Breakfast Meal Prep | Egg White Scramble + Sweet Potato Hash

This healthy breakfast meal prep recipe contains a turkey and egg white scramble alongside sheet pan sweet potato hash and is perfect to prep ahead of time to enjoy on those busy mornings.  Say hello to easier, healthier, and quicker breakfasts every morning! 

Breakfast Meal Prep | Easy and healthy Breakfast Meal Prep with egg whites scramble and sweet potato hash | A Sweet Pea Chef

You know what I love about mornings? Breakfast food. And coffee. That’s about it. The list of things I don’t like is endless. But when you love breakfast food and you hate mornings, you have to find a middle ground. Meal prep breakfast is the perfect middle ground for me. It gets me the breakfast food I love so much, but it also allows me to sleep in.

I have 3 morning scenarios I want to talk to you about.

Scenario no. 1:

You snooze your alarm because you want to get 5 more minutes of sleep. Then another 5 minutes. And another 5 minutes.

Eventually, you wake up. And you panic. You have to get the kids ready for school, to make coffee, to make sure everybody has their lunch box ready and to make sure everybody leaves the house on time.

You have no time for breakfast.

Now your kids will have to eat something on their way to school. And you and your husband will have to find a way to survive until lunch. That usually means eating something that is not healthy.

But you really needed those 15 minutes of sleep. I know you did. I need them, too.

Scenario no. 2:

You wake up when the alarm rings. You make coffee, you make breakfast, you make sure your kids are ready for school. Everything is fine. Except… you feel tired and your day just started. Oh, sleeping in would’ve been better.

But it wouldn’t have been because skipping breakfast is not a good option. Like ever.

No worries. I’m not here to judge you. I’m here to give you a better alternative. Ok? Ok!

Now picture this…

Scenario no. 3:

You sleep in a little longer. You wake up fresh. You have time for everything including a healthy breakfast. How does this sound?

Too good to be true?

I’m telling you scenario no. 3 is possible. You’ll just have to learn how to make breakfast meal prep.

Are you intrigued?

Good. Because I have a healthy breakfast meal prep recipe you can prep ahead of time and enjoy the delicious result during busy mornings.

Close up of egg whites being mixed with salt and pepper in a bowl. Separated ingredients for a make ahead breakfast including egg whites, spinach, ham, and cheese in separate bowls.


Learning how to meal prep breakfast is super easy.  I promise.

Don’t worry about meal prep ideas because I’ve got you covered. I have one recipe in this post plus 3 recommendations at the end to load you up.

Feeling less stressed already? Filled with hope?

Perfect!  That’s my goal.

Sweet potato diced into cubes and diced red onion on a baking sheet ready to be put in the oven and transformed into sweet potato hash.


Let me guess…You have no time to cook in the morning during busy weekdays, but you still want to enjoy a healthy breakfast?

I get you. I really do. That’s why I came up with some amazing breakfast ideas and meal prep breakfast recipes for you.

You don’t have to wait for the weekend to enjoy healthy breakfast meals. You also don’t have to constantly go through scenario no.2 and to be stressed from the moment you wake up.

The solution is meal prep.

Just make sure you have some time for to cook your make ahead breakfast during the weekends, when you actually have the time.  We like to set aside 2-3 hours of time on the weekends for our meal prep.  We get as much done as we can and that’s what we have for the rest of the week.  It works gret during football games so we can hang out, cook, and watch football.

Close up of spinach and ham being sauteed and tossed in the skillet to make egg whites scramble.Close up of breakfast meal prep that includes egg whites scramble with ham and spinach in the skillet.


But, if I have to make time for meal prepping breakfast, how am I saving time? Isn’t it better to spend 20 minutes in the morning and just make breakfast from scratch?

Is this what you’re thinking?

Trust me, I always try to save time and be as efficient as possible so I wouldn’t recommend meal prep if meal prep would waste your time.

It takes far less time to prep your meals ahead of time than to cook every meal from scratch. Especially when that meal is breakfast. People are more tempted to skip breakfast than to skip dinner. This is one of the many reasons make ahead breakfasts are such a good idea.  The food being ready to grab makes meal prep breakfast such a winner in the mornings.

How to healthy meal prep:

  1. Plan your healthy breakfast recipes menu
  2. Make a list of breakfast recipes
  3. Make a shopping list
  4. Shop for healthy ingredients
  5. Meal prep breakfast – I recommend doing this during the weekends or whenever you have free time in your schedule — even an hour will work!
  6. Store your healthy breakfast meals in meal prep containers to keep them as fresh as possible.

Simple, right?

Close up of a hand holding a meal prep container filled with egg whites scramble and sweet potato hash.3 meal prep containers filled with healthy make ahead breakfast meals. 2 of the meal prep containers contain egg whites scramble and sweet potatoes and the 3rd one contains egg whites scramble, sweet potato hash, a a few avocado slices.


