At WeRise, we focus on protein-forward breakfasts because starting your day with protein helps support energy, fullness, and focus. These three breakfast recipes are staples we come back to again and again because they’re simple, satisfying, and easy to prep ahead.

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Why Protein at Breakfast Matters

Including protein in your breakfast helps stabilize blood sugar, reduce mid-morning cravings, and support muscle recovery from training. Protein also helps you feel fuller for longer, which makes it easier to stay consistent with your nutrition throughout the day.

For most active individuals, aiming for 20–30 grams of protein in the morning is a strong foundation, and these breakfasts make that goal achievable without overthinking it.

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Protein Cold Brew Overnight Oats‍

Overnight oats are a go-to because they’re easy to prep, portable, and customizable. Adding protein turns them into a balanced breakfast that keeps you full and energized well into the morning.

Serving Size: 1 serving
Macros: ~505 cal | 28g protein | 60g carbs | 16g fat

Ingredients:

½ cup oats

¼ cup cold brew

¼ cup almond milk

1 scoop salted caramel protein powder

1 tbsp peanut butter

1 tbsp chia seeds

1 banana, sliced

‍Instructions:

Add all ingredients to a jar or container and stir until well combined. Top with banana. Cover and refrigerate overnight. In the morning, stir and add extra liquid if needed before serving.

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Egg Bites

Egg bites are a high-protein breakfast option that’s easy to prep in advance and reheat throughout the week. They’re packed with nutrients, making them a great alternative if you prefer savory breakfasts.

Serving Size: 3 egg bites
Macros: ~198 cal | 21g protein | 6g carbs | 10g fat

Ingredients:

6 eggs

2 handfuls of spinach

½ cup yellow onion

½ cup red pepper

100 grams cottage cheese

½ tsp garlic powder

Salt and pepper to taste

‍Instructions:

Preheat oven to 375°F. Chop onion, red bell pepper, and spinach. Sauté onion, red pepper, and spinach until softened. In a bowl, whisk eggs, cottage cheese, garlic powder, salt, and pepper. Add in sautéed veggies and mix well. Pour mixture evenly into a muffin pan. Makes 9 egg bites. Bake for 22-25 minutes, or until fully cooked through. Store in an airtight container in the fridge for 3-4 days.

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High-Protein Yogurt Bowl

A yogurt bowl is a quick, no-cook option that still delivers plenty of protein. Greek yogurt provides protein to start the day strong, while homemade granola and berries add fiber.

Serving Size: 1 bowl
Macros: ~430 cal | 26g protein | 60g carbs | 7g fat

Ingredients:

1 cup plain Greek yogurt

¼ cup fresh berries

20g rolled oats

20g cornflakes

5g flaxseeds

1 tbsp honey

‍Instructions:

Preheat oven to 180°F. Line a baking sheet with parchment paper. Place the oats, cornflakes, flax seeds, and honey in a bowl and mix until well combined. Place on baking sheet and bake for 10-15 minutes or until golden and crispy. Remove from oven and let cool for 5 minutes. Break up the granola into pieces before placing it over yogurt and berries. 

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How to Keep Breakfast Simple and Consistent

Rotating a few high-protein breakfasts removes decision fatigue and makes mornings easier. When you know you have reliable options ready, it’s easier to stay consistent on busy days.

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