Breakfast Meal Prep Has Never Been Easier Thanks To These 30 Protein-Packed Meals
Get ready to sleep in a few extra minutes.
Looking to pack more protein in to your morning? Good news: It’s easier-than-ever to get a good dose of the macronutrient first thing thanks to so many high-protein breakfast meal options (and, of course, proffee!).
Whether you’re craving something sweet or savory—or a combo of the two—you’ll find a solid option in this line-up of healthy breakfasts from the WH Test Kitchen. And, each dish has its own make-ahead element, which means you can do a power kitchen session now and have MVP meals ready for later. (Your future self will be forever grateful).
Why trust Women's Health? The team of food experts in the WH Test Kitchen develop, tweak, then cross-test each recipe (that means that every recipe is made—and tasted—at least twice!) before it's ready for your kitchen.
But if you're really looking specifically for meal prep recipes, the experts in the WH Test Kitchen are here for you: You could whip up a big batch of muffins, high-protein nut butter, or homemade granola or stash poppable energy balls in the fridge for the week. Or maybe you'd like to fill up the freezer with breakfast burritos and egg sandwiches to reheat and eat all month. Don’t want to plan that far ahead? Opt for a single-serve, night-before situation like overnight oats or scrambled eggs in a jar instead.
No matter the meal prep strategy, the goal remains the same: Make life simpler by streamlining the process for getting a high-protein, nutrient-rich dish into your routine each and every day. Are you ready? Morning magic awaits with these 30 recipes.
Make-Ahead Chocolate-Berry Protein Smoothie
Freeze your fruits the night before, then dump it all in a blender with some liquid for a delicious power smoothie to kick-start your day.
Get the Make-Ahead Chocolate-Berry Protein Smoothie recipe.
RELATED: 18 High-Protein Smoothies That'll Actually Keep You Full
Meal Prep Egg Bites
No need for a sous vide machine! You can make these grab-and-go egg bites in a muffin pan—just choose your favorite flavor combo and pop everything in the oven (then, in to your freezer...once things cool down).
Get the Meal Prep Egg Bites recipe.
Per serving: 61 cal, 4 g fat (1.5 g sat), 5 g protein, 140 mg sodium, 2 g carbs, 1 g sugar (0 g added sugars), 0 g fiber
Baked Pumpkin Oatmeal
Oatmeal on the stovetop can be a chore. You know what isn't? Scooping some of this pre-baked goodness onto a plate and pressing the start button on your microwave.
Get the Baked Pumpkin Oatmeal recipe.
Per serving: 478 cal, 24 g fat (4.5 g sat), 13 g protein, 319 mg sodium, 54 g carb, 18 g sugars (8 g added sugars), 8 g fiber
Tex Mex Breakfast Burrito
This make-ahead vegetarian option still packs in 20(!) grams of protein, thanks to a team effort from refried beans, Cheddar cheese, and scrambled eggs.
Get the Tex Mex Breakfast Burrito recipe.
Per serving: 395 cal, 15 g fat (6 g sat), 20 g protein, 1,070 mg sodium, 45 g carb, 4 g sugars (0 g added sugars), 5 g fiber
PB Banana Waffles
These protein-powered waffles—packed with yogurt, nut butter and chia seeds—are proof you *need* a waffle iron. P.S. You can make the batter up to four days in advance or make and freeze the prepared waffles to reheat at your leisure.
Get the PB Banana Waffles recipe.
Per serving: 338 cal, 14 g fat (4 g sat), 13 g protein, 410 mg sodium, 43 g carb, 12 g sugars (4 g added sugars), 4 g fiber
Instant Pot Hard-Boiled Eggs
Keeping a stash of hard-boiled eggs in your fridge means you're only a quick peel away from adding 6 grams of protein to your meal. P.S. This cooking method helps the shells separate from the egg for even easier peeling. Score!
Get the Instant Pot Hard-Boiled Eggs recipe.
RELATED: 35 Healthy Egg Breakfasts You'll Be Loving All Week Long
Avo Toast with Eggs and Quick-Pickled Peppers
Speaking of those hard-boiled eggs in your fridge...slice some up to top avocado toast along with a fiery pepper relish.
Get the Avo Toast with Eggs and Quick-Pickled Peppers recipe.
Per serving: 305 cal, 16.5 g fat (3.5 g sat), 14 g protein, 286 mg sodium, 27 g carb, 5 g sugars (0 g added sugars), 7 g fiber
Pistachio Energy Balls
Prep these protein balls to stash in the fridge, so you can pop one or two into your mouth before hitting the gym.
Get the Pistachio Energy Balls recipe.
Per ball: 86 cal, 6 g fat (0.5 g sat), 2 g protein, 33 mg sodium, 8 g carb, 3.5 g sugars (0 g added sugars), 2 g fiber
RELATED: 40 Protein Ball Recipes Guaranteed to Satisfy Your Sweet Tooth
Savory Yogurt with Avocado and Chickpea "Granola"
Grab a can of chickpeas (instead of oats) to make homemade granola and switch up your a.m. routine. It'll last for a few days, so you can sprinkle some onto yogurt and enjoy an "instant" parfait. For an extra hit of protein, stir a scoop of collagen powder into your yogurt first.
Get the Savory Yogurt with Avocado and Chickpea "Granola" recipe.
