Easy, delicious, and protein-packed fall breakfast recipes ‍

Ally Marks, RDN

As the leaves begin to change and the weather cools down, we love all things pumpkin and fall-flavored. On the topic of things we love… protein-dense breakfast options!  

Incorporating protein to well-balanced meals is one of the most important aspects of weight management. Not only is protein vital for many body functions, but it provides your muscle mass the energy it requires so you can feel stronger. While losing weight, the body naturally loses both lean muscle mass and fat mass; however, with increased protein intake, we can help protect lean muscle mass and promote fat loss instead. To prioritize protein intake, make sure that protein is incorporated into a well-balanced breakfast. 

Here are two autumnal, high-protein breakfast options that will be sure to both satisfy your fall-tooth and simultaneously protect your lean muscle mass. Bonus: they’re perfect grab-and-go options, plus you can make extra servings to have throughout the week! 

Pumpkin-Pie Overnight Oats (1 serving)

  • 1/2 cup rolled oats 
  • 1/3 cup Vanilla Premier Protein or Fairlife shake 
  • 3 tbsp of pumpkin puree
  • 1/4 tsp of ground cinnamon
  • Pinch of salt
  • 1/4 cup pumpkin seeds to top

Per serving:

Calories: 370

Protein: 22g

Fiber: 7g

Directions: Combine oats, protein shake, pumpkin, cinnamon and salt in a jar or container; stir well. Cover and refrigerate overnight. To serve, top with pumpkin seeds and enjoy!

Apple-Pie Chia Seed Pudding (2 servings)

  • 1 cup Vanilla Premier Protein or Fairlife protein shake 
  • 1/4 cup chia seeds
  • 1/4 cup apple sauce
  • 1 tsp cinnamon
  • 1 tbsp almond butter
  • 1/2 cup diced apple to top

Per serving:

Calories: 315

Protein: 18g

Fiber: 11g


Calories: 630

Protein: 36g

Fiber: 22g

Directions: Combine chia seeds, protein shake, apple sauce, cinnamon and almond butter in a jar or container; stir well. Cover and refrigerate overnight. To serve, top with diced apples and enjoy!

Ally Marks, RDN

About the Author

Ally Marks is a Registered Dietitian Nutritionist who received her Bachelor's degree from The University of Texas at Austin and her Master of Dietetics and Nutrition degree from The Ohio State University. She believes in individualizing nutrition care through finding unique solutions to increase the nutrient density of one's diet.

Scroll to see all categories

Join the Community

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Popular Articles