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–+ servings
High protein breakfast bowls frozen for easy meal prep and healthy mornings

High Protein Freezer Friendly Breakfast Bowls

These cozy and satisfying breakfast bowls are perfect for busy mornings, packed with protein and seasonal flavors. Conveniently made in advance, they can be stored in the freezer and enjoyed throughout the week.
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course Breakfast, Meal Prep
Cuisine American
Servings 8 bowls
Calories 400 kcal

Ingredients
  

Base Ingredients

  • 3 cups cooked rolled oats or cooked quinoa
  • 2 cups mashed roasted sweet potato
  • 8 large eggs (or 2 cups egg whites) beaten
  • 1.5 cups plain Greek yogurt or cottage cheese
  • 1 cup shredded cheddar or a dairy-free alternative

Protein and Veggies

  • 12 oz cooked turkey sausage or chopped turkey bacon
  • 2 cups fresh spinach, wilted

Flavorings and Extras

  • 2 tbsp chia seeds or ground flaxseed
  • 1-2 scoops vanilla or unflavored protein powder (optional)
  • 1 tsp cinnamon
  • 0.5 tsp nutmeg
  • 1-2 tbsp maple syrup or honey
  • Olive oil or cooking spray for greasing

Instructions
 

Prep and Preheat

  • Preheat oven to 350°F (175°C). Lightly grease an 8×8 or 9×13 baking dish, or use individual silicone muffin liners.

Cook Bases

  • Roast sweet potatoes at 400°F for 25–30 minutes until tender, then mash. Cook oats or quinoa according to package directions and let cool slightly.

Cook Proteins and Veggies

  • Sauté turkey sausage and wilt spinach in a skillet; set aside. If using whole eggs, scramble lightly until just set.

Assemble Bowl Mixture

  • In a large bowl, combine oats/quinoa, mashed sweet potato, beaten eggs, Greek yogurt, protein powder (if using), chia seeds, cinnamon, nutmeg, and salt. Fold in cooked sausage, spinach, and shredded cheese.

Portion and Bake

  • Spoon mixture into 8 bowls or muffin cups, tamping down slightly. Bake for 25–30 minutes until set and golden on top. Cool completely before freezing.

Optional Finishing

  • Add a dollop of yogurt, a drizzle of maple syrup, or a sprinkle of granola when serving.

Notes

Use silicone muffin liners or a nonstick dish to make removal easy and reduce waste. Don't overbake; bowls should be set but still moist; they firm up more as they cool. Cool completely before freezing to avoid ice crystals that change texture. For a lower-carb option, swap oats for cooked cauliflower rice or extra eggs.

Nutrition

Serving: 1gCalories: 400kcalCarbohydrates: 45gProtein: 24gFat: 15gSaturated Fat: 5gSodium: 600mgFiber: 6gSugar: 5g
Keyword Breakfast Bowls, Freezer Friendly, healthy meal prep, High Protein, Vegetarian Options
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