Say hello to easier, healthier, and quicker breakfasts! This healthy breakfast meal prep recipe contains a turkey and egg white scramble alongside sheet pan sweet potato hash. It's perfect to prep ahead to enjoy on busy mornings.
You know what I love about mornings? Breakfast food. And coffee.
This egg white scramble makes a great breakfast meal prep. It gets me the breakfast food I love so much and allows me to eat it whenever I want.
In This Post You'll Find:
Reasons You'll Love It
- Easy to prepare
- Stores easy in the fridge
- BHot breakfast made easy
- It's healthy, contains protein, Paleo and Gluten-Free
Watch Me Make This Egg White Scramble Meal Prep
Ingredients Notes
Egg Whites: The main ingredient for an egg white scramble. I love using egg whites to add extra protein without increased fat, especially if someone has macros that require a higher amount of protein.
Turkey: I use turkey in this scramble, but you can use ham or mushrooms if you prefer.
Spinach: I also love adding a little spinach to my egg whites. You could swap for mushrooms, bell peppers, potatoes, or even use all.
How To Make Egg White Scramble Meal Prep
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 extra recommendations at the end to load you up.
For the Egg White Scramble:
Step 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, but pre-separated egg whites are much easier.
Step 2: In a non-stick skillet, heat olive oil over medium-high heat.
Step 3: Add diced thick-cut turkey and cook, tossing frequently, until it’s golden brown, about 4-5 minutes.
Step 4: Add some minced garlic and cook, stirring frequently, for about 30 seconds, or until the garlic is fragrant.
Step 5: Now, add the fresh baby spinach, and cook until the spinach is mostly wilted, about 2-3 minutes.
Step 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.
Step 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.
Step 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.
Step 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 ½ cup of this).
Step 10: On the other side of the meal prep containers, divide our egg white scramble into even portions.
Step 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?
For the Sheet Pan Breakfast Sweet Potato Hash:
Step 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.
Step 2: Onto our sheet pan, add the cubed sweet potatoes (leave the skin on for extra nutrients!), diced red onion, and minced garlic.
Step 3: Drizzle this with a little olive oil, some sea salt, and ground black pepper, and toss well to coat.
Step 4: Then, spread everything out into an even layer on the baking sheet for even roasting.
Step 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.
Pro Tip: Start the sweet potatoes before getting started on the egg white scramble, as they will take longer to roast.
This is it, peeps.
Delicious and healthy breakfast for every day of the week.
How To Choose The Perfect Meal Prep Container
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. I also created this guide to the best meal prep containers that walks through all the options and which ones are the best.
More Breakfast Meal Prep Recipes
One of the greatest things about healthy meal prep breakfast is that you get to enjoy a healthy breakfast every day.
Here are some other great meal prep ideas if you'd like to swap some out to keep some variety.
- Healthy Egg Muffin Cups (Great for Meal Prep!)
- Frozen Breakfast Burritos (Healthy Make Ahead Breakfast!)
- Make-Ahead Freezer Breakfast Sandwiches
- How to Make Protein Pancakes + 4 Easy Protein Pancake Recipes
- 6 Best Overnight Oats Recipes - Easy Make-Ahead Breakfast Recipes
Egg White Scramble Meal Prep
Equipment
- Glass Meal Prep Containers
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
For the Egg White Scramble:
- 16 egg whites (3 cups liquid egg whites)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 2 teaspoon olive oil
- 2 cloves garlic minced
- ½ lb turkey or low sodium ham, cubed
- 4 cups baby spinach
- sliced avocado and/or salsa optional toppings (not included in nutrition)
For the Sheet Pan Breakfast Sweet Potato Hash:
- 3 sweet potatoes, cubed
- ½ red onion, diced
- 1 clove garlic, minced
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 2 green onions, sliced, for topping
Instructions
For the Sheet Pan Breakfast Sweet Potato Hash:
- 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.
- Onto our sheet pan, add the cubed sweet potatoes (leave the skin on for extra nutrients!), diced red onion, and minced garlic.
- Drizzle this with a little olive oil, some sea salt, and ground black pepper, and toss well to coat.
- Then, spread everything out into an even layer on the baking sheet for even roasting.
- 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:
- 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.
- In a non-stick skillet, heat olive oil over medium-high heat.
- 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 ⅓ inch slice that I cut down into bite-size pieces. It’s perfect for omelets and scrambles.)
- Add some minced garlic and cook, stirring frequently, for about 30 seconds, or until the garlic is fragrant.
- Now, add the fresh baby spinach, and cook until the spinach is mostly wilted, about 2-3 minutes.
- Pour your seasoned egg white mixture into the skillet and allow to cook, without stirring, until the mixture begins to set around the edges.
- 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.
- 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.
- 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 ½ cup of this).
- On the other side of the meal prep containers, divide our egg white scramble into even portions.
- 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?
Khaki
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.
Lacey Baier
Avocado will certainly raise the fat content, but it is an optional topping if you'd like to add extra healthy fats. Adjust or leave out as you wish!
Ma
Looks very tasty and I plan to try.
Lacey Baier
Awesome!
Shannon
How much is a serving? 1/2 cup of each? The nutrition label just says “serving size 1 meal”.
Lacey Baier
In the directions, I explain how to split everything out into 5 different meals, which is how the nutrition information is divided as well.
Bryan
Another great recipe Lacey! I'll definitely try this out for breakfast soon, thanks
Lacey Baier
Thanks, Bryan!