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Healthy Meal Prep Breakfast Bowls

Looking for premade breakfast ideas to use for meal prep? These healthy breakfast bowls are made with sweet and spicy chicken crumbles, roasted potatoes and peppers, and scrambled eggs. If you’re a fan of chorizo and potato egg tacos and Tex-Mex flavors, these breakfast scramble bowls will be right up your alley.

The recipe makes eight bowls to feed the whole crew or stash away in the freezer for quick breakfasts. Each bowl has 42 grams of protein with only 31 grams of carbs and 465 calories. And there are plenty of customizations you can make like using egg whites instead of whole eggs to make these breakfast bowls hit your calorie needs.

breakfast bowls with scrambled eggs, chipotle ground chicken, and roasted vegetables served with cotija cheese, salsa verde, and salsa macha

I’ll walk you through each component and substitutions below, and you can find a printable recipe card at the bottom of this post. Don’t hesitate to leave any ingredient or preparation questions in the comments of this post.

The Roasted Potatoes, Peppers, and Onions

There’s just something about a giant sheet pan full of roasted vegetables. This recipe sticks to the classic potatoes, peppers, and onions, but there are plenty of swaps you can make to account for calorie needs.

For low carb breakfast bowls, you could swap the potatoes for “keto potatoes” or red radishes like in my keto breakfast skillet. Are radishes as good as potatoes? Of course not! But they’re surprisingly good and would work really well with the peppers and onion here.

You can also use other vegetables like the carrots, mushrooms, peppers, and spinach combo from my egg white tostadas or even frozen hash browns and fajita veggies like my make ahead breakfast burritos.

medium diced onion and bell peppers in a mixing bowl in front of a half sheet pan with quartered baby gold potatoes

What about other cook methods like an air fryer or stovetop?

I have an air fryer breakfast potatoes recipe with nearly the same ingredients. In that recipe, I tossed twenty-four ounces of potatoes with two peppers and air fried at 400ºF for about 30 minutes, shaking every 10 minutes or so.

To turn this into a one-skillet recipe, take notes from my Mexican breakfast skillet, in which I cooked chorizo and transferred out of the pan before cooking diced potatoes and poblano peppers for 6-8 minutes with the pan covered. Then once the potatoes were tender I transferred them into a bowl with the chorizo and cooked egg whites in the same skillet. Everything goes in together and is topped with chopped corn tortillas and cheese then broiled to finish.

It’s worth mentioning that both methods mentioned above produce a lower vegetable yield. Reduce the amount of chicken and eggs accordingly, if you’re planning to air fry or sauté your veggies.

The Ground Chicken and Scrambled Eggs

Before I talk about the sauce for the chicken, I’ll say there are a ton of options for flavor profiles. I’ve included a few suggestions like chorizo-style chicken, classic black pepper breakfast sausage, and chicken tinga sauces in the recipe card’s notes section below. You can even find serviceable “simmer” or “skillet” sauces (example) in most grocery stores these days, if you’re looking for a minimal effort sauce.

cooked ground chicken in a cast iron skillet with a chipotle pineapple sauce next to a nonstick skillet with eggs scrambling

That said, I think the chipotle and pineapple based sauce works perfectly for breakfast bowls. If you’ve seen my recently published al pastor ground turkey recipe, this sauce is very similar but omits a few ingredients like achiote paste. The pineapple provides the perfect amount of sweetness to balance the heat of the chipotle peppers.

In addition to canned pineapple in juice and chipotle peppers in adobo, all you’ll need is a bit of garlic, salt, dried oregano, and ground cumin, cinnamon, and cloves. Fairly minimal, right?

The sauce goes in a skillet with two pounds of browned and fully cooked ground chicken. If you don’t have ground chicken on hand, ground turkey works fine. But I’d highly recommend making homemade ground chicken breast with a food processor if your local grocery store doesn’t carry it. (Because I have so many ground chicken recipes!)

cooked ground chicken in a skillet next to a bowl of scrambled eggs and a sheet pan with roasted potatoes, peppers, and onions

As for the scramble component of these breakfast scramble bowls, you’ll need 18 whole eggs and a large pan. If you’re intimidated by scrambling a whole carton of eggs at once, split them up in two or three batches. Keep the heat below medium and exercise patience!

Making Meal Prep Breakfast Bowls

I’ve included the nutrition information for each component, including half whole eggs and half egg whites, in the recipe card below. That way you can divide the entire recipe into whatever number of servings makes sense for you.

Personally, I think the eight servings creates a nice ratio of chicken to eggs and vegetables. See the meal prep containers below for a visual representation.

two glass meal prep bowls with scrambled eggs, chipotle pineapple ground chicken, and roasted veggies

And as far as storage goes, I would recommend refrigerating for up to 3-4 days and freezing for any longer than that. Just transfer one of your healthy breakfast bowls from the freezer to the refrigerator the night before and microwave for 3-4 minutes in the morning.

One big tip I can give for meal prep would be to prepare all your toppings and garnishes at once and store them separately. Though in the case of these breakfast bowls, most of my recommended garnishes are sauces, cotija cheese, and Greek yogurt or sour cream. So those don’t require any prep, which is always nice!

