These sausage and veggie-packed meal prep breakfast bowls make it easier than ever to start your day off right! Each batch of these easy breakfast bowls makes enough for 6 portions, so you can cook once and reheat all week. The combination of scrambled eggs, tender sweet potatoes, juicy turkey sausage, and fresh veggies is so delicious, you’ll never get tired of them!
Table of Contents
High Protein Breakfast Bowl
Meal prepping is one of the best ways to ensure you enjoy a filling, hearty breakfast, especially on those busy mornings. It always sounds a little tedious and definitely feels like something that only people who have it all pulled together do, but I swear, it’s worth it! Even if making breakfast only takes 10-15 minutes each morning, it adds up. It’s such a relief to open the fridge, grab a container, and microwave for a few minutes.
All the thoughtful planning and cooking is done for you so you can enjoy the best part – the eating!
For more breakfast meal prep recipes, check out these chicken sausage breakfast sandwiches and high protein breakfast burritos too!
Why We Love This High Protein Meal Prep Breakfast Recipe
- Complete meal in one with plenty of protein, fiber, and low-GI carbs to keep you energized and fill you up
- Lots of different textures and flavors in each bowl
- One batch makes 6 servings, so you’ll have plenty on hand
- Customizable with different veggies, sausage, cheese, and more
- Most of the fillings cook together on a baking sheet for less prep and easy clean-up
Ingredient Notes
- Veggies: Adding a few veggies first thing in the morning will help keep you full and make it easier to meet your daily goal. To keep things simple, start by roasting sweet potatoes, red pepper, and yellow onion until caramelized and tender.
- Seasonings: We’re not serving bland breakfasts here! Make sure you season your veggies and eggs well with garlic powder, smoked paprika, salt, and pepper.
- Turkey breakfast sausages: I usually like to use sausage links, although you can definitely use ground sausage crumbles instead. Sometimes I like to sub in my homemade chicken breakfast sausage, too.
- Whole eggs: Of course, you’ll want to add some eggs for protein. This recipe uses an entire dozen since it makes enough for 6 servings.
- Milk or water: To scramble the eggs.
- Shredded cheddar cheese: Freshly shredded cheese melts the best. Feel free to use whichever type of cheese you prefer.
- Green onions: For a little freshness.
- Optional Toppings: You don’t have to add any toppings, although these healthy breakfast bowls are extra tasty with a little fresh avocado, tortilla chips, and/or salsa on top.
- Containers: This isn’t an ingredient exactly, but I highly recommend making sure you have plenty of microwave-safe meal prep containers clean and ready to go.
Step-by-Step Instructions
Step 1: Prepare Sweet Potato & Sausage
- Preheat oven to 425 degrees. Add sweet potatoes, peppers, onions and sliced sausage to a large sheet pan then drizzle with extra virgin olive oil, smoked paprika, garlic powder, salt and pepper; toss until evenly coated. Transfer half the vegetables and sausage to a second sheet pan. Roast both pans for 20 minutes, flip, and then roast for another 10-20 minutes or until potatoes are golden brown and tender. Be sure to rotate the pans after flipping.
Step 2: Make the Scrambled Eggs
- Meanwhile, crack eggs into a large bowl along with a splash of milk or water, then season with salt and pepper and whisk until smooth. Heat a large skillet over medium heat, then add a bit of oil or butter. When the pan has fully heated, pour the whisked eggs into the skillet. Immediately, use a rubber spatula to make small circles in the egg mixture until small curds start to form and the egg mixture starts to thicken.
- Once thickened, switch motions and start pushing the egg mixture across the pan in long sweeping motions. Continue pushing the egg mixture back and forth across the pan until larger creamy egg curds start to form and only a bit of liquid remains in some parts.
- Remove the pan from the heat and allow the scrambled egg to sit in the pan for about a minute to to cook a little bit longer in the hot pan. Do not overcook.
Step 3: Assemble the Bowls
- Divide the potatoes, sausage and eggs evenly between the containers then set aside to cool. Once cool, sprinkle with cheese and green onions then cover and refrigerate. Freeze any portions that aren’t consumed within three days.
Keep scrolling to the recipe card below for the full printable recipe!
Expert Tips
- I like to slice the breakfast sausages when they’re still slightly frozen to make them easier to cut.
- Don’t overcook the eggs or they will dry out. They should still appear a bit glossy before removing them from the heat.
- When reheating, it’s also important not to heat for too long or the eggs may turn out dry.