Still not convinced? Let me give you an example, ok?

How to meal prep eggs:

  1. Make sure you have all the ingredients on hand. For the egg whites scramble you need – egg whites, ham, spices, and spinach.
  2. Season the egg whites with salt and pepper and whisk together.
  3. Add the egg whites to a skillet.
  4. Add the rest of the ingredients.
  5. Cook.
  6. Remove from the heat and let the egg whites scramble cool.
  7. Move the egg whites scramble into meal prep containers.
  8. Store in the fridge.

I like to enjoy the egg whites scramble with sweet potato hash. So, after I make the sweet potato hash, I add it next to the egg whites scramble in the meal prep containers.

This is it, peeps.

Delicious and healthy breakfast for every day of the week.

Now tell me this is not amazing.

Close up of a meal prep container that contains a make ahead breakfast. In the background can be seen other containers filled with the make ahead breakfast.View from above of 4 meal prep containers filled with make ahead breakfast. 2 containers contain only egg whites scramble with ham and spinach & sweet potato has while the other 2 also have a few avocado slices.


If you plan to meal prep often, you will probably want to invest in good quality meal prep containers that will keep your food fresh in the fridge. Because, let me tell you, spoiled food, microwave meltdowns, and leaky lids are no joke.

I have these glass meal prep containers and I LOVE them.  They’re durable, they’re re-heatable, they stack well, and they’re dishwasher safe.

Let’s have a quick glass vs. plastic meal prep analysis to make your job easier.

Plastic meal prep containers are…

  • Cheap;
  • Lightweight;
  • Great for eating on the go;
  • Multiple sizes available;
  • Recyclable.

Glass meal prep containers are…

  • Pricey, but more economical long term;
  • Not as good for eating-on-the-go;
  • Easy to clean;
  • Environmentally friendly;
  • Easier to reheat.

Where to buy meal prep containers:

  • Online. I got mine from Amazon.
  • In most grocery stores, in the kitchen appliances section.

View from above of 5 containers filled with make ahead breakfast ready to be stored in the freezer.Breakfast Meal Prep stored in meal prep containers and ready to be transferred to the freezer for storage.


One of the greatest things about healthy meal prep breakfast is that you get to enjoy a healthy breakfast every day. However, your breakfast becomes boring if it looks the same every single day. Am I right? That means you need more breakfast ideas. So how about 3 breakfast meal prep ideas? Sounds good?


I love muffins. And I would love to be able to turn every type of food into muffins. I’ll let you know if I find a way to do that but, in the meantime, try these Healthy Egg Muffin Cups.

Three baked egg muffin cups, stacked on top of eachother, ready to enjoy for a quick egg muffin cup on the go breakfast.

These Healthy Egg Muffin Cups make mornings easier. Not only that but they are healthy, pretty, and kids love them. Also, you can store them in the fridge for up to 5 days and in the freezer for up to 3 months. Get the recipe.


Frozen Breakfast Burritos  – Another great make ahead breakfast. These burritos are high in protein, they contain fiber and all kinds of healthy ingredients.

Make Ahead Frozen Breakfast Burritos | Looking for a healthy make ahead breakfast? I’ve got you covered with these healthy frozen breakfast burritos! Each burrito contains 13 grams protein, 5 grams of fiber, and is just 350 calories, making it a high protein, filling, and healthy make ahead breakfast option for your busy mornings! | A Sweet Pea Chef

They are also very filling and delicious. And they are very easy to make. You really have to add them to your breakfast meal prep ideas list. Get the recipe.


Last but by any means not least healthy meal prep breakfast, we have Pumpkin Pie Overnight Oats. This is one of those Fall-perfect breakfast recipes that is packed with amazing pumpkin flavors.

Pumpkin Pie Overnight Oats | pumpkin spice + oatmeal for a wonderful Fall breakfast. | A Sweet Pea Chef

And, let me tell you, learning how to meal prep breakfast bowls is another favorite time-savior trick of mine. Get the recipe.

Breakfast Meal Prep

5 from 1 vote
Breakfast Meal Prep | Easy and healthy Breakfast Meal Prep with egg whites scramble and sweet potato hash | A Sweet Pea Chef
Breakfast Meal Prep
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
Say hello to easier, healthier, and quicker breakfasts every morning!  This healthy breakfast meal prep recipe is perfect to prep ahead of time and enjoy the delicious results during those busy mornings.
Categories: 30 Minute Meal, Breakfast, Budget, Clean Eating, Grab n Go, Healthy Eating, Paleo
Difficulty: Easy
Keyword: breakfast meal prep, egg white scramble, meal prep breakfast
Servings: 5 meals
Calories: 217 kcal
Author: Lacey Baier
For the Egg White Scramble:
  • 16 egg whites (3 cups liquid egg whites)
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 2 tsp olive oil
  • 2 cloves garlic minced
  • 1/2 lb turkey or low sodium ham, cubed
  • 4 cups baby spinach
  • sliced avocado and/or salsa optional toppings
For the Sheet Pan Breakfast Sweet Potato Hash:
  • 3 sweet potatoes, cubed
  • 1/2 red onion, diced
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 2 green onions, sliced, for topping
For the Sheet Pan Breakfast Sweet Potato Hash:
  1. To get started on our sheet pan sweet potato hash, start pre-heating your oven to 425 degrees F and line a rimmed baking sheet with parchment paper.

