I’m a savory breakfast girl, and even though I love eggs, I always try to come up with other dishes to give us a little variety. Savory ham, sharp cheddar, and a zesty Dijon make these muffins flavorful and addictive. They’re high in protein, low-carb, and gluten-free.

They’re also a great way to use leftover ham from the holidays. Make a batch for your weekly meal prep, breakfast on the go, or brunch. They hit the spot at any time of the day!

If cornbread and an egg bite had a baby, that’s the texture you can expect from these muffins. If you’re looking for a soufflé-like egg bite or a light and fluffy muffin, this recipe is not it. These are dense and hearty with a nice bit of chewy texture from the ham.

They’re loaded with protein from the ham and eggs, filling, and satisfying. If you love a savory breakfast, you will love these muffins. Add them to your high-protein meal prep rotation and weekday breakfast lineup. They’re delicious any time of day!

Related: Hearty Italian Sausage Egg Bake

Ham And Egg Muffins

As mentioned above, this recipe works beautifully with leftover ham. I make them every year after Easter and freeze my ham in 2-cup portions so I can make them on repeat. That said, use any cooked protein you like, or you can leave the protein out completely and load them up with veggies. One of my favorite things about this recipe is how easy it is to customize!

These freeze well and reheat easily, which I find especially helpful as I cook a lot of meals for one person. You can also adjust the number of servings in the recipe card below, and it will automatically adjust the amount of each ingredient for you.

Main Ingredients

As always, you can find the full list of ingredients in the recipe card below.

• Eggs. This recipe uses six whole eggs. If you’re watching calories, you could swap half of the eggs for egg whites.
• Almond flour. Almond flour keeps these ham and egg muffins gluten-free and low-carb. I used this brand for this recipe.
• Cheese. I like sharp cheddar cheese for a big pop of flavor, but of course, you can use any cheese you want. Pepper Jack will give them a nice little kick.
• Ham. This adds a salty, savory flavor and a ton of protein. If you don’t have leftover ham, ham steaks work well.
• Dijon mustard. Just a couple of teaspoons adds an extra layer of zippy flavor!
• Seasonings. Salt, pepper, and optional crushed red pepper for heat.

Recommended For This Recipe

Almond flour is simply almonds that are ground to a flour-like consistency. It’s crucial to use finely ground almond flour, not almond meal, for this recipe.

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Ham And Egg Muffins – Step By Step

These come together in less than 15 minutes. The hardest part is waiting for them to cool off!

1. Preheat your oven to 350°F.
2. In a medium bowl, combine everything except the eggs.
3. In a separate bowl, whisk the eggs until combined.
4. Spray a 12-cup muffin tin with nonstick cooking spray. (see note)
5. Using a large cookie scoop, divide the batter evenly into all 12 muffin cups.
6. Place the muffins in the middle rack of the oven.
7. Bake for 20 to 22 minutes or until they are just firm in the center.
8. Remove from the oven and let the muffins cool completely in the pan.
9. Enjoy them once they’ve cooled, with a dollop of sour cream and bagel seasoning.
10. Refrigerate the leftovers for up to 5 days. I like to put a piece of parchment paper on the bottom of the container to absorb any excess moisture.

Tips For Success

• It’s important to let the muffins cool in the pan. If you remove them too soon, they’re more likely to stick.
• Depending on the size of your muffin tins, you may need to adjust the baking time. Larger tins would require longer baking, and smaller tins less time.
• Two things that can cause spongy or dry muffins are overbeating the eggs and overcooking the muffins. When you add the eggs to the batter, mix it until it’s just combined, and take the muffins out of the oven as soon as they feel firm to the touch in the center.

Related: Make Ahead Freezer Breakfast Sandwiches

Variations and Ingredient Substitutions

• These ham and egg muffins are my favorite way to use leftover ham, but you can use any cooked meat. I often make this with my homemade chicken sausage recipe, which adds a big pop of flavor!
• Add veggies like onions, bell peppers for extra flavor, but I suggest cooking them first, especially veggies like tomatoes or spinach that release a lot of moisture, which will ruin the texture of the muffins.
• Simply swapping the cheese and protein is a great way to change up the flavor and add variety to your meals, especially when making these for your weekly meal prep.

Serving Suggestions

• These aren’t just for breakfast—they’re great for protein snacks on the go, lunches for work and school, or anytime you want a savory, filling meal!
• Because the almond flour gives them a cornbread-like texture, they’re delicious alongside soups, chili, or a pot of beans!
• I’ve made these into mini muffins and served them as an appetizer with a bowl of sour cream and bagel seasoning. They were a huge hit! Use a mini muffin pan, and reduce the cooking time to 15 minutes!

If you’ve tried my ham and egg muffins or any other recipe on my site, please let me know in the comments below!

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Ham And Egg Muffins (Made With Leftover Ham)

Ham and egg muffins are a savory and hearty treat you can enjoy any time of the day. They’re high in protein, gluten-free, and delicious!

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 12

Calories 181kcal

Equipment

• 12-Cup Muffin Pan
• Mini Muffin Pan
• Large Cookie Scoop
• Non-Stick Cooking Spray
• Finely Ground Almond Flour

Ingredients

• 2 cups cooked ham chopped
• 6 eggs
• 1 cup shredded cheddar cheese
• 1.5 cups almond flour
• 1/4 cup plain Greek yogurt
• 1.5 teaspoons baking powder
• 2 scallions thinly sliced
• 2 teaspoons Dijon mustard
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon crushed red pepper optional

Instructions

• Preheat your oven to 350°F.
• Combine the almond flour, yogurt, ham, cheese, Dijon, scallions, baking powder, and seasonings in a medium bowl.
• Mix with a large spoon until well combined.
• In a separate bowl, whisk the eggs until they are uniform in color.
• Add the beaten eggs to the flour mixture and mix until just combined.
• Generously spray a 12-cup muffin tin with nonstick cooking spray like Pam.
• Divide the batter evenly into all 12 muffin cups.
• Place in the middle rack of the oven and bake for approximately 20 to 22 minutes or until the cener of the muffin is firm to the touch.
• Remove from the oven and cool completely in the pan.
• I love them with a dollop of sour cream and bagel seasoning!

Nutrition

Serving: 1muffin | Calories: 181kcal | Carbohydrates: 4g | Protein: 12g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 105mg | Sodium: 569mg | Potassium: 105mg | Fiber: 2g | Sugar: 1g | Vitamin A: 246IU | Vitamin C: 5mg | Calcium: 146mg | Iron: 1mg

Savory Italian sausage, bell peppers, and creamy Havarti come together for an amazing combination of flavors and textures. The sausage is packed with flavor and loaded with protein. You could also make this with my homemade chicken Italian sausage to lighten things up a bit!

We’re big fans of an easy make-ahead egg bake around here. The variations are endless, and I’ll provide some swaps below. Check out my veggie egg bake and ham and cheese egg muffins. They set you up for busy mornings when you need a quick, protein-rich meal on the go. Add this to your collection of egg bake recipes, brunch ideas, savory breakfasts, and high-protein meals!

