13 High-Protein, High-Fiber Breakfasts You Can Prep the Night Before By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on April 21, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser Preparing breakfast the night before is a great way to help you have a nutritious first meal of the day. Each recipe comes with make-ahead instructions, so your food is grab-and-go or only a few finishing touches away from being ready. Plus, satisfying ingredients like fruits, vegetables, dairy, legumes and whole grains give these dishes at least 15 grams of protein and 6 grams of fiber per serving. Not to mention, both of these nutrients can support digestive and bone health and help you feel full until lunchtime. We’re sure you’ll enjoy breakfasts like our highly-rated Strawberry Cheesecake Overnight Oats that one reader calls “perfectly sweet,” or our Anti-Inflammatory Breakfast Smoothie that’s been reviewed as “super refreshing." Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell. 01 of 13 Carrot Cake Overnight Oats Photographer: Robby Lozano, Food Stylist: Catherine Jessee, Prop Stylist: Josh Hoggle Carrot cake for breakfast? We say yes! These carrot cake overnight oats taste just like the classic dessert—complete with a frosting-like layer—but with far less added sugar. We like layering some of the frosting in between layers of oats, but you can just dollop it all on top if you prefer. View Recipe Save 02 of 13 Anti-Inflammatory Breakfast Smoothie Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster This mango green smoothie gets bright tart flavor from frozen passion fruit, and inflammation-fighting benefits from fresh kale. Dates add natural sweetness without added sugar. While cilantro may not be a typical smoothie ingredient, we love the herbal notes it adds to this smoothie. Feel free to leave it out if that's not your thing—it's just as delicious without. View Recipe Save 03 of 13 Apple Pie-Inspired Overnight Oats Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco There's no better way to usher in fall than apple pie-inspired overnight oats in the morning. Prep and store this easy breakfast ahead of time to have on hand for busy work and school mornings. You can substitute any nondairy milk for the reduced-fat milk, or try kefir if you want your oats extra tangy. View Recipe Save 04 of 13 Chocolate-Peanut Butter Protein Shake Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter. View Recipe Save 05 of 13 Strawberry Cheesecake Overnight Oats Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser These overnight oats are chock-full of classic strawberry-cheesecake flavors—from the rich cream cheese layers to the sweet strawberry base, this feels like dessert for breakfast in the best way possible. If strawberries aren’t at their peak, swap them out for raspberries, blueberries or chopped stone fruit like peaches or nectarines. View Recipe Save 06 of 13 High-Protein Lemon-Blueberry Muffins Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Julia Levy These lemon-blueberry muffins are so good, you'll think they came straight from a bakery. A sprinkle of sugar creates a nice crunch on the outside, while strained yogurt ensures the muffins stay moist on the inside. The yogurt also provides a boost of satisfying protein, making these muffins perfect for breakfast or snack time. If using frozen blueberries, there's no need to thaw them beforehand. They will add a purple hue to the batter, but it won't affect the delicious end result. View Recipe Save 07 of 13 Breakfast Beans with Microwave-Poached Egg In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand. View Recipe Save 08 of 13 Brownie Batter Overnight Oats Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Love dessert for breakfast or breakfast for dessert? This brownie-batter overnight oats recipe is a delicious way to start or end your day. The melted chocolate shell on top is fun to eat, plus adds texture and sweetness. If you want to skip the melted chocolate topping, stir the chocolate chips and cocoa nibs directly into the oats. View Recipe Save 09 of 13 Nut & Berry Parfait In this quick high-protein breakfast recipe, Greek yogurt is topped with healthy berries and almonds and lightly sweetened with honey. View Recipe Save 10 of 13 Creamy Wheat Berry Hot Cereal This warming whole-grain hot cereal recipe pairs cooked wheat berries with rolled oats, fruit and nuts for a filling fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you've thawed frozen cooked wheat berries overnight in the refrigerator. View Recipe Save 11 of 13 Reese’s Peanut Butter Cup-Inspired Overnight Oats Photographer: Robby Lozano, Food Stylist: Melissa Gray, Prop Stylist: Josh Hoggle These overnight oats re-create the flavors of a popular candy. The chocolate is used in two ways—stirred into the oats, and melted on top to mimic the shell of the peanut butter cup. Flaky sea salt on top balances the sweetness. We use crunchy peanut butter, but creamy peanut butter, almond butter or sunflower butter would work just as well. View Recipe Save 12 of 13 Overnight Quinoa Pudding This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal--just leave the mixture in the refrigerator overnight to firm up. View Recipe Save 13 of 13 Overnight Matcha Oats with Berries Greg DuPree Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast. View Recipe Save Explore more: Healthy Recipes Nutrient-Focused High-Protein High-Protein Breakfast Was this page helpful? Thanks for your feedback! Tell us why! Other Submit