15 Breakfast Meal Prep Recipes That Are Filling and Easy to Pack
Whether you’re trying to save time, money, or energy, we got you.
About the Importance of Breakfast
Nothing can power you through the morning quite like a good breakfast can. But let’s face it: The idea of cooking one every day can feel overwhelming. That’s where being a little proactive comes in key.
Tips for Creating Sustaining Breakfasts
To build a breakfast that will sustain you for several hours, you’ll want to include sources of protein, carbohydrates, and fat, says Jessica Beacom, RD, the cofounder of the Real Food Dietitians.
Expert Recommendations
Experts typically recommend that you load up on roughly 20 to 30 grams of protein in the morning to help keep you satisfied; you can get that from egg-based meals like frittatas or casseroles, Beacom says, as well as from dishes that use seeds like flax or chia. You’ll also want to include enough carbs—especially fiber-rich ones, like overnight oats or baked quinoa—for hearty bites, she says. Lastly, mix in some healthy fats like avocado or nut butters for flavor and richness.
Why Convenience Matters
For on-the-go breakfasts, handhelds like sandwiches or burritos are going to be hard to beat, since they travel so well, they don’t spill, and they reheat nicely. But you can certainly go the liquidy route too, as long as you invest in leak-proof containers that keep things like overnight oats secure, Beacon says.
Why You Should Get Excited About Breakfast Meal Prep
And perhaps most importantly? Find ways to make your breakfasts something you’ll be excited to eat day after day. For example, stock up on some fun hot sauces to drizzle on your burritos, mix berries into your parfaits, or sprinkle everything bagel spice over your eggs. To give you a headstart, we’ve rounded up a few recipes we promise you’ll want to get out of bed for.
Breakfast Meal Prep Recipes
Here are 15 breakfast meal prep recipes that are filling and easy to pack:
1. Vanilla Overnight Oats With Maple Spiced Pears
- 21 grams of protein per serving
- Mix oats, flaxseeds, almond milk, nut butter, vanilla extract, and cinnamon together, and pack it all up for an on-the-go breakfast the next morning.
- This recipe uses pears as a topping, but you can mix in whatever ripe fruit you have sitting on your counter for an equally creamy and filling dish.
2. Butternut Squash and Apple Hash With Sausage
- 25 grams of protein per serving
- Start your day with a flavorful hash packed with cubed butternut squash and apples and topped with crumbled sausage for extra protein.
- If you have more time on your hands, you can add a fried egg for an even heartier breakfast.
3. Savory Pesto Quinoa Breakfast Bowls
- 30 grams of protein per serving
- If you have a jar of pesto and some quinoa sitting in your pantry, congratulations, you have most of the ingredients to make this dish.
- You can prep these bowls ahead of time, store them in reusable containers, and reach for them in the mornings when you need a hearty bite.
4. Chocolate Peanut Butter Quinoa Breakfast Parfait
- 19 grams of protein per serving
- This recipe mixes peanut butter and chocolate to make a creamy parfait that’s just as tasty as a Reese’s cup.
- Make a few jars at once and store them in your fridge; that way, you can reach for one and head right out the door knowing you’re that close to a filling and ready-to-eat breakfast.
5. High Protein Breakfast Sandwiches
- 29 grams of protein per serving
- There’s nothing like a hearty breakfast sandwich to start your day.
- Rather than spending money on one from your local cafe, meal prep a few at home to save some coin.
6. Breakfast Banana Split
- 29 grams of protein per serving
- Just one cup of cottage cheese has nearly 24 grams of protein.
- But rather than just eating a plain bowl of it, get creative with the toppings: This version mixes in ripe bananas, sweet berries, and crunchy granola.
7. Breakfast Burrito
- 20 grams of protein per serving
- These freezer-friendly breakfast burritos will simplify your mornings.
- Set aside an hour on the weekend to stuff sausage, eggs, cheese, and veggies into a few tortillas, and then wrap them up.
8. Basic Tofu Scramble Recipe
- 20 grams of protein per serving
- Meal prep a big batch of tofu scramble as your base for a week of breakfasts. Store it in a reusable container, then get creative with the toppings each morning.
- Try adding creamy avocado and ripe tomatoes for extra flavor.
9. Blueberry Overnight Oat
- 22 grams of protein per serving
- Who can turn down blueberry pie (but in overnight oats form)?
- This recipe mixes in berry jam, making it a delicious treat for folks with a sweet tooth in the morning.
10. Veggie Breakfast Strata
- 19 grams of protein per serving
- Try batch-cooking a breakfast-friendly casserole using canned biscuits, eggs, vegetables—like spinach and kale—and cheese.
- Because it makes eight servings, it guarantees a quick and easy morning meal throughout the week.
11. Savory Tempeh Breakfast Sandwiches
- 29 grams of protein per serving
- At the start of the week, take some time to load up these breakfast sandwiches with tempeh, avocado, and spinach.
- Then, wrap in aluminum foil and store in your fridge until you’re ready to reheat each morning.
12. Spiced Carrot Cake Overnight Oats
- 28 grams of protein per serving
- These overnight oats will remind you of carrot cake each time you take a bite.
