Breakfast Bowl Recipe With 38 Grams Of Protein

This healthy breakfast bowl recipe is warm, savory, and protein-rich. It’s perfect for busy weekday mornings or any time of day!

I don’t know about you, but I’ll always take a warm and savory bowl over something cold, especially in the morning. This healthy breakfast bowl recipe hits the spot! It’s a quick and easy meal loaded with protein, easy to make, and versatile.

This dish came together because I was trying to find a way to use up the rest of my kale, and I loved the texture it added. I’m already looking forward to having the same thing tomorrow and probably the rest of the week because that’s who I am. I make something I love, and it becomes my hyper-fixation meal until I need a break from it!

Sautéed tomatoes with kale is one of my go-to side dishes. I adore those two flavors together, and they work so well here. The texture of the kale and sausage and the creaminess of the cottage cheese with the drippy yoke is perfection. This recipe checks all the boxes. It cooks in one pan, it’s easy to swap out the ingredients with whatever you’ve got, and most importantly, it’s delicious!

This bowl has a whopping 38 grams of protein! Of course, depending on the brand of ingredients you use, that may be more or less for you. I repeatedly get asked for full nutrition counts. I don’t add those because I don’t count macros. You can copy the recipe and plug it into any one of the free online nutrition calculators if that matters to you.

Breakfast Bowl Recipe

Why We Love It

• It’s satisfying and healthy without feeling like you’ve sacrificed a thing!
• You’ll get a whopping 38 g of protein, keeping you full and satisfied for hours.
• Kale, tomatoes, and eggs will deliver tons of nutrients.
• This is low-carb, gluten-free, and can easily be made dairy-free with lactose-free cottage cheese.

Ingredients You’ll Need

The ingredients are simple and versatile. Swap anything you don’t like or don’t have for what you do!

• Kale. I’m using curly kale, but use whatever green you like.
• Sausage. I love the Trader Joe’s chicken sausage patties.
• Grape tomatoes. Blistering the tomatoes gives them a richer flavor.
• Eggs. The yolk becomes a sauce, so I like mine over-easy.
• Scallions. I cook the white part and garnish with the tops for freshness.
• Olive oil. Because we always want to add healthy fats. We also love grass-fed ghee!
• Bagel seasoning. For both flavor and crunch. I highly recommend this brand.
• Cottage cheese adds protein, creaminess, and flavor!

Recommended Ingredients
Extra Virgin Olive Oil	Grass-Fed Ghee	Bagel Seasoning

Healthy Breakfast Bowl Recipe Process

We’re big fans of multi-tasking around here, so we’re doing everything in one pan and using pockets of time to make this go quickly and smoothly!

1. In a large, non-stick skillet, sauté the sausage and tomatoes with the olive oil over medium-high heat.
2. While the sausage is cooking, roughly chop the kale and slice the scallions, keeping the tops and bottoms separate.
3. When the tomatoes are blistered, and the sausage is browned, remove them from the pan.
4. Add the kale and the white part of the scallion to the pan.
5. Cook the kale until it’s tender to your liking. Mine was only in the pan for about 90 seconds because I wanted it to retain some texture and its bright green color.
6. When the kale is just wilted, remove it from the pan and prepare to cook the eggs.
7. If you need extra oil in the pan to cook the eggs, now is the time.
8. Turn the heat down to medium, add olive oil or nonstick cooking spray if needed, and add the eggs.
9. Cook the eggs until done to your liking. I like a runny yolk and fully cooked white. The trick to doing that is to add about two tablespoons of water to the pan right after you add the eggs and immediately cover the pan with a lid. The water creates steam, which helps the white part of the egg cook quickly without overcooking the yolk.
10. When the eggs are done, all that’s left is to assemble the bowl.
11. Add the wilted kale and scallions to the bottom as your base, and top with the sausage, eggs, tomatoes, cottage cheese, and the top part of the scallion.
12. Lastly, sprinkle on a generous amount of bagel seasoning!

