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

Breakfast Meal Prep

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
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 5 meals
Calories 217 kcal
Author Lacey Baier

Ingredients

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

Instructions

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.