Fall-Inspired Meal Prep Breakfast Recipes

Written by: Ryah Nabielski, MS, RDN, LN

You’ve heard it before: breakfast is the most important meal of the day. A hearty, protein-rich breakfast sets you up for balanced blood sugar and nutritious choices throughout the day. 

However, breakfast can also be challenging to commit to because of hectic mornings. Getting kids ready and out the door, putting out work fires first thing, not having any food in the fridge, or other reasons make it difficult to start your day as you intend. 

Instead of grabbing something sugary at a coffee shop or skipping breakfast altogether, try out these meal prep ideas. These recipes are easy and full of fall flavor. You can prepare them ahead of time, so breakfast is ready for you in the morning.  

Make-ahead fall breakfast recipes include:

  1. Apple Cinnamon Overnight Oats
  2. Breakfast Pumpkin Protein Muffins 
  3. Spiced Maple Granola 

Apple Cinnamon Overnight Oats

Overnight oats don’t require cooking like traditional oatmeal and can be made the night before. This recipe is forgiving, so feel free to experiment and find flavors and additions that you like best. You can add more protein powder, more seeds, or different fruit. Mix in pumpkin puree or try different toppings. 

Prep time: 10 minutes

Fridge time: At least 4 hours or overnight 

Servings: 4


1 1/3 cups rolled oats

2 scoops Twenty2 Nutrition Collagen Egg Protein (Vanilla Delight, Cinnamon Oatmeal, or substitute Vanilla Vegan Protein)

1 apple, cored and diced 

2 tablespoons chia seeds 

2 tablespoons hemp seeds

1 teaspoon cinnamon 

1 teaspoon vanilla extract

Pinch of sea salt

2 cups unsweetened almond milk (or milk of choice)

Optional toppings: chopped walnuts, whipped cream or coconut cream, and fruit


  1. In a large bowl, mix the oats, collagen egg protein, apples, chia seeds, hemp seeds, cinnamon, vanilla, and salt.
  2. Divide the oat mixture between four jars or containers with lids. Add the almond milk to cover the oat mixture (1/2 cup per jar) and stir it into the oats in each jar. 
  3. Put the cover on the jars and transfer them to the fridge. Let the oats soak up the milk for 4 hours or overnight. 
  4. When ready to eat, add optional toppings, and grab a spoon. 

Nutrition facts (1 serving without toppings): 265 calories, 17 grams protein, 10 grams fat, 30 grams carbohydrate, 6 grams fiber

Breakfast Pumpkin Protein Muffins 

This one is for pumpkin lovers! There’s nothing like a moist, delicious pumpkin muffin with your coffee (or tea) on cool fall mornings. Most muffins are loaded with sugar leaving you craving sugar all day. However, these muffins are high in protein, fiber, and healthy fats to keep your energy stable. Enjoy a muffin (or two) alone or pair it with scrambled eggs or a protein shake for a hearty – and fast – breakfast. 

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 12


2 cups almond flour

2 scoops Twenty2 Nutrition Pumpkin Gingerbread Collagen Egg Protein 

1 ½ teaspoon pumpkin pie spice

1 teaspoon baking soda

¼ teaspoon sea salt

1 cup canned pumpkin or pumpkin puree*

2 large eggs

¼ cup coconut oil, melted (or substitute butter)

2 tablespoons maple syrup (or honey)

1 teaspoon vanilla extract

1/3 cup dark chocolate chips 


  1. Preheat the oven to 350 degrees F. Line a muffin tin with parchment muffin liners or grease with coconut oil. 
  2. In a food processor, add the almond flour, collagen egg protein, pumpkin pie spice, baking soda, and sea salt. Pulse to combine the ingredients. 
  3. Add the pumpkin, eggs, coconut oil, maple syrup, and vanilla. Process to combine, stopping to scrape down the sides as needed. Stir in the chocolate chips. 
  4. Spoon the muffin batter into the prepared muffin tin and bake for 20 minutes or until a toothpick comes out clean. 
  5. Let cool completely. Store in a covered container or sealed bag in the fridge. 

* To make pumpkin puree, slice a pie pumpkin in half, scoop out the seeds (roast them with olive oil and herbs!), and place the pumpkin halves skin-side up in a large baking dish with a little water in the bottom. Bake at 350 degrees F for about 30 minutes or until the pumpkin flesh is fork-tender. When cool, scoop out the pumpkin flesh and puree in a food processor or blender until smooth. You’ll have enough delicious puree for several pumpkin recipes. 

Nutrition facts (1 muffin): 220 calories, 10 grams protein, 18 grams fat, 11 grams carbohydrate, 4 grams fiber

Spiced Maple Granola 

This homemade granola is packed with nutrition and flavor. It’s higher in protein because of the nuts, seeds, and addition of protein powder. Enjoy it over Greek or coconut yogurt, or top with your favorite milk and fruit. 

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 16


1 cup rolled oats

½ cup raw cashews, coarsely chopped

½ cup raw almonds, coarsely chopped

½ cup raw pecans, coarsely chopped

½ cup raw pumpkin seeds

½ cup raw sunflower seeds

½ cup raisins

1 scoop Twenty2 Nutrition Collagen Egg Protein (Vanilla Delight, Cinnamon Oatmeal, or Pumpkin Gingerbread) 

1 tablespoon cinnamon 

1 teaspoon ginger

½ teaspoon nutmeg

½ teaspoon sea salt

1/3 cup coconut oil 

1/3 cup maple syrup 


  1. Preheat the oven to 300 degrees F. Line two cookie sheets with parchment paper.
  2. In a large bowl, add the oats, cashews, almonds, pecans, pumpkin seeds, sunflower seeds, raisins, collagen egg protein, cinnamon, ginger, nutmeg, and sea salt. Stir well. 
  3. In a small saucepan over low heat, add the coconut oil. When the coconut oil is just melted, turn off the heat and add the maple syrup. Pour the oil-syrup mixture into the  bowl with the granola and mix until well-coated. 
  4. Spread the granola onto the cookie sheets and bake for around 20 minutes, stirring at least once. Watch the granola closely so it doesn’t burn. 
  5. Let the granola cool completely (it will firm up as it cools) and transfer it to a covered container for storage. 

Nutrition facts (1 serving): 210 calories, 6 grams protein, 15 grams fat, 16 grams carbohydrate, 3 grams fiber

Meal prep doesn’t need to take a lot of time or energy. These simple recipes come together quickly so you can enjoy mornings without skipping or scrambling for breakfast. With the delicious fall flavors, which one will you try first?