We all know mornings can be hectic – the rush to get ready for school, pack snacks, get ready for work, fit in some movement before the day gets started…it’s a lot to juggle. Of course, breakfast is part of that juggling routine. Even as a dietitian, sometimes my family eats leftover mac and cheese and whatever fruit happens to be in the fridge, and that’s honestly A-OK. But when I plan ahead with some meal prep breakfasts, it definitely makes for a more balanced morning and ensures I’m fueling right.
I love breakfasts that offer some nutritional boost (whether that’s being high in protein, high in fiber, etc.), pack in a fruit or veggie, and actually taste good. Below are some of my favorite healthy meal prep recipes that check all those boxes.
Just a few quick notes:
- Portion sizes will vary based on your personal nutrition needs, exercise training regimen, and hunger. You can adjust portions up or down based on your needs, and you can also pair recipes with sides to round out lower-calorie options. I’ve tried to provide suggestions like that where it may be helpful.
- I’ve divided the options below based on some common categories.
Overnight Oats Recipes
Overnight oats are a classic meal prep breakfast for a reason – they’re easy to make, you can customize the number of servings, and they are quick to grab-and-go throughout the week.
1. Cranberry Walnut Overnight Oats
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition: 495 calories, 17.5 g fat, 70 g carbohydrate, 10.5 g fiber, 20 g protein
This version features both fresh (or frozen) cranberries for a pop of tartness, as well as dried cranberries for a sweet element. These are a great option for athletes because they are a higher-carb breakfast that can help fuel workouts.
2. Blueberry Protein Overnight Oats (with No Protein Powder)
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition: 465 calories, 9.5 g fat, 73.5 g carbohydrate, 7.5 g fiber, 24 g protein
A lot of times, people think protein powder is the only way to add protein to oatmeal. While it can be convenient and I use it a lot, there are also other ways to boost protein as well – like using dairy products. This version uses a combination of milk, part-skim ricotta, and Greek yogurt for the ultimate creamy blueberry overnight oats. Another great option for athletes because of the high carb content.
3. Pumpkin Protein Overnight Oats
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition: 431 calories, 11 g fat, 61.5 g carbohydrate, 8 g fiber, 24 g protein
This version of overnight oats does use protein powder, if that’s more of your style! Perfect for fall, these pumpkin overnight oats feature just eight simple ingredients and are easy to make.
4. Oreo Overnight Oats
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition: 454 calories, 11 g fat, 59 g carbohydrate, 6 g fiber, 30 g protein
Yes, this uses regular Oreo sandwich cookies, so if you’re anti-big-brand-cookies, feel free to just scroll past this one. However, I personally love this recipe when I’m doing a lot of workouts, because it packs in both carbs and protein to support recovery after a workout.
Egg-Based Meal Prep Recipes
From quiche to breakfast casseroles to egg muffins, the incredible edible egg shines through as a hero for delicious savory options.
5. Savory Pumpkin Quiche
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition (per serving): 252 calories, 15 g fat, 22 g carbohydrate, 2 g fiber, 10.5 g protein
This is a great option for folks looking for a dairy-free meal prep breakfast. Instead of using heavy cream or half and half in your quiche, you’ll use pumpkin to create the rich egg filling. In addition to the pumpkin, this quiche also features spinach, mushroom, and onions. It’s one of my kiddo’s favorite breakfasts lately.
6. Taco Breakfast Casserole
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition: 350 calories, 20 g fat, 19 g carbohydrate, 2.5 g fiber, 23 g protein
This is a great meal prep option to feed the family throughout the week, as it makes nine hearty servings. It packs in 23 grams of protein per serving, great for helping you stay full throughout the morning. And with only 10 ingredients that are kitchen staples, you don’t need to worry about buying any fancy ingredients. I recommend pairing this with a piece of fruit to round out the meal.