Per serving: 514 cal, 40 g fat (7 g sat), 16 g protein, 218 mg sodium, 27 g carb, 7.5 g sugars (0 g added sugars),10 g fiber
Asparagus and Scallion Frittata
The beauty of a frittata is that those baked eggs can be served up for a fancy brunch, or stashed in the fridge to be eaten all throughout the week. Just nuke or reheat in a toaster oven.
Get the Asparagus and Scallion Frittata recipe.
RELATED: 35 Healthy Egg Breakfasts You'll Be Loving All Week Long
Turmeric Bagel Holes
Cottage cheese is the (not-so) secret to these fluffy, five-ingredient bagel bites. If you're craving something creamy to dunk 'em into, whip up some extra cottage cheese in your food processor until smooth.
Get the Turmeric Bagel Holes recipe.
Per serving: 55 cal, 1.5 g fat (0.5 g sat), 3 g protein, 155 mg sodium, 7 g carb, 0.5 g sugars (0 g added sugars), 0 g fiber
Breakfast Burritos
Freeze these foil-wrapped burritos for a few weeks. Three to five minutes before you're ready to head out the door, just remove foil and microwave, flipping once, until heated through. Simple!
Get the Breakfast Burritos recipe.
Per serving: 468 cal, 22 g fat (9.5 g sat), 24 g protein, 1251 mg sodium, 44 g carb, 5 g sugars (0 g added sugars), 4 g fiber
Almond-Sunflower Seed Breakfast Cookies
Treat yourself to a li'l dessert for breakfast by stirring granola-inspired mix-ins (hello, seeds, nuts and dried fruit!) into a protein-spiked dough. Store cookies in an air-tight container on the counter, or freeze a batch of pre-measured dough to bake off at a moment's notice.
Get the Almond-Sunflower Seed Breakfast Cookies recipe.
RELATED: Mix-And-Match Protein Cookies Let You Customize Your Favorite Sweet Snack
Instant Pot Yogurt
If you have grand aspirations of DIY-ing your own yogurt all the time, an Instant Pot will be your BFF. This kitchen appliance makes the whole process simpler than ever.
Get the Instant Pot Yogurt recipe.
Per serving: 135 cal, 7 g fat (4 g sat), 7 g protein, 94 mg sodium, 10 g carb, 10 g sugars (0 g added sugars), 0 g fiber
Vegan Chocolate Chip Banana Bread
Pro tip: Slice banana bread before placing in the freezer, so you can pop each slice in the toaster to reheat.
Get the Vegan Chocolate Chip Banana Bread recipe.
Per serving: 476 cal, 23.5 g fat (4.5 g sat), 9 g protein, 261 mg sodium, 7 g carb, 26 g sugars (21 g added sugars), 4 g fiber
Greek Chickpea Waffles
Compared to all-purpose flour, chickpea flour has about one extra gram of protein, as well as four additional grams of fiber, per 1/4 cup. So it's a smart swap to boost the nutritional value of your a.m. stack of waffles. Freeze cooked waffles to reheat in your toaster and top as you please.
Get the Greek Chickpea Waffles recipe.
Per serving: 272 cal, 12.5 g fat (4 g sat), 22 g protein, 573 mg sodium, 16 g carb, 5 g sugars (0 g added sugars), 2 g fiber
Carrot Smørrebrød Crisps
Make your own batch of vegan smoked salmon (yup, seriously) to keep in the fridge for a few days. Then, pile some on toasts, crackers, bagels, you name it.
Get the Carrot Smørrebrød Crisps recipe.
RELATED: 30 Healthy Vegan Breakfast Recipes That Are Ridiculously Delicious
Cacao Nib Dukkah
A sprinkle of this medley of nuts, seeds and spices will instantly upgrade your go-to yogurt or sliced fruit.
Get the Cacao Nib Dukkah recipe.
Per serving: 239 cal, 9.5 g fat (3.5 g sat), 14 g protein, 199 mg sodium, 26 g carb, 19 g sugars (0 g added sugars), 4 g fiber
RELATED: The Healthiest Greek Yogurts to Stock Up On Right Now, According to Nutritionists
Hearty Grain Egg Scramble
You'll be full for hours after this meal, thanks to an unbeatable combo of fiber, protein and healthy fats. Meal-prep a big batch of the bulgur and scrambled eggs, and you'll just have to warm everything up and stir in scallions and pea shoots before digging in.
Get the Hearty Grain Egg Scramble recipe.
Per serving: 368 cal, 19.5 g fat (8 g sat), 17 g protein, 412 mg sodium, 33 g carb, 2 g sugars (0 g added sugars), 6 g fiber
RELATED: The 30 Best Whole30 Breakfast Recipes That Will Make You Totally Forget About Toast
Rhubarb Breakfast Muffins
Rhubarb is only in season for a limited amount of time. (Think of it like nature's pumpkin spice.) So, take the opportunity to enjoy with a batch of baked goods. Serve each muffin with a scoop of Greek yogurt if you want to up the protein.
Get the Rhubarb Breakfast Muffins recipe.
Per serving: 239 cal, 17.5 g fat (5.5 g sat), 6 g protein, 122 mg sodium, 16 g carb, 9.5 g sugars (8 g added sugars), 3 g fiber
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has over a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
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