Breakfast Bowls
This is the breakfast bowl I make when I want mornings sorted for the whole week without eating the same boring eggs and toast on repeat. Crispy air-fried potatoes, black beans, sausage, soft scrambled eggs, and a fresh pico de gallo that actually holds up in the fridge.
The pico is the part people usually get wrong with meal prep. Scoop the seeds and pulp out of the tomatoes before dicing and it stays fresh for days instead of turning the whole bowl watery by day two. Pull the eggs off the heat while they’re still a touch underdone too — they keep cooking from residual heat and again when reheated, so this is what stops them going rubbery.
Five bowls, protein and veg already sorted, just needs a couple of minutes in the microwave and a fresh spoonful of pico on top.
Breakdast Bowls Meal Prep
BOWLS · BREAKFAST · MEAL PREP · EASY
A proper breakfast that actually reheats well
Most breakfast meal prep falls apart because eggs go rubbery and everything turns soggy by day three. Pulling the eggs off the heat early and keeping the pico separate fixes both problems.
The air fryer does the heavy lifting on the potatoes, getting them properly crisp without babysitting a pan, and the black beans go in while everything's still hot so they warm through without any extra cooking.
Five days in the fridge, real protein and fibre in every bowl, and a fresh pico on top that makes it taste like you just made it, not reheated it.
Breakfast Bowl Meal Prep
Ingredients
Potato & Vegetable Mix
- 15 ml Olive Oil
- 3 All-Rounder Potatoes Diced
- 1 Red Onion Diced
- 1 Red Bell Pepper (Capsicum) Diced
- 400 g Black Beans Drained & Rinsed
- 4 g Onion Powder
- 4 g Garlic Powder
- 4 g Smoked Paprika
- 1 g Dried Oregano
- Salt & Pepper To Taste
Sausages
- 10 Chicken or Turkey Sausages Lean
Scrambled Eggs
- 14 g Unsalted Butter
- 6 Whole Eggs
- 6 Egg Whites
- Salt & Pepper To Taste
Pico De Gallo
- 5 Tomatoes, Pulp Removed Diced
- 1 Red Onion Diced
- 1 Jalapeño Diced
- 10 g Coriander (Cilantro) Chopped
- 1 Lime Juiced
- Salt & Pepper To Taste
Serving
- Coriander (Cilantro)
- Hot Sauce
Method
- Start with the pico de gallo. Halve the tomatoes, scoop out the seeds and pulp, then dice. Add to a bowl with the red onion, jalapeño, coriander and lime juice. Season well with salt and pepper, mix, and refrigerate while everything else cooks.
- Add the diced potatoes to a bowl with olive oil, onion powder, garlic powder, smoked paprika, oregano, salt and pepper. Toss well until evenly coated.
- Transfer the potatoes to the air fryer basket in a single layer. Air fry at 200°C (390°F) for 15 minutes, shaking halfway through.
- Add the diced red onion and capsicum to the basket and continue cooking for a further 8-10 minutes until the vegetables are softened and the potatoes are golden and crisp around the edges.
- Transfer the potato mixture to a large bowl and fold through the drained black beans while still hot so the residual heat warms them through.
- Cook the sausages in a large pan over medium heat for 8-10 minutes, turning occasionally, until cooked through, golden, and reaching an internal temperature of 74°C (165°F). Rest for 2 minutes, then slice on a diagonal.
- Whisk together the whole eggs and egg whites with salt and pepper until fully combined.
- Place a non-stick pan over low heat and melt the butter. Add the eggs and cook slowly, gently folding with a spatula as they begin to set. Remove from the heat while still slightly soft and glossy.
- Divide the potato and vegetable mixture evenly between 5 containers. Top with sliced sausages and scrambled eggs, then finish with a generous spoonful of pico de gallo and fresh coriander. Store hot sauce separately.
What internal temperature should the sausages reach?⌄
Chicken and turkey sausages are safe once they reach 74°C (165°F). Check with a thermometer at the thickest part if you're unsure.
Why do I need to remove the seeds from the tomatoes?⌄
The seeds and pulp hold most of the tomato's liquid. Leaving them in makes the pico watery within a day or two, so scooping them out keeps it fresh for the full 5 days.
Can I make this vegetarian?⌄
Yes, just leave out the sausages or swap in a plant-based alternative. The black beans already bring a good amount of protein, so it still holds up as a full meal.
Why are the eggs slightly underdone when I finish cooking them?⌄
That's intentional. Residual heat finishes them off after you take them out of the pan, and they cook a bit more again when reheated. Pulling them early is what keeps them soft instead of rubbery by the time you eat them.
