Savory Southwest Breakfast Bowl

At CrossFit Hampton Roads, we understand that mornings can be hectic, and finding time for a nutritious breakfast isn't always easy. That's why I love this Southwest Breakfast Bowl—a simple, delicious, and gluten-free meal prep option designed to keep you energized and on track with your fitness goals. Packed with 30g of protein and 13g of fiber, it's the perfect way to start your day strong, whether you're heading to the gym or managing a busy schedule. Read all the way through this bad boy - there is even a grocery list at the end!

Why This Recipe Works

• 30g of Protein per Bowl – Essential for recovery, strength gains, and muscle retention.
• 13g of Fiber – Keeps digestion smooth and keeps you full longer.
• Gluten-Free – Made with whole, naturally gluten-free ingredients.
• Easy for Beginners – No special tools or complicated techniques.
• Cost-Effective – Bulk-prep friendly with ingredients found at Aldi, Costco, or Food Lion

Recipe: Savory Southwest Breakfast Bowl (6 Servings)

Macros per Serving:

• Calories: ~420
• Protein: 31g
• Fiber: 13g
• Gluten-Free: Yes

Ingredients:

• 3 medium sweet potatoes, diced
• 1½ red bell peppers, diced
• 1½ cups canned black beans, rinsed and drained
• 3 cups liquid egg whites (or 15 egg whites)
• 6 whole eggs
• 18 oz chicken sausage, sliced (e.g., Aidells Chicken & Apple or Applegate)
• 2–3 cups baby spinach
• ¾ cup salsa (check label for gluten-free)
• 1½ tbsp olive oil
• Salt, pepper, garlic powder, cumin (to taste) - quantities for those listed below

‍Instructions:

1. Roast the Sweet Potatoes

Preheat your oven to 400°F. Toss diced sweet potatoes with olive oil, 1/2t garlic powder, 1/2t cumin, 3/4t salt, and 1/4t pepper (optional 1/4t smoke paprika (this is a London favorite spice!). Spread them on a baking sheet and roast for 25–30 minutes until golden and tender.

2. Cook the Sausage & Veggies

While the potatoes roast, sauté the chicken sausage slices in a large skillet over medium heat until browned (5–7 minutes). Add bell peppers, season with 1/2t pepper and salt, cook until soft. Stir in spinach and black beans, cooking until spinach wilts. Add hot sauce if thats your jam.

3. Scramble the Eggs

Whisk eggs and egg whites together with a pinch of 1/4t cumin and 1/2t salt. Scramble in a non-stick skillet until just set.

4. Assemble Your Bowls

Divide sweet potatoes, sausage-veggie mix, and eggs evenly among 6 containers. Top each with 2 tbsp of salsa.

5. Cool & Store

Allow to cool before sealing containers. Store in the fridge for up to 4 days. Reheat in the microwave for 1–1.5 minutes.

Grocery List (for 6 Servings):

Produce:

• 3 medium sweet potatoes
• 1½ red bell peppers
• 1 small container baby spinach

Proteins:

• 18 oz chicken sausage (gluten-free)
• 6 whole eggs
• 3 cups liquid egg whites (or 15 egg whites)

Pantry:

• 1 can black beans (15 oz)
• ¾ cup salsa (check label for gluten-free)
• Olive oil
• Garlic powder, cumin, salt, pepper

Pro Tips for Meal Prep Success:

• Want extra carbs? Add a scoop of cooked rice or quinoa.
• Make it spicy. Use hot salsa or add chopped jalapeños.
• Add avocado before serving for healthy fats — but skip it if prepping more than 3 days out.
• Prep like a Pro - Let the salsa do some of the flavor lifting — so don’t go overboard with the dry spices. You can always add more after reheating if needed.

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