Go Back
Close-up of a potato sausage and egg white bowl showing crispy baked potato pieces, smashed avocado, and a fork
Print Recipe

Potato, Sausage, and Egg White Bowls

A high-protein breakfast bowl with fluffy egg whites, turkey sausage, baked potato, roasted bell peppers, and smashed avocado. 38 grams of protein and 367 calories per bowl, and easy to meal prep for the week!
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Servings: 1 bowl
Calories: 367kcal

Ingredients

  • 1/2 medium russet potato baked (100g)
  • 1/4 cup bell pepper chopped (45g)
  • 1 cup liquid egg whites 240g
  • 2 Jimmy Dean turkey sausage links chopped
  • 1/4 cup avocado smashed (30g)

Instructions

  • Preheat the oven to 400F. Line a rimmed baking sheet with parchment paper. Wash, scrub, then dry the potato. Cut it in half, then spray with a light mist of olive oil and sprinkle with kosher salt.
  • Place the halves face down on the parchment and poke the skin several times with a fork. Add the chopped peppers to the same pan and bake for about 25-30 minutes (depending on the size of your potatoes, of course). When they're done, they'll be very tender when you poke them. (If using leftover baked potatoes, and we often are, just throw your bell pepper in the air fryer for 5-10 minutes at 400F.)
  • Heat a nonstick skillet over medium-high heat. Add a mist of oil spray. Add the liquid egg whites, salt, and pepper. Let them cook for a minute before stirring and scrambling.
  • Push the whites to one side and add the chopped sausage. Cook until the eggs are set and the sausage is browned. Add more salt and pepper to taste.
  • Chop the baked potato and add it to the bowl. If using pre-baked potatoes, I love to chop, spray, season with salt and pepper, and air fry or even pan fry for 5 minutes or so to crisp them up a bit.
  • Build each bowl with about 1/2 a baked potato, chopped (100g), 1 cup of scrambled whites (240g), 2 sausage links, 3 Tbsp cooked peppers (30g), and 1/4 cup avocado (30g). Drizzle with any sauce you have and love! We love homemade green sauces, chipotle cream, tzatziki, or sriracha!

Notes

GF/DF: Yes!
PREP: If prepping these for the week, build each bowl in a lidded container, leaving the avocado off to add fresh. When ready to eat, you can microwave the whole bowl, OR add the whites to a bowl to microwave while throwing the potatoes, sausage, and bell pepper in the air fryer for a yummier texture!
Search MyFitnessPal, MacrosFirst, or Lose It: Lillie Eats and Tells Potato Sausage and Egg White Bowls

Nutrition

Serving: 1bowl | Calories: 367kcal | Carbohydrates: 27g | Protein: 38g | Fat: 10g | Fiber: 4.6g