Breakfast Bowl
Published March 17, 2023 • Updated March 11, 2026
This post may contain affiliate links. See my disclosure policy.
I prep 10 of these keto breakfast bowls in about 20 minutes, then stash them in the fridge or freezer. When morning hits, I just crack in an egg, stir, and microwave for under two minutes.
I started meal prepping these because I am not a morning person. I needed something I could grab half-asleep and still end up with a real, hot, protein-packed meal. After testing a bunch of setups, I landed on this: cook the sausage and vegetables once, portion everything into containers, and let future-me handle the egg part. The whole batch takes about 20 minutes, and I get 10 grab-and-go containers out of it.
Here is what most meal prep recipes get wrong: they pre-scramble the eggs and pack them with everything else. By day 2, those eggs are rubbery and watery. I do it differently. Each container has the sausage, peppers, and cheese ready to go, but the egg goes in fresh right before you cook it. Crack in one or two, stir, microwave for 1 minute 45 seconds. That is it. Under two minutes from fridge to fork. The eggs come out fluffy every single time, even on day 5. I have been doing this for years now, and the simplicity is what keeps me coming back. No dishes beyond the container you eat out of, no measuring, no thinking.
I used to buy the Jimmy Dean bowls when I was in a pinch. They were fine, but once I read the ingredient label (preservatives, fillers, potatoes bumping the carbs to 16g per serving), I figured I could do better. At around $3.50 per store-bought bowl vs roughly $1.50 for my homemade version, the savings add up fast over a month of weekday mornings. My version uses real food: eggs, sausage, vegetables, cheese. I control everything that goes in, and at 3-4g net carbs per container, the macros are not even close.
The beauty of this system is how customizable it is. I have swapped in chorizo, tried turkey sausage for lower fat weeks, and gone heavy on the peppers when I had extra from the garden. My husband prefers his with pepper jack and a drizzle of sriracha on top. If you like variety, just make two different batches with different proteins and alternate through the week. I detail all my favorite swaps in the customization section below.
If you are looking for more keto meal prep ideas, my sausage breakfast casserole uses a similar flavor profile but feeds a crowd. For something portable, try my mini frittatas or instant pot egg bites. My breakfast quesadillas are another grab-and-go favorite, and if you want to switch up the protein, my smoked salmon scramble is a nice change of pace.
How to meal prep keto breakfast bowls
- Prep your vegetables. I dice the bell peppers and onion while the sausage cooks. If you have other vegetables on hand (zucchini, mushrooms), chop those too.
- Cook the protein. I use breakfast sausage in this recipe, but bacon, turkey sausage, or chorizo all work. Cook until browned through, then set aside.
- Saute the vegetables. Same skillet, same grease (that is where the flavor lives). Cook until just softened, then toss the protein back in and stir. Remove from heat and let it cool a few minutes.
- Portion it out. I use 1 to 1.5 cups of the mixture per container, then top with shredded cheddar. I get about 10 containers from one batch.
- Store. Lid on, straight to the fridge or freezer.
- To eat, crack 1-2 eggs on top, stir, and microwave for 1 minute 45 seconds (stirring halfway). If you do not have a microwave, I have had good results baking at 350 degrees F for 15-20 minutes in an oven-safe dish.
Freezer note: If you plan on freezing these, skip the Mason jars. I learned this the hard way. Glass can crack when the mixture expands. Use plastic containers, silicone bags, or zip-top bags instead. For best results, flash freeze the filled containers uncovered for 30 minutes on a sheet pan before sealing with lids.
Explore 683+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
2 pounds ground breakfast sausage or pork -
1 teaspoon salt
-
1 teaspoon onion powder
-
1/2 teaspoon black pepper
-
1 red bell pepper
-
1 green bell pepper
-
1 medium onion
-
3 cloves garlic, minced
-
8 oz sharp cheddar cheese, grated
-
10 - 20 eggs
Step by Step Instructions
Step by Step Instructions
Cook sausage
In a large skillet over medium high heat, add sausage. Break up and crumble. Let cook until almost cooked through. Then add in seasonings: salt, onion powder and pepper. Stir to combine. Continue cooking until sausage is browned and cooked through. Remove from the skillet into a large bowl and set aside.
- 2 pounds ground sausage
- 1 teaspoon salt
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
Chop vegetables
While the sausage is cooking, dice red and green bell pepper, removing stems and seeds. Peel and dice onion. Set aside.
- 1 red bell pepper
- 1 green bell pepper
- 1 onion
Sauté vegetables
Return skillet that cooked the sausage back to the stovetop. Turn to medium high heat and add diced vegetables. Season with a pinch or two of salt and stir. Let cook, stirring occasionally until vegetables are tender.
Mix together
Return cooked sausage back into the skillet with the sautéed vegetables. Stir to combine. Remove from heat.
Assemble breakfast containers
Using a mason jar or meal prep container, add 1 to 1 1/2 cups of the sausage and vegetable mixture to each container. Evenly divide shredded cheddar cheese between all containers. Secure the lid and store in the refrigerator or freezer.
- 8 oz shredded cheese
To prepare a breakfast bowl
To the jar or container, crack in 1-2 eggs. Stir to combine. Microwave on high for 1 minute. Stir to distribute contents. Microwave for 45 more seconds or until egg is cooked. Enjoy!
