Key Takeaways
- High protein breakfast bowls are quick to prepare and packed with 68g of protein and 5g of fiber, keeping you full for hours.
- These bowls are meal prep friendly, lasting 4-5 days in the fridge and 2-3 months in the freezer, making them ideal for busy mornings.
- The recipe is flexible, allowing for substitutions in proteins, beans, and vegetables according to your preferences.
- To make these bowls, you cook meat, assemble ingredients in glass bowls, bake until set, then store in the fridge or freezer.
- Reheat these high protein breakfast bowls in the oven, air fryer, or microwave for a quick, nutritious meal.
These High Protein Breakfast Bowls are the perfect make-ahead breakfast meal prep. If you’re always in a rush on weekday mornings, these will save you so much time in the kitchen. Just pop them in the air fryer or microwave for a few minutes and they’re ready to go!
Even more impressive is the fact that they’re packed with a whopping 68g of protein and 5g of fiber, so they’ll keep you full and energized for hours. I had one of these high protein breakfast bowls yesterday and I wasn’t hungry again until 5-6 hours later!
Why You’ll Love These High Protein Breakfast Bowls
- Meal Prep Friendly. You can store these high protein breakfast bowls in the fridge or batch prep them and store in the freezer. They’ll last up to 4-5 days in the fridge and up to 2-3 months in the freezer – making them perfect for a grab-and-go healthy breakfast on busy weekdays.
- Packed With Protein. Each breakfast bowl contains 68g of protein, which is over half of the recommended protein intake for women wanting to lose or maintain their weight. This ensures you’ll stay full and satisfied all morning long while promoting hormone balance and steady blood sugar levels.
- Balanced Breakfast. In these breakfast bowls, I not only include lots of protein-rich foods, but I also include vegetables and beans to pack in more fiber and nutrients – giving you a well rounded, nutritious breakfast.
- Gluten Free. As with all of my recipes, this high protein breakfast is completely gluten free and grain free.
- Flexible Recipe. Feel free to get creative with these breakfast bowls. Swap out the bell peppers and onions with shredded carrots and zucchini. Or, use greek yogurt instead of cottage cheese. This recipe is very forgiving.
How To Make Homemade Breakfast Bowls
I think you’ll be genuinely surprised at how easy it is to make/prep these homemade breakfast bowls.
- Pick Your Protein/Meat. For today’s breakfast bowls, I’m using ground turkey seasoned to taste like sausage (see recipe card below). You can also use pre-cooked, uncured breakfast sausage, ground beef, or ground chicken. The first step is to pre-cook any meats you want to include in your bowls.
- Assemble the Breakfast Bowls. Once the meats are cooked, it’s as simple as adding everything to individual glass bowls. Mix until everything is fully combined.
- Bake the Bowls. Once the bowls are assembled, bake them until the eggs are fully set.
- Store. Let them cool completely before storing in the fridge or freezer.
Substitution Ideas
If you want to swap out certain ingredients, you can (other than the eggs). Here are some substitution ideas.
- Meat Substitutions. You can swap out the ground turkey with ground beef, ground chicken, ground sausage, or uncured sausage links.
- Beans. You can leave the black beans out altogether or sub with any other type of bean.
- Vegetables. This is where you can really get creative. You can use shredded carrots, shredded zucchini, chopped celery, riced cauliflower, riced broccoli, etc. Many types of vegetables will work with these high protein breakfast bowls.
- Cottage Cheese. You can leave this out altogether or sub with any type of plain yogurt.
Storage, Freezing, and Reheating
- Refrigerator. These breakfast bowls will last in the fridge for up to 4-5 days.
- Freezer. Before freezing, wrap tightly with saran wrap (2-3 layers) then add a lid. This helps to avoid freezer burn. Freeze for up to 2-3 months. Defrost in the fridge the night before serving. Do not heat from frozen.
- Reheating. You can reheat these breakfast bowls in the oven, air fryer, or microwave for 2-3 minutes.
More High Protein Recipe Ideas
If you’re on the search for more healthy, high protein recipe ideas, here are a few of my favorites. All of these recipes are gluten free and high protein.
High Protein Sausage and Egg Breakfast Bowls (meal prep)
These high protein breakfast bowls are perfect for breakfast meal prep! They're packed with protein, veggies, and completely gluten free.
Video
Equipment
- Bamboo Lids (optional)
Ingredients
For the Breakfast Bowl:
- 2 Eggs
- 1/2 C. Egg Whites
- 1/4 C. Cottage Cheese
- 1/4 C. Black Beans, drained and rinsed
- 4 oz Ground Turkey, cooked and seasoned
- 1/4 C. Bell Pepper, chopped
- 2 Tbsp Yellow Onion, chopped
- 1/4 C. Spinach, finely chopped
- 1/4 C. Shredded Cheese (cheddar or Mexican blend)
- Sea Salt and Pepper, to taste (about 1/8th tsp each)
For the Turkey Sausage:
- 1 lb Ground turkey (this makes 4 servings for 4 bowls)
- 1 tsp EACH of Sea Salt, Garlic Powder, and Paprika
- 1/2 tsp EACH of Dried Sage, Dried Thyme, Onion Powder, Black Pepper, and Red Pepper Flakes
Instructions
- Cook the Turkey Sausage: In a skillet over medium heat, add the ground turkey and cook until about 75% done. Then, add all the seasonings. Add a splash of water, if necessary, to bring moisture back to the turkey. Once done, remove from stovetop and set aside.
- Assemble the Bowls: Add all breakfast bowl ingredients to a glass storage bowl and mix until fully combined. The ingredient list above is for one bowl. If you want to prep 4-5 bowls for the week, make sure you multiply the ingredients.
- Bake: Place the bowls onto a large baking sheet and bake them at 375 F. for about 35-40 minutes or until the center is set (shouldn't be jiggly, but firm).
- Store: These high protein breakfast bowls will last in the fridge up to 4-5 days and in the freezer for up to 2-3 months. See notes below on how to avoid freezer burn.
- Reheat: You can reheat these high protein breakfast bowls in the oven, air fryer, or microwave. For the microwave, it only takes 2-3 minutes.
Notes
- Glass Bowls I Use
- If freezing these breakfast bowls, wrap with saran wrap first (2-3 layers) then add the lid. This will help to avoid freezer burn. Defrost overnight in the fridge and then reheat in the morning.
Nutrition
Serving: 1bowlCalories: 555kcalCarbohydrates: 20gProtein: 68gFat: 22gFiber: 5gSugar: 6g
Did you make this recipe? Be sure to tag me on Instagram!@KaylaJChandler or #FeelinFabWithKayla
Another excellent recipe from Kayla! This is a great, healthy statt to our day.
yay! glad you enjoyed it!
Can you make this as a casserole and portion out if you don’t have glass container?
absolutely! 🙂
Great recipe!! Do the egg whites serve another purpose besides extra protein? Can you substitute them for anything else – milk?
The egg whites are primarily for boosting the protein without adding too many extra calories. You can eliminate the egg whites and just add 1 more egg to eat bowl along with 1/4 C. of any type of milk 🙂
Thank you!! Looking forward to trying this one!
What size is the glass bowl? Like the width. Thanks