement your whole foods diet.
Smoothies are fairly quick to prep in the morning but there are a couple of ways to make them even easier.
Our first tip is to add all the ingredients for a single serving to a plastic or silicone freezer bag and keep a stock of them in the freezer ready to go. All you need to do is dump the protein shake ingredients in the blender with a little water or milk and blend it up.
Our second tip is to invest in a mini portable blender so that you can save some time on the clean up end of things.
When making the perfect high-protein smoothie, we prefer to opt for lower-sugar fruits, fiber-rich seeds and nuts, and a healthy source of fat. Mix and match the below ingredients to find your perfect combo.
- Fruit: wild blueberries, cranberries, strawberries, blackberries, raspberries
- Fiber: chia seeds, flax seeds, psyllium husk, oats
- Fats: walnuts, avocado, nut butters
- Protein: collagen powder, whey protein powder, vegan protein powder
Blend all ingredients until smooth and serve!
You can also get creative and make a smoothie bowl by serving it in a bowl with all your favorite toppings!
They really are one of the most versatile 30 grams protein breakfast ideas.
Estimated Nutrition Facts: 350kcal | 30 grams protein | 36 grams carbohydrates | 12 grams fat
Smoothies are a great breakfast but cleaning blenders can be a lot of work in the mornings. Try using a mini portable blender to reduce clean-up and take your smoothie on the go. You can even load your ingredients the night before to make morning prep a breeze. This one is high-power and easy to clean!
3. High Protein Freezer Breakfast Burrito
Imagine how much easier early mornings would be if you woke up to a delicious breakfast burrito! Well not only can you make that dream a reality, but it’s easy and healthy too!
Freezer breakfast burritos are one of our favorite high protein breakfast prep options and you can make a huge batch so you have breakfast ready for the whole month.
This recipe for Southwestern Breakfast Burritos from Erin Lives Whole is delicious and super macro-friendly.
When you’re ready to enjoy, simply pop them in the microwave or air fryer for a delicious filling breakfast.
Estimated Nutrition Facts: 448kcal | 30 grams protein | 27 grams carbohydrates | 25 grams fat
4. Breakfast Egg Bites
Are you a fan of the egg bites from Starbucks? While they do make a pretty good on-the-go option, they are much healthier (and cheaper!) when prepped at home.
You can easily make this breakfast meal prep idea with just a couple of ingredients and about 30 minutes. That’s why we love these egg muffins!
If you’re looking for an even higher protein and lower calorie option, try subbing in egg whites.
Recipe:
- 8 eggs
- 1 cup cottage cheese
- 1/2 cup shredded cheddar
- 1/4 tsp salt
Grease a muffin tin with some cooking spray and preheat the oven to 350 degrees. Blend all the ingredients together and gently pour into the muffin tray. Bake for about 20 minutes and ta da! Store in the fridge and enjoy cold or reheated.
Estimated Nutrition Facts (5 egg bites): 365kcal | 30 grams protein | 7.5 grams carbohydrates | 22.5 grams fat
5. Greek Yogurt Parfait
There is nothing more simple or easy when it comes to healthy breakfast meal prep ideas than Greek yogurt bowls and parfaits.
Greek yogurt is naturally packed with protein and 1 cup of low-fat Greek yogurt has nearly 45 grams of protein. Plus, it makes a great base for fresh fruit, nuts, peanut butter, and any other toppings you like to make it a complete protein-packed meal.
There’s no recipe needed for this high protein breakfast meal prep idea just start with 1 cup of Greek yogurt and pile on your favorite toppings. We recommend pre-packing individual servings into glass jars to meal prep several portions for the week ahead.
Some of our favorite mix-ins include fresh berries, protein granola, and maple syrup.
Estimated Nutrition Facts: 360kcal | 44 grams protein | 24 grams carbohydrates | 10 grams fat
6. High Protein Freezer Breakfast Sandwich
One of our favorite healthy breakfast meal prep ideas is freezer breakfast sandwiches. They are easy to make and store in bulk so not only can you prep for the week ahead but you can even prep for the entire month.
There’s nothing quite like a hot breakfast sandwich in the morning to get the day started on the right foot.
Plus, they are super customizable. Start with a base of an English muffin and scrambled eggs and mix up your toppings to your liking. From ham to smoked turkey, cheddar cheese to feta, and bell peppers to spinach, there are so many ways to make these sandwiches extra tasty.
Recipe (makes 6):
- 10 eggs
- 1 cup of whole milk
- 1 teaspoon of kosher salt
- 6 slices of bacon, ham, or turkey (optional)
- 6 slices of cheese (optional)
- 6 English muffins
Mix the eggs, milk, and salt until smooth then pour into a greased baking pan. Bake at 375 degrees for 25 to 30 minutes and then let cool completely.
Meanwhile, toast your English muffins and prep your other ingredients. If using bacon, prepare it to your liking.
Once the eggs are cooled completely, use a mug or small bowl to cut it into rounds that are similar in size to the English muffins.
Assemble the sandwiches then wrap them in aluminum foil and put them all into a freezer bag. Freeze until ready to eat.
To reheat, unwrap them and microwave for 1 to 1 and half minutes.
For a full recipe, check out this Freezer-Friendly Breakfast Sandwich recipe from the Kitchn.
Estimated Nutrition Facts (for 2 sandwiches): 450kcal | 30 grams protein | 17 grams carbohydrates | 10 grams fat
7. High Protein Breakfast Crumble
Here’s a slightly unexpected protein-packed breakfast — Berry Crumble!
This genius recipe uses protein powder to make the crumble topping which not only adds 30+ grams of protein but also a slight sweetness that compliments the cooked berries. It’s also one of our favorite high protein sweet treats to end the day!
To meal prep this recipe, double or triple the recipe and cook it in single-serving containers that you can store and reheat later in the week. We loved adding a dollop of greek yogurt for a little extra protein and creaminess!
Estimated Nutrition Facts: 460kcal | 30 grams protein | 45 grams carbohydrates | 20 grams fat
A Few Final Thoughts
Between balancing work, health, family, and your social life, life can get pretty hectic. That’s why meal prep can offer a little bit of magic. By batch-prepping your high protein breakfast meal prep for the week, you can save time in the kitchen and ensure you always have healthy options on hand.
Eating a high protein breakfast has all kinds of benefits from staving off hunger, to balancing blood sugar levels, and stabilizing energy throughout the day but grab-and-go options are often packed with carbs and sugar but lacking in protein.
These healthy breakfast meal prep recipes take just a little time to prep and then you’ll have high protein options to enjoy all week long!
Let us know if you try any of these high protein breakfast meal prep recipes in the comments below!
Bon appétit,
A small note for my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using my links, I will earn a small commission at no extra cost to you.
Hungry for more?
- 7 Easy High Protein Lunch Ideas Ready in Under 10 Minutes
- 17 Healthy High Protein Low Calorie Recipes Under 500 Calories
- 9 High-Protein Egg Bite Recipe Ideas You Need to Try
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