I’ve shared countless videos on how to make the perfect egg bake on Instagram. I’m the egg bake queen, if I do say so myself. There’s no rubbery, dense, dry egg bakes in this house, and this sausage egg bake is one of our favorites! This is very versatile. Feel free to swap some ingredients out to suit your taste. However, I have some tips below for different veggie options and why you should cook some of them beforehand. 

This hearty, healthy make-ahead breakfast bake is perfect for anyone seeking high-protein breakfast ideas or delicious, easy recipes.

Sausage Egg Bake

Whether you’re cooking for one person or have a large family, spending a little time on food preparation helps reduce kitchen stress and helps pull together quick meals throughout the week. This is why I love ingredient prepping. Because the sausage was cooked and the vegetables were prepped, I was able to get this breakfast egg bake into the oven much faster.

Related: Hearty Veggie Egg Bake Recipe

Main Ingredients

• Eggs. I used seven large eggs because I like a thicker egg bake. The number of eggs you use depends on how thick or thin you want the mixture. Make a thinner egg bake for sandwiches, or go thicker if you want a version hearty enough to enjoy on its own.
• Cottage cheese. I often discuss how to cook with cottage cheese because it can be finicky. Rather than repeating myself, you can read the post I linked above for some of my tips. 
• Havarti cheese. Havarti cheese is absolutely delicious and, in my opinion, underrated. It gives a creamy, buttery flavor that complements the rest of the dish. I use it almost exclusively in place of mozzarella, which I think has zero flavor.
• Italian sausage. You can’t have a sausage egg bake without it! Sausage is packed with flavor, so it does the heavy lifting in this recipe! It’s also loaded with protein.
• Veggies. I used bell peppers because I love the combination of sausage and bell peppers, but feel free to use whatever you prefer.  
• Seasonings and herbs. Since the Italian sausage packs so much flavor, additional seasonings are optional. Sometimes I add a few to jazz it up! 

Recommended For This Recipe

To blend the cottage cheese, I used this Ninja Food Processor. This system is a workhorse and my most-used kitchen appliance. It’s functional and affordable!

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Sausage Egg Bake Instructions

It takes less than 10 minutes to get my sausage egg bake in the oven. The hardest part is waiting for it to cool off so you can dive in!

1. Preheat your oven to 325°F
2. Spray a 10×15″ baking sheet with non-stick cooking spray.
3. Cook or defrost your Italian sausage. ** see notes
4. Sprinkle the peppers, scallions, and cheese over the Italian sausage.
5. Add the cottage cheese, eggs, and seasoning to a small blender or food processor.
6. Blend until just combined. Try not to make it too frothy.
7. Pour the egg mixture over the meat, veggies, and cheese.
8. Use a spatula to evenly distribute the ingredients.
9. Bake for approximately 20 minutes or until the center is set.
10. Remove from the oven and let cool for 10 minutes. ** see tip below
11. Slice and serve with your favorite toppings! 

Related: Ham & Eggs Breakfast Muffins

Tips For Success + Variations

• Cook watery vegetables before adding them to the dish. This is because they release moisture, and excess moisture is the downfall of any egg bake. So, veggies like tomatoes, spinach, and mushrooms should be sautéed thoroughly before adding them to your baking pan. 
• An egg bake is a great option for a quick and easy brunch. Bake it in a pretty dish, such as these rose gold baking sheets, and serve toppings like sour cream, additional cheese, salsa, herbs, and peppers on the side. You can easily double or triple the recipe using the slider in the recipe card below.

If you’ve tried my sausage egg bake, I’d love it if you would leave a comment below!

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Sausage Egg Bake With Savory Italian Sausage

This sausage egg bake is a low-carb, gluten-free recipe that's hearty and satisfying. Perfect for quick breakfasts and weekly meal prep!

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Resting Time 10 minutes minutes

Total Time 40 minutes minutes

Servings 6

Calories 435kcal

Equipment

• Nutribullet Blender
• Ninja Food Processor Set
• Oregano
• Smoked Paprika
• High Sided Baking Pan
• Redmond Real Salt

Ingredients

• 1 pound Italian sausage cooked * see notes
• 7 large eggs
• 1 cup shredded white cheddar cheese
• 1 cup diced bell peppers
• 1/2 cup cottage cheese
• 2 scallions sliced * darker tops set aside
• 1/2 teaspoon sea salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon dried oregano
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon black pepper

Instructions

• Preheat your oven to 325°F
• Spray a 10×15″ baking sheet with non-stick cooking spray.
• Cook or defrost your Italian sausage. ** see notes
• Sprinkle the peppers, scallions, and cheese over the Italian sausage.
• Add the cottage cheese, eggs, and seasoning to a small blender or food processor.
• Blend until just combined. Try not to make it too frothy.
• Pour the egg mixture over the meat, veggies, and cheese.
• Use a spatula to distribute the ingredients evenly.
• Bake for approximately 20 minutes or until the center is set.
• Remove from the oven and let cool for 10 minutes. ** see tip below
• Slice and serve with your favorite toppings!

Nutrition

Calories: 435kcal | Carbohydrates: 4g | Protein: 24g | Fat: 35g | Saturated Fat: 14g | Cholesterol: 268mg | Sodium: 1021mg | Fiber: 1g | Sugar: 2g

Customize them with your favorite bread, meat, and cheese, and swap out the ingredients to make them gluten-free, low-carb, and higher in protein. I LOVE making these for postpartum moms!

Your future self will thank you when you’ve got a healthy, delicious breakfast ready to go, like these versatile sandwiches, my sausage egg bake, or high-protein Greek yogurt bowls, which can all be prepped ahead!

We can all agree that breakfast needs to be quick and easy, especially on school days and workdays. Mornings are hectic, with or without kids, so a warm, nutritious meal is a godsend. My freezer breakfast sandwiches are the perfect solution. They can be made ahead, easily reheated, and are ideal for on-the-go!

Prepping meals throughout the week saves time and money. How often have you been running late and told yourself, “I’ll just grab something on the way?” I know I’m guilty of it, and those dollars add up. It’s also not the healthiest choice. Ingredients (and money) matter, so I try to avoid putting myself in those situations. These sandwiches are on regular rotation in our house!

Related: Food Prepping To Save Time & Money

Freezer Breakfast Sandwiches

You’ll only need a few ingredients for this recipe, so I like to make them count by using ingredients that help us meet our fiber and protein goals. As for the bread, my husband loves bagels, and I prefer English muffins. Food for Life English muffins are my favorite. They’re heartier than regular English muffins and filling. For the bagels, we like Dave’s Killer Bread, which is higher in protein than most brands. 

