By: Denise Bustard16 Comments
Posted: 3/23/21Updated: 3/23/21
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Start the day off right with these low carb breakfast meal prep bowls! Sautéed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 8 g net carbs.
While many people reach for fruit first thing in the morning, I personally love a good veggie-packed breakfast. Favorites include this Instant Pot breakfast casserole to these breakfast quesadillas, as well as these low carb breakfast meal prep bowls.
With sausage, portobellos, asparagus and zucchini, you get a ton of veggies in these breakfast bowls. They are quite filling, but still light. And if you are watching your carb intake, these are great for you! Only 11 g carbs (8 g net carbs).
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Reasons you'll ♡ this recipe
- it's simple to prepare in one pan, is filling and works well for meal prep
- it has only 8 g net carbs and works for a low carb diet
- it's a great egg-free option that will still fill you up!
Ingredient notes
- sausages- I've used spicy Italian sausages for these bowls, and they help to flavor the veggies. You can use your favorite sausages, though if you are following a low carb diet, it would be a good idea to look for sneaky carbs in the sausages.
- portobellos- these large mushrooms get a 'meaty' texture when roasted, and add great flavor to these bowls. You can swap them for quartered button or cremini mushrooms if you'd like.
- vegetables- asparagus and zucchini keep the carbs low and bulk out the breakfast bowls. Swap for broccoli, cauliflower or bell peppers.
- seasoning- the vegetables are only lightly seasoned as we found the sausages to bring big flavors to the bowls; you could add one of these 7 seasoning blends to the vegetables for added flavor.
Step by step directions
- Start by cooking your sausages in a frying pan, according to the package directions.
- If you have lots of grease leftover from the sausage, drain it off. If it's just a little bit, use it to sauté the portobellos (YUM!)
- Sauté portobellos, then remove from the pan.
- Add the rest of the veggies and sauté.
- Portion everything out into meal prep containers.
Done! It's kind of like a breakfast stir fry, except there isn't even a sauce! I kept it simple with the seasoning since the sausages have so much flavor. You could add in some herbs or seasoning blends to add a bit more flavor to the veggies if you'd like!
Storage & reheating
After cooking through and portioning out, allow the meal prep bowls to cool completely.
- fridge- store in meal prep containers in the fridge for up to 4 days.
- freezer- I don't love freeze/thawed zucchini (gets slimy!); the other vegetables should freeze alright after thawing. Freeze in meal prep containers for up to 1 month.
- thaw- thaw overnight in the fridge.
- reheat- heat in the microwave until steaming hot; mix everything up and enjoy
Meal prep containers: I lovethese ones
Variations
- add in some cauliflower rice
- cook them on the grill or in an air fryer if you don't want to heat up your stove top
- serve with salsa or ranch dip
- add in some extra seasoning (maybe one of these spice blends?), or even sprinkle with feta for extra flavor
- swap the sausage for scrambled eggs
- swap the portobellos for button or cremini
- swap the zucchini and asparagus for broccoli, cauliflower, bell peppers or any other lower carb veg
More low carb meal prep ideas
- Low Carb Greek Turkey Meal Prep
- 26 Low Carb Recipes You Can Meal Prep
- How to Cook Asparagus
- Classic Basil Pesto
- Cobb Salad Recipe
- Balsamic Grilled Zucchini with Parmesan
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Low Carb Meal Prep Breakfast Bowls
4.91 from 11 votesPrep Time: 20 minutes mins
Cook Time: 20 minutes mins
Total Time: 40 minutes mins
Print Rate
Start the day off right with these low carb breakfast meal prep bowls! Sauteed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 11 g carbs.
4
Ingredients
- 4 Italian sausages
- 2 tablespoons olive oil (divided)
- 2 portobello mushrooms sliced into strips
- ½ red onion diced
- 1 zucchini cut into bite-sized pieces
- 1 bunch asparagus chopped into bite-sized pieces
- salt & pepper
- ¼ teaspoon red pepper flakes
Instructions
Cook sausages according to package directions. Set aside to cool.
