This is one of my go to meals because it has a good amount of carbs, proteins, and fats in it making it really well rounded. On top of that, it’s simple to make, and hard to mess up. Since there is no such thing as a perfect meal, one of the drawbacks is that it does take a little while to prepare (about 40 minutes). Here’s what you’ll need:
- (3) eggs
- (3) Bacons
- (1) Sweet Potato
- Cast Iron Skillet
- Preheat Cast Iron Skillet to a low-medium temperature (number 4 of 10 on our electric stove top)
- Preheat your oven to 395 degrees
- Cut or tear 3 pieces of Coleman uncured bacon into small pieces (about 1 square inch) and place them in the skillet
- While the bacon is cooking and thus greasing the pan, peel and dice one medium to large sized sweet potato.
- Add diced sweet potato to skillet, add seasoning and stir until potatoes are browned.
- Put skillet in oven for 5-6 minutes
- Remove skillet from oven from crack 3 eggs over potatoes and bacon. Re-season. Be sure potatoes are evenly spread throughout skillet to give the eggs something to “sit” on.
- Put skillet back in oven for another 5-6 minutes
Naturally the total macros for this meal will vary based on a few things. You can add or subtract from the amount of bacon or eggs you use. Obviously the size of the sweet potato will vary as well. I prefer at least a 250g sweet potato, but for this write-up I was working with what I had. Here is the breakdown for how this particular meal was prepared:
- Protein: 31g (124 calories)
- Carbs: 47g (188 calories)
- Fats: 23g (207 calories)
Because the meal is already a bit high in fat, I recommend not using any cooking oils, and letting the bacon grease the pan. You may be tempted to skip the bacon and use a cooking oil in its place,
but 3 slices of bacon have 9g of fat, but also 9g of protein. A single tablespoon of oil like coconut or olive oil yields 14g of fat, and 0g of fat. If you’ want to skip the bacon to save on fats, I’d recommend using a cooking spray. Similiarly you could use only 1 or 2 whole eggs, and add additional egg whites to add protein and save on fats. Of course, there is no reason why you have to eat this meal in a single serving either. Using 4 eggs, 4 bacons and a 300g sweet potato would yield two meals measuring 22 protein, 32 carbs, and about 15 fats. Given that the eggs are baked, similar to a quiche or an “egg muffin” they will reheat well.
Tips & Tricks
- Bacon: If you like your bacon chewier, add it to the pan only moments before the sweet potato. If you like it crispier, add it before you begin to peel and dice the sweet potato. I prefer to hand tear it as cutting uncooked bacon is a bit of a chore.
- Sweet potatoes: SPs take quite a bit longer to cook than a regular white potato. With that in mind, be sure to cut them into relatively small pieces. If they’re too thick, they will take too long to cook, and the bacon will burn long before they are cooked all the way through. If you prefer a crispier sweet potato, you’ll want to work them while they’re in the skillet longer. If you prefer a softer potato, do less time in the skillet and more time in the oven before you add the eggs.
- Eggs: It’s important to try to spread the eggs out because the egg white will disperse into a good footprint anyway. The idea here is you have most of your potatoes covered in egg. If you prefer a runnier egg, you’ll want to have them in the oven for less than 5 minutes. If this is the case, keep a watchful eye on them, and pull them out as soon as the entire egg white is showing bright white. If you like a more cake-like consistency, you’ll want to cook them for a minimum of 6 minutes. In my opinion, 5-6 minutes is the perfect amount of time.
- Seasoning: In this particular meal, I used some awesome Maple Garlic seasoning which goes great with both the bacon and the sweet potatoes. Other options would be garlic powder, salt, pepper, or really any seasoning you are partial too. Be liberal with your application of seasoning because a lot of it cooks off in the skillet, both when it’s on the stove top, and when it’s in the oven.