I don’t know about you, but breakfast is the meal I struggle with the most when I’m busy. Mornings can be chaotic, and when I don’t prep something ahead of time, I either skip it completely or end up grabbing something quick that’s not very filling.

That’s why I’ve been focusing on protein-packed breakfasts that I can prep ahead for the week. Starting the day with a solid amount of protein makes such a difference… it keeps me full, helps stabilize energy, and makes it way less tempting to snack mid-morning. I aim for at least 25-30g of protein at breakfast, and these ideas help hit that mark without being boring!

If you’re looking for easy, make-ahead breakfasts that actually taste good (and reheat well), here are five of my go-to’s right now:

PS: whenever I share my meal preps, I always get questions about the containers I use. These are my absolute favorite! I grab them on Amazon (only $40 for a set of 8), and they’re the perfect size for breakfasts and lunches. Plus, they stack really well in the fridge and make the whole process feel more organized.

1. Hash Brown Bowls

Think hearty breakfast skillet vibes, but in meal prep form. Crispy potatoes, peppers, onion, chicken sausage, and fluffy scrambled eggs mixed with cottage cheese for extra protein. I get questions all the time about re-heating scrambled eggs, and I promise the cottage cheese helps off-set that bad texture, keeping these super creamy!!

Makes: 4 servings | Protein: ~23g per serving

Ingredients

• 2 small potatoes, diced
• 2 bell peppers, diced
• 1 onion, diced
• 4 servings breakfast chicken sausage, diced
• 1 tsp paprika
• ½ tsp garlic powder
• ½ tsp onion powder
• 1 tbsp olive oil
• 4 eggs
• 1 cup cottage cheese
• Optional: chives (for topping)

Directions

1. Preheat the oven to 400°F.
2. On a large sheet pan, combine the potato, bell pepper, onion, chicken sausage, half of the olive oil, paprika, garlic powder, onion powder, and a dash of salt & pepper. Toss to combine.
3. Bake for 20–30 minutes, until potatoes are tender and everything is crisp.
4. Heat the remaining olive oil in a pan on medium/low heat. Crack eggs into a bowl and whisk well. Pour eggs into the pan along with the cottage cheese. Mix frequently until cooked through.
5. Evenly distribute the hash mix between four meal prep containers. Top each with a serving of the scrambled egg mixture.
6. Optional: sprinkle with chives. Let cool, then cover and refrigerate for an easy reheat breakfast.

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2. Banana Bread Protein Muffins

These are basically cozy banana bread in muffin form (with a protein boost). They’re naturally sweetened with banana and a touch of maple syrup, super moist thanks to Greek yogurt, and just the right amount of indulgent if you add dark chocolate chips (highly recommend). Perfect to pair with a coffee or even grab as a snack.

Makes: 12 muffins | Protein: ~8g per muffin

Ingredients

• 3 small overripe bananas, mashed
• 2 large eggs
• 1/2 cup Greek yogurt, plain and unsweetened
• 1/3 cup maple syrup, honey or agave
• 1 tsp vanilla extract
• 1 cup almond flour
• 2 scoops vanilla protein powder of choice
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 cup dark chocolate chips (optional but so good!)

Directions

1. Preheat oven to 350°F. Line a muffin tin with paper liners or spray with nonstick spray.
2. In a large bowl, mash bananas until smooth. Whisk in eggs, Greek yogurt, maple syrup, and vanilla.
3. In another bowl, whisk together almond flour, protein powder, baking powder, baking soda, and salt.
4. Add the dry mixture into the wet mixture and stir until just combined.
5. Fold in chocolate chips if using.
6. Divide batter evenly into muffin tin (about 12 muffins).
7. Bake for about 25 minutes, or until a toothpick comes out clean.

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3. Egg White Bites

If you’ve ever grabbed the Starbucks sous-vide egg bites, this is my at-home version – only lighter, higher in protein, and way more affordable. They’re fluffy from blending the egg whites with cottage cheese and packed with veggies and feta for flavor. I love keeping these in the fridge for quick, bite-sized breakfasts or snacks throughout the week.

