Are you searching for an easy, nutritious, and speedy breakfast idea? Well, your search ends here! Here I will teach you today how to make a delicious high-protein breakfast with just a potato and an egg. This cooking hack is ideal for those busy people who need something quick to eat. And if you are a bit lazy then this recipe is perfect for you.
Table of Contents
Ingredients: What You Need
1 Medium-sized potato
1 Large egg
1 Tablespoon all-purpose Flour or corn Flour
1 Teaspoon Salt
1 Tablespoon Olive Oil
1/2 Teaspoon Black Pepper (Optional)
1/4 Teaspoon Paprika (Optional)
Total Calories of Potato Egg Breakfast Recipe
| Ingredient | Quantity | Calories per Unit | Total Calories |
|---|---|---|---|
| Large Potato | 1 (200g) | 87 per 100g | 174 |
| Egg | 1 (50g) | 72 per egg | 72 |
| Flour | 1 tablespoon (8g) | 364 per 100g | 28 |
| Salt | 1 teaspoon (6g) | 0 per 100g | 0 |
| Olive Oil | 1 tablespoon (14g) | 884 per 100g | 119 |
| Black Pepper (optional) | 1/2 teaspoon (1.4g) | 251 per 100g | 4 |
| Paprika (optional) | 1/4 teaspoon (0.5g) | 282 per 100g | 1 |
Without Optional Ingredients: 393 calories
With Optional Ingredients (Black Pepper and Paprika): 398 calories
Cooking Time
This recipe takes only 10 minutes to prepare and cook.
How to make Potato and Egg Breakfast: Detailed Instructions
Follow these steps to make your high-protein potato egg breakfast:
Step 1: Grate the Potato
Wash and peel one medium-large potato. If you prefer to grate the entire potato with the skin, as the skin contains a lot of nutrients, don’t remove the skin. Use a grater (box grater) to grate the potato into fine shreds. Be careful with your fingers.
Step 2: Add Flour
Put the grated potato in a bowl. Add one tablespoon of flour to the potato. This helps bind the mixture together.
Step 3: Beat the Egg
Crack one egg into a separate bowl. Beat the egg until the yolk and white are well mixed.
Step 4: Combine Ingredients
Pour the beaten egg into the bowl with the grated potato. Sprinkle one teaspoon of salt over the mixture. Mix everything well so the flour, egg, and potato are combined.
Step 5: Heat the Oil
Heat one tablespoon of olive oil in a non-stick pan. Use medium heat in the oven. Ensure that the oil spreads across the whole bottom of the pan.
Step 6: Cook the Mixture
Once the oil is hot, scoop the potato and egg mixture into the pan. Spread the mixture evenly in the pan and flatten into a round patty about 1/2 inch thick.
Step 7: Add Seasoning (Optional)
Sprinkle 1/2 teaspoon of black pepper over the mixture if you like.
Add 1/4 teaspoon of paprika for a bit of spice.
Step 8: Cover and Cook
Cover the pan with a lid. Cook for 2-3 minutes. The cover helps the mixture cook evenly.
Step 9: Flip and Cook Again
After 2-3 minutes, check if the bottom is golden brown. Use a spatula to carefully flip the mixture (patty). Cook the other side for another minute until it’s also golden brown.
Step 10: Serve and Enjoy
Once both sides are cooked, remove the mixture from the pan.
Place it on a plate and let it cool slightly before eating.
Alternative Ingredient Options
This recipe is versatile. You can adjust it to meet different dietary restrictions or preferences. Here are some ideas:
Gluten-Free Option
Replace the flour with gluten-free flour. This keeps the mixture together without gluten.
Vegan Option
Substitute the egg with a flaxseed or chia seed mixture. Mix one tablespoon of ground flaxseed or chia seeds with three tablespoons of water. Wait a few minutes until it turns into a gel-like consistency.
Dairy-Free Option
This recipe is already dairy-free. Just make sure any optional toppings you add are also dairy-free.
Nut-Free Option
This recipe does not include nuts, making it safe for people with nut allergies.
Health Benefits
Potatoes and eggs are nutritious foods. Together, they make a balanced meal that keeps you energized. Some of the key health benefits:
- High in Protein: The egg in this recipe provides a good source of high-quality protein, which is essential for building and repairing tissues in the body.
- Rich in Fiber: Potatoes, especially with the skin left on, are a great source of dietary fiber. Fiber helps to keep you feeling full and satisfied, and it also supports healthy digestion.
- Nutrient-Dense: Potatoes are packed with important vitamins and minerals, including vitamin C, potassium, and vitamin B6. Eggs also contain many other essential nutrients like vitamin D, choline, selenium, etc.
Variations to Try
You can customize this recipe with different ingredients for variety:
- Cheese Lover: Add a sprinkle of grated cheese on top before covering the pan. Use dairy-free cheese for a dairy-free option.
- Veggie Mix: Include finely chopped vegetables like onions, bell peppers, or spinach in the mixture.
- Herbs and Spices: Experiment with different herbs and spices like oregano, thyme, or cumin for added flavor.
- Meat Addition: Add cooked bacon bits or sausage pieces to the mixture for extra protein (use plant-based alternatives for a vegan option).
Serving Suggestions
This potato egg breakfast is tasty on its own, but you can serve it with:
- Fresh Salad: A side of fresh greens like arugula or spinach adds a refreshing contrast.
- Avocado Slices: Avocado adds healthy fats and a creamy texture.
- Toast: Serve with a slice of whole-grain toast for a complete meal.
- Yogurt: A dollop of Greek yogurt on the side complements the dish (use dairy-free yogurt for a dairy-free option).
Storing Leftovers
When you have leftovers, store them in a sealed container in the fridge. It will be good for about two days. Heat it in a pan or microwave before you eat it.
Why This Recipe is Great?
This high-protein potato egg breakfast is quick and easy to make. It’s healthy and keeps you full for hours. Also, You can change it to fit different diets. Whether you’re a busy student, a working professional, or just someone who loves a good breakfast, this recipe is for you.
Tips and Tricks
- Grating the Potato: For a smoother texture, use the fine side of the grater.
- Mixing Well: Ensure the flour and egg are well combined with the potato to avoid clumps.
- Even Cooking: Spread the mixture evenly in the pan for consistent cooking.
- Non-Stick Pan: Using a non-stick pan makes it easier to flip the mixture without it breaking apart.
- Serve Immediately: This dish tastes best when served hot and fresh.
Final Thoughts
With just one potato and one egg, you can make a nutritious meal quickly. This is great for busy mornings or when you need a fast, filling snack. Enjoy your high-protein potato and egg breakfast to start your day healthily!
