A savoury, one-pan breakfast built on sweet potato. The cubes get par-boiled then crisped with onion and pepper, and the eggs cook right in the pan. One serving is 30g of protein for 370 calories.

Par-boiling first means the potato is soft inside by the time the outside crisps.

Ingredients

  • Sweet potato — 1 medium, cubed [P 2 C 26 F 0]
  • Whole eggs — 2 [P 12 C 1 F 10]
  • Egg whites — ½ cup [P 13 C 1 F 0]
  • Onion — ½ small, chopped [P 1 C 3 F 0]
  • Red bell pepper — ½ medium, chopped [P 1 C 3 F 0]
  • Olive oil — 1 tsp
  • Salt, pepper, garlic powder, paprika — to taste

Method

  1. Par-boil. Boil the cubed sweet potato in a covered pan of water 6 minutes, then drain.
  2. Crisp. Heat the oil and cook the sweet potato, onion, pepper and seasoning ~2 minutes.
  3. Add eggs. Make two wells, crack in the whole eggs, pour egg whites around, cover 1–2 minutes until the tops set. Finish with pepper.

What to eat it with

  • Hot sauce or salsa — a spicy topping.
  • Avocado — a few slices (adds fat).
  • A slice of toast — if you want more carbs.

Variations

  • Higher protein, lower cal: skip the whole eggs, use 1 cup egg whites and scramble it all.
  • Regular potato: works exactly the same.
  • Spicier: more chilli or jalapeño.

Honest notes

  • Fibre: about 5g, from the sweet potato and peppers.
  • Fat lever: the two whole eggs carry most of the 14g fat — go all egg whites to cut it.
  • Macros: reconcile with the 370 cal / 30g protein listed; no correction needed.