Related: High Protein am & Cheese Breakfast Muffins

How to Make Freezer Breakfast Sandwiches

For 12 freezer breakfast sandwiches, I used 24 store-bought breakfast sausage patties, which were significantly smaller than the buns. If yours are larger, you may only need 12 patties. You could also make your own. My homemade Italian chicken sausage is perfect for this recipe. Detailed ingredients and instructions are included in the recipe card below.

Ingredients

• Eggs. I use whole eggs, but feel free to use egg whites to save some calories.
• Thick-cut sharp cheddar slices. I love Tillamook because it has tons of flavor!
• Sausage patties. The sausage adds a hearty flavor and texture. Use what you like!
• English muffins/bagels. Use what you like. I used Food4Life English muffins and Dave’s Killer Bread bagels.

Instructions

• Preheat oven to 3325°F and prep a large baking sheet.
• Prepare the egg mixture, and pour it onto the baking sheet.
• While the eggs are in the oven, work on the sausage, cheese, and English muffins.
• When the eggs are set, use a biscuit cutter or a mason jar lid to cut circles from the eggs. 
• Assemble the sandwiches in this order:
  • muffin or bagel bottom
  • cheese
  • sausage
  • egg
  • cheese scraps
  • muffin or bagel top
• Store using one of the methods below or enjoy immediately. Microwave for 60 seconds or bake in the oven at 350ºF until the cheese is melted.

How To Store & Reheat

To Refrigerate & Reheat

• Place the sandwiches in a large, covered container and consume within four days.
• Reheat in the microwave for 40-60 seconds, or until warmed through.
• Alternatively, heat in the oven or toaster oven at 350°F for 15 minutes, or until warmed through.

To Freeze & Reheat

• Wrap each sandwich tightly with parchment paper or aluminum foil.
• Place it in a gallon-size freezer bag.
• Write the date on the bag along with the type of sandwich.  You may remember, but your family won’t.
• To reheat in the oven or toaster oven, preheat to 350ºF. Place the wrapped sandwich on a baking sheet and bake for 15-20 minutes, or until heated through. If you want the outside crispier, carefully unwrap it and return it to the oven for a few minutes.
• To reheat in the microwave, unwrap the sandwich from the parchment paper and place it on a paper-towel-lined plate. This helps absorb moisture. Cook for 60 to 90 seconds or until warmed through.

My favorite method combines the microwave and the oven. I start with the microwave and finish in the toaster oven. Place in the microwave for 60 to 90 seconds to thaw, then unwrap and finish in the oven for 10 minutes to crisp the outside.

Tips & Variations

• When cutting out the eggs, use a biscuit cutter or the lid of a wide-mouth mason.
• Don’t waste the egg scraps. They’re perfect for breakfast burritos, tacos, or fried rice.
• Use a smaller pan and adjust the cooking time for an even thicker layer of eggs.
• I like to cut the cheese to fit the bread so it doesn’t melt all over the pan.
• Adding the extra ^ pieces of cheese to the top layer acts as a second “glue layer.”
• To avoid overcooked, rubbery eggs, remove them when they are just set. 
• You can add any veggies you like to the eggs. I suggest choosing veggies that aren’t watery.
• If you use watery veggies like mushrooms or tomatoes, sauté them first to remove the moisture.
• Add cooked bacon, deli ham, a different cheese – whatever protein you like. 

By using parchment paper or aluminum foil, they can go right from the freezer to the oven. Parchment paper is my first choice, and storing all sandwiches in a freezer bag once wrapped protects them from freezer burn.

Related: Loaded Veggie Egg Bake

If you try my freezer breakfast sandwiches, I’d love it if you would leave a comment below!

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Make Ahead Freezer Breakfast Sandwiches For Meal Prep

Start your day right with make-ahead freezer breakfast sandwiches. Hearty and savory, they are perfect for meal prep and on the go meals!

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Total Time 35 minutes minutes

Servings 12

Calories 689kcal

Equipment

• Mixing bowl
• Baking Sheet
• Wire whisk
• Biscuit Cutter
• Parchment paper
• Large Freezer Bags
• Non-Stick Cooking Spray

Ingredients

• 12 large eggs
• 1/2 cup half-and-half
• 1/4 tsp salt
• 1/4 tsp pepper
• 3 sliced scallions, top part only
• 12 slices thick cut cheddar cheese
• 24 breakfast sausage patties ** see note
• 6 English muffins (I used Food For Life)
• 6 bagels

Instructions

• Preheat oven to 325 degrees Fahrenheit.
• Liberally spray a large (13″ x 19″) baking sheet with nonstick spray.
• Whisk the eggs, half-and-half, salt, and pepper in a separate bowl.
• Pour the eggs onto the baking sheet and sprinkle on the scallions.
• Carefully transfer the baking sheet to the oven.
• Cook for 15 – 18 minutes or until the eggs are set.
• While the eggs cook, warm the sausage according to the package directions.
• When the eggs are set, remove the pan from the oven and cool for 5 minutes.
• Use a biscuit cutter or a mason jar lid to make egg circles.
• Assemble the sandwiches in this order: muffin or bagel bottom > cheese > sausage > egg > cheese pieces > muffin or bagel top
• Heat immediately or store using one of the methods below.
• To enjoy right away, pop it in the microwave for 60 seconds or toast it in the oven at 350ºF until the cheese is melted.

Notes

Nutritional values are approximate and based on the products I used.

Nutrition

Calories: 689kcal | Carbohydrates: 49g | Protein: 44g | Fat: 37g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 304mg | Sodium: 2352mg | Potassium: 209mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1075IU | Vitamin C: 3mg | Calcium: 243mg | Iron: 4mg

It’s easily customizable using whatever veggies and protein you already have on hand to keep this budget-friendly. No need to run out and buy different ingredients when you can use what you already have.

You can also make this into egg muffins by filling muffin tins instead of a baking dish and adjusting the cooking time accordingly. Add this to your collection of budget-friendly meals and high-protein meal prep options. 

If you have veggies that need to be used, say hello to your new favorite recipe! Egg bakes are quick to prepare and a perfect way to transform leftovers into something completely new. My veggie egg bake is on regular rotation in our house.

The beauty of this dish is in its versatility. You can use any veggies you like, add cooked protein or not, and use whole eggs or egg whites to keep it a little lighter. I love adding my homemade Italian sausage to this recipe. It adds a ton of flavor and protein. It’s hard to mess this up. I’ve included some tips for success below and have a video on my Instagram showing one of the many variations I’ve made. 

Veggie Egg Bake Recipe

What is an egg bake? I’ve seen it referred to by different names, but it’s essentially a baked egg casserole. You can keep the fillings simple or load them up with your favorite meat and veggies. It also works well as an overnight breakfast casserole, making it one of my favorite make-ahead meals for Thanksgiving breakfast and busy Christmas mornings. Once you have everything in your baking dish, cover it and store it in the refrigerator, rather than baking it. When you’re ready to eat the next day, pop it in the oven and enjoy! 

