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Healthy Meal Prep Breakfast Bowls

Healthy Meal Prep Breakfast Bowls

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Tater Tot Breakfast Bowl with Sausage Gravy is a hearty and indulgent way to start your day. Crispy tater tots, creamy sausage gravy, fluffy scrambled eggs, and melted cheese come together in this comforting breakfast dish.

Why You’ll Love This Recipe

  • Hearty and Satisfying – A filling breakfast that keeps you full for hours.
  • Easy to Make – Simple ingredients and minimal prep time.
  • Perfect for Meal Prep – Make ahead and enjoy all week.
  • Customizable – Adjust toppings and ingredients to your taste.
  • Great for Gatherings – A crowd-pleasing breakfast option.
Healthy Meal Prep Breakfast Bowls this Recipe
Healthy Meal Prep Breakfast Bowls 10 Tater Tot Breakfast Bowl with Sausage Gravy is a hearty and indulgent way to start your day. Crispy tater tots, creamy sausage gravy, fluffy scrambled eggs, and melted cheese come together in this comforting breakfast dish.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

  • Frozen tater tots
  • Breakfast sausage
  • All-purpose flour
  • Milk
  • Salt and pepper
  • Garlic powder
  • Paprika
  • Eggs
  • Cheddar cheese, shredded
  • Green onions, chopped (optional, for garnish)
  • Hot sauce (optional, for serving)

Directions

  1. Preheat the Oven – Set the oven to 425°F (220°C) and bake tater tots according to package instructions.
  2. Cook the Sausage – In a skillet over medium heat, cook breakfast sausage until browned and crumbled.
  3. Make the Gravy – Sprinkle flour over the cooked sausage and stir. Gradually add milk, stirring constantly, until thickened. Season with salt, pepper, garlic powder, and paprika.
  4. Scramble the Eggs – Whisk eggs and cook over low heat until fluffy.
  5. Assemble the Bowls – Divide crispy tater tots into serving bowls. Top with scrambled eggs, sausage gravy, and shredded cheddar cheese.
  6. Garnish and Serve – Sprinkle with green onions and add hot sauce if desired. Enjoy warm!

Servings and Timing

  • Servings: 4
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes

Variations

  • Spicy Version: Add diced jalapeños or red pepper flakes.
  • Healthier Option: Use turkey sausage and low-fat cheese.
  • Vegetarian: Swap sausage for sautéed mushrooms and bell peppers.
  • Extra Protein: Add black beans or top with a fried egg.

Storage/Reheating

  • Refrigeration: Store leftovers in an airtight container for up to 3 days.
  • Freezing: Not recommended due to texture changes.
  • Reheating: Warm in the oven at 350°F for 10 minutes or microwave in 30-second intervals.
Healthy Meal Prep Breakfast Bowls
Healthy Meal Prep Breakfast Bowls 11 Tater Tot Breakfast Bowl with Sausage Gravy is a hearty and indulgent way to start your day. Crispy tater tots, creamy sausage gravy, fluffy scrambled eggs, and melted cheese come together in this comforting breakfast dish.

FAQs

Can I make this ahead of time?

Yes! Prepare all components separately and assemble when ready to serve.

Can I use homemade tater tots?

Absolutely! Homemade tater tots add extra flavor and texture.

What type of cheese works best?

Cheddar, Monterey Jack, or pepper jack are great options.

Can I add vegetables?

Yes! Bell peppers, onions, or spinach make great additions.

Is this dish kid-friendly?

Yes! Kids love the crispy tater tots and creamy sausage gravy.

Can I make the gravy dairy-free?

Yes! Use a plant-based milk alternative and dairy-free butter.

What can I serve with this dish?

A fresh fruit salad or a side of toast pairs well.

Can I make this in a casserole dish?

Yes! Layer all ingredients in a baking dish and bake at 350°F for 15 minutes.

How do I prevent soggy tater tots?

Bake them until extra crispy before adding toppings.

Can I use a different type of meat?

Yes! Try bacon, ham, or ground turkey instead of sausage.

Conclusion

Tater Tot Breakfast Bowl with Sausage Gravy is the ultimate comfort breakfast. Whether you’re making it for meal prep, a family brunch, or a cozy morning treat, this dish is sure to be a favorite. Enjoy crispy tater tots, creamy sausage gravy, and cheesy goodness in every bite!

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Healthy Meal Prep Breakfast Bowls

Healthy Meal Prep Breakfast Bowls

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  • Author: Maria B. Evans
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: Makes 4 meal prep bowls 1x
  • Category: Breakfast, Meal Prep, Healthy
  • Method: Roasted, Sautéed
  • Cuisine: American, High-Protein
Print Recipe

Description

These Healthy Meal Prep Breakfast Bowls are packed with protein, fiber, and healthy fats to keep you full and energized. Made with eggs, roasted sweet potatoes, greens, and your choice of protein, these bowls are easy to customize and great for meal prep.

Ingredients

Units Scale

Base Ingredients (Makes 4 Bowls):

  • 2 medium sweet potatoes, diced
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 4 large eggs (or substitute with scrambled tofu for a plant-based option)
  • 1 cup baby spinach or kale
  • 1/2 cup cherry tomatoes, halved
  • 1 avocado, sliced (add fresh before serving)

Protein Options: (Choose one or mix & match!)

  • 1/2 lb turkey sausage, cooked and crumbled
  • 4 slices turkey bacon, cooked and chopped
  • 1 cup cooked quinoa or brown rice (for a vegetarian option)
  • 1/2 cup black beans (plant-based option)

Toppings (Optional):

  • 1/4 cup feta cheese or shredded cheddar
  • Hot sauce or salsa
  • Chopped green onions
  • Everything bagel seasoning

Instructions

Step 1: Roast the Sweet Potatoes

  1. Preheat oven to 400°F (200°C).
  2. Toss diced sweet potatoes with olive oil, garlic powder, paprika, salt, and black pepper.
  3. Spread on a baking sheet and roast for 20-25 minutes, flipping halfway, until tender and crispy.

Step 2: Cook the Protein & Eggs

  1. While the potatoes are roasting, cook your chosen protein (turkey sausage, bacon, or quinoa).
  2. Scramble or fry the eggs to your preference. (For meal prep, hard-boiled eggs work great!)
  3. Sauté the spinach or kale in a little olive oil until wilted (about 2 minutes).

Step 3: Assemble the Bowls

  1. Divide the roasted sweet potatoes evenly into 4 containers.
  2. Add your protein choice and sautéed greens.
  3. Place one egg in each bowl.
  4. Add cherry tomatoes, avocado slices, and any optional toppings.

Step 4: Store & Serve

  • Store in airtight meal prep containers in the fridge for up to 4 days.
  • Reheat in the microwave for 60-90 seconds before eating. (Add fresh avocado after reheating!)

Notes

  • Make It Vegan: Use scrambled tofu instead of eggs and swap turkey sausage for black beans or quinoa.
  • Low-Carb Option: Replace sweet potatoes with roasted cauliflower or sautéed zucchini.
  • Spice It Up: Add sriracha, chili flakes, or your favorite hot sauce.
  • Meal Prep Tip: Keep avocado separate and add fresh before serving to avoid browning.

Nutrition

  • Calories: ~400
  • Sugar: 7g
  • Sodium: 600mg
  • Fat: 18g
  • Saturated Fat: 5g
  • Carbohydrates: 35g
  • Fiber: 7g
  • Protein: 25g
  • Cholesterol: 220mg

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