If needed, remove excess grease from the pan. Add olive oil and cook portobello mushrooms until cooked through (5-7 minutes). Remove from the pan and set aside to cool.
Add another tablespoon of olive oil and add the red onion, zucchini and asparagus. Season with salt and pepper, and if desired, red pepper flakes.
Cook until softened, 5-7 minutes.
Divide all ingredients between four meal prep containers.
Storage
Store in a sealed container in the fridge for up to 4 days.
To Serve
Heat until steaming hot. Enjoy!
Nutrition Information
Serving: 1bowl, Calories: 392kcal, Carbohydrates: 11g, Protein: 18g, Fat: 28g, Saturated Fat: 9g, Cholesterol: 60mg, Sodium: 582mg, Potassium: 528mg, Fiber: 3g, Sugar: 6g, Vitamin A: 985IU, Vitamin C: 16.1mg, Calcium: 38mg, Iron: 2.7mg
Author: Denise Bustard
Course: Breakfast
Cuisine: American
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Meet Denise Bustard
Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
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Reader Interactions
Leave a Comment
Nancy says
I love these for breakfast! Thank you!
I tried them with breakfast sausages too, and fresh wilted spinach. One could also crack an egg on top before reheating, puncture the yolk once with a toothpick, add a teaspoon or 2 of water, and microwave with lid on for 30 seconds or until egg is done to your liking. Wonderful with a little butter on too, which drips down over the egg and spinach. Yummy!!Reply
Jasmine @ Sweet Peas & Saffron says
Hi Nancy, we are so glad to hear that you enjoyed these breakfast meal prep bowls! Thank you for coming back to leave a rating and review!
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Lily Knelsen says
I cannot wait to try this
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Allissa says
Thanks for this great idea! I have a hard time getting on board for breakfast and always find myself coming back to bread products because I just can't get on the smoothie train, haha! I prepped these today and I'm looking forward to breakfast for the first time in a long time.Reply
Denise Bustard says
Hi Allissa! I hope you enjoyed your breakfasts! I hear you, smoothies don't fill me up, I find they are more of a 'snack'.
Reply
Stephanie says
Just made this for Hubby and I. I subbed sausage for fried eggs since I have other meat meals planned for the week. Thanks for this awesome idea!Reply
Denise says
So glad you liked the idea, Stephanie! Hope you enjoyed your breakfasts 🙂
Reply
Robin says
Hi Denise ~ I love this idea! If you opt to swap out the sausage for eggs, can you cook those ahead of time and put them in the meal prep containers? If so, how is the consistency? Thanks.
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Denise says
Hi Robin! Eggs can be cooked ahead for up to 4 days, but the consistency does change. For scrambled eggs they can taste a little bit rubbery, but if you are mixing them up with a bunch of other ingredients I don't mind it (especially something like breakfast taocs).
For egg muffins I find they are slightly 'juicy' when reheated, so one thing that i like to do (and this sounds weird) is to add almond flour or all purpose flour and make egg cups. That way when reheated they have a great consistency. Here's my recipe (just swap all purpose flour for almond four to stay low carb- coconut flour *might* work but i haven't tested). https://sweetpeasandsaffron.com/7-healthy-breakfast-egg-muffins-freezer/
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Makenzie says
Can’t really find anything I like... a little dissatisfied and disappointed 😬😬😬
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Denise says
Well sounds like you should move on and find another site then? I don't understand the point of leaving a comment like this and making someone feel bad?
Reply
925silvergirl says
Makensie, whats the point of your comment? Just move to another site that ypu like. No need to share your pist with thise who enjoy this blog and appreciate Denise for sharing thus for free! Just move on!
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Eagle says
Looks so awesome
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Denise says
Thank you!
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Brittany Audra @ Audra's Appetite says
I haven't meal-prepped for savory breakfast meals in awhile....need to make these ASAP! 🙂
Reply
Denise says
Thanks Brittany!
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