Are you struggling to find high protein and healthy breakfast options? Do you need a little help with meal prepping and are getting stuck on the same old breakfast items? Here are 2 yummy recipes that you can make for breakfast!
Buffalo Chicken Egg Muffins
Ingredients
- 1 cup cooked shredded chicken breast
- 6 large eggs
- 1/4 cup hot sauce (such as Frank’s Red Hot)
- 1/2 cup diced bell pepper
- 1/2 cup chopped spinach
- Salt and pepper to taste
- 1/4 cup shredded cheddar cheese (optional)
How to Make
- Preheat the oven to 350°F (175°C) and grease a muffin tin or use a non-stick pan.
- In a bowl, whisk together eggs, chicken, hot sauce, bell pepper, spinach, salt, pepper, and cheese (if using).
- Pour mixture evenly into muffin cups.
- Bake for 20–25 minutes or until the eggs are set.
Cool and store in airtight containers in the refrigerator. Reheat as needed.
Nutrition (Per 3 Breakfast Muffins)
- Protein: 22g
- Calories: ~220
- Fat: 11g
- Carbs: 4g
High-Protein Overnight Oats
Ingredients
- 1/2 cup rolled oats
- 1 scoop vanilla protein powder (about 20g protein)
- 3 tablespoons plain Greek yogurt (or can use protein yogurt for extra bump)
- 1 tablespoon chia seeds
- 1/2 cup milk (dairy or plant-based)
- 1/2 cup mixed berries
- Optional: 1 tablespoon nut butter
How to Make
- In a jar or container, mix together oats, protein powder, Greek yogurt, chia seeds, and milk until combined.
- Stir in mixed berries and nut butter.
- Seal and refrigerate overnight (at least 4 hours).
- In the morning, stir and serve. Can be eaten cold or warmed.
Nutrition (Per Serving)
- Protein: 16–20g (based on protein powder and yogurt used)
- Calories: ~300
- Fat: 8g
- Carbs: 32g
Both recipes are make-ahead friendly, travel well, and provide a balanced blend of protein, complex carbohydrates, and healthy fats to support satiety and muscle maintenance, making them ideal for athletes or active individuals.