This sausage egg breakfast bowl is one of the easiest ways to start your day strong.

Simple ingredients, fast cooking, and packed with protein so you stay full longer. It’s the kind of meal you can rely on without overthinking it.

If you need a breakfast that actually holds you over, this is it.

• Protein: ~45g per serving
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Servings: 1–2
• Difficulty: Easy

Dad Check:

✓ High Protein — YES
✓ Keto Friendly — YES
✓ Kid Approved — YES
✓ Under $15 — YES
✓ Low Carb — YES

Ingredients

• 4 large eggs
• 1/2 cup egg whites
• 1/2 lb sausage (sage or breakfast sausage)
• 1/2 cup shredded cheese (cheddar or blend)
• Optional:
• diced potatoes
• peppers
• onions

Sauce Options

Use any of these:

→ Simple Breakfast Sauce
→ High Protein Garlic Sauce
→ Sriracha Mayo
→ Smoky Chipotle Yogurt Sauce

Instructions

1. Cook sausage in a pan over medium heat until browned.
2. Remove excess grease if needed.
3. Add optional vegetables and cook.
4. Whisk eggs and egg whites together.
5. Pour into pan and cook gently.
6. Add cheese and mix until melted.
7. Serve immediately.

Pro Tip

Cook the sausage first and build everything around it.

The fat from the sausage adds flavor to the eggs and everything else in the pan.

That’s what makes this bowl taste better without extra effort.

Protein Breakdown

This meal delivers approximately 45g of protein per serving.

Protein Sources:

• Eggs (4 large): ~24g protein
• Egg Whites (1/2 cup): ~12–13g protein
• Sausage: ~10–12g protein
• Cheese: ~6–8g protein

Total: ~45g protein per serving

How to Adjust:

• Add more egg whites → increase protein without fat
• Add more sausage → increase calories and flavor
• Reduce cheese → lower fat

Meal Prep Tips

• Pre-cook sausage for faster mornings
• Store for up to 3 days
• Reheat gently to avoid overcooking eggs

Looking for more high protein meals? Check out High Protein Meals (40g+ Protein) →