Start your morning with a nutritious boost without the daily hassle of cooking. These savory breakfast bowls are the ultimate solution for busy mornings, offering a perfect balance of protein, healthy fats, and fiber to keep you full until lunch.
This recipe is incredibly useful because it allows you to cook once and eat for four days. It is specifically designed for busy professionals, parents on the go, and anyone looking to simplify their morning routine while maintaining a healthy diet.
Tested & Approved
This recipe has been rigorously developed for reheatability and flavor balance. It was tested in our kitchen and approved by the Roz recipes Team to ensure the eggs stay fluffy and the vegetables remain crisp-tender throughout the week.
Quick Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings (4 meal prep containers)
- Difficulty: Easy
Ingredients
The Base:
- 2 large sweet potatoes, peeled and diced into 1/2 inch cubes
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and black pepper to taste
The Protein:
- 8 large eggs
- 1 lb (450g) ground beef, turkey sausage, or chicken sausage (ensure casing is removed)
- Note: We use beef or poultry here for a delicious, Halal-friendly savory flavor.
The Greens:
- 2 cups fresh spinach or kale, roughly chopped
- 1 red bell pepper, diced
Optional Toppings:
- Sliced avocado (add fresh daily)
- Hot sauce or salsa
- Green onions
Instructions
- Roast the Potatoes: Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, paprika, garlic powder, salt, and pepper. Spread them on a baking sheet and roast for 15–20 minutes until tender and slightly crispy.
- Cook the Sausage: While potatoes roast, heat a large skillet over medium-high heat. Add the ground beef or turkey sausage. Break it apart with a wooden spoon and cook until browned and cooked through (about 6–8 minutes). Remove the meat from the pan and set aside, leaving a little fat in the pan.
- Sauté the Veggies: In the same pan, add the diced bell peppers. Sauté for 2 minutes. Add the spinach/kale and cook for 1 minute until just wilted. Remove veggies from the pan.
- Scramble the Eggs: Lower the heat to medium-low. Whisk the eggs in a bowl with a pinch of salt. Pour them into the skillet and scramble gently until just set. Pro Tip: Undercook them slightly so they don’t get rubbery when you reheat them later.
- Assemble: Line up 4 meal prep containers. Divide the roasted potatoes, cooked sausage, veggies, and scrambled eggs evenly among the containers. Let them cool completely before putting the lids on.
Tips, Variations & Storage
Substitutions:
- Vegetarian: Swap the sausage for a can of rinsed black beans or chickpeas, or use crumbled firm tofu.
- Low Carb: Replace sweet potatoes with roasted cauliflower florets or sautéed zucchini.
- Gluten-Free: This recipe is naturally gluten-free, but always double-check your spice blends to ensure no anti-caking agents containing gluten are used.
Make-ahead Advice:
- Do not add wet ingredients like salsa or avocado during the prep stage. Add these fresh right before eating to prevent the bowl from getting soggy.
Storage Tips:
- Fridge: Store in airtight glass containers for up to 4 days.
- Freezer: These bowls can be frozen for up to 1 month. Thaw in the fridge overnight before reheating.
Serving Ideas:
- Reheat in the microwave for 90 seconds to 2 minutes. Top with half a sliced avocado and a drizzle of hot sauce for a spicy kick.
FAQ
Can I bake the eggs instead of scrambling them? Yes! For a hands-off approach, you can whisk the eggs and pour them into a muffin tin, baking at 350°F (175°C) for about 20 minutes. Add two “egg muffins” to each bowl.
How do I keep the sweet potatoes from getting mushy? Make sure to cut them into uniform sizes and give them space on the baking sheet. If they are crowded, they will steam instead of roast.
Is this recipe suitable for a Halal diet? Absolutely. We specifically use beef or turkey sausage in this recipe to ensure it is 100% Halal-friendly while still providing a savory, traditional breakfast taste.
Nutrition Facts
- Calories per serving: 420 kcal
- Protein: 32 g
- Carbs: 28 g
- Fat: 20 g
Conclusion
This Meal Prep Savory Breakfast Bowl recipe is simple, flavorful, and perfect for anyone trying to eat healthier without sacrificing time in the morning. The combination of sweet potatoes and savory sausage is a classic that never gets old. Give it a try this Sunday and let us know how it turned out in the comments below!