  2. Onto our sheet pan, add the cubed sweet potatoes (leave the skin on for extra nutrients!), diced red onion, and minced garlic.

  3. Drizzle this with a little olive oil, some sea salt, and ground black pepper, and toss well to coat.
  4. Then, spread everything out into an even layer on the baking sheet for even roasting.

  5. Place this into the oven and roast for 25 to 30 minutes, tossing once halfway through. It’s fully cooked when the potatoes are golden and tender in the middle.
For the Egg White Scramble:
  1. In a medium bowl combine egg whites with sea salt and black pepper. Whisk this together until well mixed, then set aside. You can use freshly cracked egg whites or store-bought egg whites — both will work great.

  2. In a non-stick skillet, heat olive oil over medium-high heat.

  3. Add diced thick-cut turkey and cook, tossing frequently, until it’s golden brown, about 4-5 minutes. (I buy my turkey meat from the deli counter and ask for them to slice a large 1/3 inch slice that I cut down into bite-size pieces. It’s perfect for omelets and scrambles.)

  4. Add some minced garlic and cook, stirring frequently, for about 30 seconds, or until the garlic is fragrant.
  5. Now, add the fresh baby spinach, and cook until the spinach is mostly wilted, about 2-3 minutes.
  6. Pour your seasoned egg white mixture into the skillet and allow to cook, without stirring, until the mixture begins to set around the edges.

  7. Using a spatula, gently stir the eggs, forming large, soft curds. Continue cooking until the egg whites are cooked through, but still glossy, soft, and moist.
  8. Then, remove the pan from heat and allow to cool. Remember, the eggs will continue to cook even after removing from the heat so you don’t want them to look perfectly cooked all the way while the heat is still on.

  9. To prep our breakfasts for the week, start by dividing the roasted sweet potato hash into the meal prep containers (I usually get about 5 servings of 1/2 cup of this).

  10. On the other side of the meal prep containers, divide our egg white scramble into even portions.

  11. You can top the sweet potato hash with some sliced green onions, and then store this breakfast meal prep in the fridge for up to 5 days.  If you’d like to add a little extra good fat to the breakfast, top it with some sliced fresh avocado once it’s heated. Maybe a little salsa for some spice? 

Recipe Video

Recipe Notes

You can top the sweet potato hash with some sliced green onions, and then store this breakfast meal prep in the fridge for up to 5 days, making it a great grab and go healthy breakfast option. Just pop it in the microwave for 2 minutes, and you’ve got yourself a protein-packed breakfasts which contains 20 grams of protein, 5 grams of fiber, 5 grams of fat, and just 217 calories. If you’d like to add a little extra good fat to the breakfast, top it with some sliced fresh avocado once it’s heated. Maybe a little salsa for some spice? So easy, so good, and so good for you!

Nutrition Facts
Breakfast Meal Prep
Amount Per Serving (1 meal)
Calories 217 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 22mg7%
Sodium 1108mg46%
Potassium 808mg23%
Carbohydrates 20g7%
Fiber 3g12%
Sugar 5g6%
Protein 20g40%
Vitamin A 13365IU267%
Vitamin C 10.9mg13%
Calcium 66mg7%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use often and highly recommend.

Lacey Baier

Hey there! I’m Lacey Baier and I’d like to welcome you! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, as well as cleanish, my clean-eating supplement brand. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Austin, Texas with my husband and four kiddos. Let’s get started!

5 thoughts on “Breakfast Meal Prep | Egg White Scramble + Sweet Potato Hash

  1. This recipe calls for “sliced avocado topping” but only has the fat as 5 g! The picture shows about 1/4 of an avocado, but that would be 7.37 grams of fat ALONE – that tells me that even though the “sliced avocado topping” is listed as an ingredient (with no measurement, I might add), it is not calculated in the nutritional label. Which means that if you add any avocado to this recipe, the fat content will rise tremendously, and you will have to raise the number of carbs, protein, and calories that you have listed on the nutritional label.

    1. Hey Khaki! Thanks for pointing this out. Avocado will certainly raise the fat content. That’s why Lacey decided to make it an optional topping if anyone wanted some extra healthy fats. Adjust or leave out as you wish!

  2. Looks very tasty and I plan to try. Just would’ve preferred the see the food more than her while talking.

  3. How much is a serving? 1/2 cup of each? The nutrition label just says “serving size 1 meal”.

Comments are closed.

Recent Posts