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11 High Protein Meal Prep Breakfast Ideas (Plus Mix & Match Guide!)

Feb 23, 2024 | Roundups | 0 comments

High Protein Meal Prep Breakfast

These high protein meal prep breakfast ideas will keep you full all morning. From green shakshuka to Moroccan breakfast hash, each one is delicious!

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I don't know about you but I feel better all day when I eat a high protein breakfast. It keeps me from feeling snacky, helps me focus and fuels my workouts so much better than just carbs.

Plus, if you have protein goals for the day, it's hard to meet them if you don't include much protein with breakfast.

But how do you get enough protein for breakfast, aside from simply eating a bajillion eggs every day? Don't worry, I've got you covered! I've rounded up 11 of my favorite high protein meal prep breakfast recipes. Why meal prep? Because most of us simply don't have time to make a from-scratch high protein breakfast every morning. Prepping ahead means you can easily grab a high protein breakfast, even on the busiest days.

(Psst! New to meal prep? Check out my Meal Prep for Beginners Guide here! Or, let us do the hard work for you and try our meal prep meal plans for free!)

I've also included a mix & match high protein breakfast guide to give you an idea of how to put together a simple, high protein breakfast on your own.

If you find a new favorite below OR if you'd like to share your go-to protein breakfast, I'd love to hear from you. Message me on Facebook or on Instagram @prepdish.

Mix & Match High Protein Breakfast Guide – 30 Grams of Protein for Breakfast

I personally love trying out new recipes – after all, I did go to culinary school! Still, there are some mornings when I need to get in and out of the kitchen fast, no fancy recipes required. This guide is made for just such mornings, so you don't have to look up the grams of protein for these common breakfast items each time you use them.

Want to make a high protein smoothie with 30 grams of protein? Include 3/4 cup Greek yogurt, 2 Tbsp collagen and 1 Tbsp hemp seeds along with whatever fruit you like and you're there.

In the mood for a breakfast hash? Saute whatever veggies you have in the fridge with 1/4 lb ground beef and top with 1-2 eggs for a high protein breakfast.

Or, enjoy 4 egg whites with 2 Butcher Box sausage patties and stir 1 Tbsp collagen into your tea or coffee. You get the idea!

If you're new to tracking protein, I know it can feel a bit overwhelming. Use this chart to put together a few go-to high protein breakfast options, or scroll down for some of my favorite high protein breakfast recipes.

One note on yogurt – I included fat-free yogurt below because it is a bit higher in protein. However, I find full-fat yogurt to be much tastier! I personally wouldn't choose fat-free but wanted to show you both options. 2-4% fat Greek yogurt can be a nice compromise between taste and protein content.

High Protein Breakfasts Mix & Match

11 High Protein Meal Prep Breakfast Recipes

“High Protein Breakfast” means something different to everyone. For today's purposes, I included breakfasts with 30+ grams of protein. You'll notice in a few recipes, I recommend adding something like Butcher Box breakfast sausage or Greek yogurt to get to 30 grams. Keeping a few high protein breakfast options like these on-hand is a great way to make sure you can always meet your breakfast goals.

Easy Egg Bake Recipe

Mediterranean Egg Bake w/ Sausage

As written, this Mediterranean Egg Bake has 18.7 grams of protein per serving. To get to 30 grams, add 1 package of Butcher Box (<< affiliate link) ground breakfast sausage to the dish. Cook the sausage along with the veggies before adding the eggs. With this addition, the casserole will be about 35 grams of protein per serving for 4 servings, or 31 grams of protein if you divide it into 5 servings.

Healthy Egg Muffin Recipe

Lumberjack Muffins

With eggs, veggies and breakfast sausage, Lumberjack Muffins make the perfect quick high protein breakfast on the go. Each muffin boasts about 6 grams of protein. You have a couple of options to get to 30 grams. Firstly, you can increase the sausage to 1.5 pounds and 4 muffins will get you 28 grams of protein. Alternatively, You can enjoy 3-4 lumberjack muffins with a side of 1/2 cup cottage cheese and you'll be well over 30 grams of protein. 1/2 cup of Good Culture classic cottage cheese has 14 grams of protein.