All right, that should cover everything you need to know about making these breakfast meal prep bowls. Be sure to let me know how yours turn out in a recipe review or comment. And if you need a sweeter breakfast idea, be sure to check out my Greek yogurt and blueberries bowls next.

chicken, egg, and roasted vegetable breakfast bowl surrounded by bowls of each, salsa verde, salsa macha, and cotija cheese

Breakfast Meal Prep Bowls

Yield: 8 Breakfast Bowls
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Sweet and spicy chicken crumbles with scrambled eggs and roasted potatoes, peppers, and onions.


For the Veggies

  • 24 oz Baby Gold Potatoes, quartered
  • 4 Bell Peppers, medium diced
  • 1 Yellow Onion, medium diced
  • 2 Tablespoons (32g) Olive Oil, divided
  • 1/2 teaspoon Garlic Powder
  • Salt and Pepper, to taste

For the Chicken

  • 2 pounds Ground Chicken
  • 20 oz can Pineapple in 100% Juice
  • 4 oz can Chipotle Peppers in Adobo
  • 4 cloves Garlic
  • 1 teaspoon Kosher Salt
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Dried Oregano
  • 1/2 teaspoon Ground Cinnamon
  • 1/4 teaspoon Ground Cloves

For the Eggs

  • 18 large Eggs, slightly beaten
  • Cooking Spray, Oil, or Butter (for scrambling)


To Make the Roasted Veggies

  1. Preheat an oven to 450ºF. (Optional: Line a half sheet pan with parchment paper.)
  2. Add the potatoes to the sheet pan and toss with 1 tablespoon of olive oil and a pinch of salt and pepper. Bake for 15 minutes.
  3. While the potatoes are in the oven, toss the peppers and onions in 1 tablespoon of olive oil and season with the garlic powder and a pinch of salt and pepper.
  4. After 15 minutes, add the peppers and onions to the sheet pan and toss everything together.
  5. Bake for an additional 25-30 minutes until the potatoes are fork tender and all the veggies are slightly browning around the edges.

To Make the Chicken

  1. Heat a large skillet over medium-high heat before adding the ground chicken. Brown one side for 3-4 minutes before breaking apart to fully cook.
  2. While the chicken cooks, add everything else to a food processor and blend for 2-3 minutes until smooth.
  3. Once the chicken is fully cooked, add the sauce and bring to a simmer before reducing the heat to low. Continue simmering, stirring occasionally, while preparing the eggs and veggies.

To Make the Eggs

  1. Coat a nonstick skillet with cooking spray, oil, or butter and heat over medium-low heat.
  2. Add the eggs and cook to scramble.

To Assemble Breakfast Bowls

  1. For 8 bowls, add 6 ounces of cooked chicken, 4 ounces of scrambled eggs, and 4 ounces of roasted vegetables. Serve with fresh cilantro, cotija cheese, hot sauce or salsa macha, nonfat Greek yogurt or sour cream, warmed tortillas, or your choice of garnishes and sides.


Other seasoning options for the ground chicken: tinga, chorizo style, classic breakfast sausage (add to crumbled ground chicken instead of making patties)

Nutrition Facts Notes

  • The chicken on its own has 1,455 calories, 197g protein, 88g carbs, 24g fat, and 16g fiber. (I used extra lean ground chicken breast.)
  • 18 large eggs have about 1,290 calories, 113g protein, 0g carbs, and 86g fat. If you wanted to reduce the fat content, you can use 9 whole eggs and 1 1/2 cup of liquid egg whites to bring the total for the eggs to 845 calories, 97g protein, and 43g fat.
  • The roasted veggies have 965 calories, 22g protein, 159g carbs, 29g fat, and 19g fiber.
Nutrition Information:
Yield: 8 Serving Size: 6 oz chicken, 4 oz eggs, and 4 oz veggies
Amount Per Serving: Calories: 465Total Fat: 17gCarbohydrates: 31gFiber: 4gProtein: 42g

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Saturday 13th of July 2024

I never comment on these things. Found this recipe on Pinterest. So, so good! Used more chipotle peppers because I like spicy. Still a delicious balance of sweet and spicy. Thank you!

Mason Woodruff

Tuesday 16th of July 2024

Thanks for trying it out and letting me know you liked it!


Wednesday 3rd of July 2024

This turned out delicious! The sauce with the meat (I used 93% lean ground turkey since it’s what I had) was SO good. I plan on using it again for a lunch/dinner type meal prep as well.

Mason Woodruff

Saturday 6th of July 2024

Glad you enjoyed this one. Thanks for letting me know!


Wednesday 26th of June 2024

So, the math doesn't math here...6oz of chicken per bowl is 48oz of chicken. The 2lbs I cooked is only 32oz. 4oz of chicken goes in the bowls.

Mason Woodruff

Thursday 27th of June 2024

You have another 24 oz+ with the sauce. I weighed the entire batch to find the 48 oz number. The chicken will have a slight weight reduction as it cooks.


Tuesday 4th of June 2024

Oh my goodness! I love it when flavor and nutrition join forces in a meal prep dish! This recipe is a keeper—the sweetness of the pineapple and spice of the adobo for the chicken sauce—swoon! So delicious and filling while being healthy too. Next I’m going to try the radishes:)


Thursday 30th of May 2024

I feel like Im missing where the sauce recipe is, could you tell me where to find it? Thanks so much!

Mason Woodruff

Friday 31st of May 2024

It's the pineapple, chipotle peppers, and spices in the chicken section. Everything but the ground chicken goes in a food processor to make the sauce.

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