This high protein breakfast bowl is easy to customize with your favorite vegetables and toppings.Starting your morning with a satisfying, protein-packed meal does not have to mean standing over a greasy skillet for half an hour. This high protein breakfast bowl combines fluffy scrambled eggs, savory breakfast sausage, creamy avocado, and black beans over a hearty base. It is a savory, customizable dish that comes together quickly and keeps you full straight through to lunchtime.
Why You’ll Love This Recipe
Mornings can be rushed, but this bowl is designed for real-life schedules. It takes less than twenty minutes to pull together using simple grocery store ingredients. You can easily prep the components ahead of time, and the flavor combination of savory meat, creamy avocado, and seasoned beans hits every spot.
Ingredients
For the Base:
- 1 cup cooked quinoa or brown rice
- 1/2 cup canned black beans, rinsed and drained
For the Protein and Veggies:
- 4 large eggs
- 2 tablespoons milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon unsalted butter
- 6 ounces fully cooked breakfast sausage links or patties, sliced
- 1 small ripe avocado, sliced
- 1/4 cup shredded cheddar cheese
- 2 tablespoons fresh cilantro, chopped
- Salsa or hot sauce for serving
How to Make High Protein Breakfast Bowl
- Warm the cooked quinoa or brown rice in a microwave-safe bowl for 1 minute until hot. Divide the warm grain between two serving bowls.
- Add the rinsed black beans to the bowls alongside the grains, warming them slightly if desired.
- In a medium mixing bowl, crack the 4 large eggs and add the 2 tablespoons of milk, salt, and black pepper. Whisk vigorously with a fork until the mixture is pale yellow and fully combined.
- Place a non-stick skillet over medium heat and melt the 1 tablespoon of unsalted butter, swirling to coat the bottom of the pan.
- Add the sliced breakfast sausage to the skillet and cook for 3 to 4 minutes, stirring occasionally, until browned and heated through. Remove the sausage and set aside.
- Pour the egg mixture into the same skillet over medium-low heat. Let the eggs sit undisturbed for 30 seconds until the edges begin to set.
- Using a rubber spatula, gently push the eggs from the edges toward the center to create soft curds. Continue cooking, stirring frequently, for 2 to 3 minutes until the eggs are just set and no liquid remains. Remove from heat immediately.
- Divide the scrambled eggs and cooked sausage between the two prepared grain and bean bowls.
- Top each bowl with sliced avocado, shredded cheddar cheese, fresh cilantro, and a spoonful of salsa or hot sauce. Serve immediately while warm.
Tips for the Best High Protein Breakfast Bowl
- Cook the eggs over medium-low heat and remove them just before they look completely dry. Residual heat will finish cooking them, keeping them soft and tender rather than rubbery.
- If you prefer crispy sausage, slice the links into coins and sear them in a hot skillet for an extra minute before adding them to the bowl.
- Assemble the grains, beans, and meat the night before, then simply microwave the base and cook fresh eggs in the morning to save time.
Easy Variations
- Swap out the quinoa for roasted sweet potato cubes or crispy hash browns depending on your preferences.
- Use diced grilled chicken breast or crumbled bacon instead of breakfast sausage for a different flavor profile.
- Replace the cheddar cheese with crumbled feta or cotija cheese for a sharper, saltier taste.
Serve this high protein breakfast bowl warm for a filling breakfast.
This bowl is a complete meal on its own, but it pairs wonderfully with a side of fresh fruit or a warm cup of coffee or tea. Serve it with extra salsa, pico de gallo, or sliced jalapeños if you like a bit of heat.
Storage and Reheating
Leftover grains, beans, and cooked sausage can be stored in an airtight container in the refrigerator for up to 3 days. Scrambled eggs and fresh avocado are best prepared fresh, as avocado browns quickly and reheated eggs can dry out. To reheat the meal-prep components, place the grains, beans, and meat in a microwave-safe container and heat on high for 1 to 2 minutes until steaming, then top with freshly cooked eggs and avocado.
Frequently Asked Questions
Can I make this breakfast bowl ahead of time?
Yes, you can prep the quinoa, black beans, and cooked sausage ahead of time and store them in the refrigerator. In the morning, just reheat the base, scramble fresh eggs, and assemble your bowl.
What can I use instead of quinoa?
You can substitute brown rice, white rice, farro, or even roasted potato wedges for the base of the bowl.
How do I keep the avocado from turning brown if I pack this for work?
If you are packing this bowl to eat later, leave the avocado whole or un-sliced until right before you eat it, or squeeze a little fresh lime juice over the slices to slow down the browning process.
Can I use egg whites instead of whole eggs?
Yes, you can use liquid egg whites or a combination of whole eggs and egg whites depending on your preference.
Looking for another easy breakfast? Try our Fluffy Cottage Cheese Pancakes.