We Asked Dietitians the Best High-Protein Breakfast to Make Ahead—and They All Said the Same Thing

You’ll score 19 grams of protein before you even walk out the door!

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• A protein-rich breakfast can keep you full and energized all morning long.
• These egg, cheese and spinach burritos each provide 19 grams of satisfying protein.
• They take ½ hour to make, and you can store them in the freezer for a quick, healthy breakfast.

Amid the chaos of the morning rush, squeezing in time to make breakfast can feel impossible. This leads some people to skip breakfast altogether, which isn’t exactly the best way to start your day. But what if you had a nutritious breakfast all ready to go ahead of time, so all you had to do was heat and eat it, with no morning prep-work involved?

Well, look no further. We asked registered dietitians to name the best make-ahead high-protein breakfast, and they all agreed that a breakfast burrito is a great choice. For an easy option that’s packed with protein and energy to tide you over until your next meal, they love our Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach.

Why This Breakfast Burrito Is Dietitians’ Top Pick

It Will Keep You Satisfied

When you start your day with this breakfast burrito, you’re getting 19 grams of protein straight off the bat. Protein does loads of good things for your body, providing the raw materials it needs to build muscles, skin, bones, hormones, enzymes and more.

Protein also has another important benefit. “In addition to all of the other important roles protein plays in the body, it’s a key nutrient to help keep you full and stabilize blood sugar,” says Maddie Pasquariello, M.S., RD. “If your breakfast doesn’t contain much protein, you may find that you get hungry soon after your meal.”

The amount of protein you should eat each day depends on factors like your weight, height, age, sex and how active you are. Squeezing a decent chunk of protein into your breakfast is a great way to get a jump start on your daily goal. How much should you aim for? “I generally think 20 to 30 grams of protein at breakfast is a good target,” Pasquariello says.

It Provides Balanced Nutrition

“Starting your day with a well-rounded meal can support appetite regulation and energy levels throughout the day,” says Patricia Kolesa, MS, RDN. And this burrito delivers. In addition to protein, this tasty make-ahead breakfast packs in a nutritious combination of carbohydrates for energy (20 grams) and slowly digested fats to keep you satisfied (15 grams). It’s also loaded with vitamins and minerals, and is an excellent source of vitamins A, D, K and B12, along with plenty of iron, calcium and folate.

It’s Easy to Make Ahead and Take on the Go

Meal prepping doesn’t have to mean hovering over the stove all day on Sunday. “With this recipe only requiring 30 minutes of preparation, you have a breakfast that lasts the entire workweek,” Kolesa says.

Once all your prep work is done, you just pop the burritos in the freezer until you’re ready to eat one. From there, all that stands between you and a warm, nutritious breakfast is a quick zap in the microwave.

It’s Easy to Customize

Most breakfast burrito recipes are very versatile, so you can make additions or swaps as you wish. “There are several ways to tailor this recipe to your nutritional needs and preferences,” says Amanda Sauceda, MS, RD. “For instance, if you want more protein, add beans or cottage cheese. Peppers, onions and mushrooms are options if you’re looking to include more vegetables.”

Other Strategies for a Protein-Rich Breakfast

While a burrito is a great choice, there are plenty of other easy ways to add protein to your morning. If you could use some inspiration, try these dietitian-backed strategies.

• Eat last night’s leftovers for breakfast. “We often think about leftovers for lunch, but why not have them for breakfast?” Sauceda says. “Chances are you had a protein and a veggie last night that would work perfectly in a burrito the next morning.”
• Prep chia pudding or overnight oats the night before. To pump up their protein, make them with cow’s milk or soy milk. Then, “Just grab a spoon in the morning and take it with you to work for something that’s easy but also filling,” Sauceda says.
• Cook extra protein over the weekend. When you’re cooking protein for your weekend breakfasts, double the amount and pop the leftovers in the fridge, so you have some to eat on Monday morning.
• Look for small ways to add protein. Nuts, seeds and beans all help boost the protein content of your meals, Pasquariello says. Sprinkle nuts or seeds on oatmeal, cold cereal or yogurt. Or, mash some canned beans and spread them on whole-grain toast or a tortilla.
• Prioritize lean protein. As helpful as protein is, some go-to breakfast proteins, like sausage or bacon, can be filled with saturated fat. To keep saturated fat to a minimum, choose lean proteins, like low-fat yogurt, cheese or cows’ milk, soy milk, smoked salmon, tofu, beans or an egg.
• Eat more plant-based protein. Plant-based protein is naturally low in saturated fat, so it’s great for your heart. And almost all of us could use more of it. Kolesa recommends protein-rich beans, nuts, seeds or peanut butter.
• Read the Nutrition Facts label. When you’re shopping for breakfast staples, don’t forget to check out the Nutrition Facts panel. It’s a simple way to understand how much protein is in the food you eat. “A helpful rule of thumb is to look for good and great sources of protein,” Kolesa says. A good source of protein is 5 to 9 grams, while a great source is 10 grams or more.

Our Expert Take

If you’re looking for a breakfast that’s loaded with protein and can easily be prepared ahead, try our Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach. It takes just 30 minutes to whip up 6 of these burritos, with each offering 19 grams of protein. Beyond protein, these tasty burritos are well-balanced with plenty of vitamins and minerals, along with energizing complex carbs. If you’re looking for additional ways to add protein to your morning, whip up some chia pudding or overnight oats. Or, stuff night’s leftovers into a tortilla for an impromptu burrito to keep you energized and satisfied until lunch.