Related: Sausage Egg Bake Recipe

Main Ingredients

The ingredients in my veggie egg bake are straightforward. You can swap out the veggies you don’t like with whatever you want!

• Eggs + Egg Whites. I use both to lower the calories and add fluffiness. 
• Greek yogurt. Greek yogurt adds extra protein and a hint of tanginess.
• Bell peppers. Because that’s what I had, but use any combination of veggies you like. 
• Parmesan cheese. Savory and salty, it pairs well with the sun-dried tomatoes. 
• Sun-dried tomatoes. I’m using sun-dried tomatoes packed in olive oil and spices from Trader Joe’s, but any sun-dried tomatoes will work. They add a delightful chewiness and a tart, sweet flavor that I am obsessed with!

How To Make Veggie Egg Bake

This can be prepared and in the oven in under 15 minutes. As always, detailed instructions are included in the recipe card below.

• Once you’ve preheated your oven, get your veggies cooking.
• While that’s happening, move on to your egg mixture. 
• When the veggies are done, add everything to a baking dish.
• The hardest part is waiting for the egg bake to cook!
• To serve, I like to sprinkle it with the tops of the scallions, a little extra Parmesan cheese, and a dash of pepper.

Sometimes, I cook the veggies, and sometimes, I don’t. Remember, they will cook in the oven, so you can skip this step if you want them to have some texture.

Helpful Tips

• Use any combination of veggies you like, but watery vegetables like spinach, mushrooms, and tomatoes should be sautéed until all the moisture has cooked out. If you skip this step, the veggies will release too much moisture, ruining your egg bake. 
• Harder vegetables, such as carrots or sweet potatoes, may not cook thoroughly within the 20-minute cooking time. To ensure they’re tender, I recommend cooking them thoroughly first. This is one of the reasons why I love using leftover veggies in my egg bakes—they’re cooked and ready to go!
• The key to making a perfect veggie egg bake is patience. Cooking it at a lower temperature for a longer time allows the center to set without overcooking the edges. Cooking it too hot and too fast causes the eggs’ proteins to coagulate, almost always resulting in a tough, rubbery texture. Low and slow is the way to go with any baked egg dish!
• Depending on the size of your pan, your egg bake might be thinner or thicker. I love a super thick egg bake that almost cuts like a pie. If you make it thicker or thinner, you’ll need to adjust the cooking time. 

Related: Ham & Cheese Breakfast Muffins

Suggestions & Variations

• If you’re feeding a crowd, double or triple the recipe and serve it right in the baking dish or even a sheet pan. I LOVE making sheet-pan egg bakes in these champagne-gold sheet pans! It’s an impressive presentation and an easy, affordable way to feed a large number of people.
• This is perfect for brunch because it’s just as good at room temperature. When serving it, I like to slice it up, arrange the slices on a pretty serving platter, and garnish it with extra herbs and cheese. It’s beautiful!
• For weekly meal prep, you can use a muffin pan for a more portable option. Just make sure you read my tips above about the cooking times.
• Cool completely before transferring to a covered container, then refrigerate and enjoy for up to 4 days. Store in individual meal prep containers for breakfast or lunch at work. I do not recommend freezing. In my opinion, the texture starts to decline.

If you’ve tried my veggie egg bake recipe or any recipe on my site, please leave a comment below!

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Veggie Egg Bake: A Hearty Breakfast Casserole

Change up your breakfast routine with this Veggie Egg Bake casserole. It's easy, healthy, and perfect for busy mornings and weekly meal prep!

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 180kcal

Equipment

• Non-Stick Pan
• High Sided Baking Pan
• Sun-Dried Tomatoes
• Aleppo Pepper
• Smoked Paprika
• Meal Prep Containers

Ingredients

• 3 large eggs
• 1/2 cup egg whites
• 1/2 cup Greek yogurt
• 1 cup diced yellow bell pepper
• 1 cup diced orange bell pepper
• 1/3 cup sun-dried tomatoes packed in oil
• 1/4 cup shredded parmesan cheese
• 2 scallions sliced (tops and bottoms kept separate)
• 1 tablespoon extra virgin olive oil
• 1/4 cup Italian parsley packed
• 1/2 teaspoon Redmond Real Salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon Aleppo pepper

Instructions

• Preheat your oven to 325°F.
• If you choose to cook your veggies, get those going.
• Place a pan over medium-high heat.
• When the pan is hot, add the olive oil and vegetables
• While the vegetables cook, continue to the next step.
• Combine the eggs, egg whites, yogurt, cheese, seasonings, and parsley in a bowl.
• Whisk the egg mixture until thoroughly combined, trying not to incorporate too much air.
• When the peppers are done, remove them from the heat to start cooling.
• Spray a small, high-sided baking sheet with nonstick cooking spray.
• Distribute the peppers and scallions in the bottom of the baking dish.
• Next, top the peppers and onions with the sun-dried tomatoes.
• Pour the egg mixture over the peppers and sun-dried tomatoes.
• Place the pan in the oven and bake for 20 minutes.
• The center should be firm but not hard. If it is still soft, continue cooking and check for doneness every five minutes.
• Remove from the oven and cool in the pan for 10 minutes.
• To serve, sprinkle with the tops of the scallions and a little extra Parmesan cheese.

Nutrition

Calories: 180kcal | Carbohydrates: 10g | Protein: 13g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 129mg | Sodium: 538mg | Potassium: 491mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2068IU | Vitamin C: 132mg | Calcium: 128mg | Iron: 2mg

Preventing food waste is something we’re passionate about around here. You’re not just making a meal—you’re turning leftovers into something you can actually get excited about. Don’t have leftover pork? No problem. This bowl is versatile and can be adapted to what you have on hand and what you like! 

So many people struggle with using leftovers, so it’s one of my favorite things to share on Instagram stories. Recently, I used leftovers from our favorite local BBQ spot to make this high protein pulled pork bowl, and we LOVED it and thought it was worthy of having a permanent place on the blog.

Of course, this is more of an idea than a recipe, but I hope it inspires you to use up those leftovers! I’m so passionate about food waste that I’ve written several posts about it. You may like my top tips for reducing food waste and for grocery shopping on a budget.

Leftover Pulled Pork Bowl

This bowl packs a protein punch, with nearly 60 grams from the pork, cottage cheese, and eggs—a great way to start your day. It’s also versatile. If you don’t have pork, use leftover shredded chicken or beef. Don’t like kale? Leave it out and replace it with any veggies you like!

Related: Smoky Cheese Dip With Shredded Beef

Simple Ingredients

Leftover pulled pork shines in this recipe, adding a savory, chewy, smoky component to the bowl that pairs beautifully with the creamy cottage cheese and eggs.

• This is an excellent opportunity to use up whatever veggies you have on hand. For me today, that was some kale and tomatoes. This is a very versatile recipe. You can find exactly what I used in the recipe card below!

