These 11 cozy, high-protein breakfast ideas make chilly fall mornings much more exciting! Say hello to filling and satisfying breakfasts that taste like fall with flavors like pumpkin spice and cinnamon apples.
Most of these breakfast ideas could be meal prepped ahead of time so that you don’t have to worry about making anything on busy mornings, while a few of them would be perfect for a cool fall weekend.
Busy mornings can make eating breakfast a struggle – so make sure to prep or plan ahead if you can!
If you’re a breakfast person like me, you’re going to love these cozy, flavorful ideas. These fun and delicious recipes will make you genuinely excited to start your day!
Why Eat a High Protein Breakfast in the Morning?
Why do I have such an obsession with protein? Well, to tell you the truth: I don’t go crazy over my protein intake. However, I definitely try to prioritize protein sources with each meal – at least 20 grams per meal. Breakfast is often the hardest meal to consume an “ideal” amount of protein!
Here are some of the benefits:
- Consuming protein along with carbs and fat slowns down the digestion of a meal – assisting with meal satiety and more stabilized blood sugars. If you feel more full and satisfied after a meal, this may lead to less mindless snacking and hold you over until lunch!
- Several clinical trials have found that consuming more protein than the recommended dietary allowance, or RDA, reduces body weight and enhances body composition by decreasing fat mass.
- It will help you reach a higher protein intake. It might be hard to consume a protein intake higher than the RDA (0.8 grams of protein per kilogram of weight in pounds) if you are only consuming two meals a day.
- Breakfast is considered the “most important meal of the day” and many studies suggest a higher protein breakfast may be a useful strategy to improve satiety and diet quality.
- Eating breakfast can have positive effects on cognition and mental alertness.
Breakfast Recipes
1. Pumpkin Cheesecake Overnight Oats
Of course, we are going to start out with my creamy pumpkin cheesecake overnight oats! They’re a spin on my popular Berry Cheesecake Overnight Oats recipe. Due to a combination of Greek yogurt and protein powder, each serving provides 29 grams of protein!
Also, this recipe does use chia seeds so there are 10 grams of fiber per serving. Enough of the boring stuff, though, these flavors are to die for – even if you don’t like pumpkin! It’s like a combination of vanilla cheesecake and pumpkin.
2. Apple Cottage Cheese Overnight Oats (Bucket List Tummy)
For a non-protein powder alternative, try this apple pie inspired overnight oats with whipped cottage cheese! Each serving has 30 grams of protein without any protein powder! They’re easy to meal prep and extremely filling with those comforting flavors of nutmeg and cloves.
3. Easy Pumpin Pie Spice Pancakes (Haute and Healthy Living)
These healthy pumpkin pie pancakes are infused with warm spices and a hint of nuttiness, thanks to the oats. Each pancake has about 8 grams of protein and 2 grams of fiber.
While pancakes sounds like a lot of work, these can be prepped in just 10 minutes! You can even make a large batch and free them for future breakfasts.
Add a dollop of Greek yogurt for extra protein and drizzle them with maple syrup! Top with walnuts for some texture and crunch, too.
4. Brown Sugar Maple Pecan Overnight Oats
The maple, brown sugar and pecan combination is very popular – especially during those cozy fall months! This recipe has a Greek yogurt base, which makes it not only super thick and creamy but high in protein without the addition of protein powder.
Each serving has 21 grams of protein and 8 grams of fiber! Top with banana slices for a well-balanced, delicious fall meal!
5. Pumpkin Flax Waffles (The Healthy Epicurean)
This list wouldn’t be complete without a healthy fall waffle recipe on it! This one combines whole grain flour, pumpkin puree, fall spices and vanilla.
Each waffle has 12 grams of protein and 6 grams of fiber! These are not necessarily high in protein, however, you could add some Greek yogurt or hemp hearts to easily reach 20-30 grams of protein.
6. Pumpkin Smoothie (PCOS Nutritionist Alyssa)
If you’re craving something on the lighter side, a quick smoothie with fall flavors, like this pumpkin smoothie, would be a great choice! It is super creamy and tastes like a pumpkin pie in a glass with 42 grams of protein per serving!
7. Mexican Sweet Potato Breakfast Bowls (Get Inspired Everyday!)
Now, for a savory breakfast featuring sweet potatoes, salsa, scrambled eggs and sliced avocado. These breakfast bowls can even be meal prepped.
Each serving has 16 grams of protein and 7 grams of fiber. Add some crumbled sausage or plain Greek yogurt as a sour cream substitute to increase the protein content! Or even 1/2 cup of black beans, providing an additional 8 grams of protein and 8 grams of fiber.
8. Spiced Pumpkin Baked Oatmeal (Craving Something Healthy)
A delicious baked oatmeal featuring whole grain oats, pumpkin, walnuts and cranberries! This recipe can be prepped the night before as it needs at least an hour to sit.
Each slice has about 8 grams of protein. Top with 1/2 cup of vanilla Greek yogurt and that comes to about 22 grams of protein!
9. Stovetop Apple Cinnamon Oatmeal (Fannetastic Food)
This apple cinnamon oatmeal is the perfect cozy breakfast with comforting flavors of honey, cinnamon and apples. To increase the protein content, use a higher protein milk like Fairlife milk or whisk in 1-2 scoops of protein powder. Or, top with Greek yogurt, chopped nuts, and hemp hearts.
10. Ground Turkey Sausage and Sweet Potato Hash (Haute and Healthy Living)
For a more savory fall breakfast, try this ground turkey sausage and sweet potato hash! The sweetness of the sweet potato pairs well the turkey sausage.
Make a big batch to meal prep for the week and serve it with a two fried eggs for about 26 grams of protein per serving.
11. Apple Cinnamon Quinoa Chia Bowl
This apple cinnamon quinoa chia breakfast bowl is a fiber-packed alternative to your traditional bowl of oatmeal! It provides warm, comforting flavors and is topped with a creamy Greek yogurt maple syrup mixture. Each serving has 15 grams of protein and 10 grams of fiber.
Increase the protein content by adding more Greek yogurt or stirring in some protein powder.
More Ideas
- Apple Pie Protein Pancakes (Jar of Lemons)
- Apple Pie Overnight Oats (Lillie Eats and Tells)
- Cinnamon Roll Baked Oatmeal (Basics with Bails)
- Cinnamon Pear Overnight Oats (One Balanced Life)
Cottage Cheese Pumpkin Muffins (PCOS Nutritionist Alyssa)
If you’re a baked good lover, also give these pumpkin muffins with cottage cheese a try! They are a healthier muffin alternative, offering a good balance of protein and fiber. Each muffin has about 4 grams of protein.
I hope you enjoyed these filling and satisfying fall breakfasts! Subscribe or follow along for more nutrition content curated for busy moms who want to prioritize their health.