Breakfast Burrito Bowls High-Protein Meal Prep

These healthy breakfast burrito bowls are perfect for kickstarting your day with a filling, high-protein meal. Whether you like fried or scrambled eggs, you’ll love the crispy air-fried or skillet-cooked potatoes, flavorful sausage, and fresh toppings. Batch-prep ingredients for quick meals—ideal for breakfast or dinner.

Breakfast burrito bowl with turkey sausage, black beans, hash browns, avocado, tomatoes and cheese.

These breakfast burrito bowls are hearty, savory, and totally satisfying — all the flavors of a loaded breakfast burrito, just without the tortilla. You get crispy hash brown potatoes, lean homemade turkey sausage, black beans, juicy tomatoes, creamy avocado, melty cheddar, and a perfectly cooked egg on top. It’s one of those meals that feels cozy and comforting but still leaves you feeling good.

What I love most is how easy these bowls are to prep ahead. You can cook all the parts in advance and keep them in the fridge, then build a fresh bowl in just a few minutes whenever you need something quick and filling.

I’ve always loved everything about a good breakfast burrito, but I don’t always want the extra calories or gluten from the tortilla. Serving it in a bowl feels lighter and tidier — plus, everyone in my family can build theirs however they like. I also love using lean ground turkey with simple seasonings for that sausage flavor I crave, without the heaviness. Having everything ready for the week makes busy mornings so much easier.

Why You’ll Love This Easy Breakfast Burrito Bowl Recipe

  • Packed with Flavor: These breakfast bowls combine crispy potatoes, savory sausage, and fresh toppings for a delicious start to your day.
  • High-Protein and Satisfying: Loaded with eggs, sausage, and customizable ingredients, making it a filling option for busy mornings.
  • Easy to Prep Ahead: Batch-cook the ingredients and quickly assemble your bowls for a convenient, healthy breakfast throughout the week.
  • Family-Friendly: Perfect for breakfast or dinner, allowing everyone to create their own favorite version of this hearty meal.
Breakfast burrito bowl with turkey sausage, black beans, hash browns, avocado, tomatoes and cheese.

Ingredients & Substitutions

Here is everything you need to make my easy breakfast burrito bowls recipe:

Ground Turkey Sausage: You can swap ground turkey sausage with chicken sausage or ground chicken for a leaner option, or use vegetarian sausage for a plant-based twist. You can also use any variety of pork sausage if you like.

Black Beans: You can use pinto beans or kidney beans instead if you’re looking for a slightly different texture or taste.

Frozen Hash Browns: I love using frozen hash browns because of their convenience. Look for a variety that do not include dextrose in the ingredients to avoid any hidden sugar. 

Eggs: You can scramble or fry your eggs. I love cooking my egg sunny side up. Egg whites or tofu scramble work well if you’re looking for a lighter or plant-based alternative.

Shredded Cheddar Cheese: Feel free to swap this with Monterey Jack, feta, or even a dairy-free cheese for a different flavor and dietary option.

Grape Tomatoes: Cherry tomatoes, diced Roma tomatoes, or even a salsa can easily replace grape tomatoes for a burst of freshness.

Avocado: Guacamole or a drizzle of olive oil can be a great alternative to sliced avocado if you’re in a pinch.

Cumin: Feel free to replace cumin with chili powder or smoked paprika for a different flavor kick.

Garlic Powder: Fresh garlic is always a great substitute—just mince a clove or two to get a more intense flavor.

Paprika: If you’re out of paprika, smoked paprika or chili powder can bring a bit of depth and spice.

Onion Powder: Swap this for finely diced fresh onions or shallots if you prefer more texture and fresh flavor.

Light Olive Oil: Feel free to replace olive oil with avocado oil or melted coconut oil for a different, healthy fat.

Breakfast burrito bowl with turkey sausage, black beans, hash browns, avocado, tomatoes and cheese.

How to Make My Healthy Burrito Bowls Recipe

Here are easy, detailed, step-by-step instructions for making my delicious breakfast bowls. The instructions are also repeated in the recipe card at the bottom of this blog post.

Step 1: Cook the Hash Browns

In a medium-sized mixing bowl, add 2 tablespoons of light olive oil, 1/2 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/2 teaspoon salt, and a dash of black pepper. Add the frozen hash browns and stir with a spatula to evenly coat.

Air Fryer Method: Do not preheat the air fryer. Wrap the air fryer tray with parchment paper and press down into the air fryer basket. Dump in the seasoned hash browns. Cook at 385°F for 15-20 minutes, stirring every 5 minutes, until they are golden brown. Set aside.

Skillet Method: Bring a skillet to medium/high heat and add the seasoned hash browns. Cook until the hash browns are crispy and golden brown, flipping occasionally, about 10-12 minutes. Set aside.

