This is a breakfast you cook once and eat for four mornings. Potatoes roast until soft, then a seasoned egg mix bakes around them into a sliceable slab, finished with diner-style toppings. Each slice is 16.5g of protein for just 188 calories.

Line the dish with parchment and the whole thing lifts out clean for slicing.

Ingredients

  • For the bake
  • Potatoes — 2 medium, ~300 g, cubed [P 6 C 60 F 0]
  • Whole eggs — 2 [P 12 C 1 F 10]
  • Egg whites — 1 cup [P 26 C 2 F 0]
  • Turkey bacon — 2 strips, chopped [P 6 C 1 F 4]
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, garlic powder, chilli powder, paprika — to taste
  • For the toppings
  • Red onion — 1 small, chopped
  • Tomato — 1 small, chopped
  • Spinach — 1 cup
  • Fat-free sour cream — ¼ cup [P 2 C 5 F 0]
  • Low-fat cheese — ¼ cup, grated (cheddar or mozzarella) [P 9 C 2 F 6]

Method

  1. Roast the potatoes. Heat oven to 450°F / 230°C. Toss the cubed potatoes with oil and seasoning in a lined baking dish, bake 25 minutes.
  2. Add the egg. Mix whole eggs, egg whites and a pinch of salt. Pour over the potatoes, add the chopped turkey bacon, and bake 10–15 minutes until the egg is set.
  3. Slice and load. Cut into 4 slices and distribute the onion, tomato, spinach, sour cream and cheese over the top.

What to eat it with

  • On its own — 188 cal a slice makes it easy to pair.
  • Hot sauce — a spicy topping that costs nothing.
  • A second slice — two slices is still under 400 cal for 33g protein.

Variations

  • Vegetarian: drop the turkey bacon and add mushrooms or more veg.
  • Spicier: jalapeño in the egg or hot sauce on top.
  • Swap the base: sweet potato or cauliflower in place of potato.

Honest notes

  • Fibre: about 2g a slice, from the potato and veg.
  • Toppings not baked in: add them after slicing so they stay fresh across the week.
  • Macros: the per-slice 188 cal / 16.5g protein reconciles with a ~300g potato base split four ways; no correction needed.