High Protein Egg & Hashbrown Breakfast Bowls

High protein egg and hashbrown breakfast bowls pack 25+ grams of protein per serving while delivering the comfort of a hearty morning meal. I make these every Sunday for meal prep because they reheat beautifully and keep me full until lunch without that mid-morning energy crash.

The base combines crispy hashbrowns with turkey sausage, fluffy egg whites, and melted cheese, it’s basically a deconstructed breakfast skillet baked into convenient portions. They’re adaptable too, so you can swap vegetables based on what’s in your fridge or adjust the protein source to fit your macros.

Ingredients

For the Hashbrown Base:

• 5 cups frozen hashbrowns
• 1 tablespoon olive oil or butter
• 1 cup diced onion
• 1 small bell pepper, diced
• 2 cloves garlic, minced
• 2 teaspoons Italian seasoning
• ½ teaspoon salt
• ⅛ teaspoon black pepper
• 4 ounces baby spinach
• Optional vegetables: canned green chiles, sliced mushrooms, halved cherry tomatoes, or diced zucchini

For the Protein:

• 10 oz ground turkey breakfast sausage, cooked (raw weight) OR 10 cooked breakfast sausage links, diced

For the Egg Mixture:

• 2 ½ cups liquid egg whites
• 3 large eggs
• 1 ½ tablespoons almond flour (or coconut flour, or all-purpose flour)
• ½ teaspoon baking powder
• ¼ teaspoon salt

For the Cheese:

• 1 ¼ cups low-fat cottage cheese
• 1 cup shredded low-fat mozzarella cheese
• ¼ cup shredded Parmesan cheese (optional, or use extra mozzarella)

How To Make High Protein Egg & Hashbrown Breakfast Bowls

1. Preheat your oven to 375°F and spray a 9×13-inch baking dish with cooking spray.
2. Heat olive oil or butter in a large skillet over medium heat, then add the frozen hashbrowns and cook for 8-10 minutes, stirring occasionally, until they start to turn golden and crispy.
3. Add the diced onion and bell pepper to the skillet and cook for 4-5 minutes until softened, then stir in the garlic and cook for 30 seconds until fragrant.
4. Season the hashbrown mixture with Italian seasoning, ½ teaspoon salt, and black pepper, then add the baby spinach and any optional vegetables, stirring until the spinach wilts down completely.
5. Transfer the hashbrown mixture to your prepared baking dish and spread it evenly across the bottom, then layer the cooked turkey sausage on top.
6. Whisk together the egg whites, whole eggs, almond flour, baking powder, and ¼ teaspoon salt in a large bowl until smooth and well combined.
7. Stir the cottage cheese into the egg mixture, then pour this mixture evenly over the hashbrown and sausage layers in the baking dish.
8. Sprinkle the mozzarella and Parmesan cheese across the top, covering the entire surface.
9. Bake for 35-40 minutes until the eggs are set in the center and the top is golden brown, a knife inserted in the middle should come out clean.
10. Let the casserole cool for 5-10 minutes before slicing into portions, which makes it easier to cut clean squares.

Meal Prep and Storage Tips

These breakfast bowls are meal prep gold because they stay fresh in the fridge for up to 5 days. I portion them into individual containers right after they cool, which makes grabbing breakfast on busy mornings completely effortless. They reheat in about 90 seconds in the microwave, and the texture holds up remarkably well, the eggs stay fluffy and the hashbrowns maintain some of their crispiness.

For longer storage, you can freeze individual portions wrapped tightly in plastic wrap and aluminum foil for up to 3 months. Thaw overnight in the fridge before reheating. The cottage cheese might release a tiny bit of moisture after freezing, but it doesn’t affect the overall taste or protein content. If you’re looking for other make-ahead breakfast options, these high protein cottage cheese egg bites are equally convenient and pack just as much protein.

Customization and Protein Swaps

You don’t have to stick with turkey sausage if it’s not your thing. I’ve made these with cooked bacon pieces, diced ham, or even leftover rotissary chicken for a different flavor profile. If you’re vegetarian, skip the meat entirely and add black beans or extra vegetables, you’ll still hit around 20 grams of protein per serving thanks to the eggs and cheese. For another vegetarian-friendly high-protein option, check out this cottage cheese egg bake that uses similar ingredients in a different format.

The vegetable options are endless too. Sautéed mushrooms add an earthy depth, while cherry tomatoes bring a fresh burst that cuts through the richness. I’ve even thrown in leftover roasted vegetables with great results. Just make sure any vegetables you add are cooked first to release excess moisture, or your breakfast bowls might turn out watery.

Nutritional Benefits

Each serving of these breakfast bowls delivers approximately 25-28 grams of protein, making them an excellent choice for anyone focused on muscle maintenance or weight management. The combination of egg whites and whole eggs gives you both high protein content and essential nutrients like choline and vitamin D. Adding cottage cheese boosts the protein even further while keeping the fat content relatively low.

The hashbrowns provide complex carbohydrates for sustained energy, and the vegetables contribute fiber, vitamins, and minerals. If you’re watching your macros closely, you can easily adjust the cheese amounts or use all egg whites instead of the combination to reduce calories and fat. When I need a sweeter protein-packed option for breakfast, I switch to these high protein peanut butter banana muffins that satisfy my morning sweet tooth while still keeping me full.

Notes

• Make-ahead option: Prepare everything through step 7 the night before, cover, and refrigerate. Add the cheese and bake in the morning.
• Scaling: This recipe fills a 9×13-inch pan and serves 8-10 people. Halve everything for a smaller 8×8-inch dish.
• Flour substitute: The small amount of flour helps bind the eggs and creates a fluffier texture, but you can skip it if needed.
• Crispy hashbrowns: For extra crispy results, cook the hashbrowns a bit longer in step 2 before adding the other vegetables.
• Equipment: A large skillet (12-inch) works best for cooking all the vegetables at once without overcrowding.
• Protein swaps: Canadian bacon, regular pork sausage, chicken sausage, or plant-based sausage all work well.

Frequently Asked Questions 

Can I use fresh hashbrowns instead of frozen?

Absolutely! Fresh shredded potatoes work great, but make sure to squeeze out excess moisture with a clean kitchen towel before cooking. You’ll need about 3-4 medium russet potatoes grated to equal 5 cups. The cooking time in step 2 might be slightly longer to achieve crispiness.

How do I prevent the bottom from getting soggy?

The key is making sure your hashbrowns develop some color and crispness before adding them to the baking dish. Don’t skip the initial cooking step in the skillet. Also, if you’re adding watery vegetables like tomatoes or zucchini, cook them separately first to release moisture.

Can I make individual portions instead of one large pan?

Yes, this mixture works beautifully in muffin tins for grab-and-go portions. Spray a 12-cup muffin tin generously, divide the hashbrown mixture among the cups, then add sausage, pour in the egg mixture, and top with cheese. Bake at 375°F for 20-25 minutes until set.

What’s the best way to reheat these?

Microwave individual portions for 60-90 seconds, or reheat in a 350°F oven for 10-12 minutes if you want to crisp up the top. I prefer the microwave for convenience, but the oven gives you better texture.

Can I reduce the cheese to cut calories?

Definitely. The cottage cheese is what really drives the protein content, so keep that. You can cut the mozzarella in half or eliminate the Parmesan without compromising the structure of the dish. You’ll save about 40-50 calories per serving.

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More Protein-Packed Breakfast Ideas

• High Protein Cottage Cheese Egg Bites
• Cottage Cheese Egg Bake
• High Protein Peanut Butter Banana Muffins
• Cottage Cheese Breakfast Bowls