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Breakfast Bowl Meal Prep

These customizable breakfast bowls are perfect for busy mornings, packed with flavor and nutrition, and can be prepared in advance for a week of easy and satisfying meals.
Imprimer la recette Pin Recipe
Temps de préparation 1 heure
Temps de cuisson 25 minutes
Temps total 1 heure 25 minutes
Portions: 4 bowls
Type de plat: Breakfast, Meal Prep
Cuisine: American
Calories: 450
Ingredients Method Notes

Ingrédients
  

Base Grains
  • 1 cup Quinoa or oats Quinoa gives a fluffy texture and solid protein, while oats work well for a sweeter bowl.
Proteins
  • 8-12 Eggs (soft scrambled or hard-boiled) For a plant-based option, use tofu, tempeh, or chickpeas.
  • 1 cup Greek yogurt Use this for a creamy texture or substitute with dairy-free options.
Veggies
  • 2 cups Roasted sweet potatoes, bell peppers, cherry tomatoes, spinach, or kale Frozen veggies can be used if fresh are not available.
Healthy Fats
  • 1 avocado Avocado Adds creaminess and healthy fats.
  • 1-2 tablespoons Tahini, olive oil, nuts, or seeds Incorporate for additional flavor and to keep you full.
Crunch
  • 1/4 cup Toasted pumpkin seeds, almonds, granola, or crispy chickpeas Adds satisfying texture.
Sauces and Seasonings
  • 1 Hot sauce, salsa, pesto, or yogurt sauce (Greek yogurt, lemon juice, minced garlic, salt, water) Use these to pull the bowl together.
Sweet Add-Ins
  • 1-2 cups Berries, banana, or a spoon of jam Incorporate for sweetness if desired.

Method
 

Preparation
  1. Rinse quinoa or measure dry oats. Cook according to package directions. For quinoa, add a pinch of salt while it cooks. For oats, stir in a splash of milk and a little cinnamon for sweetness.
  2. Chop sweet potatoes, peppers, and red onion into bite-size pieces. Toss with olive oil, salt, and pepper. Roast at 425°F for 20 to 25 minutes, flipping once. If using spinach or kale, sauté in olive oil and garlic until wilted.
  3. Soft scramble eggs with milk and salt or hard-boil eggs. For plant-based, crumble tofu and sauté with spices until golden.
  4. Mix a yogurt-lemon-garlic sauce by whisking together Greek yogurt, lemon juice, minced garlic, salt, and water.
  5. Assemble the bowls by adding a scoop of grain, handful of veggies, and protein. Pack separate containers for fresh items like avocado or yogurt.

Notes

Store bowls in airtight containers in the fridge for up to 4 days. To reheat, microwave for 60-90 seconds or warm in a skillet. Freezing is recommended for grains and veggies, not for proteins or fresh toppings.