Meal Prep High Protein Breakfast Recipes

simplify your mornings by prepping a week of protein-rich breakfasts like bone broth soup, homemade breakfast sausage, high-protein breakfast burritos, and more!

This is one of my first recommendations whenever people ask me how to improve their health …

eat a high protein breakfast!!!!

If you follow me on Instagram or chat with me in real life, you’ve probably heard me rant about the importance of a quality breakfast. Unfortunately, diet culture has convinced us (especially women) that we need to have a small breakfast or even skip it to be healthy. People often reach for a quick bowl of cereal, a 'protein' bar, or just run out the door with coffee, only to wonder why they feel terrible throughout the day. It turns out we’ve got it all wrong—studies show that having a larger breakfast (i.e., consuming more of your daily calories in the morning) is actually more effective for fat loss and improving insulin sensitivity.

Sorry to break the news, but even a well-intentioned egg on a slice of toast doesn’t provide enough protein to start your day. To support good energy levels, balanced hormones, muscle mass, and stable blood sugar, 6 grams of protein in an egg simply isn't enough. You’ll likely feel hungrier throughout the day, leading to more cravings and snacking, making it tough to hit your protein goals.

But I know how busy life can be and how challenging it is to carve out time for a real breakfast. My goal with all my content is not to stress you out about what you’re doing wrong but to offer tips and tricks you can easily incorporate into your life to start feeling better right away!

I hope this guide on high-protein breakfasts and the delicious, nutritious meal prep ideas at the end help you incorporate a quality breakfast into your day!

Why Is a Protein-Rich Breakfast Important?

• Hormone Health:

  • Regulates Appetite Hormones: High-protein breakfasts help stabilize hormones like ghrelin and leptin, which regulate hunger and satiety, reducing the likelihood of overeating throughout the day.

  • Supports Muscle Health: Protein intake stimulates the release of hormones that promote muscle growth and repair, important for overall metabolic health.

• Blood Sugar Balance:

  • Prevents Blood Sugar Spikes: Protein helps slow down the absorption of carbohydrates, reducing the risk of rapid blood sugar spikes and crashes that can lead to fatigue and irritability.

  • Improves Insulin Sensitivity: Consuming protein can enhance insulin sensitivity, which is crucial for maintaining stable blood sugar levels and preventing insulin resistance.

• Energy Levels:

  • Sustains Energy: Protein provides a steady release of energy, preventing the mid-morning slump often associated with high-carb breakfasts.

  • Supports Metabolism: A high-protein breakfast can boost metabolic rate, helping your body burn calories more efficiently throughout the day.

Your breakfast sets the tone for your energy levels, mood, and productivity. If you're aiming to build muscle, manage your weight, or just stay full and satisfied until lunchtime, incorporating high-protein meals into your breakfast routine is a game-changer.

We know why it’s so important, but how do we actually start doing this? Meal prepping your breakfast can save time, reduce stress, and ensure you start your day on the right foot.

TL;DR: Aim for 30-50 grams of quality protein at breakfast if you want steady blood sugar, support muscle growth, healthy hormones, and good energy!

Also, don’t forget I have a whole Protein-Rich Breakfast section in my cookbook Nutrient-Dense Meal Prep if you’re looking for more meal prep inspiration!

High Protein Pancakes and Meat Muffins from my cookbook!

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Here are my favorite meal prep high protein breakfasts

• Breakfast Bone Broth Soup

• Cherry Thyme Venison Patties

• Protein-Rich Breakfast Burritos

• Green Onion and Ham Frittata

• Protein Rich Chia Seed Pudding

• High-Protein Breakfast Sandwiches

• Chicken Apple Breakfast Sausage Patties

• Protein-Rich Breakfast Quesadillas

Breakfast Bone Broth Soup

Ingredients

• 1 3-5 lb chicken 

• 1 ½ tbsp sea salt, divided

• 1 lb chicken feet (or necks)

• 1 tbsp ghee 

• 3 carrots, diced 

• 4 ribs celery, diced

• 1 yellow onion, roughly chopped

• 1 tsp chili powder 

• ½ tsp turmeric

• 1 lemon

Directions

1. Add the chicken to a large pot. Cover with filtered water and add 1 tbsp sea salt. Bring to a broil, reduce to a simmer, and let cook for about 1 hour, until the meat is tender and easy to remove from the bone. 

2. Remove the chicken from the broth and let cool slightly. Remove all of the meat from the bird and set aside. Place the chicken carcass back into the pot. Add the chicken feet/necks. Bring back to a boil, reduce heat and let it simmer covered for 5-6 hours. Strain the broth into a large bowl and discard the bones. 

3. Clean out the pot and return it to the stove. Add the ghee and heat over medium heat. Add the carrot, celery, onion, chili powder, turmeric and ½ tbsp sea salt. Sauté for 3-4 minutes. Add the chicken meat to the pot and the broth. Let simmer for 15 minutes, until the veggies are tender. 

4. Serve with more sea salt to taste and a squeeze of lemon juice. 

Cherry-Thyme Venison Patties

Ingredients

• 1 lb ground venison

• 1 lb ground beef

• ½ cup diced dried cherries

• 1 tsp sea salt

• 1 tbsp chopped fresh thyme leaves

• ½ tbsp chopped fresh sage leaves

• 1 tsp red pepper flakes, optional

• 1 tbsp maple syrup

• 1 tbsp ghee or tallow (or other cooking oil of choice)

Directions

1. In a large bowl, combine the ground venison, ground beef, dried cherries, sea salt, fresh thyme, fresh sage, red pepper flakes, if including, and maple syrup. Use your hands or a spoon to mix the ingredients until everything is evenly combined. 

