Allow me to introduce my current breakfast obsession. Each one of these breakfast sausage bowls has more than 50g of protein! They’re made with homemade turkey breakfast sausage crumbles, roasted sweet potato rounds, scrambled eggs, and optional additions like honey-drizzled low fat cottage cheese and avocado.
Sweet Potatoes and Breakfast Sausage Crumbles
The stars of the show are the sweet potatoes and breakfast sausage. Back in 2020, I published a recipe for chicken breakfast sausage patties that’s gone on to become one of my most popular recipes ever.
I’ve slightly modified the seasoning blend and added maple syrup to make these ground turkey crumbles. Extra lean ground turkey shouldn’t be this delicious. The maple syrup is the key. And it’s a perfect match for sweet potatoes.
For some reason, I’ve only recently started roasting potatoes in rounds instead of diced. I find this gives the potatoes a much deeper caramelization that’s so tasty. They’re crispy in spots but still soft and jammy in the center.
Serving Sizes and Customizations
My recipe suggests making six large bowls, but it can easily be tweaked for different preferences. The bowls reheat really well, so don’t worry about splitting it into too many servings. Just refrigerate or freeze the bowls for easy high protein breakfasts.
Speaking of customizations, the easiest way to stretch the calories and add volume to these breakfast bowls is with egg whites. As-written, my recipe calls for a dozen whole eggs. But I’ve included notes in the recipe card below for swapping them for egg whites.
I recommend starting with half and half before going 100% egg whites. And as an avid avocado detractor, I would always recommend omitting the avocado as a way to reduce the fat content before whole eggs.
I hope you love this sweet potato and breakfast sausage combo as much as I do. Recipe reviews are always appreciated if you do!
Until we break our fast together again. – Mason
High Protein Breakfast Sausage Bowls
High protein breakfast sausage crumbles, roasted sweet potatoes, and scrambled eggs are served with low fat cottage cheese, honey, and diced avocado.
Ingredients
- 2 pounds Sweet Potatoes (preferably long and skinny), sliced into 1/2" rounds
- 3 Tablespoons Olive Oil, divided
- 12 large Eggs
- 2 cups Low Fat Cottage Cheese (+ optional honey drizzle)
- 1 large Avocado, diced
For the Turkey Breakfast Sausage
- 2 pounds Ground Turkey
- 2 teaspoons Black Pepper
- 2 teaspoons Red Pepper Flakes
- 2 teaspoon Smoked Paprika
- 2 teaspoons Kosher Salt
- 1 teaspoon Ground Sage
- 1/2 teaspoon Allspice
- 1/2 cup (120g) Maple Syrup
- 1/2 cup (120g) Chicken Broth or Water
Instructions
- Roast the sweet potatoes. Toss the sliced potatoes and 2 tablespoons of olive oil together on a half sheet pan lined with parchment paper. Arrange in an even layer and bake for 40-45 minutes at 450ºF on the bottom rack of your oven. The potatoes should be caramelized and nicely browned on the bottoms. Sprinkle salt over the potatoes fresh out of the oven.
- Prep the breakfast sausage seasoning and eggs. Mix the sausage spices, maple syrup, and broth together. In a separate bowl, whisk the eggs together. Set both aside until the final 15 minutes of roasting the potatoes.
- Cook the breakfast sausage. Brown the turkey in 1/2 tablespoon of olive oil in a pan over medium-high heat for 3-4 minutes before breaking apart and fully cooking. Add the seasoning mixture to the cooked turkey and cook for 2-3 minutes until very little liquid remains.
- Scramble the eggs in a large nonstick skillet over medium heat with the remaining 1/2 tablespoon of olive oil. Salt and pepper to taste.
- Assemble the breakfast bowls. For 6 servings, each bowl gets about 4 oz of sausage crumbles, 9 sweet potato slices, 3 oz of eggs, 1/4 cup cottage cheese, and 1/6th of an avocado.
Notes
To save time, swap the homemade breakfast sausage crumbles for reduced fat pork sausage, pre-made turkey sausage crumbles, or other proteins.
Reheating Tips
- For crispy reheated potatoes, pop them in the air fryer on their own for 6-8 minutes at 350ºF.
- If you prefer fried eggs or want to avoid reheated scrambled eggs, make/store the turkey and sweet potatoes on their own and serve with freshly cooked eggs.
Nutrition Facts Notes
- Nutrition facts for 6 servings of breakfast sausage, potatoes, and eggs only (no cottage cheese or avocado): 555 calories, 50g protein, 46g carbs, 18g fat, 5g fiber
- Nutrition facts for 8 smaller servings (about 3 oz sausage, 6 sweet potatoes, 2.25 oz eggs, 2 tablespoons cottage cheese, and 1/8th of an avocado): 490 calories, 45g protein, 37g carbs, 18g fat, 5g fiber
- To reduce the calorie and fat content of each serving, use 6 whole eggs and 1 cup of liquid egg whites.
Nutrition Information:
Yield: 6 Serving Size: 1 servingAmount Per Serving: Calories: 650Total Fat: 23gCarbohydrates: 50gFiber: 6gProtein: 60g
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