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Healthy Meal Prep Breakfast Bowls


  • Author: Monica
  • Total Time: 45 min

Description

Protein-packed breakfast bowls loaded with eggs, veggies, and whole grains — perfect for busy mornings when you need a quick, balanced meal ready to go!


Ingredients

Scale

For 4 meal prep bowls:

  • 8 large eggs

  • 2 cups cooked brown rice or quinoa

  • 1 cup diced bell peppers (red, yellow, or green)

  • 1 cup baby spinach (or kale)

  • ½ cup diced red onion

  • 1 cup cooked turkey sausage or chicken sausage, sliced

  • ½ cup shredded cheddar cheese (optional)

  • 1 tbsp olive oil

  • Salt and pepper to taste

  • Optional toppings: avocado, salsa, hot sauce, green onions


Instructions

1️⃣ Cook the grains:
Prepare brown rice or quinoa according to package instructions. Set aside to cool.

2️⃣ Sauté the veggies and sausage:
In a large skillet over medium heat, heat olive oil. Add bell peppers, red onion, and sausage slices. Cook for 5-7 minutes until softened and lightly browned. Stir in spinach until wilted. Season with salt and pepper.

3️⃣ Scramble the eggs:
In a separate pan, scramble eggs until cooked through but still soft. Season with salt and pepper.

4️⃣ Assemble the bowls:
Divide the cooked grains evenly into 4 meal prep containers. Top with scrambled eggs, sautéed veggies, sausage, and shredded cheese if using.

5️⃣ Cool and store:
Allow bowls to cool before sealing and refrigerating. Store for up to 4 days.

6️⃣ Reheat and serve:
Microwave for 1-2 minutes before eating. Add fresh toppings like avocado, salsa, or hot sauce just before serving.

Notes

  • Swap in sweet potatoes for grains for a lower-carb option.

 

  • Great with chicken, turkey bacon, or even tofu for a vegetarian version.

  • Prep Time: 15 min
  • Cook Time: 20 min