• Bagel seasoning isn’t just for garnish. The brand I use has big flakes of dried garlic and onion, adding crunch and depth of flavor. Unlike most brands, salt isn’t the first ingredient, so you can go a little heavier without overdoing it!

One of my favorite hot tips is always to make extra protein, especially if you prioritize it like I do. I actually buy smoked pulled pork from our favorite local barbecue restaurant and freeze it in these. It defrosts quickly, making it perfect for easy meals!

Related: Savory Cottage Cheese Bowl Ideas

Pulled Pork Bowl: Step-By-Step

Assembling the bowl is pretty self-explanatory, but I do have a few tips to keep all the ingredients fresh when you’re ready to eat!

1. Start by gently heating the pork. To do this, place a small, nonstick pan on the stove over medium-high heat. Add about 1/4 cup of water, cover, bring to a simmer, and cook until the water evaporates. This will only take a few minutes. When the water evaporates, the pork will be ready to go without being dried out. Add the pork directly to the bowl you’ll be eating from.
2. Return the pan to the heat, wilt the kale with the white parts of the scallions, transfer it to the pork bowl, and cook the eggs to your liking. Add the tomatoes, scallions, and cottage cheese to the bowl.
3. Garnish with the scallion tops and bagel seasoning, and enjoy!

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Notes & Variations

• If you’re like my husband and hate the texture of cottage cheese, add it to a small blender or food processor. Blend it for 30 to 60 seconds or until it’s smooth and creamy. It becomes more of a sauce when you blend it, so I like to spread it all over the bottom of the bowl. That way, as you scoop up each bite, you’re getting some of the smooth, savory cottage cheese in each bite!
• This pulled pork bowl is meant to be eaten immediately as one serving, but you can use the slider in the recipe card to increase the number of servings. As you adjust the servings, the ingredient amounts will change. It does the work for you.
• Swap any of the ingredients with odds and ends that you already have. Savory cottage cheese bowls are a fantastic way to use them up!

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Pork Bowl: Easy Recipe Using Leftover Pulled Pork

My easy pulled pork bowl is one of my favorite ways to use leftovers. It’s a quick breakfast that’s high in protein, low in carbs, and delicious!

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Calories 453kcal

Equipment

• Small Non-Stick Skillet
• Nakiri Knife
• Serving Bowl
• Best Bagel Seasoning
• Small food processor
• Glass Meal Prep Containers
• Silicone Meal Prep Freezer Containers

Ingredients

• 1/2 cup shredded pulled pork
• 1/2 cup cottage cheese
• 2 large eggs
• 1 cup kale, chopped
• 5 cherry tomatoes
• 1 scallion, thinly sliced
• Optional: Bagel seasoning

Instructions

• Reheat the pork and add it to a bowl.
• In a small skillet, wilt the kale and white part of the scallions. Add them to bowl with the bowl.
• In the same pan, cook the eggs to your liking. Add them to the bowl.
• Add the cottage cheese and tomatoes.
• Garnish with the top part of the scallions and bagel seasoning.

Nutrition

Calories: 453kcal | Carbohydrates: 30g | Protein: 42g | Fat: 19g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 383mg | Sodium: 1311mg | Potassium: 510mg | Fiber: 2g | Sugar: 23g | Vitamin A: 3332IU | Vitamin C: 43mg | Calcium: 249mg | Iron: 4mg

For more easy, high-protein ideas, you might like my roundup of savory cottage cheese bowls, as well as easy tuna pasta salad, which has been hugely popular on the blog for over a year now!

This high-protein breakfast burrito includes crispy bacon, mashed avocado, eggs, and cheddar cheese, all rolled up in a soft tortilla. It’s one of our favorite meals, especially when we have odds and ends that need to be used up, and for that reason, it never looks the same way twice. This is more of an idea than an exact recipe, although I do provide the exact ingredients below.

Increasing my protein intake helped me lose my menopause weight and keep it off, so it is the nutrient I prioritize most, but it can be overwhelming at times. Keeping easy protein sources, such as canned tuna and salmon, on hand, as well as cooked protein like bacon and roasted chicken thighs, helps me pull together quick meals like this throughout the week. These are always part of my weekly ingredient prep.

High Protein Breakfast Burrito

This is a use-what-you ‘ve-got recipe. I used bacon because I had it prepped, but use what you have and prefer. Remember that recipes are guides, not rules. If you don’t have an ingredient or two, swap it out with what you do have. We make some version of this high protein breakfast burrito several times a week!

Related: High Protein Cottage Cheese Recipes – Toast Edition

Ingredients

To achieve the exact same result as I did to reach 43 grams of protein, here’s what you’ll need.

• Tortilla. The tortilla you choose matters, especially if you’re trying to reach specific protein goals. I suggest using a large, pliable tortilla to make rolling easier. These are my personal favorite.
• Eggs. We used a combination of a whole egg and egg whites for extra protein and fewer calories.
• Bacon. Crispy bacon makes everything better! I also love the saltiness and texture it adds.
• Avocado. A nutritional powerhouse, providing vitamins, minerals, fiber, and a little protein. 
• Black olives. They’re savory, salty, and add a ton of flavor. We love them!
• Cheddar cheese. Use a sharp cheddar blend because a little goes a long way. A mild-flavored cheese doesn’t deliver on flavor. This is an excellent tip for anyone counting calories. 
• Spinach. Because I feel better about myself when I add a few greens – ha!

This burrito has a whopping 43 grams of protein! Here is the breakdown:

• High fiber tortilla = 6 g of protein (18 grams of fiber)
• 4 strips cooked bacon = 12 g of protein
• 1/4 cup shredded cheese = 7 g of protein
• 2 large pasture-raised eggs = 12 g of protein
• 1/4 cup of egg whites = 6 g of protein
• Total protein = 43 grams!

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Fill, Roll, and Cook

This process goes quickly, so I like to make the eggs first and have everything ready to go.

1. Make the eggs and set the pan aside.
2. Warm a tortilla in the microwave for 5-10 seconds. This makes it pliable.
3. Spread the avocado evenly in the center of the tortilla.
4. Pile in the topping as shown in the photo. The eggs’ warmth will wilt the spinach.
5. Roll the burrito and enjoy!

This step is optional. When I have the extra time, I brush the outside with avocado oil and air-fry it at 350°F for 3 to 5 minutes, until lightly browned and crispy. I have this air fryer and use it almost daily.

Related: High Protein Pasta Salad With Orzo & Chicken

Helpful Tips & Variations

• As mentioned above, this is a great way to utilize small amounts of leftover food, and it gives you complete control over what goes into it, which is helpful when trying to meet specific nutritional goals.
• If you don’t have an air fryer, you could also brown the outside in a small skillet, which I often do. 
• This recipe is easily adaptable for those following a dairy-free or gluten-free diet. Swap any necessary ingredients for what works for you.
• This is intended for a single serving. However, if you want to make a few ahead, store them in the refrigerator for up to three days, then pop them in a skillet or air fryer when you’re ready to eat. I suggest leaving out the avocado, as it will turn brown. 