Seasoning the hash browns in a bowl.
Wrapping air fryer tray in parchment paper.
Spreading hash browns in an air fryer basket.
Crispy hash browns in an air fryer basket.

Step 2: Cook the Turkey Sausage & Black Beans

In a medium skillet over medium heat, cook the ground turkey sausage, breaking it up with a spatula. As the sausage browns, add 2 teaspoons cumin, 1 teaspoon garlic powder, 1 teaspoon paprika, and 1/2 teaspoon onion powder. Cook until fully browned and cooked through. Set aside.

In a small saucepan, combine 1 cup of black beans, 1/4 cup water, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, and 1/4 teaspoon salt. Simmer over low heat for 5-7 minutes, stirring occasionally, until the beans are heated through and the water is mostly absorbed. Set aside.

Browning the turkey sausage.
Cooking the black beans in seasonings.

Step 3: Cook the Eggs

In another skillet, scramble 4 eggs. Or, fry them sunny-side up. The size of your frying pan will determine how many you can cook at once.

Sunny Side Up Skillet Method: Bring a small non-stick skillet over low/medium heat and allow to warm up for several minutes. Add 1 teaspoon of butter carefully crack one egg in the center of the pan. Sprinkle with a few pinches of salt and a dash of black pepper. Remove from heat after 3-4 minutes. It is done when the egg white is fully cooked and just starting to brown around the edges. And the egg still jiggles slightly when you jiggle the pan.

Melting butter in a hexclad pan.
Frying a sunny side up egg in a hexclad pan.

Step 4: Assemble the Bowls

Grate the cheddar cheese, slice the tomatoes and the avocado.

Divide the cooked turkey sausage, black beans, hash browns, eggs, and additional toppings (grape tomatoes, avocado slices, and shredded cheddar cheese) into meal prep containers or serving bowls.

If prepping ahead, store in the refrigerator for up to 4 days. Reheat as needed when ready to eat.

Breakfast burrito bowl with turkey sausage, black beans, hash browns, avocado, tomatoes and cheese.

My Expert Recipe Tips

Batch Cooking: This recipe is perfect for meal prep. Cook all the components in advance and store them in separate airtight containers in the fridge. Then, just assemble and reheat for quick, delicious breakfasts throughout the week.

Customizable Protein: You can easily swap the turkey sausage for other proteins like ground chicken, beef, or even a plant-based sausage to suit your dietary preferences.

Crispy Hash Browns: For extra crispy hash browns, make sure not to overcrowd the pan in the air fryer or skillet. Cook them in batches if necessary, and let them sit for a minute or two before flipping to ensure a golden-brown crust.

Delicious Serving Suggestions

  • Top your burrito bowl with your favorite salsa or fresh pico de gallo for a fresh and zesty kick.
  • Add a dollop of sour cream or substitute with Greek yogurt for a lighter, creamy option.
  • For extra heat, drizzle with hot sauce or salsa verde—perfect for spice lovers!
  • Mix in shredded lettuce or sautéed veggies like onions, peppers, and red bell pepper for added crunch and nutrition.
  • Swap the hash browns for cubed potatoes or even cauliflower rice for a lower-carb option.
  • Try serving your bowl with tortilla bowls or tortilla chips on the side for a fun and crispy addition.
  • Add a side of brown rice or spice things up with taco seasoning for that extra flavor punch.
  • For a heartier option, replace turkey sausage with ground beef or crispy turkey bacon.
  • Incorporate some green chile or red onion for a Southwestern twist.
  • Drizzle with cilantro lime dressing and top with fresh cilantro to bring it all together.

Frequently Asked Questions

I like to store each component separately in airtight containers so they stay fresh and don’t get soggy. The potatoes and sausage reheat best in a skillet or air fryer, and you can quickly warm the beans and eggs in the microwave or on the stovetop.

You can freeze the cooked sausage, beans, and potatoes, but I recommend making the eggs fresh. Freeze the parts in portions, then reheat and assemble when you’re ready. It’s a total time-saver for busy mornings!

They’re balanced! You’ve got protein from the eggs and sausage, fiber-rich carbs from potatoes and beans, and healthy fats from avocado. Plus, you can skip the tortilla and control the toppings—perfect for customizing.

Each bowl packs around 25–30 grams of protein, depending on your toppings. I usually go with eggs, turkey sausage, and black beans to hit that protein goal—and it keeps me full for hours.

Absolutely! Swap the sausage for tofu scramble or extra beans. You can also toss in sautéed veggies or a sprinkle of cheese for added flavor and satisfaction. Still filling and so good!

We love avocado slices, cherry tomatoes, green onions, hot sauce, and shredded cheese. My kids like adding salsa or Greek yogurt. These bowls are super customizable—use whatever sounds good!

Breakfast burrito bowl with turkey sausage, black beans, hash browns, avocado, tomatoes and cheese.

