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Three dark ceramic bowls filled with hearty high-protein breakfast bowls featuring crispy tater tots, crumbled ground sausage, diced red bell peppers, and melted golden cheddar cheese, garnished with sliced green onions, arranged on a gray linen napkin with black forks alongside, on a light gray surface with a wooden cutting board visible in the background.

High Protein Freezer Friendly Breakfast Bowls

Meal prep breakfast bowls packed with browned breakfast sausage, soft scrambled eggs, colorful bell peppers, golden hash browns, and melted cheddar cheese in freezer-safe containers. Made in 30 minutes on Sunday and reheated in under 3 minutes every weekday morning. Approximately 35 to 40 grams of protein per bowl.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Breakfast
Cuisine: American
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb ground breakfast sausage Pork or turkey; browned and crumbled
  • 6 large eggs Scrambled softly and removed from heat while still slightly underdone
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 yellow or orange bell pepper, diced
  • 1 cup frozen diced hash browns or diced potatoes Cooked from frozen until golden and slightly crispy
  • 1 small onion, diced
  • 2 teaspoon olive oil For cooking vegetables and potatoes
  • 1 teaspoon smoked paprika Added to the sausage while browning
  • 0.5 teaspoon garlic powder For the vegetable mix
  • salt and black pepper to taste
  • 1 cup shredded cheddar cheese ¼ cup per container spread over the top before sealing
  • fresh parsley or cilantro, chopped Scattered over the cheese in each container

Equipment

  • 1 Large skillet or cast iron pan Used for all three cooking stages
  • 1 Wooden spoon or spatula For breaking up the sausage and scrambling the eggs
  • 1 Whisk For the eggs
  • 1 Large mixing bowl For combining all components before portioning
  • 4 4 freezer-safe meal prep containers with lids Black containers as shown in the image
  • 1 Measuring cups and spoons
  • 1 sharp knife and cutting board For dicing the peppers and onion

Method
 

  1. Heat 1 teaspoon of olive oil in a large skillet over medium-high heat, add the frozen diced hash browns in an even layer, press down lightly, and cook for 4 to 5 minutes until golden on the underside, then stir and cook for 3 more minutes until golden all over.
  2. Add the diced onion, red bell pepper, green bell pepper, and yellow bell pepper to the pan alongside the potatoes with a drizzle of oil, garlic powder, salt, and pepper, and cook for 3 to 4 minutes until the peppers are just tender and still holding their color.
  3. Transfer the cooked potatoes and vegetables to a large bowl, return the skillet to medium-high heat, and add the ground sausage, breaking it into small crumbles with a spatula as it cooks.
  4. Sprinkle the smoked paprika over the sausage as it browns and cook for 6 to 8 minutes until fully browned with no pink remaining, then transfer to the bowl with the vegetables and stir gently to combine.
  5. Whisk the eggs with a pinch of salt and pepper until fully combined, reduce the heat to medium-low, add a drizzle of oil to the skillet, and pour in the eggs.
  6. Cook the eggs slowly in large gentle strokes with a spatula until just barely set with large soft curds and the surface still looks slightly moist, then remove from heat immediately since they will continue cooking from residual heat.
  7. Fold the soft scrambled eggs gently into the bowl with the sausage and vegetables until evenly distributed, then divide the mixture between four meal prep containers filling each generously.
  8. Sprinkle ¼ cup of shredded cheddar over the top of each filled container and scatter fresh chopped parsley or cilantro over the cheese, then let the containers cool completely to room temperature before sealing.
  9. Seal the cooled containers and refrigerate for up to 5 days or freeze for up to 3 months; reheat from frozen in the microwave for 2.5 to 3 minutes, stirring once halfway through, until hot and the cheese is fully melted.

Notes

Cook each component separately and cook the eggs last over low heat until just barely set. Remove from heat while still slightly underdone since they continue cooking from residual heat and will firm further during reheating. Let everything cool completely before sealing the containers for freezing.