24 High-Protein Breakfasts Without Eggs

These egg-free breakfasts use Greek yogurt, cottage cheese, ricotta, turkey, chicken sausage, salmon, oats, fruit, potatoes, and whole-food grains.

Every recipe uses olive oil instead of seed oils and contains no soy or tofu. All recipes are egg-free; check bread, wraps, sausage, and packaged foods to confirm they contain no egg.

Before you begin

Cooking times are estimates. Cook poultry and ground meat to 165°F and seafood to 145°F. Follow package directions for grains and packaged ingredients.

Jump to a recipe

1. 1. Greek Yogurt Parfait
2. 2. Cottage Cheese Fruit Bowl
3. 3. Yogurt Overnight Oats
4. 4. Smoked Salmon Toast
5. 5. Turkey Breakfast Patties
6. 6. Ricotta Toast
7. 7. Chicken Sausage Potato Bowl
8. 8. Yogurt Chia Pudding
9. 9. Cottage Cheese Berry Bowl
10. 10. Turkey Sweet Potato Hash
11. 11. Greek Yogurt Banana Bowl
12. 12. Chicken Breakfast Wrap
13. 13. Cottage Cheese Avocado Toast
14. 14. Ricotta Peach Bowl
15. 15. Yogurt Apple Oats
16. 16. Smoked Salmon Cottage Cheese Bowl
17. 17. Turkey Quinoa Bowl
18. 18. Greek Yogurt Peanut Butter Bowl
19. 19. Chicken Sausage Sweet Potatoes
20. 20. Cottage Cheese Pineapple Bowl
21. 21. Ricotta Berry Toast
22. 22. Turkey Breakfast Rice Bowl
23. 23. Yogurt Mango Chia Bowl
24. 24. Chicken Potato Hash

1. Greek Yogurt Parfait

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 3 cups plain Greek yogurt
• 4 cups chopped vegetables or fruit appropriate to the dish
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

2. Cottage Cheese Fruit Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 2 cups cottage cheese
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

3. Yogurt Overnight Oats

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 3 cups plain Greek yogurt
• 2 cups certified gluten-free rolled oats
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

4. Smoked Salmon Toast

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 4 salmon fillets
• 8 slices gluten-free bread or 4 gluten-free wraps
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

5. Turkey Breakfast Patties

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 1 1/4 pounds lean ground turkey
• 4 cups chopped vegetables or fruit appropriate to the dish
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

6. Ricotta Toast

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 2 cups part-skim ricotta
• 8 slices gluten-free bread or 4 gluten-free wraps
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

7. Chicken Sausage Potato Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 12 ounces fully cooked chicken sausage
• 1 1/2 pounds potatoes or sweet potatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

8. Yogurt Chia Pudding

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 3 cups plain Greek yogurt
• 4 cups chopped vegetables or fruit appropriate to the dish
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

9. Cottage Cheese Berry Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 2 cups cottage cheese
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

10. Turkey Sweet Potato Hash

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 1 1/4 pounds lean ground turkey
• 1 1/2 pounds potatoes or sweet potatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

11. Greek Yogurt Banana Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 3 cups plain Greek yogurt
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

12. Chicken Breakfast Wrap

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 1 1/4 pounds chicken
• 8 slices gluten-free bread or 4 gluten-free wraps
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

13. Cottage Cheese Avocado Toast

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 2 cups cottage cheese
• 8 slices gluten-free bread or 4 gluten-free wraps
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

14. Ricotta Peach Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 2 cups part-skim ricotta
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

15. Yogurt Apple Oats

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 3 cups plain Greek yogurt
• 2 cups certified gluten-free rolled oats
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

16. Smoked Salmon Cottage Cheese Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 4 salmon fillets
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

17. Turkey Quinoa Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 1 1/4 pounds lean ground turkey
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

18. Greek Yogurt Peanut Butter Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 3 cups plain Greek yogurt
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

19. Chicken Sausage Sweet Potatoes

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 12 ounces fully cooked chicken sausage
• 1 1/2 pounds potatoes or sweet potatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

20. Cottage Cheese Pineapple Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 2 cups cottage cheese
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

21. Ricotta Berry Toast

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 2 cups part-skim ricotta
• 8 slices gluten-free bread or 4 gluten-free wraps
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

22. Turkey Breakfast Rice Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 1 1/4 pounds lean ground turkey
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

23. Yogurt Mango Chia Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 3 cups plain Greek yogurt
• 2 cups cooked rice, quinoa, or certified gluten-free grain
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Divide the ingredients among four jars, bowls, or plates. Stir or layer as appropriate, cover, and refrigerate until ready to serve.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

24. Chicken Potato Hash

Servings: 4   Prep: 10–15 minutes   Cook: 0–40 minutes

Ingredients

• 1 1/4 pounds chicken
• 1 1/2 pounds potatoes or sweet potatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables or fruit
• 1 teaspoon herbs, paprika, or cinnamon appropriate to the dish
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice or chopped fresh herbs

Instructions

1. Wash and cut the produce. Prepare cooked grains if needed, and keep raw proteins separate from ready-to-eat ingredients.
2. Heat olive oil in a skillet over medium heat. Cook the protein until safely done, add the potatoes or vegetables, cover as needed, and cook until tender.
3. Finish with lemon juice or fresh herbs, taste, and adjust the seasoning. Divide into four servings.
4. Cool cooked portions promptly and refrigerate covered for up to four days.

Variation: Swap in a similar seasonal vegetable or fruit without changing the main protein quantity.

Planning tips

• Prep sturdy vegetables and grains in advance.
• Keep fresh toppings separate until serving.
• Freeze extra cooked portions if you will not use them within four days.