6 High-Protein Breakfast Recipes for Meal Prep Sunday

Two hours on a Sunday can take care of breakfast for the entire week. These six recipes are built for batch cooking: each one makes several servings, stores well in the fridge or freezer and reheats quickly, and every serving brings a solid amount of protein from eggs, Greek yogurt, lean meat and protein powder.

Start the oven-based recipes first, then mix the no-cook jars while everything bakes. Each recipe lists servings, total time and estimated protein, along with storage tips so you know exactly how long it keeps.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Spinach, Mushroom and Turkey Sausage Egg Muffins

Browned turkey sausage, mushrooms and spinach bake into fluffy egg muffins that are the backbone of any Sunday prep session. Three muffins make a filling breakfast, and they reheat in under a minute all week.

Servings: 4

Total time: 45 minutes

Estimated protein: About 32 grams per serving, mainly from eggs and turkey sausage, with a smaller contribution from mozzarella and cottage cheese.

Ingredients

• Cooking spray
• 8 ounces raw turkey breakfast sausage
• 1 cup sliced mushrooms, finely chopped
• 2 cups baby spinach, chopped
• 10 large eggs
• 1/2 cup low-fat cottage cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup shredded part-skim mozzarella cheese

Instructions

1. Preheat the oven to 350°F (175°C) and coat a 12-cup muffin tin generously with cooking spray.
2. Cook the turkey sausage and mushrooms in a skillet over medium-high heat for 6 to 8 minutes, breaking the meat into small crumbles, until browned and the sausage reaches 165°F (74°C) on a food thermometer. Stir in the spinach until wilted and let cool for 5 minutes.
3. Divide the sausage mixture among the muffin cups.
4. Blend or whisk the eggs, cottage cheese, salt and pepper until smooth, then pour over the filling, filling each cup about three-quarters full. Sprinkle with the mozzarella.
5. Bake for 22 to 25 minutes, until puffed and set in the center and the muffins reach 160°F (71°C) on a food thermometer.
6. Cool for 5 minutes, then lift out. Serve 3 per person. Refrigerate for up to 4 days or freeze for up to 2 months, and reheat to 165°F (74°C).

2. Chicken Sausage, Egg and Potato Freezer Burritos

Crispy potatoes, chicken sausage, scrambled eggs and cheddar roll into eight freezer-friendly burritos that cover breakfast for days. Letting the filling cool before rolling is the trick that keeps them from going soggy.

Servings: 8

Total time: 45 minutes

Estimated protein: About 26 grams per serving, mainly from eggs and chicken sausage, with a smaller contribution from cheddar and whole wheat tortillas.

Ingredients

• 1 tablespoon olive oil
• 1 pound Yukon gold potatoes, cut into 1/2-inch cubes
• 1 teaspoon salt, divided
• 1 (12-ounce) package fully cooked chicken sausage links, diced
• 1 red bell pepper, diced
• 10 large eggs
• 1/4 cup milk
• 1/4 teaspoon black pepper
• 8 large (10-inch) whole wheat tortillas
• 1 1/2 cups shredded cheddar cheese
• Salsa, for serving (optional)

Instructions

1. Heat the oil in a large nonstick skillet over medium heat. Add the potatoes and 1/2 teaspoon of the salt, cover and cook for 10 minutes, stirring occasionally. Uncover and cook for 4 minutes more, until tender and golden.
2. Add the sausage and bell pepper and cook for 4 to 5 minutes, until the sausage is browned and reaches 165°F (74°C) on a food thermometer. Transfer to a large bowl.
3. Whisk the eggs, milk, pepper and remaining salt. Reduce the heat to medium-low, pour into the skillet and cook, stirring gently, until set with no visible liquid and they reach 160°F (71°C). Fold into the potato mixture.
4. Spread the filling out and let it cool for 15 minutes so the tortillas stay firm.
5. Warm the tortillas until pliable, divide the filling and cheddar among them, fold in the sides and roll up tightly. Wrap each in foil and freeze for up to 3 months.
6. To reheat from frozen, unwrap, cover with a damp paper towel and microwave for 2 to 3 minutes, turning halfway, until 165°F (74°C) in the center. Serve with salsa, if you like.

3. Sheet Pan Protein Pancakes

Pouring pancake batter onto a sheet pan and baking it skips the flipping and turns a whole batch into neat squares in about 15 minutes. Cut, cool and freeze them, then toast or microwave a few whenever you want a warm breakfast.

Servings: 6

Total time: 30 minutes

Estimated protein: About 23 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from flour and eggs.

