Start the day with a hearty meal-prep breakfast. These Steak, Egg & Potato Breakfast Bowls combine tender sliced sirloin, fluffy scrambled eggs, golden seasoned potatoes, sautéed peppers and onions, cheddar and green onions.
Why You’ll Love These Breakfast Bowls
- Approximately 48–55 grams of protein per serving
- Four complete meal-prep breakfasts
- Steak-and-eggs flavor with crispy seasoned potatoes
- Easy to customize with different vegetables and toppings
- A filling option for busy mornings or post-workout meals
Ingredients
Makes 4 servings
Crispy Potatoes and Vegetables
- 1½ pounds Yukon Gold or baby potatoes, cut into ½-inch cubes
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- ½ medium yellow onion, sliced
- 1½ tablespoons olive oil, divided
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
Steak
- 1¼ pounds lean sirloin steak
- 1 teaspoon olive oil
- 1 teaspoon Worcestershire sauce
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
Eggs and Toppings
- 8 large eggs
- 1 cup liquid egg whites
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup shredded reduced-fat cheddar cheese
- ¼ cup sliced green onions
- Optional salsa, hot sauce or avocado for serving
Step-by-Step Instructions
1. Roast the Potatoes
Preheat the oven to 425°F. Toss the potatoes with one tablespoon of olive oil, garlic powder, smoked paprika, onion powder, salt and pepper. Spread them in one layer on a large sheet pan and roast for 20 minutes.
2. Add the Peppers and Onion
Toss the peppers and onion with the remaining ½ tablespoon of olive oil. Add them to the sheet pan, turn the potatoes and roast everything for another 12–18 minutes until the potatoes are browned and tender.
3. Season the Steak
Pat the steak dry. Rub it with one teaspoon of olive oil, Worcestershire sauce, garlic powder, smoked paprika, salt and pepper. Let it stand at room temperature for approximately 10 minutes while the skillet heats.
4. Cook and Rest the Steak
Heat a heavy skillet over medium-high heat. Cook the steak for approximately 4–6 minutes per side, depending on thickness and preferred safe doneness. Transfer it to a cutting board, rest for at least 5 minutes and slice thinly against the grain.
5. Scramble the Eggs
Whisk together the whole eggs, egg whites, salt and pepper. Reduce the skillet to medium-low heat, coat lightly with cooking spray if needed and cook the eggs slowly, folding frequently, until softly set and fully cooked.
6. Assemble Four Bowls
Divide the roasted potatoes, peppers and onions among four meal-prep containers. Add equal portions of scrambled eggs and sliced steak. Finish with cheddar and green onions. Store salsa, hot sauce or avocado separately until serving.
Estimated Nutrition
Per serving, based on 4 servings: approximately 650–760 calories, 48–55 grams of protein, 48–62 grams of carbohydrates and 28–38 grams of fat.
Nutrition values are estimates and will vary according to the steak cut, potatoes, eggs, cheese, cooking oil, toppings and exact portions used.
Meal-Prep and Storage Tips
- Refrigerator: Cool promptly and store in airtight containers for up to 3–4 days.
- Reheating: Cover loosely and microwave in 45-second intervals until the meal reaches 165°F.
- Protect the steak: Reheat only until hot to avoid drying the sliced sirloin.
- Crisper potatoes: Reheat the potatoes separately in an air fryer or skillet when time allows.
- Cold toppings: Keep salsa, avocado and other fresh toppings separate until serving.
- Freezer: Freeze the steak, eggs and potatoes for up to 2 months. Peppers may soften after thawing.
Easy Swaps and Variations
- Replace sirloin with lean ground beef, turkey sausage or chicken sausage.
- Use sweet potatoes instead of Yukon Gold potatoes.
- Add mushrooms, spinach, jalapeños or zucchini.
- Replace cheddar with pepper jack, feta or a reduced-fat Mexican blend.
- Use more egg whites and fewer whole eggs to reduce the fat.
- Serve with salsa verde, pico de gallo or a Greek-yogurt sauce.
Food-Safety Note
USDA guidance recommends cooking whole cuts of beef to a minimum internal temperature of 145°F followed by a three-minute rest. Cook egg dishes to 160°F. Refrigerate prepared food within two hours, keep it at 40°F or below and reheat leftovers to 165°F.
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CIWO Meal-Prep Notes
Steak, Egg & Potato Breakfast Bowls works best when the serving size is planned around your own calorie, protein and training needs. Nutrition numbers in recipes are estimates because brands, ingredient weights, sauces and substitutions can change the final totals.
Storage, reheating and food safety
Cool cooked food appropriately, portion it into clean covered containers and refrigerate promptly. As a practical rule, many cooked leftovers are best used within about three to four refrigerated days; freeze later-week portions when appropriate. Reheat hot components thoroughly, and keep fresh toppings or cold sauces separate when that improves texture.
Adjust the meal for your goal
For a higher-energy training meal, increase an appropriate carbohydrate portion or add a nutrient-dense side. For a lighter meal, emphasize vegetables and moderate calorie-dense sauces, oils and cheese. For more protein, adjust the main lean-protein portion or pair the meal with a protein-rich side.
Make the nutrition estimate more accurate
Weigh or measure the ingredients you actually use and calculate the batch from their labels, then divide by the number of portions. This is more reliable than assuming every version of the recipe has identical calories or macros.
Explore more CIWO meal-prep recipes or pair your nutrition plan with the CIWO workout library.