2 Servings, takes 15-30minutes to make.
This easy and delicious bowl not only has nearly 30g of protein per serving, but it also hits the perfect balance of macro & micro nutrients to start your day out right.
This meal is catered to vegetarians who still enjoy animal products, but can be easily modified to include meat products for added protein, or can be modified to be vegan but will hold less protein than boasted but will still be nutritious and delicious. For the modifications to make for either of these diets, see the bottom of the recipe.
Since I am not one for long introductions on short recipes, so let’s get to it!
Sweet Potato Hash // Protein Packed Breakfast Bowl for 2 people
Ingredients
-1 large sweet potato
-1 small red onion
-1/2c cottage cheese (the higher the fat content, the greater the protein content per serving
-1 garlic clove
-2 tsp lemon juice
-salt & pepper
-2 tsp olive oil
-4 pasture raised eggs
-Grass fed butter, olive oil, or tallow
-microgreens or arugula
-1 avocado
Optional ingredients
-For the added protein/meat eater’s recipe, you will also need 2 slices of uncured bacon cut into pieces.
-For the vegan recipe, substitute cottage cheese for a vegan cottage cheese, or unflavored vegan yogurt! And substitute the eggs for pan fried tofu or a bed of quinoa.
Kitchen Gear Used in This Recipe // Get Creative if You Don’t Have Them!
-An oven or microwave
-Small Sauté Pan
-A Small Food Processor or Immersion Blender
-The Basics; a cutting board, sharp knife, baking tray, 2 mini prep bowls, spatula
Directions
Prep the Sweet Potato First you want to scrub your sweet potato so you can still enjoy the micronutrients in the skin of the sweet potato, without the dirt. Next, There are two ways you can complete this first step! The fast way is in the microwave, the second way if for those of us who do not own a microwave and takes a little more involvement.
Microwave Version; Poke holes all over the surface of your sweet potato with a fork or knife, wrap the potato in a damp paper towel and microwave for 2 minutes. While your potato is microwaving carry on to the following steps! Once your sweet potato is finished you are going to cube it up and add it to the sautéing onions.
Oven Version; Preheat your oven to 400f. Cut your sweet potato into small cubes and toss with olive oil, salt, pepper and a sprinkle of cumin or garam masala if you so desire. Put your sweet potato cubes on a lined baking sheet and bake for about 20 minutes, give or take depending on the size of your sweet potato cubes! Check at the 15min mark to see how its going. Once they are easily pierced w/ a fork they are done!
Prep & Cook the Onion Begin heating a small sauce pan over low heat. Dice or thinly slice your red onion. Add oil, tallow, or butter to your pan to coat it, then add in your onion and a sprinkle of salt, and sauté over low heat for 5-10 minutes. If you did the microwave method for the sweet potato, add the cubes at the 5 minute mark for the onions, and season with just salt and pepper, or optionally add a sprinkle of cumin or garam masala seasoning for added flavor and depth. If you have your sweet potato happily roasting in the oven then you will want to remove your sautéed onions to a small bowl once they are soft and beginning to caramelize, after about 10 minutes. Keep your sauté pan, you will need it for your eggs soon!
Prep Your Cottage Cheese Base In your mini food processor, or a large jar if using an immersion blender, combine your cottage cheese, 1 garlic clove, lemon juice, and a sprinkle each of salt & pepper. Once all ingredients are together blend into a smooth thick sauce, and separate into the bottom of your two serving bowls evenly (each serving is approx 1/4c) Lightly spread your dollop of cottage cheese spread along the sides of the bowl so that all of your toppings can reach this delicious and protein packed dip!
Scramble Your Eggs In a separate bowl, whisk up your eggs, with yet another, sprinkle of salt and pepper, if you’re feeling extra, add in a sprinkle of dried oregano. Return your sauté pan to low heat, and add in a generous dollop of grass fed butter. Once the butter is bubbling, or oil is shiny, add in your scrambled eggs. Let them begin to set, then give them a flip or a stir, once the eggs are just cooked and the whites are set, quickly remove from heat so you don’t have dry chalky eggs on your delicious bowl.
Construct Your Bowl Now its the fun part. Grab your two serving bowls that are lined with your cottage cheese spread (see the end of step 3 if you have no idea what I am talking about.) Seperate your sweet potato and onion evenly among the two bowls directly on top of the spread. Then divide your freshly scrambled eggs on top of your veggies. Finish the bowl off with a sliced avocado, a pinch of microgreens or arugula, a drizzle of olive oil and a fresh cracking of salt and pepper.
Bon Appetit!
Dietary Preferences & Restriction Modifications:
For My Fellow Meat Lovers or Protein Needers;
If you opted to add some meat into this ensemble, and you need to know where to plug in your sliced uncured bacon, that’s easy! Just add the bacon pieces alongside your diced or sliced onion in the hot pan in step 2.
If you want some meat in this bowl to bulk it up, but don’t have or eat bacon, this recipe is also delicious if you heat up some leftover chicken or beef from the night before. I recommend reheating your meat in your little pan after the onions, before the eggs. But you do you!
For My Vegan Friends;
Though this recipe has two ingredients that you avoid there are many substitutes to still make this delicious meal! My favorite alternatives that still hit all of the key flavors and textures in this meal is to substitute the cottage cheese with a vegan alternative cottage cheese or plant based unflavored yogurt. Follow the steps for the spread as normal, however I recommend halving the lemon juice if using plant based yogurt for the spread.
In lieu of the eggs, I recommend pan drying tofu cubes as this texture closely resembles scrambled eggs and still boasts a hearty serving of protein. If you don’t like tofu, I don’t blame you, and a bed of quinoa on top of the spread and under the veggies will still get you added protein, but will make this dish a little carb heavy and I would recommend roasting additional veggies (such as broccoli, cauliflower or asparagus) to add in alongside your sweet potato.
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