Ingredients

• Cooking spray
• 2 cups all-purpose flour
• 2 scoops (about 60 grams) unflavored whey protein powder
• 1 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 3 large eggs
• 1 1/2 cups plain nonfat Greek yogurt
• 1 1/4 cups milk
• 3 tablespoons maple syrup, plus more for serving
• 3 tablespoons unsalted butter, melted
• 1 cup fresh blueberries

Instructions

1. Preheat the oven to 425°F (220°C). Line a 13×18-inch rimmed sheet pan with parchment paper and coat it with cooking spray.
2. In a large bowl, whisk the flour, protein powder, baking powder, baking soda, salt and cinnamon.
3. In a second bowl, whisk the eggs, Greek yogurt, milk, maple syrup and melted butter until smooth. Stir into the dry ingredients until just combined; the batter will be thick.
4. Spread the batter evenly in the pan and scatter the blueberries over the top.
5. Bake for 12 to 15 minutes, until golden and a toothpick inserted in the center comes out clean.
6. Cool for 5 minutes, cut into 12 squares and serve 2 per person with maple syrup. Freeze cooled squares between sheets of parchment for up to 3 months and reheat in the toaster or microwave.

4. Chocolate Peanut Butter Protein Overnight Oats

One big bowl makes four jars of rich chocolate peanut butter oats that taste like dessert and keep for four days. Mixing everything at once on Sunday means breakfast is waiting every morning through Thursday.

Servings: 4

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 33 grams per serving, mainly from chocolate whey protein powder and oats, with a smaller contribution from Greek yogurt and milk.

Ingredients

• 2 cups milk
• 2 scoops (about 60 grams) chocolate whey protein powder
• 2 tablespoons unsweetened cocoa powder
• 1 cup plain nonfat Greek yogurt
• 1/4 cup creamy peanut butter
• 2 tablespoons maple syrup
• Pinch of salt
• 2 cups old-fashioned rolled oats
• 2 tablespoons chia seeds
• 2 tablespoons chopped roasted peanuts, for topping

Instructions

1. In a large bowl, whisk the milk, protein powder and cocoa powder until completely smooth with no lumps.
2. Whisk in the Greek yogurt, peanut butter, maple syrup and salt until combined.
3. Stir in the oats and chia seeds, then divide evenly among four jars or containers.
4. Cover and refrigerate for at least 6 hours or overnight. The oats keep for up to 4 days.
5. Stir before eating, add a splash of milk if you like them looser, and top with the chopped peanuts.

5. Banana Bread Baked Oatmeal Cups

Baked oatmeal portioned into a muffin tin means grab-and-go breakfasts with no slicing or containers needed. Ripe banana, cinnamon and walnuts give these cups the flavor of banana bread.

Servings: 6

Total time: 40 minutes

Estimated protein: About 18 grams per serving, mainly from oats and whey protein powder, with a smaller contribution from Greek yogurt and eggs.

Ingredients

• Cooking spray or paper liners
• 3 ripe bananas, mashed
• 2 large eggs
• 1 cup plain nonfat Greek yogurt
• 3/4 cup milk
• 2 tablespoons maple syrup
• 2 1/2 cups old-fashioned rolled oats
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons ground cinnamon
• 1/4 teaspoon salt
• 1/3 cup chopped walnuts
• 2 tablespoons hemp hearts

Instructions

1. Preheat the oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners or coat with cooking spray.
2. In a large bowl, whisk the mashed bananas, eggs, Greek yogurt, milk and maple syrup until smooth.
3. Stir in the oats, protein powder, baking powder, cinnamon and salt until evenly combined.
4. Divide among the muffin cups and sprinkle with the walnuts and hemp hearts.
5. Bake for 22 to 25 minutes, until set and golden and the centers reach 160°F (71°C) on a food thermometer.
6. Cool for 10 minutes before removing. Serve 2 cups per person. Refrigerate for up to 5 days or freeze for up to 3 months, and warm in the microwave for 30 to 45 seconds.

6. Strawberry Protein Chia Pudding Jars

Blending fresh strawberries into the base turns this chia pudding pink and naturally sweet, while protein powder and Greek yogurt make it filling. The jars keep for up to five days, so they cover the whole work week.

Servings: 4

Total time: 10 minutes plus 4 hours chilling

Estimated protein: About 21 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from milk and chia seeds.

Ingredients

• 2 cups milk
• 1 cup plain nonfat Greek yogurt
• 1 scoop (about 30 grams) unflavored whey protein powder
• 2 tablespoons honey
• 2 cups diced fresh strawberries, divided
• 1/2 cup chia seeds
• 1/4 cup sliced almonds

Instructions

1. Add the milk, Greek yogurt, protein powder, honey and 1 cup of the strawberries to a blender and blend until smooth.
2. Pour into a large bowl, whisk in the chia seeds and let sit for 10 minutes, then whisk again to break up any clumps.
3. Divide among four jars, cover and refrigerate for at least 4 hours or overnight. The pudding keeps for up to 5 days.
4. Top each jar with the remaining diced strawberries and sliced almonds just before eating.