If you try this high protein breakfast burrito, I’d love it if you would leave a comment below!

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Ingredients For One Burrito

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High Protein Breakfast Burrito Recipe

This quick, high protein breakfast burrito isn't just for those looking to increase their protein intake. It's an easy, high-fiber meal, perfect for any time of day and ideal for on-the-go.

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1

Equipment

• Larrge Tortillas
• Small Nontoxic Frying Pan
• Cosori 5 Quart Compact Air Fryer Pro
• Avocado Oil

Ingredients

• 1 high protein wrap
• 1 large egg
• 1/4 cup egg whites
• 1/4 cup shredded sharp cheddar cheese
• 4 slices cooked bacon
• 1/4 cup mashed avocado
• 6 black olives
• Handful of fresh spinach leaves

Instructions

• This process goes quickly, so I like to make the eggs first.
• Scramble the egg and whites.
• Heat a small skillet over medium heat.
• Spray with a little avocado oil and cook the eggs to your liking.
• Once you make the eggs, warm your tortilla in the microwave for about 10 seconds.
• Spread the avocado evenly in the center of the tortilla.
• Add the cheese and olives, followed by the bacon and spinach.
• Place the cooked eggs on top of the spinach.
• Roll the burrito tightly.
• Enjoy soft or crisp up in the air fryer or in a skillet.

Notes

This step is optional. Some days, I prefer a soft burrito, while on other days, I brush the outside with olive oil and cook it in an air fryer at 350°F for 3 to 5 minutes, or until lightly browned and crispy.

Vanilla protein powder adds flavor and sweetness, while also helping to thicken the oats. Toasted pecans add texture and healthy fats, and a generous sprinkling of cinnamon brings all the fall vibes. However, they’re optional and can be swapped with hemp seeds or pumpkin seeds if you have an allergy. Add this to your collection of fall recipes, comfort food, and easy high-protein meals! 

If you’re looking for healthier pumpkin recipes, this pumpkin spice oatmeal is loaded with protein, fiber, healthy fats, vitamins, and minerals. Oatmeal is a blank canvas and one of the most versatile foods. Top it with fruit, granola, and a drizzle of nut butter – the sky’s the limit. When the weather starts to cool down and I’m craving all of the fall recipes, this is on repeat! 

This may be triggering to oatmeal lovers, but a big bowl of oatmeal without protein and healthy fats is a big bowl of let’s see how high we can spike our blood sugar. Don’t get me wrong, I love a warm and creamy bowl of oats, but I make a few simple tweaks to make them more blood sugar-friendly. This is one of my favorite pumpkin recipes, and you can even prep it ahead for busy mornings.

Related: Easy Pumpkin Dip Recipe

Pumpkin Spice Oatmeal 

This can be ready to eat in about 15 minutes, or prepare it the day before for overnight oats as part of your weekly meal prep. To make these gluten-free, be sure you’re using gluten-free rolled oats.

I used my homemade pumpkin sauce for this recipe, which can be found here. It takes less than 10 minutes to make, and you’ll have extra to slather on toast, make yogurt parfaits, or drizzle over cheesecake for a quick and easy pumpkin dessert!

Quick Version 

1. Add the oats, pumpkin sauce, spices, and almond milk to a small nonstick pan.
2. Place the pan on the stove over medium heat, and bring to a simmer.
3. Turn it down to medium-low and cook for eight minutes, stirring frequently.
4. After eight minutes, the oats should be significantly thicker.
5. Add additional almond milk or water as needed to thin it out.
6. Remove the pan from the heat, add the protein powder, and mix until well combined.
7. Adjust the sweetness and spices to your liking. 
8. Transfer the oats to a serving bowl and garnish as desired. I like to swirl a little extra pumpkin spice sauce into the top and then add a generous sprinkling of toasted pecans and a little more cinnamon!

Pro tip. Toasting your nuts not only helps release their oils, enhancing their flavors, but also adds a warm, toasted flavor and makes them crunchy.

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Pumpkin Overnight Oats 

1. Add all of the ingredients except the garnishes to a bowl with a lid.
2. I do this in large batches, so I have enough to last several days. 
3. Whisk the ingredients until well combined.
4. Cover and refrigerate for at least 8 hours, preferably overnight. 
5. The next morning, stir well and adjust the sweetness and consistency as needed. 
6. Divide the mixture between your serving vessels (I LOVE these), and garnish as desired.

Related: One Pan Pumpkin Rice

Need To Know

• If you’d like to double or triple this recipe, the recipe card below includes a slider to adjust the serving size. It will automatically adjust the ingredient measurements for you.
• Most of the sweetness in this pumpkin spice oatmeal comes from the vanilla protein powder. Add additional sweetener if desired. If you don’t like the protein powder you’re using, you won’t want any recipes you make with it. I love this one for its exceptional taste and super clean ingredients. They have tons of flavors!
• The directions on the package say to cook the oats for 8 minutes, but I prefer mine slightly undercooked to prevent them from becoming mushy. If you like creamy, thicker oats, cook them for a few more minutes, adding additional liquid as needed.
• I also prefer my oats on the looser side, not too thick, so I typically add more almond milk after I take it off the heat. Depending on your preferred consistency, you may need more or less liquid.

That’s it, friends! I hope you enjoy this higher-protein pumpkin spice oatmeal recipe! 

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Pumpkin Spice Oatmeal: Cozy High Protein Breakfast

Enjoy the cozy, warm flavors of fall with this easy Pumpkin Spice Oatmeal, a quick and delicious, high-protein breakfast!

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 1

Calories 500kcal

Equipment

• Organic Extra Thick Rolled Oats
• Vanilla Protein Powder
• Pumpkin Pie Spice
• Ceylon Cinnamon
• Redmond Real Salt
• Overnight Oats Jars + Lids

Ingredients

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk (or any milk)
• 1 scoop vanilla protein powder
• 1/4 cup pumpkin spice sauce
• 1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon Ceylon cinnamon
• Tiny pinch of salt
• 1/4 cup toasted pecans for garnish, optional

Instructions

• Add the oats, pumpkin sauce, spices, and almond milk to a small nonstick pan.
• Place the pan on the stove over medium heat.
• Stir well and and bring to a simmer.
• Turn it down to medium-low.
• Cook for eight minutes, stirring frequently.
• Add additional almond milk or water as needed.
• Remove the pan from the heat.
• Add the protein powder, and mix until well combined.
• Taste, and adjust the sweetness and spices to your liking.
• Let cool slightly and garnish with pecans, if desired.

Notes

For Pumpkin Overnight Oats 

1. Add all of the ingredients except the garnishes to a bowl with a lid.
2. I do this in large batches, so I have enough to last several days. 
3. Whisk the ingredients until well combined.
4. Cover and refrigerate for at least 8 hours, preferably overnight. 
5. The next morning, stir well and adjust the sweetness and consistency as needed. 
6. Divide the mixture between your desired containers, and garnish as desired.