Note. Cook your sausages according to the directions on the package. My sausage patties were already cooked and frozen. I defrosted them in the microwave for about one minute before adding them to the pan. It helps them brown a little quicker. Depending on the type of sausage you’re using, fresh or frozen, you may have to adjust the cooking time.

Recommended Equipment
Ceramic Bowls	Nakiri Knife	Ceramic Nonstick Pan

Variations

• Want to bulk up this healthy breakfast bowl recipe? Add quinoa, rice, or potatoes!
• Use any sausage you like. We used chicken sausage to save some calories.
• Don’t like kale? Spinach, chard, and arugula would all be delicious.
• You can add more sausage, cottage cheese, black beans, or edamame to increase the protein content.
• These single-serve bowls are a great way to use up small amounts of food and leftovers.

Helpful Tips

• Use pockets of time while each ingredient cooks to prep your next step. Multitasking is a secret weapon in the kitchen!
• Use a wide bowl instead of a deep one. This helps you fit everything in the bowl without it being piled on top of each other.
• If you want to have this several days in a row and save a little time, you could cook more sausage, tomatoes, and kale so they’re ready to go the next morning—and all you have to do is cook the eggs. Even better, make some eight-minute jammy eggs, and everything is ready to be assembled!

Storage

• This is a single-serve meal, and it’s made to be eaten entirely. However, you could cook each component separately and store them in the refrigerator for up to three days.
• To reheat the ingredients, I suggest covering them with a damp paper towel and defrosting them in the microwave. I reheat eggs and cooked meat all the time this way, and it’s never dried out. The damp paper towel creates a little steam, and defrosting is a gentler way of reheating your food.

How To Make This More Budget-Friendly

• This breakfast bowl recipe is already easy on the budget! Don’t spend money on ingredients when you can easily make the dish work with what you already have. For example, if you don’t have kale, use whatever you want as a base. Remember that recipes are guides and not rules. The main objective was to show you how to get protein and nutrients while enjoying something satisfying and delicious!

Serve This Breakfast Bowl Recipe With 

• 10-Minute Tangy Tomato Dressing Recipe
• Foolproof Butter & Lemon Baked Rice Recipe
• Easy Oven Roasted Broccoli Recipe
• Homemade Basil Pesto Recipe | Plus 25 Ways To Use It

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Breakfast Bowl Recipe With 38 Grams Of Protein

This healthy breakfast bowl recipe is warm, savory, and protein-rich. It’s perfect for busy weekday mornings or any time of day!

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Prep Time: 10 minutes mins

Cook Time: 5 minutes mins

Total Time: 15 minutes mins

Servings: 1

Equipment

• Ceramic Nonstick Pan
• Nakiri Knife
• Ceramic bowls
• Bagel Seasoning
• Grass-Fed Ghee
• Organic Olive Oil

Ingredients

• 1 tbsp olive oil
• 2 pre-cooked sausage patties
• 2 large handfuls curly kale
• 6 grape or cherry tomatoes
• 1/2 cup cottage cheese
• 2 large eggs
• 1 scallion
• 1-2 tsp bagel seasoning

Instructions

• In a non-stick skillet, sauté the sausage and tomatoes in the olive oil.
• While the sausage is cooking, roughly chop the kale and slice the scallion.
• When the tomatoes and sausage are lightly browned, remove them from the pan.
• Cook the kale until just wilted, about 90 seconds. Remove from the pan.
• If you need extra oil in the pan to cook the eggs, now is the time to add it.
• Add the eggs to the pan and cook to your liking.
• When the eggs are done, assemble the bowl.
• As your base, add the wilted kale and scallions, followed by the sausage, eggs, cottage cheese, tomatoes, and the top part of the scallion.
• Lastly, sprinkle on a generous amount of bagel seasoning!

Notes

Note. My sausage patties were already cooked and frozen. I defrosted them in the microwave for about one minute before adding them to the pan. It helps them brown a little quicker. Depending on the type of sausage you’re using, fresh or frozen, you may have to cook it a little longer.

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