Breakfast Burrito Bowls Healthy High-Protein Meal Prep

Gluten-Free diet-friendly recipe
These healthy breakfast burrito bowls are perfect for kickstarting your day with a filling, high-protein meal. Whether you like fried or scrambled eggs, you'll love the crispy air-fried or skillet-cooked potatoes, flavorful sausage, and fresh toppings. Batch-prep ingredients for quick meals—ideal for breakfast or dinner.
5 from 3 votes
Servings 4
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes

Ingredients
  

Ground Turkey Sausage:

  • 1/2 pound ground turkey sausage
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon onion powder

Black Beans:

  • 1 cup black beans
  • 1/2 cup water
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon salt

Hash Brown Potatoes:

  • 16 ounces frozen hash browns
  • 2 tablespoon light olive oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon salt
  • dash black pepper

Additional Toppings:

  • 4 eggs (scrambled or fried)
  • 2 ounces shredded cheddar cheese
  • 1 cup grape tomatoes
  • 1 avocado

Instructions
 

Hash Browns:

  • In a medium-sized mixing bowl, add 2 tablespoons of light olive oil, 1/2 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/2 teaspoon salt, and a dash of black pepper. Add the frozen hash browns and stir with a spatula to evenly coat.
  • Air Fryer Method: Do not preheat the air fryer. Wrap the air fryer tray with parchment paper and press down into the air fryer basket. Dump in the seasoned hash browns. Cook at 385°F for 15-20 minutes, stirring every 5 minutes, until they are golden brown. Set aside.
    Skillet Method: Bring a skillet to medium/high heat and add the seasoned hash browns. Cook until the hash browns are crispy and golden brown, flipping occasionally, about 10-12 minutes. Set aside.

Turkey Sausage:

  • In a medium skillet over medium heat, cook the ground turkey sausage, breaking it up with a spatula. As the sausage browns, add 2 teaspoons cumin, 1 teaspoon garlic powder, 1 teaspoon paprika, and 1/2 teaspoon onion powder. Cook until fully browned and cooked through. Set aside.

Black Beans:

  • In a small saucepan, combine 1 cup of black beans, 1/4 cup water, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, and 1/4 teaspoon salt. Simmer over low heat for 5-7 minutes, stirring occasionally, until the beans are heated through and the water is mostly absorbed. Set aside.

Sunny Side Up Eggs:

  • In another skillet, scramble 4 eggs. Or, fry them sunny-side up. The size of your frying pan will determine how many you can cook at once.
    Sunny Side Up Skillet Method: Bring a small non-stick skillet over low/medium heat and allow to warm up for several minutes. Add 1 teaspoon of butter carefully crack one egg in the center of the pan. Sprinkle with a few pinches of salt and a dash of black pepper. Remove from heat after 3-4 minutes. It is done when the egg white is fully cooked and just starting to brown around the edges. And the egg still jiggles slightly when you jiggle the pan.

Bowl Assembly:

  • Grate the cheddar cheese, slice the tomatoes and the avocado.
    Divide the cooked turkey sausage, black beans, hash browns, eggs, and additional toppings (grape tomatoes, avocado slices, and shredded cheddar cheese) into meal prep containers or serving bowls and enjoy!

Video

Notes

Crispy Hash Browns: For extra crispy hash browns, make sure not to overcrowd the pan in the air fryer or skillet. Cook them in batches if necessary, and let them sit for a minute or two before flipping to ensure a golden-brown crust.
Batch Cooking: This recipe is perfect for meal prep. Cook all the components in advance and store them in separate airtight containers in the fridge. Then, just assemble and reheat for quick, delicious breakfasts throughout the week.
Customizable Protein: You can easily swap the turkey sausage for other proteins like ground chicken, beef, or even a plant-based sausage to suit your dietary preferences.

Nutrition

Calories: 489kcalCarbohydrates: 39gProtein: 28gFat: 26gSaturated Fat: 7gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gTrans Fat: 0.2gCholesterol: 220mgSodium: 963mgPotassium: 1083mgFiber: 10gSugar: 2gVitamin A: 1071IUVitamin C: 21mgCalcium: 184mgIron: 5mg
Keyword breakfast bowls, breakfast burritos, healthy breakfast, high protein, savory breakfast
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Dietitian Reviewed and Endorsed logo

This recipe has been reviewed by a healthcare professional for its nutritional balance and alignment with healthy eating principles.

4 Comments

  1. I love this, it is really tasty… give me a savoury breakfast (or large lunch) over a sweet one, every day of the week. We use silicon liners in our Ninja air fryer, as it makes cleaning so much easier. I couldn’t find frozen hash potatoes in the UK, so I had to shred potato – no hardship though, just keep an eye on the way that the potatoes are cooking in the air fryer. You don’t want to burn them 😁.

  2. I love savory breakfasts and this one is so much fun because you can customize it however you like it!

5 from 3 votes

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