Nutrition

Calories: 500kcal | Carbohydrates: 44g | Protein: 28g | Fat: 26g | Saturated Fat: 3g | Cholesterol: 62mg | Sodium: 245mg | Potassium: 516mg | Fiber: 9g | Sugar: 5g | Vitamin A: 9550IU | Vitamin C: 3mg | Calcium: 367mg | Iron: 3mg

This is endlessly customizable—swap the apple for berries or pears, or add your favorite nuts and seeds.  When the weather starts to cool down, and we’re all craving fall food, this one hits the spot – along with my easy pumpkin dip. If you prefer cooked cinnamon apples, I have a recipe for that, too!

I’m shooting this yogurt parfait recipe on the first day of fall, and even though it’s still 80° here in Nashville, I’m feeling all the fall feels. When I posted my high-protein yogurt bowl recipe, several of you asked about fiber, and that couldn’t have come at a better time. Recently, I’ve been trying to increase my fiber intake, and this recipe delivers on taste, texture, protein, and fiber.

The truth is, I’ve never prioritized fiber until recently. My cholesterol levels have been increasing every year, and while several factors may contribute to this, such as menopause and low vitamin D levels, not getting enough fiber could also be a contributing factor. This yogurt parfait recipe, featuring apples and granola, delivers 48 grams of protein and 18 grams of fiber. 

Yogurt Parfait Recipe

I love it when a small amount of food delivers a massive amount of nutrition, and this yogurt parfait recipe does precisely that. You’re getting probiotics, protein, vitamins, fiber, and healthy fats in a meal that tastes like a treat. Swap the fruit, protein powder, or granola to change it up a bit from week to week. From start to finish, you have this ready to eat in 10 minutes.

You can also prep this ahead of time for your weekly meal prep. I triple the recipe, mix the yogurt and protein powder base, and keep it in the refrigerator for up to four days. When you’re ready to make a parfait, add the apples and granola, and enjoy!

Ingredients You’ll Need

You’ll only need a few ingredients for this yogurt parfait recipe, and it’s easy to customize with what you’ve got on hand!

• Skyr yogurt. Skyr is an Icelandic-style yogurt with a slightly higher protein content than regular Greek yogurt and is rich in probiotics. Use your favorite Skyr or Greek yogurt. One cup of Skyr provides approximately 22 grams of protein!
• Vanilla protein powder. I use this brand because of its exceptionally clean ingredients and delicious flavor. I tried countless brands of protein powder before finding Levels. I had virtually given up on it, but then tonsil cancer happened, and it’s one of the things that helped me get the nutrients I needed daily. 
• Apple. One small apple provides approximately 3 grams of fiber, essential nutrients, and antioxidants. I left the apple raw because I wanted a lot of texture in this parfait, but feel free to cook it like I did in this recipe.
• High-fiber granola. Use what you like, but if you prioritize fiber, compare labels and choose one that suits your needs. I love this one for its clean ingredient list, great taste, high fiber, and healthy fats. Just a half cup in this parfait adds 12 grams of fiber! 
• Cinnamon.  Ceylon cinnamon, to be exact. The list of health benefits is extensive, especially when using the correct type of cinnamon.
• Sea salt. Salt can make sweet foods taste sweeter. I love unrefined sea salt, which has natural electrolytes and minerals. You only need a tiny pinch!

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How to Make This Yogurt Parfait Recipe

This takes 10 minutes to make and can be eaten right away, or pop a lid on it and take it to work. I suggest leaving the granola off and adding it to the top just before eating so it stays crunchy.

1. Gather all of the ingredients. Once you dice the apple, it will brown quickly, so it helps to have everything ready to assemble.
2. To make the yogurt mixture, add the yogurt and protein powder to a bowl. Whisk until smooth and set aside.
3. Dice your apple, leaving the peel on or not. I leave it on because the skin contains many nutrients, including most of the fiber.
4. Layer the yogurt base, apples, and granola however you like, sprinkling each layer of apples with a bit of cinnamon and the tiniest pinch of salt. The salt is optional, but it brings out the sweetness of the apples. 

Tips & Swaps

• When you first start mixing the yogurt and protein powder mixture, it will be dry. Resist the urge to add liquid, trust the process, and keep mixing. It will become smooth and creamy within a minute or so. Different brands of protein powder can be much drier than others, so you may need just a touch of water to smooth it out. 
• For the granola layer, you can use any high-fiber granola or cereal of your choice. Adding extra nuts, coconut flakes, and hemp seeds would provide additional texture, protein, and fiber.
• You can use any protein powder you prefer or omit it. Even without the protein powder, the yogurt provides a decent amount of protein, and the apple and granola provide fiber.

If you’ve tried my yogurt parfait recipe or any other on my site, please leave a comment below!

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Yogurt Parfait Recipe With Apples & Granola

This yogurt parfait recipe is packed with flavors and amazing textures. It’s packed with protein and fiber to keep you satisfied for hours!

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 541kcal

Equipment

• Vanilla Protein Powder
• Apple Cutter
• Ceylon Cinnamon
• Vanilla Extract
• Mixing Bowl Set With Lids

Ingredients

• 3/4 cup plain Skyr or Greek yogurt
• 1 scoop vanilla protein powder
• 1 small apple
• 1/2 cup high-fiber granola
• 1/2 teaspoon cinnamon
• Pinch sea salt

Instructions

• Gather all of the ingredients.
• Add the yogurt and protein powder to a bowl.
• Whisk until smooth and set aside.
• Dice the apple. Peel if desired.
• To assemble the yogurt parfait.
• Layer the yogurt base, apples, granola however you like, sprinkling each layer of apples with a little cinnamon and the tiniest pinch of salt.

Nutrition

Calories: 541kcal | Carbohydrates: 77g | Protein: 42g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 71mg | Sodium: 148mg | Potassium: 322mg | Fiber: 9g | Sugar: 37g | Calcium: 393mg | Iron: 2mg

Fall is right around the corner, and like everyone else, it’s my favorite time of year. Usually, pumpkins get all the love, but apples are the star of the show in my Greek yogurt bowl. A quick sauté of the apples with butter, cinnamon, and honey paired with the sweetness of the vanilla yogurt and crunchy toasted pecans is perfection. If you’re looking for a high-protein meal that’s easy, healthy, and makes your mouth happy, this is for you!

Protein is not just a trend. It’s a necessity, especially for menopausal women. Science-based evidence shows the benefits of adding protein to your diet. When I finally beat my menopause weight, I attributed it to three things.

1. Eating no less than 100 grams of protein a day.
2. Walking or moving my body for 15 to 20 minutes after meals.
3. Limiting inflammatory foods, which for me are mainly processed carbohydrates.

Protein helps prevent muscle loss, maintain a healthy weight, and stabilize blood sugar, all things a woman in menopause needs.