Recipe FAQs
If you’d like to, the air fryer can be a nice alternative to the microwave. You don’t need to cook the leftovers for very long. Preheat the air fryer to 350 F and cook for about 3-5 minutes.
Cooked eggs can be frozen, but the texture can change slightly after thawing and reheating. I do recommend freezing any servings you can’t eat within 3 days to keep them fresh.
Absolutely! The flavors in this recipe work really well with Southwestern-inspired ingredients, like black beans, roasted corn, and salsa. These ingredients can make these breakfast meal prep bowls even heartier and more satisfying.
Storage & Reheating Guidelines
To store: Allow the meal prep bowls to cool to room temperature, then seal and store in the fridge for up to 3 days.
To reheat: Microwave for 1-2 minutes or until heated through. Be careful not to overcook as the eggs can dry out and become a little firm.
Optional Toppings
To keep things interesting, I like to change up these make-ahead breakfast bowls every time I make them. This helps me avoid feeling like I’m eating the same thing every day. You certainly do not have to add anything else, but it can be fun to add some of these garnishes:
- Avocado
- Drizzle of hot sauce
- Salsa
- Crushed tortilla chips
- Chopped bacon pieces
You can also change how you serve them! Instead of just eating them straight out of the container, roll them in whole wheat tortillas for fiber-rich breakfast burritos or tacos. Or, serve with toast or an English muffin for an even more substantial breakfast.
Recipe Variations
- Switch out the roasted potatoes: Use regular potatoes instead of sweet potatoes.
- Add egg whites: For a higher protein option, mix some egg whites in with the eggs before scrambling.
- Add cottage cheese: Many people like to add sour cream or Greek yogurt to eggs for a little extra creaminess, but I prefer cottage cheese. Either regular or blended cottage cheese can stretch the eggs a bit, add extra richness and creaminess, and increase the protein intake. You don’t need much!
- Change the protein: Replace the sausage with crispy turkey bacon or ham to change things up.
More Meal Prep Recipes
- Egg White Breakfast Casserole
- Turkey Sausage Sweet Potato Hash
- Cottage Cheese Egg White Bites
- Cottage Cheese Frittata
- Cottage Cheese Egg Bake
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High Protein Meal Prep Breakfast Bowls
Ingredients
- 2 pounds sweet potatoes, peeled and diced into 1" cubes about 3 large sweet potatoes
- 1 red pepper, seeded then cut into 1" pieces
- 1 medium yellow onion, cut into 1" pieces
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon each salt and pepper, plus more for the eggs
- 12 turkey breakfast sausages, sliced into thick pieces
- 12 eggs
- Splash of milk or water
- 1/2 cup freshly shredded cheddar cheese
- 3 green onions, sliced
- Optional toppings: avocado, tortilla chips, salsa
- 6 individual-sized glass or tupperware containers with lids
Instructions
- Preheat oven to 425 degrees. Add sweet potatoes, peppers, onions and sliced sausage to a large sheet pan then drizzle with extra virgin olive oil, smoked paprika, garlic powder, salt and pepper; toss until evenly coated. Transfer half the vegetables and sausage to a second sheet pan. Roast both pans for 20 minutes, flip, and then roast for another 10-20 minutes or until potatoes are golden brown and tender. Be sure to rotate the pans after flipping.
- Meanwhile, crack eggs into a large bowl along with a splash of milk or water, then season with salt and pepper and whisk until smooth. Heat a large skillet over medium heat, then add a bit of oil or butter. When the pan has fully heated, pour the eggs into the skillet. Immediately, use a rubber spatula to make small circles in the egg mixture until small curds start to form and the egg mixture starts to thicken.
- Once thickened, switch motions and start pushing the egg mixture across the pan in long sweeping motions. Continue pushing the egg mixture back and forth across the pan until larger creamy egg curds start to form and only a bit of liquid remains in some parts.
- Remove the pan from the heat and allow the scrambled egg to sit in the pan for about a minute to to cook a little bit longer in the hot pan. Do not overcook.
- Divide the potatoes, sausage and eggs evenly between the containers then set aside to cool. Once cool, sprinkle with cheese and green onions then cover and refrigerate. Freeze any portions that aren’t consumed within three days.
Notes
- I like to slice the breakfast sausages when they’re still slightly frozen to make them easier to cut.
- Don’t overcook the eggs or they will dry out. They should still appear a bit glossy before removing them from the heat.
- When reheating, it’s also important not to heat for too long or the eggs may turn out dry.
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