These high-protein ham, egg, and potato meal prep bowls are an ideal make-ahead breakfast—each bowl delivers about 40 g of protein and roughly 355 calories. They bake right in individual containers for an easy grab-and-go option all week.
I developed this recipe during a season when mornings were already hectic. Getting four boys fed, dressed, and out the door left little time for cooking, yet I still wanted a breakfast that felt nourishing and kept me energized.
These meal prep bowls have been a lifesaver. Everything bakes in the same container you plan to store them in—no extra pans, no messy transfers. I batch-make several at once, chill them, and breakfast is ready for days.
They’re warm and filling, with a great balance of savory ham, fluffy baked eggs, and tender potatoes. A couple of tomato slices and a sprinkle of everything bagel seasoning on top add brightness and extra flavor without more work.
This recipe is a personal spin on my High Protein Ham and Cheese Egg Casserole with Potatoes, scaled down into individual portions and made even faster for busy mornings.
Why I love this Recipe
- Easy to meal prep: Everything mixes and bakes in the container, so you can prepare multiple bowls at once and have breakfast ready for days.
- High protein and satisfying: With about 40 g of protein per serving, these keep you full and energized until your next meal.
- Minimal dishes and effort: No transferring or complicated steps—just mix, top, bake, cool, and store in the same container.
Recipe Video
A short video demonstrates the simple steps to assemble and bake these bowls. (Video embedded on the original post.)
Ingredients
- Eggs – the base that provides structure and richness.
- Egg whites – boost protein while keeping fat and calories lower.
- Cottage cheese – adds creaminess and more protein for a soft, fluffy texture.
- Diced ham – savory, salty protein that pairs well with eggs.
- Potatoes (Russet or Yukon Gold) – a hearty carbohydrate to make the bowls filling.
- Green onions – for a fresh, mild onion flavor.
- Tomato slices – add juiciness and a touch of sweetness on top.
- Everything bagel seasoning – an easy finishing touch for extra flavor.
- Salt and pepper – to taste.
Instructions
- Step 1: In 2-cup glass meal prep containers, whisk together the egg, egg whites, cottage cheese, half the everything bagel seasoning, salt, and pepper.
- Step 2: Divide chopped potatoes, chopped ham, and sliced green onions among the bowls. Top with tomato slices and a little more everything bagel seasoning.
- Step 3: Bake at 350°F (175°C) for about 1 hour, until the eggs are set and potatoes are tender. Let cool 5 minutes before serving, or cool completely before covering to refrigerate.
Substitutions
- Lactose-free: Use lactose-free cottage cheese.
- Lower sodium: Choose low-sodium ham or swap in cooked ground turkey or chicken.
- Different meats: Try turkey bacon, chicken sausage, or cooked ground chicken instead of ham.
- Other potatoes: Yukon Gold or sweet potatoes work for a different texture and flavor.
- No tomatoes: Omit tomatoes or replace them with sautéed peppers or spinach.
Variations
- Spicy: Add diced jalapeños or red pepper flakes.
- Extra protein: Increase egg whites or cottage cheese.
- Kid-friendly: Skip tomatoes and green onions for a simpler flavor.
- Veggie-loaded: Add spinach, bell peppers, or mushrooms.
Equipment
- 2-cup glass meal prep containers (one container per bowl)
Storage
Store in the refrigerator for up to 5 days. For longer storage, freeze in freezer-safe containers for up to 6 months. Thaw overnight in the fridge before reheating.
FAQ
Yes. They’re designed for meal prep—bake in the containers you’ll store them in and refrigerate for easy breakfasts throughout the week.
Microwave about 60–90 seconds until warm, or reheat in a 350°F oven for 10–15 minutes.
Yes. Cool completely, then freeze in suitable containers. Thaw overnight in the fridge before reheating.
Cottage cheese increases protein and contributes a soft, creamy texture to the baked eggs.
Pre-cooking speeds up baking and ensures tender potatoes, but small diced potatoes can cook fully in the baking time if evenly sized.
Related
If you enjoy this recipe, try other high-protein breakfast casseroles and meal-prep options on the same site for more ideas and variations.
High Protein Ham Egg and Potato Meal Prep Bowls
Ingredients
- 1 egg
- 1/4 cup egg whites
- 1/4 cup low-fat cottage cheese
- 1/2 tsp everything but the bagel seasoning
- 125 g Yukon Gold potatoes, chopped
- 78 g ham, chopped
- 1 green onion, sliced
- 2 slices tomato
- 1/4 tsp everything but the bagel seasoning (additional)
Equipment
- 2-cup glass meal prep container
Instructions
- Prep the bowls: Combine egg, egg whites, cottage cheese, and half the everything bagel seasoning. Stir, then divide into containers. Top each with chopped potatoes, ham, sliced green onion, and tomato slices. Sprinkle a bit more everything seasoning on top. Ingredients listed are per bowl; make as many as you need.
- Bake: Preheat oven to 350°F (175°C) and bake for about 1 hour, until eggs are set and potatoes are tender. Let cool 5 minutes, or cool completely before storing.
- Reheat: Warm in a 350°F oven for 10–15 minutes or microwave about 2 minutes until heated through.