What Is The Best Protein Powder

The best protein powder is one you like! If you’re not using one you enjoy, you’ll hate everything you make with it. That said, ingredients matter to me, and the ingredient list on most brands could be better. I found Levels protein powder when I was going through cancer treatment and LOVE it! It tastes great, and the ingredients are clean and simple. I highly recommend it!

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Greek Yogurt Bowl Recipe

How Much Protein Is In One Bowl?

The amount of protein will vary depending on the products you use. I used siggi’s skyr or Icelandic yogurt in this bowl. It’s similar to Greek yogurt but a little higher in protein—25 grams in one cup. Levels protein powder has 24 grams per scoop. The total protein in this bowl is 49 grams, which is impressive considering it’s such a small amount of food. But don’t let the small size fool you. This is incredibly satiating, thanks to that protein!

Are Greek Yogurt Bowls Healthy?

When putting together a meal, I think of fat, fiber, and protein, and we get all that in this bowl. The protein comes from yogurt and protein powder, healthy fats from the pecans, and fiber from the apples. Cinnamon is also very nutritious, so I incorporate a little every day. In fact, I don’t use flavored coffee creamers. Instead, I add half a teaspoon of good-quality cinnamon directly to my grounds before I do my pour-over. It adds incredible flavor and nutrition.

Why We Love This Yogurt Bowl

• Quick. From start to finish, it takes 10 minutes.
• Protein packed. One small bowl has nearly 50 grams of protein!
• Customizable. You can change the protein powder, fruit, and toppings however you like!
• Delicious. The combination of flavors and texture is perfection!

Ingredients You’ll Need

The ingredient list for this Greek yogurt bowl is short and sweet. You probably have most of these items already!

Plain Greek yogurt. Use your favorite brand. My two favorites are Fage and siggi’s. They are incredibly thick and high in protein. You can use regular plain yogurt but know that it is not as high as protein.

Vanilla protein powder. I use one scoop, which adds an additional 24 grams of protein. Use what you like.

Apples. I love gala apples, but any type will work. I leave the peel on because it adds fiber and nutrition, and I don’t mind the texture. Feel free to remove it if you prefer.

Butter. There’s nothing not to love about apples cooked in butter!

Cinnamon. I was 51 years old before I learned its health benefits, and now I try to incorporate it into my diet daily. Plus, it’s just delicious!

Salt. A pinch of salt brings out all the flavors. Use a tiny pinch—so small that you can’t even measure it—or you’ll wind up with a salty yogurt bowl.

Pecans. A quick cook on the pecans makes them infinitely better.

Honey. Just a drizzle for a little sweetness.

Note: Depending on the size of the apple, I cook the whole thing and save some for the next day. If it’s a small apple, I’ll eat all of it. Use as much as you like. You can cook several at once to enjoy these bowls throughout the week.

How to Make This Greek Yogurt Bowl

This goes quickly, so I like having all my ingredients ready to go!

1. Toast pecans first, and use the same pan to cook the apples. Place a small pan over high heat and add the pecans. This is important. Don’t walk away from this. Nuts can burn in seconds. Stir constantly and remove them from the pan when you smell them. If you leave them in the pan, they will burn.
2. In the same pan, add the apples, butter, cinnamon, honey, and salt over medium-low heat. Cook for 3 to 4 minutes, stirring frequently. If you like your apples more cooked, cook them longer, but I like mine to have some texture. Remove them as soon as they are done and transfer to a small bowl or plate so they cool quickly.
3. While the apples are cooking, mix the yogurt and protein powder together. Depending on the brand of Greek yogurt and protein powder, you may have to use a touch of liquid to achieve a smooth consistency.
4. Once the nuts are toasted, the apples are cooked, and you’ve mixed the protein powder with the yogurt, it’s time to build your Greek yogurt bowl.

Pro tip: You may be tempted to skip toasting the nuts, but I encourage you not to. Toasting nuts and seeds brings out their flavor and makes them a little more crunchy. I do this during my weekly food prep so they’re in the refrigerator and ready to go.

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Variations

• Don’t want to eat nuts but still want those healthy fats? Drizzle your favorite nut butter over the top!
• Want it sweeter? Add honey, maple syrup, or whatever you like to the yogurt and protein powder mixture.
• Granola, coconut flakes, and cacao nibs are great options to add additional crunch.
• You can change the fruit to whatever you like and cook them the same way as the apples.
• If you have a nut allergy, pumpkin or sunflower seeds are perfect substitutes.
• Levels protein powder comes in various flavors. Changing the flavor of the protein powder is the easiest way to change up the entire bowl. Try chocolate protein powder with peanut butter-flavored granola for a chocolate peanut butter situation. Have fun with it!

How To Make This More Budget-Friendly

• Stock up on ingredients when they’re on sale and buy enough to last until the next sale.
• Buy what’s in season. Seasonal produce is abundant, and it is often at its lowest price.
• Be flexible. If apples aren’t on sale that week but pears are, buy the pears.

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More Recipes You May Like

• 4-Ingredient Chicken Salad Recipe
• One Pan Sausage and Rice Dinner
• Easy High Protein Breakfast Bowl
• Foolproof Butter & Lemon Baked Rice

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Greek Yogurt Bowl

A Greek yogurt bowl is my go-to snack when I want a delicious and satisfying snack. It’s high in protein and only takes minutes to make!

Course Breakfast, Snack

Prep Time 5 minutes minutes

Cook Time 3 minutes minutes

Assemble Time 2 minutes minutes

Total Time 10 minutes minutes

Servings 1

Equipment

• Vanilla Protein Powder
• Ceylon Cinnamon
• Organic Honey
• Small Nontoxic Frying Pan

Ingredients

• 1 apples, diced into small cubes
• 1 cup plain Greek yogurt or skyr
• 1 scoop vanilla protein powder
• 1 tablespoon butter (I use salted)
• 1 tablespoon honey
• 1/2 teaspoon cinnamon
• 2 tablespoons pecans
• Pinch of salt

Instructions

• Place a small pan over high heat and add the pecans.
• Cook for 1 to 2 minutes, stirring constantly. * see note
• As soon as you smell the nuts, remove them from the pan.
• In the same pan, add the apples, butter, cinnamon, and honey.
• Turn the heat down to medium-low. Cook for 3 minutes or until they begin to soften.
• While the apples are cooking, mix the yogurt and protein powder. 
• Transfer the apples to a small bowl so they can cool.
• Build your bowl. Scoop the yogurt mixture into the bottom, top with the cooked apples, drizzle with honey, and sprinkle with pecans.

Notes

When the nuts are cooking, don't walk away. They can burn in seconds. Stir constantly and remove them from the pan when you smell them. If you leave them in the pan, they will burn.

If you like your apples more cooked, cook them longer, but I like mine to have some texture. Remove them as soon as they are done. Transfer them to a small bowl or plate so they cool quickly.

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!

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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.

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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!

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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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Print

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!

Course Breakfast

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

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.