- Try roasting some walnuts or almonds to sprinkle on top for extra flavor and texture.
13. Salsa Verde Breakfast Frittata
- 19 grams of protein per serving
- Make this frittata at the start of the week, and add scoops of salsa each day for a fresh flavor.
- Pro tip: To load up on your veggies early in the morning, serve it with a side of arugula or mixed greens.
14. Banana Coconut Overnight Oats
- 20 grams of protein per serving
- You don’t need to buy expensive premade overnight oats mixes at the grocery store.
- Prep them in advance yourself, like with this option, which combines ripe bananas, coconut milk, and warm spices like cinnamon and nutmeg.
15. Vegetarian Breakfast Tacos
- 24 grams of protein per serving
- Make meal prepping fun by planning the dishes that’ll bring you joy later in the week—like these breakfast tacos.
- Prep the filling in advance, that way all you have to do is stuff them into a warm tortilla each morning.
Why is breakfast important? Breakfast provides the energy and nutrients needed to kickstart your metabolism and power you through the morning.
What are the tips for creating sustaining breakfasts? Include sources of protein, carbohydrates, and healthy fats in your breakfast.
What is the recommended amount of protein in the morning? Experts suggest loading up on 20 to 30 grams of protein in the morning.
What makes breakfast meal prep convenient? Prepping recipes like sandwiches, burritos, or overnight oats ensures they are handy and easy to eat on-the-go.
How can you make breakfast meal prep exciting? Incorporate fun toppings and flavors that you enjoy to make each breakfast dish appealing.
What is the first recipe listed? Vanilla Overnight Oats With Maple Spiced Pears.
How much protein does Vanilla Overnight Oats With Maple Spiced Pears contain per serving? 21 grams of protein per serving.
What are the key ingredients in Butternut Squash and Apple Hash With Sausage? Oats, flaxseeds, almond milk, nut butter, vanilla extract, cinnamon, butternut squash, apples, and sausage.
How many grams of protein does Butternut Squash and Apple Hash With Sausage contain per serving? 25 grams of protein per serving.
What is the main component of Savory Pesto Quinoa Breakfast Bowls? Pesto and quinoa.
How much protein does Savory Pesto Quinoa Breakfast Bowls have per serving? 30 grams of protein per serving.
What sets Chocolate Peanut Butter Quinoa Breakfast Parfait apart? It combines peanut butter and chocolate with quinoa for a sweet and creamy parfait.
How many grams of protein does Chocolate Peanut Butter Quinoa Breakfast Parfait contain per serving? 19 grams of protein per serving.
What is the protein content of High Protein Breakfast Sandwiches? 29 grams of protein per serving.
What creative elements are in Breakfast Banana Split? Includes cottage cheese as a base with bananas, sweet berries, and crunchy granola.
How much protein is in a serving of Breakfast Banana Split? 29 grams of protein per serving.
What makes Breakfast Burritos useful for busy mornings? They are freezer-friendly and can be reheated for a quick breakfast.
How many grams of protein do Breakfast Burritos have per serving? 20 grams of protein per serving.
What is the protein content in Basic Tofu Scramble Recipe? 20 grams of protein per serving.
What toppings can be added to the Basic Tofu Scramble Recipe? Try creamy avocado and ripe tomatoes for extra flavor.
What ingredient gives Blueberry Overnight Oat its sweetness? Berry jam.
How much protein does Blueberry Overnight Oat have per serving? 22 grams of protein per serving.
What are the components of Veggie Breakfast Strata? Canned biscuits, eggs, vegetables, and cheese.
How many servings does Veggie Breakfast Strata yield? Makes eight servings.
What makes Savory Tempeh Breakfast Sandwiches a healthy choice? Includes tempeh, avocado, and spinach for a high-protein breakfast sandwich.
How much protein do Savory Tempeh Breakfast Sandwiches contain per serving? 29 grams of protein per serving.
What is the inspiration for Spiced Carrot Cake Overnight Oats? They resemble carrot cake in flavor, made with roasted nuts, warm spices, and coconut milk.
How many grams of protein does Spiced Carrot Cake Overnight Oats contain per serving? 28 grams of protein per serving.
What is a convenient way to enjoy Salsa Verde Breakfast Frittata? Make a batch early in the week and add fresh salsa to each serving.
What is recommended to be served with Salsa Verde Breakfast Frittata? Serve with a side of arugula or mixed greens to boost your veggie intake.
How much protein does Salsa Verde Breakfast Frittata have per serving? 19 grams of protein per serving.
What are the main ingredients in Banana Coconut Overnight Oats? Ripe bananas, coconut milk, and warm spices like cinnamon and nutmeg.
How many grams of protein does Banana Coconut Overnight Oats contain per serving? 20 grams of protein per serving.
What makes Vegetarian Breakfast Tacos a meal prep favorite? Includes prepped vegetarian fillings that can be quickly assembled into tacos each morning.
How much protein does Vegetarian Breakfast Tacos contain per serving? 24 grams of protein per serving.