7. Meal Prep Mushroom, Egg, and Cheese Breakfast Sandwiches
- Meal Prep Storage: Freezer for up to 3 months
- Nutrition: 399 calories, 23 g fat, 30 g carbohydrate, 1.5 g fiber, 20 g protein
I’ve had these on the website for years and they don’t get enough love! They’re so simple to make with just six ingredients, and they freeze wonderfully. Perfect for prepping on a weekend so that you’ve got them packed in the freezer to grab anytime you need a quick option. If you’ve got an extra minute in the morning, pair them with a handful of berries to boost the fiber content of your meal.
8. Cottage Cheese Egg Muffins
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition (per egg muffin): 91 calories, 6 g fat, 1.5 g carbohydrate, 0 g fiber, 7 g protein
If you’re thinking about skipping these because you’re not a cottage cheese fan – please give them a chance! I do not like cottage cheese plain or with fruit, but I love it when it’s featured in recipes like this. These egg muffins have less than 10 ingredients and are perfect to meal prep and grab throughout the week. I recommend reheating 3 egg muffins alongside some high-fiber toast and fruit for a perfectly balanced morning meal.
Baked Oatmeal and Baked Bars
Baked oatmeal and bars often make big batches of sweet breakfast treats that can be enjoyed all week long. Here are a few of my favorites!
9. Chocolate Banana Baked Oatmeal
- Meal Prep Storage: Fridge for up to 4 days or Freezer for up to 3 months
- Nutrition: 301 calories, 14.5 g fat, 40.5 g carbohydrate, 7 g fiber, 10.5 g protein
I don’t know about y’all, but there is nothing better for me than a chocolatey breakfast in the morning. I love this oatmeal bake because it makes quite a few serving (eight), and provides 7 grams of digestive-friendly fiber. I recommend pairing it with a serving of Greek yogurt on the side to round out the protein content of your breakfast. You can also top this with Greek yogurt or peanut butter if you prefer!
10. Pumpkin Breakfast Bars
- Meal Prep Storage: Fridge for up to 4 days or Freezer for up to 3 months
- Nutrition: 336 calories, 20.5 g fat, 31 g carbohydrate, 4 g fiber, 9.5 g protein
These bars might look a little overwhelming to make based on the number of ingredients, but most of those are just pantry staples and yummy add-ins (like chocolate chips, pecans, and pumpkin seeds). This is a great way to use up the rest of a can of pumpkin that you’ve got lying around from another recipe. You’ll get 9 filling and delicious bars from this recipe, which can be eaten at breakfast or as a big snack too. I recommend pairing this with Greek yogurt on the side to increase the protein content of your breakfast.
Other Breakfast Meal Prep Ideas
Looking for something a bit different to meal prep at breakfast? Try one of these options for unique and delicious flavor!
11. Apple Pie Chia Pudding
- Meal Prep Storage: Fridge for up to 4 days
- Nutrition (per serving): 248 calories, 10.5 g fat, 37 g carbohydrate, 9.5 g fiber, 4.5 g protein
Breakfast for dessert? Yes, please! Chia pudding is a great way to pack a lot of fiber into your morning meal and tastes delicious. This version is perfect for fall, featuring sauteed cinnamon apples. I recommend pairing this with a quick option to boost protein, like two hardboiled eggs.
12. Chocolate Peanut Butter Protein Granola
- Meal Prep Storage: Room Temperature for 1-2 weeks
- Nutrition: 261 calories, 14.5 g fat, 23.5 g carbohydrate, 3.5 g fiber, 11 g protein
Most regular store-bought granola only contains 4 to 6 grams of protein per serving, so this features double that amount. It is also incredibly rich and chocolatey, which is wonderful when you’re craving a sweet treat in the morning. Prep this ahead of time and measure it out in ½-cup portions. Then create a quick breakfast by mixing it with a single-serving cup of vanilla Greek yogurt and a handful of berries. While you can prep these yogurt bowls ahead of time, I prefer making it morning of so that the granola doesn’t get soggy.
The Bottom Line
Meal prepping breakfast doesn’t have to be complicated or lack flavor. With a little planning, you can fill your fridge and freezer with nutritious and delicious options that make mornings feel less stressful!
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