Makes: 12 egg bites | Protein: ~7g per egg bite

Ingredients

• 2 cups egg whites
• 1/2 cup cottage cheese
• 1/2 cup feta cheese
• 1 cup spinach, diced
• 1 roasted red bell pepper, diced

Directions

1. Preheat the oven to 350°F and lightly grease a muffin tin (a silicone muffin tin works best for these).
2. Using a blender or immersion blender, mix together the egg whites and cottage cheese until smooth.
3. Evenly distribute the spinach, red pepper and feta into the muffin tin. Top with the egg white mix, filling each slot about halfway (or until the mix is used up).
4. Bake for about 25 minutes or until cooked through.
5. Transfer egg bites to a cooling rack. Once cooled, place them in a storage container in the fridge for an easy on-the-go breakfast or snack.
6. To reheat: place 1–2 egg bites in the microwave for about 1 minute.

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4. Cinnamon Apple Overnight Oats

These oats basically taste like apple pie for breakfast. The base is creamy and packed with protein thanks to Greek yogurt and protein powder, while the warm sautéed cinnamon apples on top make it feel cozy and satisfying. They’re great chilled straight from the fridge or warmed up if you want something cozier on a fall morning.

Makes: 4 servings | Protein: ~20g per serving

Oat Base

• 1 1/2 cups rolled oats
• 1 cup Greek yogurt
• 1 cup almond milk
• 1 tbsp chia seeds
• 2 scoops vanilla protein powder
• 1 tbsp maple syrup
• 1/2 tsp cinnamon

Topping

• 1/2 tbsp olive oil
• 2 apples, diced
• 1/2 tbsp maple syrup
• 1/2 tsp cinnamon

Directions

1. To make the topping, heat the olive oil in a pan on medium heat. Once hot, add the apples, maple syrup and cinnamon. Mix well and sauté until apples soften.
2. Meanwhile, mix the base ingredients together in a large container (or you can split the servings into individual containers).
3. Add the warm apple topping to the oats mix and store in the fridge as an easy breakfast or dessert!

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5. Spicy Egg Scramble Bowls

If you like a savory, spicy start to the day, these bowls are for you. They’re loaded with eggs, chicken sausage, veggies, and cottage cheese (for that sneaky protein boost). Finished off with a drizzle of chili crunch and furikake for a kick. It’s honestly addicting. These keep really well in the fridge and make the perfect hearty grab-and-go breakfast.

Makes: 4 servings | Protein: ~30g each

Ingredients

• 4 eggs
• 1 cup egg whites
• 1 cup cottage cheese
• 4 servings breakfast chicken sausage links, diced (I used Amylu Harvest Apple Mini Links)
• 1 cup broccoli, diced
• 2 bell peppers, diced (any colors)
• Momofuku Chili Crunch
• Optional: spicy furikake seasoning
• 1 tbsp olive oil
• Salt & pepper

Directions

1. Heat half of the olive oil in a pan on medium heat. Once hot, add the chicken sausage, broccoli and bell peppers. Sauté ~5 minutes until tender then remove from pan and set aside.
2. Meanwhile, into a large bowl combine the eggs, egg whites and cottage cheese. Whisk well.
3. Once veggies/chicken sausage are out of the pan, add the remaining oil and egg mixture to the pan. Cook on low/medium, mixing frequently, until fully cooked.
4. Add the veggies/chicken sausage back to the pan with 1/4 tsp salt and 1/4 tsp pepper. Mix to combine.
5. Evenly distribute scramble into four meal prep containers. Drizzle with as much chili crunch as you like and top with furikake (optional).
6. Once cooled, cover containers and set in the fridge for an easy grab-n-go breakfast! To reheat: microwave for 1–2 minutes.

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Looking for some lunch & dinner meal prep ideas?! Here are a few of my favorites…

• Crispy Chicken Fried Rice
• Turkey Taco Skillet
• Protein Chicken Sausage Bowl