Don’t have the time or energy to make a healthy and filling breakfast each morning? Make my Meal Prep Vegetarian Breakfast Bowls on Sunday, and all you need is five minutes to pop them in the microwave before heading out the door. These savory breakfast bowls are packed with protein, fiber, and any veggie toppings you want to add.
I’m never in the mood to cook a meal in the morning, so if I want something healthy and filling, meal prep is the only solution. These savory Vegetarian Breakfast Bowls are packed with protein, fiber, and other essential nutrients, making them a great way to start the day. They can easily be customized by adding your favorite veggies and other toppings, and the heated ingredients can even be mixed and thrown inside a breakfast burrito or taco.
Why You’ll Love This Hearty Breakfast Recipe
- Easy to prep ahead – I share a lot of sweet meal prep breakfast recipes, like baked oatmeal, but sometimes I crave something savory for breakfast first thing in the morning. These breakfast rice bowls are healthy, filling, and can be prepped up to 5 days in advance. Just pop one in the microwave for a minute or two, and you’ve got yourself a balanced breakfast that will help fuel your day.
- Packed with essential nutrients – These breakfast bowls are filled with healthy ingredients, including eggs, sweet potato, beans, and fresh veggie toppings. You can also throw in some cooked spinach or kale for even more vegetables.
- Can be customized – This breakfast bowl recipe can be easily customized to suit your preferences. For example, you can do scrambled, fried, or hard-boiled eggs, regular potatoes instead of sweet potatoes, whatever type of beans you prefer, and the toppings of your choice.
Why Your Body Will Love These Vegetarian Breakfast Bowls
Eggs – Eggs are a complete protein, which means they contain all nine essential amino acids the body needs to grow, develop, and repair itself. A diet rich in eggs can help improve muscle health and reduce the risk of malnutrition. Eggs are high in cholesterol, but studies show that for most people, they don’t actually raise bad cholesterol, LDL. Instead, they help boost the good kind of cholesterol, HDL.
Sweet Potatoes – Sweet potatoes contain potassium and magnesium, which help reduce blood pressure and stroke risk, and can also lower cholesterol. They’re packed with notable amounts of fiber and vitamins A, C, and B6. These nutrients help build immunity and reduce inflammation, among many other benefits.
Beans – Black beans are high in insoluble fiber, which helps bulk up the digestive system and prevent constipation. The fiber in beans also acts as a prebiotic, feeding the good bacteria in the large intestine and helping to eliminate toxins from the system. Black beans also contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can significantly reduce the chances of a stroke or heart attack.
Savory Breakfast Rice Bowl Recipe Ingredients
- Eggs – I prefer my eggs scrambled, so that is how I prepared mine, but you can prepare your eggs anyway you like. Tofu scramble can also be substituted, if you want to make these breakfast bowls vegan.
- Sweet Potato – You can use regular potatoes for this recipe, but I love sweet potatoes, so I chose to use them. I roast mine in the oven with a few spices, and they add a lot of flavor to this dish.
- Beans – Any beans can be used for these breakfast bowls. I love the combination of black beans and sweet potato, but pinto beans or even refried beans would be a great option. For this recipe, I tried out these seasoned, cooked beans I found at the grocery store (to help save time), and they worked great.
- Rice – I typically use white rice for this recipe, but brown rice or quinoa can also be used. Rice helps bulk this recipe up and make it a little more filling. Cauliflower can also be used, or a mixture of the two if you prefer.
- Optional Toppings – In addition to the main ingredients, I also enjoy adding some extra toppings. Avocado and pico de gallo really help freshen things up. Hot sauce would also work well. You can also add some spinach or kale for an extra boost of green. My favorite way to add spinach is to mix it in with the hot rice.
How To Make Savory Vegetarian Breakfast Bowls
- Pre-heat oven to 450 degrees F. Wash the sweet potatoes well and peel them, if desired. Dice sweet potato into small, bite-sized pieces and place on a large baking sheet. Toss with olive oil, salt, pepper, cumin, paprika, and granulated garlic until sweet potato is fully coated. Place the sweet potato in the oven and bake until it is fork-tender and just starting to brown, about 35-40 minutes.
