Description
This Low-Calorie High-Protein Breakfast Bowl is a nutritious and satisfying morning meal packed with 45 grams of protein to keep you energized throughout the day. Combining egg whites, turkey sausage, quinoa or cauliflower rice, and fresh vegetables, it offers a perfect balance of flavors and textures while staying low in calories and fat.
Ingredients
Scale
Egg White Scramble
- 1 cup liquid egg whites
- 1 cup fresh spinach
- 1/4 cup diced bell peppers
- Salt and black pepper to taste
- 1/4 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
- Nonstick cooking spray
Protein & Base
- 3 ounces cooked turkey sausage crumbles
- 1/2 cup cooked quinoa or cauliflower rice
- 1/2 cup low-fat cottage cheese
Instructions
- Prepare the Vegetables: Heat a nonstick skillet over medium heat and lightly coat with cooking spray. Add the fresh spinach and diced bell peppers and sauté for 1 to 2 minutes until they soften and release their flavors.
- Cook the Egg Whites: Pour the liquid egg whites into the skillet over the softened vegetables. Season with salt, black pepper, garlic powder, and smoked paprika. Gently stir the mixture continuously while cooking until the egg whites are fully set and cooked through.
- Warm the Base: If using quinoa or cauliflower rice, warm it up separately until hot and ready to serve.
- Assemble the Bowl: Place the warmed quinoa or cauliflower rice at the base of your serving bowl. Top with the cooked egg white scramble and turkey sausage crumbles. Finally, add the low-fat cottage cheese either on the side or gently stirred into the bowl for added creaminess.
- Serve: Serve the breakfast bowl immediately while it’s warm for the best taste and texture.
Notes
- Substitute cauliflower rice for quinoa to reduce calories further.
- Replace turkey sausage with grilled chicken breast or lean ground turkey if preferred.
- Add hot sauce or salsa to enhance flavor without significantly increasing calories.
