If you are looking for a meal-prep breakfast that actually keeps you full until lunch, these High-Protein Egg & Hashbrown Breakfast Bowls are a game changer. By combining liquid egg whites, whole eggs, and blended cottage cheese, we create a massive amount of protein without the heavy feel of a traditional crust-based quiche.
The base of crispy hashbrowns and savory turkey sausage provides the perfect foundation for the herb-infused egg and vegetable mixture. These bowls are designed to be baked directly in their storage containers, making your morning routine as simple as “heat and eat.”
Recipe Details
- Flavor Profile: Savory and herbaceous with a mild kick from Italian seasoning and garlic, balanced by the saltiness of mozzarella and parmesan.
- Texture: Fluffy, soufflé-like eggs over a hearty layer of potatoes and crumbled sausage.
- Time: 15 minutes prep, 45 minutes bake time.
- Difficulty: Easy.
What You’ll Need
To make this recipe, you will need five 4-cup (32 oz) oven-safe glass containers. This allows you to bake and store in the same vessel. You will also need a high-speed blender to emulsify the cottage cheese into the egg mixture this is the secret to the incredibly smooth texture.
Ingredient Notes
- Liquid Egg Whites: Provides a massive protein boost while keeping the calorie count lower.
- Low-Fat Cottage Cheese: When blended, this acts like a “cream” for the eggs. It adds a wonderful tang and even more protein.
- Frozen Hashbrowns: Use the cubed or shredded variety. They act as a built-in “crust” at the bottom of each bowl.
- Turkey Breakfast Sausage: A leaner alternative to pork sausage. Ensure it is fully cooked and crumbled before assembling.
- Flour (Almond, Coconut, or AP): A small amount of flour helps stabilize the eggs and prevents them from weeping moisture as they sit in the fridge.
- Baking Powder: The secret to that “bakery-style” lift and fluffiness.
Add-ins and Substitutions
- Protein Swaps: You can easily swap the turkey sausage for diced ham, cooked bacon, or even black beans for a vegetarian option.
- Veggie Variations: Feel free to clear out your crisper drawer! Mushrooms, zucchini, or sun-dried tomatoes work beautifully in this mix.
- Dairy-Free: While the cottage cheese is central to the protein count, you can substitute it with a thick dairy-free unsweetened yogurt, though the protein profile will change.
How to Make High-Protein Breakfast Bowls
- Prep the Oven and Containers: Preheat your oven to 400°F (200°C). Arrange five oven-safe, 4-cup glass containers on a large baking sheet. Lightly grease the inside of each with cooking spray.
- Layer the Base: Distribute the frozen hashbrowns evenly among the containers (about 1 cup per bowl). Top each layer of potatoes with 2 oz of the cooked turkey sausage.
- Sauté the Veggies: Heat the olive oil in a skillet over medium-high heat. Add the onion, bell pepper, garlic, Italian seasoning, 1/2 tsp salt, and pepper. Sauté for 2-3 minutes until softened. Add the spinach, cover the pan for 1 minute to wilt, then remove from heat.
- Blend the Egg Base: In a blender, combine the liquid egg whites, whole eggs, cottage cheese, flour, baking powder, and 1/4 tsp salt. Blend on medium-high for 1-2 minutes until the mixture is completely smooth and creamy.
- Combine: Pour the blended egg mixture into a large mixing bowl. Stir in the shredded mozzarella and the sautéed vegetable mixture.
- Assemble: Pour the egg and veggie mixture evenly over the hashbrowns and sausage in the five containers. Sprinkle the Parmesan cheese over the top of each.
- Bake: Bake for 40-45 minutes. The centers should be set and no longer jiggly when moved.
- Cool and Store: Allow the bowls to cool completely on the counter before snapping the lids on.
Recipe Tips
- The Blender Step: Do not just stir the cottage cheese in. Blending it transforms the texture from “curdy” to “velvety,” making it taste like a high-end restaurant omelet.
- Container Choice: Ensure your glass containers are explicitly labeled “oven-safe.” Do not put plastic lids in the oven!
- Moisture Control: If using optional veggies like zucchini or mushrooms, sauté them thoroughly to cook off their water content before adding them to the eggs.
FAQs
- How do I reheat these? Microwave for 2-3 minutes on medium power. For a crispier edge, you can reheat them in an air fryer at 350°F for 5 minutes.
- How long do they last? They stay fresh and delicious in the refrigerator for 4-5 days.
- Can I freeze these? Yes. These bowls freeze well for up to 2 months. Thaw overnight in the fridge before reheating.
Serving Suggestions
- Toppings: Top with fresh avocado slices, a dollop of Greek yogurt (as a sour cream sub), or plenty of hot sauce.
- Side: Pair with a few slices of fresh orange or grapefruit to cut through the savory richness.
High-Protein Egg & Hashbrown Breakfast Bowls
- Total Time: 1 hour
- Yield: 5 Bowls 1x
Description
If you are looking for a meal-prep breakfast that actually keeps you full until lunch, these High-Protein Egg & Hashbrown Breakfast Bowls are a game changer. By combining liquid egg whites, whole eggs, and blended cottage cheese, we create a massive amount of protein without the heavy feel of a traditional crust-based quiche.
Ingredients
The Base & Protein
- 5 cups frozen hashbrowns (cubed or shredded)
- 10 oz ground turkey breakfast sausage, cooked and crumbled
The Veggie Sauté
- 1 tablespoon olive oil or butter
- 1 cup diced onion
- 1 small bell pepper, diced
- 2 cloves garlic, minced
- 4 oz baby spinach
- 2 teaspoons Italian seasoning
- 1/2 teaspoon salt & 1/8 teaspoon black pepper
The High-Protein Egg Base
- 2 1/2 cups liquid egg whites
- 3 large eggs
- 1 1/4 cups low-fat cottage cheese
- 1 1/2 tablespoons almond flour (or coconut/all-purpose)
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
The Cheese
- 1 cup shredded low-fat mozzarella cheese
- 1/4 cup shredded Parmesan cheese
Instructions
Prep: Preheat your oven to 400°F (200°C). Arrange five 4-cup oven-safe glass containers on a large baking sheet and lightly grease with spray.
Layer: Distribute the frozen hashbrowns evenly among the containers (about 1 cup each). Top each with a layer of the cooked turkey sausage.
Sauté Veggies: Heat oil in a skillet. Sauté onion, bell pepper, garlic, and seasonings. Stir in spinach until wilted.
Blend Eggs: In a blender, combine egg whites, whole eggs, cottage cheese, flour, baking powder, and salt. Blend until smooth and velvety.
Combine & Assemble: Pour the egg mixture into a bowl. Stir in mozzarella and veggies. Pour evenly over the hashbrowns and sausage. Sprinkle Parmesan on top.
Bake: Bake for 40–45 minutes until the centers are set.
Cool & Store: Allow to cool completely before snapping the lids on.
Notes
The Blender Step: Blending cottage cheese transforms the texture to velvety, giving a soufflé-like finish.
Container Safety: Ensure glass containers are labeled ‘oven-safe.’
Reheating: Microwave for 2–3 minutes or air fry at 350°F for 5 minutes.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Breakfast / Meal Prep
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 Bowl
- Calories: 410
- Sugar: 4g
- Sodium: 880mg
- Fat: 16g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 165mg
Keywords: high protein breakfast, egg meal prep, cottage cheese eggs, hashbrown breakfast bowl, healthy breakfast jars, turkey sausage egg bake