- Prepare the eggs while the sweet potato is roasting. I like to do two eggs per bowl, so a total of 8 eggs if I’m making four breakfast bowls. I scramble mine over medium heat with some cooking spray, salt, and pepper. Once the eggs are done, turn the heat off and then sprinkle the shredded cheese on top. Cover for a few minutes to let it melt.
- Assemble the bowls: to each breakfast bowl, add 1/3 cup cooked rice, two eggs (1/4 of the scrambled eggs), 1/4 of the roasted sweet potatoes (approximately 1/2 cup), and 1/2 cup of beans.
- These bowls can be enjoyed immediately or placed into meal prep containers and stored in the refrigerator for up to 5 days. I prefer to add my fresh toppings after reheating my breakfast bowl, but you are welcome to add them during assembly if you like. Once ready to eat, place in the microwave for 1-2 minutes and enjoy with your favorite toppings
Recipe Frequently Asked Questions
- This recipe is gluten-free.
- Make this recipe vegan by using tofu scramble instead of regular eggs and your favorite vegan shredded cheese.
- How many bowls does this recipe make? This recipe yields four breakfast bowls, but it can easily be adapted to make more or fewer servings.
- How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
- Can other vegetables be added? Yes, you can easily add in some cooked vegetables. I would suggest spinach or kale, but most any veggies will work.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Easy Breakfast Recipes?
Pumpkin Orange Cranberry Breakfast Cookies
High Protein Cottage Cheese Egg Salad
Peanut Butter and Jelly Overnight Oats
Ginger Garlic Edamame Avocado Toast
Print
Meal Prep Vegetarian Breakfast Bowls
- Total Time: 55 minutes
- Yield: 4 1x
- Diet: Vegetarian
Description
Don’t have the time or energy to make a healthy and filling breakfast each morning? Make my Meal Prep Vegetarian Breakfast Bowls on Sunday and all you need is five minutes to pop them in the microwave before heading out the door. These savory breakfast bowls are packed with protein, fiber and any veggie toppings you want to add.
Ingredients
- 8 extra large eggs
- 1/2 cup shredded cheese
- 2 cups cooked beans, store-bought or homemade
- 1 1/3 cups cooked rice, or grain of choice
- Cooking spray
- Salt and pepper
- Optional toppings: avocado, pico de gallo, hot sauce, sour cream, salsa, etc…
Roasted Sweet Potato
- 4-5 cups diced sweet potato (about one large sweet potato)
- 1 tablespoons olive oil, or more if needed
- 1/2 teaspoon salt
- 1/2 teaspoon granulated garlic
- 1/2 teaspoon paprika
- 1/4 teaspoon cumin
Instructions
- Pre-heat oven to 450 degrees F. Wash sweet potatoes well and peel, if desired. Dice sweet potato into small, bite sized pieces and place on a large baking sheet. Toss with olive oil, salt, pepper, cumin, paprika and granulated garlic until sweet potato is fully coated. Place in the oven and bake until sweet potato is fork tender and just starting to brown, about 35-40 minutes.
- Prepare the eggs while the sweet potato is roasting. I like to do two eggs per bowl, so a total of 8 eggs if I’m making four breakfast bowls. I scramble mine over medium heat with some cooking spray, salt and pepper. Once eggs are done, turn the heat off and then sprinkle on the shredded cheese, cover for a few minutes to let melt.
- I didn’t include this in the breakfast bowls that I photographed for this post, but if you want to add extra veggies, I would recommend stirring some spinach or kale into your hot rice, immediately after it has been cooked, so it wilts and mixes in easily.
- Assemble the bowls: to each breakfast bowl, add: 1/3 cup cooked rice, two eggs (1/4 of the scrambled eggs), 1/4 of the roasted sweet potatoes (about 1/2 cup) and 1/2 cup beans.
- These bowls can be enjoyed immediately, or placed into meal prep containers and stored in the refrigerator for up to 5 days. I prefer to add my fresh toppings after I have re-heated my breakfast bowl, but you are welcome to add them during assembly, if you like. Once ready to eat, place in the microwave for 1-2 minutes and enjoy with your favorite toppings.
- Prep Time: 15 mins
- Cook Time: 40 mins
- Category: Breakfast, Vegetarian
- Method: Stovetop, Oven
- Cuisine: American
Leave a Reply