High Protein Breakfast Bowl Meal Prep: Eggs, Turkey, Quinoa (38g Protein)

Ingredients

• 1.5 cups dry quinoa
• 10 large eggs
• 1 lb turkey breakfast sausage (links or bulk)
• 2 cups bell peppers, diced (mixed colors)
• 1.5 cups mushrooms, sliced
• 1 cup cherry tomatoes, halved
• 3 tbsp olive oil, divided
• 0.25 cup milk (for eggs)
• 1 cup shredded cheddar cheese
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp kosher salt, divided
• 0.5 tsp black pepper

Instructions

1. Preheat oven to 425°F (218°C). Cook quinoa first: rinse 1.5 cups dry quinoa under cold water, combine with 3 cups water in a saucepan, bring to a boil, reduce to a simmer, cover, cook 15 minutes. Remove from heat, fluff with a fork, spread on a sheet pan to cool.
2. While quinoa cooks, toss diced bell peppers, mushrooms, and cherry tomatoes with 2 tbsp olive oil, garlic powder, smoked paprika, ½ tsp salt, and black pepper on a large sheet pan. Roast at 425°F (218°C) for 20 to 22 minutes, stirring once halfway, until vegetables are tender with some caramelized edges.
3. Cook the turkey sausage: if using links, slice into coins first. Heat 1 tbsp olive oil in a large skillet over medium-high heat, cook sausage 8 to 10 minutes until browned and cooked through to 165°F (74°C) internal temperature. Remove to a plate lined with paper towels.
4. Scramble the eggs: whisk eggs with milk and remaining ½ tsp salt until well combined. Cook in a clean skillet over medium-low heat, stirring frequently, until just set but still slightly soft — they'll finish setting during the cooling and reheating process, so slightly underdone here is correct.
5. Let quinoa, roasted vegetables, sausage, and eggs all cool to room temperature on separate sections of a sheet pan or in separate bowls, about 15 to 20 minutes. This step matters — sealing any of these components while warm traps steam and shortens storage life.
6. Assemble 5 containers: start with a base of about ½ cup quinoa, top with scrambled eggs and turkey sausage portioned evenly across containers, then add roasted vegetables. Sprinkle shredded cheddar over each portion while everything is still slightly warm so it melts in lightly, or add it fresh at reheat time if you prefer a less melted texture.
7. Seal containers and refrigerate immediately once fully cooled. Reheat each portion for 90 seconds to 2 minutes in the microwave with a small splash of water added before heating to prevent the eggs and quinoa from drying out. Add any fresh toppings — avocado, hot sauce, fresh herbs — after reheating.