2. Form the mixture into balls just larger than a golf ball – you should get 16 equally sized balls. Place the balls on a parchment lined sheet pan and use the back of a spatula to press them into thin patties, about 1 inch thick. 

3. Heat a large skillet over medium high heat. Add the ghee to the pan. Add the patties to the hot pan in small batches, ensuring the pan is never overcrowded. Cook for 3-4 minutes on each side, until golden brown and cooked through. 

4. Store in the fridge for 4-5 days. To reheat, bake them in the oven a 350F for 8-10 minutes or until warmed through. 

Protein Rich Breakfast Burrito

Ingredients

• 1 lb ground chicken (or meat of choice)

• Veggies of choice (like onion, mushrooms, peppers, spinach, etc)

• 12 eggs 

• 1/2 cup greek yogurt (optional)

• 6 large tortillas 

• 1 cup shredded cheddar cheese

Directions

1. Preheat the oven to 350F.

2. Heat a large skillet over medium high heat and add your ground chicken or meat of choice. Break up with a spoon and cook until browned and cooked through. Add any veggies you’d like to include and cook until cooked through. I added some leftover onions and spinach I had. Drain any excess moisture from the pan. Remove from the heat.

3. While that cools, crack 12 eggs into a large bowl and whisk until smooth. Stir in greek yogurt and the cooked meat and veg. Add that to a greased or lined pan and bake for 25-30 mins or until cooked through.

4. Divide the baked eggs into 6 pieces (this should come out to about 30g protein/piece)

5. Wrap each piece in a warm tortilla of choice with cheese and any other additions. Brown the burrito seam side down in a hot pan to seal it together. Turn and brown the other side.

6. Wrap in parchment paper and tinfoil and store in the fridge or freezer. To reheat, simply bake at 350 for about 10 mins until warmed through.

Green Onion and Ham Frittata

Ingredients

• 12 eggs

• 1/4 cup milk or filtered water

• ½ tsp sea salt

• 8 oz cooked ham or turkey, chopped

• 4 oz cheese of choice, shredded or crumbled

• 4 spring onions, roughly chopped

Directions

1. Preheat the oven to 350F. Line a 9”x9” baking dish with parchment paper.

2. Crack the eggs into a large bowl and add the milk and sea salt. Whisk until smooth. Add the ham, cheese and spring onions and stir to combine.

3. Bake for 25-30 minutes or until cooked through.

Protein Rich Chia Pudding

Ingredients

• 1 ¼ cup full fat coconut milk (or other milk of choice)

• 1 ¼ cup filtered water

• 4 servings unflavored protein powder

• 1 tsp vanilla extract

• 1 tsp Ceylon cinnamon

• ½ tsp ground nutmeg

• ½ tsp ground ginger

• Pinch of sea salt

• 6 tbsp chia seeds

• Seasonal fruits for topping

Directions

1. Blend the coconut milk, water, protein powder, vanilla extract, cinnamon, nutmeg, ginger, and sea salt until fully combined. Add this to a large bowl and stir in the chia seeds. Set aside for 3-4 minutes. Stir again to remove any clumps and set in the fridge for 1 hour.

2. After 1 hour I recommend stirring again to remove any clumps. Then leave the chia pudding in the fridge for at least another hour or overnight.

3. When you are ready to eat, portion out the chia pudding and top with fruit or other toppings of choice. Enjoy!

High-Protein Breakfast Sandwiches

Ingredients

• 8 whole eggs

• 4 egg whites

• 3/4 cup greek yogurt

• 2 tsp sea salt, divided

• Fresh herbs and veggies of choice (I used cilantro and 1 small head broccoli)

• 1 lb ground turkey or chicken

• 1 tsp garlic powder

• 4 scallions, diced

• 1/2 tbsp extra virgin olive oil

• 6 english muffins or buns of choice

• 4 oz cheese of choice, sliced or grated

• Any hot sauce or other sauce of choice for serving!

Directions

1. Preheat oven to 350F. Line a 9x9 pan with parchment paper.

2. In a large bowl combine the eggs, greek yogurt, and 1 tsp sea salt. Whisk until combined. Add the chopped broccoli and cilantro or other veggies and herbs.

3. Bake for 35-40 minutes or until fully set. Remove from the oven and cut into 6 pieces in the shape of your bun or bread.

4. In a large bowl combine the ground turkey or chicken, 1 tsp sea salt, garlic powder, and scallions. Divide into 6 balls.

5. Heat a skillet over medium heat and add 1/2 tbsp extra virgin olive oil. Cook the turkey patties in batches to avoid crowding the pan, pressing down the sausage patty until it is the shape/size of your bread. Cook on each side for 4-5 minutes, until browned and cooked through.

6. Assemble the sandwiches with 1 sausage patty, a piece of frittata and cheese. Wrap in parchment paper and store in an airtight container. Store in the fridge or freezer.

7. To reheat, warm in the oven at 325F for 10-15 minutes or until heated through or warm in the microwave.

Chicken Apple Breakfast Sausage Patties