PF
Top view of a braided pastry and a fresh grapefruit slice on a wooden board.
Stovetop~40 minComplexity

Easy Breakfast Braid

This Breakfast Braid delivers 89g protein and 1,398 calories in a single serving—one of the highest-protein breakfast options available. Prepared on the stovetop in under 30 minutes, it's designed as a complete post-training meal or pre-competition fuel. Built for lifters who meal-prep breakfast and need to hit protein targets early in the day.

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Ingredients

1 serving
  • Pizza dough
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion(60g)
  • Chicken Sausage Links(113g)
  • Egg, Whole, Large
  • Cheese, Monterey Jack, 2%(120g)
  • Cheddar Cheese(120g)
  • JalapeñO Pepper(120g)
  • Egg Whites

Instructions

  1. 1Preheat oven to 425°F.
  2. 2Heat the olive oil in a large skillet over medium heat. Add the onion and cook 4–5 minutes, stirring occasionally, until softened and translucent. Add the cooked chicken sausage links and cook 2–3 minutes until heated through and lightly browned.
  3. 3Pour the large eggs and liquid egg whites into the skillet with the sausage mixture. Stir continuously over medium heat for 1½–2 minutes until the eggs are fully set with no wet portions remaining. Remove from heat.
  4. 4Unroll the pizza dough onto a baking sheet coated with cooking spray and pat into a 15 × 10–inch rectangle. Sprinkle the Monterey Jack cheese lengthwise down the center, leaving a 2½–inch border on each side. Spoon the egg and sausage mixture evenly over the cheese, then sprinkle the sharp cheddar over top and scatter the jalapeño peppers across the filling.
  5. 5Using a sharp knife or kitchen shears, make 2–inch-long diagonal cuts about 1 inch apart on both sides of the dough to within ½ inch of the filling. Fold the strips alternately over the filling in a braided pattern, pressing the ends under to seal.
  6. 6Brush the entire surface of the braid with the liquid egg whites.
  7. 7Bake at 425°F for 14–16 minutes until the dough is golden brown and the edges are crispy.
  8. 8Let stand 5 minutes, then cut crosswise into slices and portion into airtight containers for storage.

Nutrition — Per Serving

1398

calories

89g

protein

107g

fat

Carbohydrates
19g
Saturated fat
50.7g
Sodium
2719 mg
Dietary fiber
4.4g

1 servings per batch · ~548g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Easy Breakfast Braid have per serving?

This single-serving recipe contains 89g of protein at 1398 calories, with 107g fat and 19g carbs. This makes it an extremely high-protein, high-calorie option best suited for high-calorie bulk phases or post-training recovery meals.

How long does Easy Breakfast Braid take to prep?

This quick prep recipe is a single serving, so timing depends on your cooking speed but remains efficient for breakfast. Ideal when you need a substantial morning meal that covers significant daily macros in one sitting.

Is Easy Breakfast Braid good for muscle gain?

At 89g protein and 1398 calories per serving, this recipe is a dedicated muscle-building tool for bulking phases where high protein and substantial caloric intake are both priorities. Use strategically around training days when caloric needs are highest.

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