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Breakfast Bowl Meal Prep

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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Calories: 497kcal
Servings: 5 People

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.
Chef's Tips
Remove the seeds and pulp from the tomatoes before dicing — this is what keeps the pico fresh for up to 5 days instead of turning watery by day two.
Cook the eggs over low heat and pull them off slightly underdone — they continue cooking from residual heat and again when reheated, so this prevents rubbery scrambled eggs.
Make the pico de gallo first, so the lime juice and salt have time to draw out flavour while everything else cooks.
Don't overcrowd the air fryer basket — cook the potatoes in batches if needed so they crisp rather than steam.
Storage & Reheating
Store in the fridge for up to 5 days. Keep the pico de gallo in a separate container. Microwave until hot. Add fresh pico de gallo and hot sauce when serving.
Serving 500gCalories 497kcalCarbohydrates 58.1gProtein 30gFat 17.4gSaturated Fat 5.4gPolyunsaturated Fat 2.84gMonounsaturated Fat 7.22gTrans Fat 0.2gCholesterol 250.1mgSodium 833.8mgPotassium 1326.3mgFiber 12.1gSugar 8.5gVitamin A 670IUVitamin C 62.1mgCalcium 137.8mgIron 4.8mg