13 High-Protein, High-Fiber Breakfasts You Can Prep the Night Before

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.”

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Carrot Cake Overnight Oats 

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.

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Anti-Inflammatory Breakfast Smoothie 

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.

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Apple Pie-Inspired Overnight Oats 

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.

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Chocolate-Peanut Butter Protein Shake 

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.

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Strawberry Cheesecake Overnight Oats 

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.

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High-Protein Lemon-Blueberry Muffins 

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.

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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.

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Brownie Batter Overnight Oats 

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.

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Nut & Berry Parfait 

In this quick high-protein breakfast recipe, Greek yogurt is topped with healthy berries and almonds and lightly sweetened with honey.

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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.

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Reese’s Peanut Butter Cup-Inspired Overnight Oats 

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.

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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.

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Overnight Matcha Oats with Berries 

Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast.

SOURCE:Eating well