High Protein Breakfast Bowls (Print Version)
Protein-packed breakfast bowls with eggs, sausage, quinoa, and vegetables. Freezer-friendly for easy meal prep mornings.
# What You'll Need:
→ Base
01 - 2 cups cooked quinoa or brown rice
→ Proteins
02 - 6 large eggs
03 - 1 cup cooked turkey sausage or lean chicken sausage, crumbled
04 - 1 cup canned black beans, drained and rinsed
→ Vegetables
05 - 1 cup baby spinach, chopped
06 - 1 red bell pepper, diced
07 - 1 small red onion, diced
→ Cheese & Toppings (optional)
08 - 1/2 cup shredded cheddar or feta cheese
09 - 1 avocado, sliced
10 - Fresh salsa
→ Seasonings
11 - 1/2 teaspoon salt
12 - 1/4 teaspoon black pepper
13 - 1/2 teaspoon smoked paprika
14 - 1 tablespoon olive oil
# How-To Steps:
01 - Heat olive oil in a large skillet over medium heat. Sauté diced onion and bell pepper for 4-5 minutes until softened. Add chopped spinach and cook until wilted.
02 - Whisk eggs with salt, pepper, and smoked paprika in a bowl. Pour egg mixture into the skillet with vegetables, stirring gently until just scrambled and cooked through.
03 - Stir in the cooked sausage and black beans. Remove from heat.
04 - Divide quinoa or rice evenly among four freezer-safe containers. Top each bowl with equal portions of the egg and protein mixture. Sprinkle with cheese if using.
05 - Allow bowls to cool completely before sealing. Label containers and freeze for up to 2 months.
06 - Reheat in microwave until hot: 2-3 minutes from thawed or 4-5 minutes from frozen. Top with fresh avocado and salsa if desired.
# Expert Tips:
01 -
- You can grab a homemade breakfast in under five minutes even on your most rushed mornings
- The combination of eggs, beans, and sausage keeps you full until lunch without that mid morning crash
02 -
- Never freeze avocado or fresh salsa as they become watery and unappetizing when thawed
- Let bowls cool completely before sealing or ice crystals will form and ruin the texture
03 -
- Add a dash of hot sauce to each bowl before freezing for built in flavor
- Squeeze fresh lime over reheated bowls to brighten all the flavors