If you’ve ever found yourself starving by 10 a.m. after a light breakfast or skipping it altogether because you “don’t have time”, this post is for you. These are five of my favorite high-protein breakfast meal prep recipes that actually keep me full, satisfied, and energized!

For the longest time, I was that person rushing through the morning with just coffee in hand. More times than I can count, I’d go hours without eating, and by lunch, I’d feel completely drained and unfocused. Now, every Sunday I take just an hour (a lot of times even less than an hour!) to do my breakfast meal prep for the week, and it’s completely changed the way I feel during the day.

Each of these breakfast meal prep recipes gives me 30–40g of protein in the morning without having to cook anything when I wake up. Just reheat (or grab from the fridge) and go!! Let’s get into the recipes…

1. Protein Breakfast Hash Bowls

Makes: 4 servings
Protein: 30g per serving

These bowls are one of my weekly go-tos. They’re colorful, veggie-packed, and full of flavor. You can customize with your favorite chicken sausage or even toss in hot honey if you like a little heat.

Ingredients:

• 8 eggs
• 1.5 cups cottage cheese
• 2 large cooked chicken sausage links, chopped
• 1 medium/large sweet potato, chopped into small pieces
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 bunch scallions, diced (whites and greens separated)
• Olive oil
• Garlic powder, salt & pepper

Directions:

1. Preheat oven to 425°F.
2. On a large baking tray, add the sweet potato, zucchini, bell pepper, and scallion whites. Keep the sweet potato separate if possible, as it may need extra time.
3. Toss everything in olive oil, garlic powder, salt, and pepper. Roast for ~25 minutes, flipping halfway. If needed, cook sweet potatoes 5 minutes longer.
4. Meanwhile, whisk the eggs. Heat a pan on medium-low and scramble eggs with cottage cheese until fully cooked.
5. To build your bowls, divide veggies, scrambled eggs, and sausage between four containers. Top with scallion greens.
6. To reheat, microwave uncovered for 1–2 minutes.

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2. Protein Baked Egg Bowls

Makes: 4 servings
Protein: 41g per serving

These baked egg bowls are ultra-filling thanks to the combo of eggs, sausage, cheese, and veggies. I love making them on Sunday and just reheating during the week.

Ingredients:

• 8 eggs
• 1 cup cottage cheese
• 1/2 cup goat cheese, crumbled
• 1 cup diced veggies (I used bell pepper and zucchini)
• 1 cup spinach
• 12 mini breakfast sausage links, diced
• Salt & pepper

Directions:

1. Preheat oven to 375°F.
2. In four oven-safe meal prep containers, add all ingredients and mix well.
3. Place the containers on a baking sheet and bake for ~30 minutes or until eggs are set.
4. Let cool, then store in the fridge.
5. To reheat, microwave uncovered for 1–2 minutes.

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3. Protein Egg Bites

Makes: 12 bites
Protein: ~10g per bite

Busy mornings = egg bite mornings. These are great for grab-and-go, and they freeze well too. I switch up the mix-ins weekly depending on what I have in the fridge.

Ingredients:

• 7 eggs
• 1/2 cup egg whites
• 1/2 cup cottage cheese
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp pepper
• 10 Trader Joe’s Chicken Maple Sausage links, diced
• Bell pepper, diced
• Spinach, diced
• Feta cheese
• Olive oil (for greasing muffin tin)

Directions:

1. Preheat oven to 350°F and grease a muffin tin.
2. Blend eggs, egg whites, cottage cheese, and spices until smooth.
3. Fill each muffin cup halfway with egg mixture. Add sausage, bell pepper, spinach, and feta on top.
4. Bake 20–25 minutes, or until set.
5. Let cool and store in the fridge for an easy snack or breakfast.
6. To reheat, microwave uncovered for 1 minute.

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4. Egg White Breakfast Bowls

Makes: 4 servings
Protein: 28g per serving

If you want something a little lighter, these egg white bowls are perfect. The cottage cheese adds creaminess while keeping the protein high.

Ingredients:

• 1.5 cups egg whites
• 1 cup cottage cheese
• 8 mini chicken sausage links (or 4 servings), chopped
• 1 cup spinach, chopped
• 1 cup cherry tomatoes, halved
• 4 tbsp crumbled goat cheese
• Salt & pepper

Directions:

1. Preheat oven to 375°F. Lightly grease four oven-safe containers.
2. Evenly divide all ingredients between the containers and whisk to combine.
3. Top with salt and pepper, then bake for ~30 minutes, or until eggs are fully set.
4. Let cool, cover, and store in the fridge.
5. To reheat, microwave uncovered for 1–2 minutes.

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5. Collagen Chia Pudding

Makes: 3 servings
Protein: 28g per serving

When I want something sweet and refreshing, I always reach for this collagen chia pudding. It’s protein-packed from the yogurt and collagen and has the best creamy texture after setting overnight.

Ingredients:

• 2 cups Greek yogurt
• 1/2 cup chia seeds
• 2 scoops vanilla collagen
• 1/3 cup unsweetened almond milk
• Berries of choice

Directions:

1. Add the almond milk and collagen to a cup and whisk to combine.
2. Into a meal prep container, combine the greek yogurt, chia and collagen milk. Cover and shake well.
3. Uncover and add your favorite berries.
4. Let set overnight and keep stored in the fridge. Enjoy as a light breakfast (or even a snack)!

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Looking for more delicious breakfast recipes? Check out some of my favorites here!