The 11 Best High-Protein Breakfasts You Can Prep Ahead of Time

If there’s one thing that TikTok has taught us, it’s that protein at breakfast is an absolute must. Between the 30-30-30 method and protein-boosting recipe hacks like scrambled pancakes, adequate protein at breakfast is the theme—for good reason.

Prioritizing protein, especially at breakfast, has numerous benefits. But a major barrier is time. Those morning minutes are precious and when you’re rushing, you need something you can grab quickly. That’s why we’ve rounded up the best high-protein breakfast meal prep ideas.

Why is protein important at breakfast?

The buzz around protein can’t be ignored. Protein contains essential amino acids—the building blocks of our body’s tissues. That means protein helps you build and repair muscle and other tissues. Not to mention, protein is key for producing hormones and other factors that help our bodies run properly.

You may overlook the basic biological functions that are happening with protein in your body, but you’ll likely feel its effects on satiety, or fullness after you eat. Centering breakfast around protein can reduce food cravings and aids in appetite regulation. Plus, it’s been found that starting your day with a high-protein breakfast can improve your blood sugar levels and heart health.

Protein needs vary based on age, weight, and your goals. For instance, someone wanting to gain muscle may need 1.4-2.0 grams of protein per kilogram of body weight. The bare minimum is the recommended dietary allowance of 0.8 grams of protein per kilogram of bodyweight. Almost a third of your intake should be at breakfast.

Maybe you already know that you need protein at breakfast, but struggle to make the meal. A million things are competing for your time in the morning, and making breakfast is often at the bottom of the list. That’s where meal prepping comes in clutch.

Around here, we’re major fans of making food once and eating for several days. Not only will you have breakfast ready to go, but you won’t have as many dishes to do, either. A win-win.

Below, you’ll find 11 high-protein breakfast ideas that can be made ahead so you can have a delicious and healthy breakfast to kick off your day. Bonus: They’re all sourced from registered dietitians.

The best high-protein breakfast meal prep ideas

1. High-protein breakfast burritos

Breakfast burrito as example of high-protein breakfast meal prep ideas
Photo: Getty Images/ LauriPatterson

Breakfast burritos are a family favorite and can be made in a variety of ways. While many breakfast burritos contain eggs or meat, this recipe by Melissa Altman-Traub MS, RDN, LDN has 20 grams of plant-based protein. You can also double the recipe and freeze the burritos for a convenient grab-and-go breakfast.  

Get the recipe here.

2. Copycat Starbucks egg bites

Copycat Starbucks egg bites as example of high-protein breakfast meal prep idea
Photo: Getty Images/ VeselovaElena

Are you a fan of the tasty egg bites at Starbucks but looking to save some money? You can affordably make them at home with this easy recipe from Julie Andrews, RDN, the registered dietitian behind The Healthy Epicurean. In just 15 minutes, you’ll have breakfast for the week. Each egg bite has around 7 grams of protein, so you may need more than one to hit your protein target.

Get the recipe here.

3. Savory quinoa breakfast bake

Quinoa breakfast bake as example of high-protein breakfast meal prep idea
Photo: Getty Images/ saulgranda

Yes, you can have quinoa for breakfast! Not only does this filling bake contain 27 grams of protein per serving, but it’s also loaded with fiber and veggies. The recipe from dietitian Alex Evink, RD, at Moderately Messy RD makes four servings, so you’ll have breakfast leftovers to enjoy later. Not to mention, it’s gluten-free.

Get the recipe here.

4. Sausage and spinach egg muffins

Sausage and spinach egg muffins as example of high-protein breakfast meal prep idea
Photo: Getty Images/ VeselovaElena

Protein, check. Vitamin C, check. Fiber, check. Dietitian Heather Mangieri, MS, RDN, CSSD, founder of Heather Mangieri Nutrition, has all the bases covered with her egg muffin recipe. You can make these egg muffins in a silicone muffin pan ($10) for easy clean-up. Three muffins have 20 grams of protein and are perfect for on-the-road munching.

Get the recipe here.

5. Turkey sausage breakfast casserole

Turkey sausage breakfast casserole as example of high-protein breakfast meal prep ideas
Photo: Getty Images/ LauriPatterson

Turkey sausage is a leaner source of protein than its conventional pork or beef counterparts. Add in some antioxidant-rich sweet potatoes, and you’ve got the perfect blend of sweet and savory. Dietitian Sarah Schlichter, RD, founder of Bucket List Tummy shares a recipe that has 29 grams of protein per serving. Most breakfast casseroles can be prepped in advance so you can easily feed yourself and your family for the week.

Get the recipe here.

6. Cheesecake overnight oats

Overnight oats as example of high-protein breakfast meal prep idea
Photo: Getty Images/ nata_vkusidey

If you’ve got an early-morning sweet tooth, this is what breakfast dreams are made of. In this recipe by Evink, you get to enjoy a dessert-like breakfast with a whopping 37 grams of protein. While oats contain a small amount of protein on their own, the bulk of the protein comes from Greek yogurt and protein powder. (We love Just Ingredients protein powder because of its simple ingredients and no added sugar.)

Get the recipe here.

7. High-protein baked oats

baked oats as example of high-protein breakfast meal prep idea
Photo: Getty Images/ bhofack2

Oats provide long-lasting energy, are great for digestion, and are super versatile. Baking oats is one way to make a large amount ahead of time. This recipe, cooked up by dietitian Alyssa Pacheco, RD, founder of The PCOS Nutritionist Alyssa, is reminiscent of banana bread and contains 42 grams of protein.

Get the recipe here.

8. Mini veggie strata muffins

Mini veggie strata egg bites as example of high-protein breakfast meal prep ideas
Photo: Getty Images/ Irina Taskova

Boost your veggie intake by trying these mini strata muffins by Lisa Andrews, RD, LD, founder of Sound Bites Nutrition. The recipe makes 12 muffins, so you’ll be able to store away breakfast for future mornings. It’s also a great way to use up your slightly stale sourdough bread and each muffin has 12 grams of protein per serving.

Get the recipe here.

9. Pesto breakfast sandwiches

Pesto egg sandwich as example of high-protein breakfast meal prep idea
Photo: Getty Images/ bhofack2

Sometimes we need a recipe that shakes things up and gets us out of our breakfast rut. This is one of those recipes. Dietitian Elysia Cartlidge, RD, founder of Haute & Healthy Living, shares how to make these pesto breakfast sandwiches that provide 20 grams of protein, taste great, and freeze easily.

Get the recipe here.

10. High-protein cinnamon roll overnight oats

cinnamon roll overnight oats as high-protein breakfast meal prep idea
Photo: Easy Chickpeasy

While delicious, a cinnamon roll isn’t exactly high in protein…but these overnight oats have 51 grams. Do yourself a favor and try these high-protein cinnamon roll overnight oats for a similar taste to the iconic pastry. With this plant-based recipe by dietitian Tori Vasko, RD, founder of Easy Chickpeasy, you’ll top high-fiber overnight oats with protein-packed icing.

Get the recipe here.

11. Peanut butter protein bars

peanut butter protein bars as high-protein breakfast meal prep ideas
Photo: Getty Images/ Amarita

Last, but definitely not least, we’ve got a protein bar recipe. Pre-packaged protein bars are great in a pinch, but homemade versions usually taste better and are easy to make. These protein bars from Cartlidge are full of fiber and have 14 grams of protein.

Get the recipe here.