Mornings can be hectic, but breakfast doesn’t have to be complicated. Having a few base recipes in your rotation can make it easy to build healthy, protein-packed meals that set the tone for your day. The best part? These recipes are customizable, so whether you're dairy-free, gluten-free, vegetarian, or have other preferences, you can modify them to suit your needs.
Here are 5 versatile base recipes for make-ahead breakfasts with plenty of protein to keep you energized.
Easy egg bites
The Base: Eggs + Cottage Cheese + Veggies or Protein Protein: ~30g per serving (3-4 bites)
Inspired by Love and Lemons' Egg Bites Recipe.
Ingredients (Base):
10 large eggs (48g protein total)
1 cup cottage cheese (20g protein)
1/2 cup cooked protein of choice (e.g., turkey sausage, chicken, tofu) or 1 cup veggies (e.g., spinach, mushrooms, bell peppers)
Salt and pepper, to taste
Optional: herbs like chives or parsley
Instructions:
Preheat your oven to 350°F (175°C). (optional: set a baking dish with an inch of water in your oven while it preheats, the steam gives them a custardy texture)
Blend eggs, cottage cheese, salt, and pepper in a blender until smooth.
Add your protein or veggies to greased muffin cups.
Pour the egg mixture evenly into each muffin cup.
Bake for 20-25 minutes, until the eggs are set.
When I’m short on time, I love making a big batch of these with my favorite mix-ins. Bonus is you can mix in different things to have variety throughout the week! For a fun pizza twist, I use mini turkey pepperoni with mushrooms and cheddar—it’s like a little breakfast treat! Or, when I’m craving something fresh, I mix in spinach, Kalamata olives, and feta for a Mediterranean-inspired flavor.
Modify It:
Dairy-Free? Replace cottage cheese with unsweetened dairy-free yogurt.
Vegetarian? Load up with veggies instead of meat.
Add Flavor: Add garlic powder, smoked paprika, or your favorite herbs.
Protein baked oats
You can thank TikTok for this one:
The Base:
1 ripe banana
1/2 cup rolled oats
1 large egg or 1/4 cup egg whites
1/2 cup almond milk or milk of choice
1/2 tsp baking powder
1 tsp vanilla extract
Make it your own: 1 scoop protein powder, cinnamon, or mix-ins like berries, nuts, or chocolate chips
Instructions:
Preheat your oven to 350°F (175°C).
Blend all ingredients together in a blender until smooth.
Pour the mixture into a greased ramekin or small baking dish.
Bake for 20-25 minutes, until the top is set and slightly golden.
Let cool slightly before serving. You can enjoy it warm or cold.
This baked oatmeal feels like a treat but is packed with nutrients. My favorite combination is with chocolate chips chocolate chips mixed in and a drizzle of peanut butter on top for a dessert-like breakfast, The blender makes it extra creamy and smooth—perfect for any day of the week.
Modify It:
Dairy-Free? Use almond milk and skip the protein powder or choose a plant-based version.
Gluten-Free? Use certified gluten-free oats.
Add Flavor: Try nut butter, shredded coconut, or your favorite spices.
Keep it simple, a cooked protein and roasted veggies
The Base: Cooked Meat or Plant-Based Protein + Veggies Protein: ~30g per serving
Ingredients:
4 oz cooked protein of choice (e.g., chicken, turkey, tofu, tempeh, or salmon)
1-2 cups roasted veggies (e.g., sweet potatoes, broccoli, zucchini)
Seasonings: olive oil, salt, pepper, garlic powder, etc.
Instructions:
1. Roast your veggies: Preheat your oven to 400°F (200°C), toss veggies in olive oil and seasonings, and bake for 20-25 minutes.
2. Pair with your pre-cooked protein for an easy, balanced breakfast.
This is one of my go-to breakfasts when I want something hearty and satisfying. I usually go with ground turkey (seasoned with sage, garlic, and a touch of maple), paired with roasted sweet potatoes or seasonal squash. I store the meat in one ocntainer and the veggies in another, just grab what i want in the morning and reheat. If I'm feeling a little extra, I'll fry up an egg on top. It’s warm, filling, and makes the whole morning feel a little more intentional.
Modify It:
Vegetarian? Use tempeh, tofu, or a plant-based sausage.
Gluten-Free? Choose proteins without added fillers.
Flavor Boost: Add a sauce like tahini, chimichurri, or salsa.
4. Freeze-Ahead Protein Pancakes
The Base: Protein Powder + Eggs + Milk Protein: ~30g per serving (2 pancakes)
Inspired by The Big Man's World's Protein Pancakes Recipe.
Ingredients:
1 scoop protein powder
1/2 cup egg whites or 2 large eggs
1/4 cup almond milk or milk of choice
1/4 cup oat flour or almond flour
1 tsp baking powder
Instructions:
Mix all ingredients in a bowl until smooth.
Heat a non-stick skillet over medium heat and pour in batter to form pancakes.
Cook for 2-3 minutes on one side, flip, and cook for another 1-2 minutes until golden.
Let pancakes cool, then freeze in a single layer before storing in an airtight container. I like to separate them with wax paper for easy retrieval
Reheat in the toaster or microwave when ready to eat.
Modify It:
Dairy-Free? Use a plant-based protein powder and milk.
Gluten-Free? Opt for certified gluten-free oat flour.
Toppings: Add berries, almond butter, or a sprinkle of cinnamon.
Savory cottage cheese or yoghurt bowl
The Base: Cottage Cheese or Greek Yogurt + Toppings Protein: ~30g per serving
Ingredients:
1 cup low-fat cottage cheese or plain Greek yogurt
3 oz. smoked salmon
Toppings: cherry tomatoes, cucumbers, avocado, and fresh herbs
Instructions:
Combine cottage cheese (or yogurt) with chopped egg and fresh veggies.
Add salt, pepper, and herbs to taste.
This savory bowl is perfect for when you want something fresh and light. I love adding smoked salmon with cucumber, some za'atar and a drizzle of olive oil, or opting for berries, nuts and a drizzle of honey when I’m in the mood for something sweet.
Modify It:
Dairy-Free? Use a high-protein plant-based yogurt.
Add Variety: Try smoked salmon, hard boiled eggs, or chickpeas.
Sweet Option: Swap veggies for berries and a sprinkle of nuts.
Final Thoughts
A healthy breakfast doesn’t have to be time-consuming or boring. By using these base recipes, you can create protein-packed meals that fit your lifestyle and dietary preferences. Whether you’re meal prepping for the week or throwing something together in the morning, these options are here to make life easier and your body happier. If you want to discus how to implement these specifically to your needs, I'm happy to go over it with you at your next appointment.
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