High Protein Breakfast Bowls (Printable)
Hearty customizable bowls with protein, grains and veggies for easy mornings
# What You 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
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:
01 - Heat olive oil in a large skillet over medium heat. Sauté diced red 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 seasoned eggs into the skillet with vegetables, stirring gently until just scrambled and cooked through.
03 - Stir in cooked sausage and drained black beans. Remove skillet from heat.
04 - Divide cooked quinoa or rice evenly among four freezer-safe containers. Top each bowl with equal portions of the egg and protein mixture. Sprinkle with shredded cheese if using.
05 - Let bowls cool completely to room temperature before sealing. Label containers with date and freeze for up to 2 months.
06 - Reheat in microwave until hot (2-3 minutes from thawed, 4-5 minutes from frozen). Top with fresh avocado slices and salsa before serving.
# Expert Advice:
01 -
- You can grab a homemade breakfast in the time it takes to microwave coffee, which feels like cheating but isnt
- The protein keeps me full until lunch, which is saying something for someone who snacks by 10am
02 -
- Cool the bowls completely before freezing, otherwise ice crystals form and ruin the texture
- Avocado turns brown and mushy when frozen, so always add it fresh after reheating
03 -
- Make the grain base in bulk and freeze it in separate portions so you can assemble bowls faster
- Use a mix of red and orange peppers for more visual appeal when you open the container