Bowls (High Protein & Freezer Friendly) Recipe
Are you searching for a high-protein meal that’s easy to prepare and can be stored in the freezer? You’ve come to the right place! These delicious bowls are packed with flavor and offer great nutrition, making them a perfect choice for busy days.
Why Make This Recipe
This high-protein recipe is not only nutritious but incredibly versatile and satisfying. It combines wholesome ingredients like red potatoes, breakfast sausage, and eggs for a hearty meal that can easily be prepared in advance. Meals like these reduce the temptation to reach for less healthy options when you’re in a rush. Plus, they are freezer-friendly, meaning you can make a large batch and keep them on hand for quick lunches or dinners. Whether you’re meal prepping for the week or just want a simple, warm bowl of goodness, this recipe has you covered.
How to Make Bowls
Making these protein-rich bowls is simple and straightforward, even for novice cooks. Here’s how you can whip up a batch of these delicious meals in no time.
Ingredients:
- 7 medium red potatoes, diced
- 1 pound breakfast sausage
- 1 green bell pepper, diced
- Salt and pepper, to taste
- 6 eggs
- Splash of milk (optional)
- 1 cup shredded cheddar cheese
Directions:
- Start by washing and dicing the red potatoes into small cubes. Spread the diced potatoes evenly on a greased baking sheet and season them with salt and pepper. Roast in the oven at 425°F (220°C) for about 20-25 minutes, or until they are golden and tender.
- In a skillet over medium heat, brown the breakfast sausage along with the diced green bell pepper. Stir occasionally and cook until the sausage is cooked through. Drain any excess fat if necessary and set aside.
- In a separate bowl, beat the eggs with a splash of milk (if using), along with a bit of salt and pepper. Scramble the eggs in a pan over medium heat until they’re just cooked through.
- Combine the cooked sausage mixture with the scrambled eggs in a large bowl, mixing everything together thoroughly.
- Once the potatoes are ready, divide them evenly among six containers. Next, top each portion with the sausage and egg mixture, and finish by sprinkling generous amounts of shredded cheddar cheese over each bowl.
- Allow the bowls to cool briefly before sealing the containers tightly with lids. Store them in the refrigerator or freezer until you’re ready to enjoy.
Pro Tips for Success with Bowls
- Use fresh ingredients: Fresh vegetables and quality sausage enhance the flavor of your meal.
- Don’t overcrowd the baking sheet with potatoes; this will help them roast evenly and develop that delicious crispy texture.
- Customize the spice: If you like a bit of heat, consider adding some diced jalapeños or a sprinkle of cayenne pepper to your sausage while it’s cooking.
- Meal prep: Make a double batch at once for extra convenience throughout the week.
- Use glass containers: They can easily go from freezer to microwave and are more environmentally friendly.
- For an extra flavor boost, try adding chopped herbs like parsley or chives to your egg mixture.
Flavor Variations for Bowls
- Veggie-packed: Add other veggies like spinach, diced onions, or zucchini to the sausage and egg mixture for added nutrition.
- Swap proteins: For a healthier twist, replace breakfast sausage with turkey sausage, chicken sausage, or even chickpeas for a vegetarian option.
- Herb and spice infusion: Experiment with different herbs like basil, oregano, or smoked paprika to switch up the flavor profile.
- Cheesy alternatives: If you want to change things up, try different types of cheese, such as pepper jack or feta.
- Breakfast twist: Consider adding a touch of salsa or fresh avocado on top right before serving for a fresh flavor kick.
Serving Suggestions for Bowls
These protein bowls are delicious on their own, but you can enhance the meal even further! Serve them with a side of fresh fruit for a balanced plate, or some crunchy toast for extra energy. You could also top them with fresh cilantro or avocado slices for a creamy touch. Don’t hesitate to put out some hot sauce or salsa if you crave a bit of spice!
Storage and Freezing Instructions for Bowls
Once prepared, these bowls can be stored in the refrigerator for about 4-5 days if sealed properly. If you decide to freeze them, make sure they cool to room temperature before sealing and freezing. They can be stored in the freezer for up to three months. When you’re ready to eat a bowl, simply thaw it overnight in the fridge, then reheat it in the microwave or oven until warmed through.
Nutrition Facts (Per Serving)
- Calories: 450
- Protein: 30g
- Carbs: 30g
- Fat: 25g
- Fiber: 4g
- Sodium: 600mg
FAQ About Bowls
Can I use other types of potatoes?
Absolutely! While red potatoes add a lovely texture and taste, you can substitute them with sweet potatoes or Yukon gold potatoes. Just adjust the cooking time accordingly as sweet potatoes may take less time to roast.
Is this recipe suitable for meal prep?
Yes! This recipe is perfect for meal prep. You can easily make a large batch, divide it into portions, and freeze them for later use. It’s a great way to have a nutritious meal on hand without the hassle of cooking every day.
Can I make this recipe dairy-free?
Definitely! You can simply omit the cheddar cheese and the splash of milk, or substitute it with a dairy-free cheese alternative. This allows you to enjoy the protein-packed meal without the dairy.
What other proteins can I use in this recipe?
While breakfast sausage is a fantastic option, you can also use lean turkey sausage, cooked chicken, ground beef, or even plant-based proteins like tempeh or legumes for a vegetarian version. Remember to adjust the cooking time as necessary.
How do I reheat the bowls?
To reheat, you can use the microwave, heating for about 2-3 minutes, or until warmed through. Alternatively, you can place them in the oven at 350°F (175°C) for about 10-15 minutes. Ensure they are heated thoroughly before serving.
Final Thoughts
With their high protein content and freezer-friendly nature, these bowls make a tasty, nutritious meal option for anyone looking to eat healthier. They are not only simple to prepare but also customizable to suit your taste preferences. So gather your ingredients, put on your chef’s hat, and start creating your own batch of these delightful high-protein bowls today! Whether for lunch, dinner, or meal prep, you’re sure to love the flavor and convenience they bring to your plate.
Print
High Protein Freezer Friendly Bowls
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Diet: High Protein
Description
Delicious high-protein bowls packed with flavor and nutrition, perfect for meal prep and freezing.
Ingredients
- 7 medium red potatoes, diced
- 1 pound breakfast sausage
- 1 green bell pepper, diced
- Salt and pepper, to taste
- 6 eggs
- Splash of milk (optional)
- 1 cup shredded cheddar cheese
Instructions
- Wash and dice the red potatoes into small cubes. Spread the diced potatoes evenly on a greased baking sheet and season with salt and pepper. Roast in the oven at 425°F (220°C) for about 20-25 minutes, or until golden and tender.
- In a skillet over medium heat, brown the breakfast sausage with the diced green bell pepper. Cook until the sausage is cooked through, then drain excess fat and set aside.
- In a bowl, beat the eggs with a splash of milk (if using), and season with salt and pepper. Scramble the eggs in a pan over medium heat until just cooked through.
- Combine the cooked sausage mixture with the scrambled eggs in a large bowl, mixing thoroughly.
- Divide the roasted potatoes evenly among six containers. Top each portion with the sausage and egg mixture, and sprinkle shredded cheddar cheese over each bowl.
- Allow the bowls to cool, then seal them tightly with lids for storage in the refrigerator or freezer.
Notes
Use fresh ingredients for better flavor. Customize the recipe by adding veggies or trying different proteins.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Meal Prep
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 25g
- Saturated Fat: 10g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 300mg
