Start Me Up

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Breakfast hacks to give you a jump on the day

If we’ve said it once, we’ve said it in basically every way possible: high protein breakfasts are the way to begin your day. Giving your body that boost first thing jumpstarts your metabolism, and fills you up in a way that keeps you feeling satisfied all morning long.

Is a bowl of cereal or a bagel right out of the bag easy? Yes. Does it have the protein your body craves? Probably not. But it’s OK! We have streamlined the breakfast process with 7 options for a quick, protein-filled meal worth waking up for.

Egg Muffins

Think personal frittatas, but ready in 30 seconds. The secret is the prep work: on the weekend when you’re not scrambling (see what we did there?) around, get these ready and you’ll have a quality breakfast all week long.


  • 6-12 eggs (depending on how many mouths you’re feeding)
  • Fillers of your choice. Some of our favorites: spinach, bell peppers, tomatoes, mushrooms, grated cheese, goat cheese, ham, basil. If it can go in an omelette, it can go in an egg muffin!
  • Salt and Pepper (to taste)


Preheat oven to 350F. Dice up all the fillers. Whisk together eggs. Spray or grease your muffin pan, then add fillers to the cups. Pour eggs over the top, leaving about ¼ inch at the top. Carefully transfer to oven, bake for about 30 minutes, or until firm. Refrigerate, then reheat one or two each morning.

Overnight Oats

This is one of our favorite go-to breakfast options. Letting those oats soak overnight leaves them the perfect consistency for a satisfying breakfast with absolutely no prep needed in the morning.


  • ½ cup oats
  • 1 cup Vanilla Protein Shake
  • 1 Tbsp Chia Seeds
  • 1 Tbsp dried cranberries
  • 2 tsp peanut butter (optional)
  • ¼ tsp cinnamon

Stir all ingredients together, Cover and refrigerate overnight.

Smoothie Bowls

We’ve shared lots of great breakfast smoothie recipes with you, so today we’re taking it a step further, to something you can eat with a spoon, instead of a straw: smoothie bowls. It’s everything you love about a smoothie, but with more texture, and more opportunities to mix it up and experiment with amazing combos. Here’s a good one to start with:


  • 1 frozen banana
  • 1 cup frozen strawberries or raspberries
  • 1 tbsp almond butter
  • 1/2 cup Vanilla Protein Shake
  • Toppings: shredded coconut, chia seeds, granola, fresh sliced berries


Blend berries, until they are in tiny bits. Add nut butter and a small amount of Protein shake, blend and add more shake as necessary, until it is smooth but ideally scoopable (more solid than a smoothie). If it’s too thin, add a few ice cubes and blend again. Transfer to a bowl and add toppings.

Make Leftovers Egg-citing

You know what’s a perfect pairing? A fried egg and… something in your fridge right now. It only takes a couple minutes to fry an egg, then add it to last night’s leftovers, and you have a new and protein-filled meal. Pre-heat the pan on Medium, use a non-stick spray or olive oil to coat the pan, then just crack the egg, and cook it to your desired doneness. Try it over roasted brussels sprouts and potatoes. Or pesto pasta. Or Mexican casserole. Or steak fried rice. Need I go on?

Sandwich Your Protein

There’s a reason all the fast food places’ morning go-tos are breakfast sandwiches. They give you an entire meal in a tidy little package. You can make your own healthier versions at home with just a few ingredients:

  • Whole wheat English muffins
  • Eggs
  • pre-cooked Turkey Sausage, Turkey Bacon, or Ham
  • Cheese of your choice (optional)

Here’s our favorite hack: To cook the eggs, put a Mason jar lid ring in your greased pan, and crack the egg right into that ring. The egg will cook in a perfectly sized circle to fit on your sandwich. Assemble sandwiches in advance and freeze them, then defrost and microwave in the morning.

Breakfast Parfait

If you haven’t jumped on the Greek yogurt bandwagon yet, you really should consider it. It’s loaded with protein (usually around 15g of protein per 6 oz. serving!), plus it has a great tangy flavor and a thicker consistency that feels more like a meal than regular yogurt. Add some fresh berries and granola to non-fat Greek yogurt for a satisfying breakfast parfait!

Protein On-the-Go

Whether you’re commuting to the office or just up the stairs to your home office (also known as your bedroom), we know breakfast often doesn’t happen at the kitchen table. Get all the protein and vitamins your body needs—plus all the Fall flavors you’re craving this season-- in one perfect little package with these Pumpkin Protein Energy Bites. Make them ahead of time, and check breakfast off your to-do list!

What’s your go-to breakfast? Share it with us on Instagram @PremierProtein.