When everyone starts clutching their PSLs, I go deep into my seasonal swaps: jelly flats for clogs, lightweight blankets for chunky knit throws, and smoothies for breakfasts that are warm and substantial. Because once the temperature dips below 70 (LA girl, here), a cold protein shake is definitely not going to cut it. This is the time of year that calls for a hot, hearty meal to start the day (a warm breakfast can help rev up digestion)—the kind that feels like a hug from the inside out. But because we know prioritizing protein in the mornings can have benefits that last all day, a latte and pumpkin pancakes won’t cut it. However, there are cozy, delicious, satisfying meals that also pack a lot of nutrients and protein. Think cozy, but make it macro-balanced. Read on for nine high-protein breakfasts for cold weather.
1. Protein Baked Oatmeal
This is not your run-of-the-mill, sad bowl of oatmeal. While oatmeal on its own can leave much to be desired (both in protein and satiety), these “proats” (protein oats) pack in 17 grams of protein per serving (with the help of some protein powder and peanut butter). A-one-bowl-one-pan sitch, it’s breakfast that pulls its weight (and saves you from doing multiple dishes).
2. Fajita Breakfast Burrito
IMO, breakfast burritos reign supreme for any meal. And this make-ahead version hits the spot in terms of taste and protein content, with a whopping 23 grams of protein. MYOB (make your own burrito, ICYMI) with your choice of protein (like sausage, bacon, vegetarian sausage links, or beans), veggies (like peppers, onions, squash, sweet potatoes), spices (like taco seasoning, fajita seasoning, ground cumin, or chili powder), and cheese (like shredded cheddar, cotija, mozzarella, feta, or goat).
3. Maple Cinnamon Sweet Potato Protein Waffles
Whether or not you lean toward the sweeter side of breakfast, these freezer-friendly waffles don’t disappoint. Not only do they deliver 19 grams of protein and six grams of fiber per serving, but they’re also quintessential fall on a plate. Finish them off with Greek yogurt, nut butter, and maple syrup—cup of coffee optional, but highly recommended.
4. Cottage Cheese Pancakes
Cottage cheese‘s MVP title is still going strong, thanks to it being a high-protein hero and dairy staple multitasker. Case in point: these pancakes. They’re nutrient-dense (24 grams of protein per serving, plus live cultures to support gut health) and fluffy, with a melt-in-your-mouth center courtesy of the cottage cheese. You’re just 25 minutes away from pancake bliss.
5. High-Protein Maple Chicken Sausage Breakfast Sandwiches
Another no-brainer, meal-prep breakfast to make mornings that much easier. According to the brains behind these sammies, they’re nourishing (ahem, 26.5 grams of protein), made with minimal ingredients, and feel just a little indulgent in the best way. To reheat, defrost for a minute in the microwave, then warm for another 1-2 minutes.
6. Protein Bagels
Normally, bagels are high in sugar and starchy carbs (read: not the best breakfast option for steady energy and fullness). This protein variation, on the other hand, boasts 10 grams of protein and is made with only four ingredients: self-rising flour, Greek yogurt, egg whites, and everything bagel seasoning. Stack yours with eggs, turkey bacon, and avocado, or simply smear on some cottage cheese when mornings are hectic, to round out your power breakfast and fuel your AM routine.
7. Sweet Potato, Egg & Green Chile Breakfast Quesadillas
We love breakfast burritos. We love breakfast tacos. So why have we been sleeping on breakfast quesadillas? This take includes roasted sweet potatoes that serve up vitamin A and fiber, spicy green chiles that wake up your taste buds, and savory eggs and cheese that bring it home with 17.5 grams of protein.
8. High-Protein Egg Biscuits
Classic breakfast biscuits meet healthy cottage cheese egg bites. Whatever you want to call them, at 21 grams of protein, they make a convenient grab-and-go or eat-while-you-work breakfast option. The recipe lists flour, eggs, cottage cheese, and breakfast sausage as the main ingredients, but with a base that plays nice with just about anything, you can mix and match your favorite fillings. Pro tip: Use up your fridge leftovers for everything-but-the-kitchen-sink biscuits.
9. Pumpkin Protein Breakfast Cake
This pumpkin cake could give pumpkin pie a run for its money. It’s like eating (gluten-free) dessert for breakfast, except it comes with nearly 40 grams of protein. I’m not saying eat the whole cake, but you’ll for sure want seconds. It’s the perfect mash-up of comfort food and wholesome fuel—think pumpkin pie vibes, minus the sugar crash and reimagined with a protein kick.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
