High Protein Freezer Friendly Bowls (Printable Version)
Hearty make-ahead bowls with eggs, sausage, beans and vegetables. Freezer-friendly for quick nutritious breakfasts.
# Ingredient List:
→ Base
01 - 2 cups cooked quinoa or brown rice
→ Proteins
02 - 6 large eggs
03 - 1 cup cooked turkey sausage or lean chicken sausage, crumbled
04 - 1 cup canned black beans, drained and rinsed
→ Vegetables
05 - 1 cup baby spinach, chopped
06 - 1 red bell pepper, diced
07 - 1 small red onion, diced
→ Cheese & Toppings
08 - 1/2 cup shredded cheddar or feta cheese
09 - 1 avocado, sliced
10 - Fresh salsa
→ Seasonings
11 - 1/2 teaspoon salt
12 - 1/4 teaspoon black pepper
13 - 1/2 teaspoon smoked paprika
14 - 1 tablespoon olive oil
# How to Make It:
01 - Heat olive oil in a large skillet over medium heat. Add diced onion and bell pepper; sauté for 4-5 minutes until softened. Stir in chopped spinach and cook until wilted.
02 - Whisk eggs with salt, pepper, and smoked paprika in a bowl. Pour egg mixture into the skillet with vegetables. Cook gently, stirring occasionally, until just set and cooked through.
03 - Stir in cooked sausage crumbles and drained black beans. Remove from heat and mix thoroughly.
04 - Divide cooked quinoa or rice evenly among four freezer-safe containers. Top each portion with equal amounts of the egg and protein mixture. Sprinkle with shredded cheese if desired.
05 - Allow bowls to cool completely to room temperature. Seal containers tightly, label with date, and freeze for up to 2 months.
06 - Reheat frozen bowls in microwave for 4-5 minutes or thawed bowls for 2-3 minutes until heated through. Top with fresh avocado slices and salsa before serving.
# Expert Advice:
01 -
- You get 29 grams of protein without any protein powder or complicated prep
- These bowls save me from grabbing something processed when I am rushing
02 -
- Cooling the bowls completely before freezing prevents ice crystals from forming and affecting the texture
- Never freeze avocado or fresh salsa because they turn watery and unappealing when thawed
03 -
- Invest in quality glass containers because they clean easily and do not hold onto smells like plastic sometimes does
- Double the recipe on your first prep session since the extra effort yields eight meals instead of four