If you missed last week’s protein prep, make sure to catch up here. 

We’re officially in cozy season and this week’s Protein Prep lineup feels so fall (without going straight into soup)!! It’s easy, hearty, and packed with protein (obviously), and we’ve got a bit of everything: a cozy breakfast bake you can heat up in minutes, a fall-inspired chicken salad that’s perfect for lunch, and the most delicious double chocolate protein cookies for when your sweet tooth hits.

If you’re new here, Protein Prep is my weekly series where I share three high-protein recipes to prep ahead for the week. It’s not meant to cover ALL the bases, but rather fill in the gaps so you have something on hand for when times get busy. I switch it up each week to match the season (or honestly whatever vibe I’m feeling), and this one might be my favorite yet.

Let’s get into the recipes…

 

 

 

 

 

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A post shared by Erika Fox Silverman (@eatwitherikaa)

Sweet Potato Hash Bowls

Okay, this is a little twist on my usual egg bowl situation and it might be my new favorite breakfast option. It’s cozy, savory, and feels like something you’d order at a brunch spot… except it’s prepped, portioned, and ready to go.

The base is Strong Roots Sweet Potato Hash Browns (which are so good), but you can totally use any hash browns or roasted sweet potatoes you already have.

Makes: 4 servings | Protein: ~27g per serving

Ingredients:

• 8 Strong Roots Sweet Potato Hash Browns
• 4 eggs
• 1 cup egg whites
• 1 cup cottage cheese
• 2 cups diced veggies of choice (I used bell pepper and onion)
• 4 servings breakfast chicken sausage, diced (I used Amylu)
• Optional: fresh thyme for topping

Directions:

1. Preheat oven to 350°F and lightly grease 4 oven-safe meal prep containers.
2. In a blender, combine the eggs, egg whites, and cottage cheese. Blend for 30–60 seconds until smooth.
3. Add 2 hash browns to each container.
4. Evenly divide the egg mixture, veggies, and chicken sausage on top of the hash browns.
5. Top with thyme (optional) and bake for 30–40 minutes, or until eggs are set.
6. Let cool, cover, and refrigerate for the week.

To reheat: Microwave uncovered for 1–2 minutes. Add salt and pepper to taste and you’re good to go.

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Fall Chicken Salad

This is one of those recipes that’s super simple but feels SO seasonal. It’s classic chicken salad meets fall vibes… crispy sweet apple, creamy goat cheese, crunchy walnuts, and a little tang from Greek yogurt and lemon juice. It’s the perfect thing to have prepped for quick lunches! It’s also perfect if you’re not quite ready for soups and ultra-cozy meals quite yet!

Makes: 4 servings | Protein: ~40g per serving

Ingredients:

• 1 lb chicken breast
• ½ cup Greek yogurt
• 3 tbsp mayo
• ½ lemon, juiced
• 1 cup celery, diced
• 1 small apple, diced
• ½ red onion, diced
• ⅓ cup dried cranberries
• ⅓ cup chopped walnuts or pecans
• ¼ cup crumbled goat cheese

Directions:

1. Cook and shred the chicken breast.
2. In a large bowl, combine all ingredients and mix until everything is well coated.
3. Store in a container in the fridge for an easy grab-and-go lunch.

To serve: Scoop into lettuce cups, make a sandwich, toss over greens, or eat it straight from the bowl (my personal favorite).

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Double Chocolate Protein Cookies

I’ve been on my baking game lately but as most of you know, I’m not a pumpkin girly, so you had to except a chocolate moment was coming. These cookies are rich, fudgy, and surprisingly high in protein. They’re perfect if you want something sweet after dinner or a snack that actually keeps you full.

Makes ~10 cookies | Protein: ~8g per cookie

Ingredients:

• 1 cup Greek yogurt
• ¼ cup natural peanut butter or almond butter
• 2 tbsp maple syrup
• 1 egg
• ½ tsp vanilla extract
• ½ cup rolled oats
• ½ cup chocolate protein powder
• ¼ cup almond flour
• 2 tbsp cacao powder
• ½ tsp baking powder
• ½ tsp salt
• ⅓ cup mini chocolate chips

Directions:

1. Preheat oven to 350°F and line a baking sheet with parchment paper.
2. In a large bowl, whisk together the wet ingredients.
3. Add oats, protein powder, almond flour, cacao powder, baking powder, and salt. Mix until a thick batter forms.
4. Fold in chocolate chips.
5. Scoop about 2 tbsp per cookie onto the baking sheet and flatten slightly (they won’t spread while baking).
6. Bake for 12–15 minutes, then let cool.

Tip: Warm one up in the microwave for ~30 seconds before eating. It tastes like a brownie fresh from the oven 🤎

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That’s it for this week’s Protein Prep! I’m obsessed with this lineup… it’s such a good mix of cozy + convenient. Let me know which one you try first!!

See you next week for Part 20!

– Erika