Ham and Egg Cups

Ham and Egg Cups

Each ham and egg cup offers 10.5 grams of protein. Enjoy 3 to get 30 grams of protein for breakfast.

Autumn Meal Prep Breakfast

Sweet Potato Bird's Nests

This recipe is so fun! It's also packed with protein. Two “bird's nests” offer about 32 grams of protein. This is definitely a festive way to get your protein in.

Moroccan Breakfast Hash

Moroccan Breakfast Hash

This breakfast hash is a personal favorite of mine! Top with 2 poached or fried eggs and you'll have 32 grams of protein.

In general, breakfast hash is a great way to pack a ton of protein and veggies into your morning meals. I love doing this whenever we have leftover meat from the night before.

Healthy Breakfast Hash

Sweets, Beets & Kale Breakfast Hash

This is an old one but a good one!

Plus, one serving of this veggie-packed breakfast hash gets you over 36 grams of protein. That's hard to beat for breakfast!

Prep Ahead Frittata

Asparagus, Bacon & Feta Frittata

This frittata is lovely as part of a brunch spread in spring. As the recipe is written, 1 serving has about 20.8 grams of protein. To get to 30, have an extra large serving or enjoy alongside 1/2 cup of Greek yogurt with berries. (Yogurts will vary but Fage nonfat plain Greek yogurt has 12 grams of protein per 1/2 cup.)

Green Shakshuka

Green Shakshuka

This is such a fun take on shakshuka, perfect for the warmer months when herb gardens are growing strong. 1 serving (2 of the little egg baskets) provides 19.4 grams of protein. Have a third egg or pair with 2 Butcher Box breakfast sausage patties (or similar) to get to around 30 grams of protein.

Freezer Breakfast Burrito Recipe

Breakfast Burritos

These breakfast burritos are a huge hit in my house! They're also an excellent option for anyone who needs a quick high protein breakfast on the go because the recipe is designed to make ahead and freeze. As written, 1 burrito provides 13.8 grams of protein. To get to 30 grams, enjoy with 3/4 cup Greek yogurt with berries. Or, add some sauteed breakfast sausage to the burrito mix. This recipe is super flexible!

Cottage Cheese High Protein Breakfast Ideas

Cottage Cheese with Fruit

I love eggs for breakfast but sometimes it's nice to mix it up. If you're looking for a high protein breakfast without eggs, cottage cheese and fruit is a lovely choice. 1 cup of Good Culture's classic low fat cottage cheese with 1/4 cup of slivered almonds provides 34 grams of protein. Add whatever fruit you like for an easy, delicious breakfast!

Greek Yogurt with Berries, Nuts & Seeds

Here's another egg free high protein breakfast for ya! 1 cup of Fage 2% Greek yogurt with 1.5 T hemp seeds, 1.5 T chia seeds and 1/2 cup blackberries contains about 32 grams of protein. Add a bit of honey if you like!

Want more high protein inspiration, beyond breakfast? Here are a few more high protein posts to check out:

FAQ – Everything You Need to Know about High Protein Meal Prep Breakfast Ideas

What breakfast meal has the most protein?

Breakfasts that combine eggs and meat, such as my Moroccan breakfast hash recipe above, offer a super high protein breakfast option.

How can I get 30 grams of protein for breakfast?

Combining eggs with some sort of meat, or serving eggs with a side of Greek yogurt, are both easy ways to get to 30 grams of protein for breakfast.

What can I eat in the morning with high protein?

Frittatas, breakfast hash, meal prep breakfast burritos – there are many excellent high protein morning meals. Just scroll up for 9 of my favorites!

Can I meal prep eggs?

Yes! Eggs make an excellent part of a high protein meal prep breakfast. While items like scrambled or fried eggs are best made fresh, frittatas and breakfast burritos are excellent ways to meal prep eggs.

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Beginner Menu Guide


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