- 1-2 eggs
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Your Macros. Your Recipes. Calculated in 60 Seconds.
Get personalized keto macros and instantly see which recipes fit your targets. No more guessing what to eat.
Get My Macros + Recipes →Frequently Asked Questions
Are Jimmy Dean bowls keto-friendly?
I used to grab these in a pinch, and they are fine for convenience. But when I looked at the label, I saw preservatives, fillers, and 16g of carbs per serving (mostly from potatoes). My homemade version uses real sausage, fresh vegetables, and cheese. I control the ingredients, the portions are bigger, and at 3-4g net carbs per container the macros are significantly better.
Can I use riced cauliflower instead of vegetables?
I have done this and it works really well as a low carb potato replacement. I saute the riced cauliflower in the same skillet until the moisture cooks off (about 4-5 minutes), then mix it with the sausage. It adds bulk and makes each container feel more substantial without adding many carbs.
How do I reheat without a microwave?
I have tested this in the oven and it works great. Transfer the contents to an oven-safe dish, crack in your eggs, and bake at 350 degrees F for 15-20 minutes. My containers are not oven-safe, so I just dump it into a small baking dish. Takes a bit longer than the microwave, but the eggs come out fluffier this way.
Can I use pre-cooked sausage to save time?
I do this all the time when I am in a rush. Pre-cooked sausage links (I like Applegate or AmyLu's chicken sausage) just need to be sliced and warmed through. It cuts the active cooking time down to about 10 minutes. The flavor is a little different than raw sausage browned in a skillet, but it is still really good.
What is the best sausage brand for keto?
I have tried a bunch. For raw sausage, I usually grab whatever breakfast sausage has the lowest carb count at my store (check the label, some sneak in sugar). For pre-cooked, I keep Applegate chicken and apple sausage in my fridge. AmyLu's chicken sausage is another one I reach for. Both are under 2g carbs per link. If you end up with extra sausage, my keto sausage cheddar biscuits are a great way to use it.
Can I make these dairy-free?
I have made a batch without cheese for a friend who is dairy-free, and they still tasted great. The sausage and vegetables carry plenty of flavor on their own. I added sliced avocado on top after microwaving, which gave it that creamy element I was missing from the cheese. Nutritional yeast is another option if you want a cheesy flavor without actual dairy.
How many carbs are in a homemade keto version?
My version comes in around 3-4g net carbs per container, depending on which vegetables I use. That is a huge difference from the Jimmy Dean bowls at 16g (those have potatoes). I keep it low by sticking to bell peppers and onion as my main vegetables and skipping anything starchy.
How do I keep the vegetables from getting soggy by day 3-4?
I had this problem early on, especially with bell peppers releasing liquid as they sat. Two things fixed it for me. First, I cook the peppers a bit longer than you would think, until most of the moisture has cooked off. Second, a reader named Stephanie taught me to drain the sauteed vegetables before mixing with the sausage. I do the longer cook method because it is one less step, but draining is faster if you are in a rush. Either way, my containers on day 4 and 5 hold up without that watery pool at the bottom.
Four batches in and last week I tried pepper jack instead of sharp cheddar, the heat comes through even cold from the fridge. Not going back to regular cheddar. Making another round Sunday.
These brought back my old Saturday diner breakfast so hard I almost cried into the mason jar.
Tried four or five make-ahead breakfast recipes over the past few months and this is the first one where reheating doesn't wreck the texture. The sausage and pepper mix holds up, and cracking a fresh egg in takes about 30 seconds. Only thing I'd change: I cut the cheddar in half and liked it better that way.
I make a double batch most Sundays to get through the week, but want to start freezing some for the busy weeks. Does the cheddar get grainy after freezing, or does it reheat okay?
Cheddar holds up fine in this. I've pulled frozen batches after 2-3 weeks and no graininess. Just stir it well after microwaving, the oils can separate a bit but it comes back together.
Probably on batch eight or nine at this point (I meal prep Sundays so it just keeps happening), and the only real tweak I've made is draining the bell peppers after sauteing, the liquid was making everything soggy by day four. Good, not perfect, but it's on the weekly rotation and that's the real endorsement.
Yeah, the pepper liquid is sneaky. I cook mine down a bit longer to drive off the moisture but draining is faster honestly. Either way, batch nine is serious commitment.
Almost two years into keto and breakfast was the one thing I genuinely missed. Not the drive-through, just something warm in the morning. I made a big batch Sunday and ended up with 10 jars in my fridge, and I keep stopping to look at them like they are not real. Sausage, bell peppers, cheddar, then crack an egg in and microwave it. Had two this week and already looking forward to the rest. First time in two years breakfast actually feels like breakfast.
10 jars ready to go is such a good feeling. I do the same thing, just open the fridge and feel weirdly prepared. Glad breakfast is back!
The straight sided ball jars are perfectly fine to freeze stuff in. But they have to be the straight sided ones. People been doing it for many many years.
Yep, the shoulder ones crack right at that curve when the food expands. Straight sides all the way.
What a great idea, Annie! My daughter doesn't have a microwave. (i don't know how she does it!) Do you have any idea what temp and time she might try for cooking in her oven? Thank you for all you do.
I would try baking them in the oven at 350 degrees F for 15-20 minutes.