These protein-loaded egg muffins are perfect for meal prep, and they’re packed with veggies for added nutrition. Grab a couple on the go, and you’ve got a high-protein, low-carb breakfast ready in minutes.

Ingredients:

• 6 large eggs
• 1/4 cup milk (or dairy-free alternative)
• 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
• 1/2 cup diced bell peppers
• 1/4 cup diced onions
• 1/2 cup spinach (chopped)
• 1/4 cup cooked bacon or turkey sausage (optional, for extra protein)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 350°F and grease a 12-cup muffin tin.
2. In a bowl, whisk together the eggs, milk, salt, and pepper.
3. Stir in the veggies, cheese, and any protein (bacon, turkey sausage).
4. Pour the egg mixture evenly into the muffin cups.
5. Bake for 20-25 minutes, or until the egg muffins are set and slightly golden.
6. Let them cool and enjoy! Store extras in the fridge for up to 4 days.

For a breakfast that’s creamy, satisfying, and packed with protein, look no further than this Greek yogurt parfait. It’s the perfect balance of sweet and tangy, plus it’s super customizable!

Ingredients:

• 1 cup plain Greek yogurt (choose 2% or full-fat for extra creaminess)
• 1/4 cup mixed berries (blueberries, raspberries, or strawberries)
• 2 tbsp chia seeds or hemp seeds (for added protein and crunch)
• 1/4 cup granola (optional—choose a high-protein, low-sugar option)
• 1 tbsp honey or a sugar-free sweetener (optional)

Instructions:

1. In a bowl or glass, layer the Greek yogurt, berries, chia seeds, and granola.
2. Drizzle with honey or sweetener if desired.
3. Serve immediately, or refrigerate for later—perfect for a grab-and-go breakfast!

If you love savory breakfasts, this protein-packed toast with creamy avocado and rich smoked salmon will hit the spot. Loaded with healthy fats and a ton of protein, it’s the perfect start to your day.

Ingredients:

• 1 slice whole-grain or sourdough bread (toasted)
• 1/2 ripe avocado (mashed)
• 2 oz smoked salmon
• 1 egg (poached or fried)
• Salt, pepper, and red pepper flakes to taste
• Optional: a squeeze of lemon juice and a sprinkle of fresh dill

Instructions:

1. Toast your bread to golden perfection.
2. Spread the mashed avocado evenly over the toast and sprinkle with salt and pepper.
3. Layer the smoked salmon on top.
4. Add the poached or fried egg, and finish with red pepper flakes and any additional toppings (like lemon juice or fresh dill).
5. Enjoy immediately for a protein-packed, savory breakfast!

Cottage cheese may be underrated, but it’s a protein powerhouse. This breakfast bowl combines creamy cottage cheese with savory toppings for a nutrient-dense meal that’ll keep you full and satisfied.

Ingredients:

• 1 cup cottage cheese (choose 2% or full-fat for extra richness)
• 1/4 avocado (sliced)
• 1/4 cup cherry tomatoes (halved)
• 1 boiled egg (sliced)
• 1 tbsp sunflower seeds or hemp seeds
• Salt, pepper, and olive oil drizzle (optional)

Instructions:

1. In a bowl, add the cottage cheese as the base.
2. Top with sliced avocado, cherry tomatoes, boiled egg, and sunflower seeds.
3. Drizzle with a little olive oil, and sprinkle with salt and pepper to taste.
4. Dig in and enjoy a hearty, protein-packed breakfast!

When you need breakfast on the go but don’t want to skimp on protein, this peanut butter smoothie is your best bet. It’s creamy, filling, and tastes like a milkshake—but with a hefty dose of protein!

Ingredients:

• 1 scoop vanilla or chocolate protein powder
• 1 cup unsweetened almond milk (or any milk of your choice)
• 1 tbsp natural peanut butter
• 1/2 frozen banana (for creaminess)
• 1 tbsp chia seeds (optional)
• A handful of ice cubes
• Optional: a dash of cinnamon or cacao nibs for extra flavor

Instructions:

1. In a blender, combine all ingredients and blend until smooth.
2. Pour into a glass and enjoy! For an extra protein boost, add a few spoonfuls of Greek yogurt to the blend.

With these 5 high-protein breakfast options, you’ll start your day full of energy and ready to conquer whatever’s ahead. Whether you prefer savory or sweet, you’ll find a meal here that fuels your body and satisfies your taste buds. So, whip up one of these protein-packed breakfasts and get ready to run on full all morning long!