These high protein, freezer-friendly breakfast bowls are a hearty meal-prep solution designed to fuel your mornings with minimal effort. They combine crispy roasted potatoes with savory breakfast sausage, fluffy scrambled eggs, and melted cheddar cheese to deliver a balanced mix of protein, carbohydrates, and satisfying flavor. Because they’re freezer-friendly, you can assemble a batch in advance and enjoy ready-to-heat meals throughout the week — perfect for busy mornings or on-the-go breakfasts.
The bowls are packed with red potatoes for a crispy base, seasoned sausage for rich savory taste, protein-rich eggs for sustained energy, and cheddar cheese for a delicious finish. They’re also highly customizable — add your favorite vegetables, swap sausage types, or make them vegetarian by substituting beans or plant-based sausage — making these bowls an excellent foundation for a variety of high-protein breakfasts.
Equipment
- Oven
- Baking sheet
- Large skillet
- Bowl
- Whisk
- Storage containers
Ingredients
- 7 medium red potatoes, diced
- 1 pound breakfast sausage (your choice of pork, turkey, or plant-based)
- 1 green bell pepper, diced
- 6 large eggs
- 2 tablespoons milk (optional)
- 1 cup shredded cheddar cheese
- Salt and black pepper, to taste
- Optional add-ins: spinach, diced tomatoes, chopped onions
Instructions
- Preheat oven to 400°F (200°C).
- Place diced red potatoes on a baking sheet, season with salt and pepper, and roast for 20–25 minutes until crispy.
- While potatoes roast, heat a large skillet over medium heat and cook breakfast sausage with diced green bell pepper until browned and cooked through; drain excess fat.
- In a bowl, whisk together eggs, milk (if using), salt, and pepper.
- Pour eggs into the skillet with the sausage and scramble gently until just set.
- Divide roasted potatoes evenly among six meal-prep containers.
- Top each with a portion of the sausage and egg mixture.
- Sprinkle shredded cheddar cheese over each bowl.
- Let the bowls cool completely before sealing containers for storage.
Recipe Info
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: ~40 minutes
- Servings: About 6 bowls
- Cuisine: American / Meal Prep
- Course: Breakfast / Brunch
How to Store
- Refrigerate sealed bowls for up to 4 days.
- Freeze for up to 2 months; thaw in the refrigerator before reheating.
- Reheat in the microwave for 2–3 minutes (refrigerated) or 4–5 minutes (from frozen), stirring halfway.
What Not to Do
- Do not add cheese before the bowls cool; it can melt into the lid.
- Do not overcook the eggs; scrambled eggs should remain soft.
- Do not cut potatoes too large; bite-sized pieces roast more evenly.
- Do not leave cooked bowls at room temperature before storing.
Tips & Variations
- Swap breakfast sausage for turkey or chicken sausage for leaner protein.
- Add sautéed spinach, mushrooms, or diced onions to boost veggies.
- Sprinkle everything bagel seasoning on top for extra flavor.
- Serve with salsa, hot sauce, or avocado slices for freshness.
- Make double batch and freeze half for longer meal prep.
Approximate Nutrition (per bowl)
- Calories: ~380 kcal
- Protein: ~21 g
- Total Fat: ~21 g
- Saturated Fat: ~8 g
- Carbohydrates: ~27 g
- Fiber: ~3 g
- Sugar: ~3 g
- Sodium: ~720 mg
High Protein & Freezer-Friendly Breakfast Bowls
Ingredients
Method
- Preheat oven to 400°F (200°C).
- Place diced red potatoes on a baking sheet, season with salt and pepper, and roast for 20–25 minutes until crispy.
- While potatoes roast, heat a large skillet over medium heat and cook breakfast sausage with diced green bell pepper until browned and cooked through; drain excess fat.
- In a bowl, whisk together eggs, milk (if using), salt, and pepper.
- Pour eggs into the skillet with the sausage and scramble gently until just set.
- Divide roasted potatoes evenly among six meal-prep containers.
- Top each with a portion of the sausage and egg mixture.
- Sprinkle shredded cheddar cheese over each bowl.
- Let the bowls cool completely before sealing containers for storage.
Notes
- Protein: ~21 g
- Total Fat: ~21 g
- Saturated Fat: ~8 g
- Carbohydrates: ~27 g
- Fiber: ~3 g
- Sugar: ~3 g
- Sodium: ~720 mg
Conclusion
These high protein and freezer-friendly breakfast bowls give you a satisfying, protein-rich start to your day with minimal morning fuss. With roasted potatoes for complex carbs, savory sausage and eggs for protein, and melty cheese for indulgence, they’re a well-balanced option you can prepare ahead and enjoy whenever you need a convenient, nutritious meal.
FAQs
Can I make these vegetarian?
Yes, use plant-based sausage and add beans or tofu.
Can I use sweet potatoes instead?
Absolutely — swap sweet potatoes for red potatoes.
How long do they last in the freezer?
About 2 months when sealed properly.
Can I add vegetables?
Yes, spinach, tomatoes, or mushrooms are great add-ins.
Do I need milk for the eggs?
Milk is optional; it makes eggs fluffier but isn’t necessary.
Is this gluten-free?
Yes, naturally gluten-free if sausage ingredients are gluten-free.
