If there’s one thing that makes my weeks so much easier, it’s having a few high-protein meals in the fridge prepped and ready to go… and if you’ve been following my prep series for a while now, you know I prioritize breakfast meal prep because that is my busiestttt time of day.

I love starting my mornings with something balanced, cozy, and actually satisfying, and these three recipes check all the boxes. We’ve got a savory sweet potato hash bowl, cozy cinnamon apple muffins, and a creamy chia pudding… all protein-packed, all easy, and all perfect for busy weekdays. If you’re trying to hit your protein goals or just want to feel more energized in the mornings, these meal-preppable breakfasts are going to be your new go-tos!! Let’s get into the breakfast meal prep recipes…

 

 

 

 

 

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A post shared by Erika Fox Silverman (@eatwitherikaa)

Sweet Potato Hash Bowls

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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Apple Cinnamon Muffins

Makes: 12 muffins | Protein: ~6 per muffin

Ingredients:

• 1 overripe banana, mashed
• 2 eggs
• ½ cup applesauce
• ¼ cup + 1 tbsp maple syrup, divided
• 1 tsp vanilla extract
• 1 tbsp almond butter
• 1 cup almond flour
• ½ cup vanilla protein powder
• 1 tsp baking soda
• ½ tsp baking powder
• ½ tsp salt
• 2 tsp + 1 tsp cinnamon, divided
• 2 tsp brown sugar
• 1 apple, diced

Instructions:

1. Preheat oven to 350°F and lightly grease a muffin tin.
2. In a large bowl, combine banana, eggs, applesauce, ¼ cup maple syrup, vanilla, almond butter, almond flour, protein powder, baking soda, baking powder, salt, and 2 tsp cinnamon. Mix well.
3. Fold in half of the diced apple, then evenly distribute batter into the muffin tin.
4. In a small bowl, mix remaining apple with 1 tbsp maple syrup, 1 tsp cinnamon, and brown sugar. Spoon a little of the apple mixture on top of each muffin.
5. Bake for 20–25 minutes, until muffins are cooked through.
6. Let cool before transferring to a container. (But definitely enjoy one warm!)

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Chia Seed Pudding

Makes: 3 servings | Protein: 15g per serving

A creamy, high-protein snack or light breakfast that you can customize with your favorite toppings.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp maple syrup
• Optional: 1-2 scoops of vanilla or unflavored collagen powder for extra protein

Directions:

1. In a meal prep container, combine all ingredients. Shake or stir well.
2. Let set overnight in the fridge.
3. Top with fruit and enjoy!

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Looking for more protein-packed breakfast ideas? Check out more of my favorites here!