Bacon and egg performance breakfast recipe

September 1, 2020 Michael Ferguson

This traditional breakfast strikes just the right balance for your morning. Plus, by mixing it up with sweet potatoes, you’re adding in additional health benefits you won’t get from a normal breakfast spread. 

Servings: 4


  • 3 cups sweet potatoes, diced to ½-inch pieces
  • 3 cups Yukon gold potatoes, diced to ½-inch pieces
  • ¼ cup of shallots, sliced into half-moons ¼-inch thick
  • 1 tablespoon olive oil
  • Kosher salt as needed
  • 4 eggs
  • 3 cups egg whites
  • Cooking spray
  • 8 pieces turkey bacon
  • Rosemary or thyme, optional


  • Wash all the potatoes very well and dice. Toss the potato pieces in the olive oil, shallots, and two or three pinches of kosher salt. Place on sheet pans, making sure not to overcrowd the pan.
  • Roast at 450 degrees for 17 minutes. You can also add fresh herbs like rosemary or thyme while roasting, if desired.
  • Crack whole eggs into a bowl and add egg whites. Mix together.
  • Heat a nonstick pan and spray with cooking spray. Add eggs. Season with a pinch of kosher salt. Cook to desired doneness.
  • The turkey bacon can be heated on the same try with the potatoes. Remove after 5 minutes or until the bacon is lightly browned.

Nutrition facts

520 calories; 49 g carbohydrates; 6 g fiber; 47 g protein; 15 g fat

Customize to your goals

  • Destress: Serve some green- or gold-colored kiwifruit on the side for a boost of vitamin C. Vitamin C aids in the absorption of iron and can help reduce the severity of cold symptoms.
  • Stay active: Add a slice of whole-grain flaxseed toast. Whole grains and flaxseed are amazing sources of dietary fiber and omega-3 fatty acids, which will also help with inflammation from inflammatory substances such as eicosanoids and cytokines.
  • Maximize performance: Have a cup of green tea along with your breakfast. It will warm you up and add some much-needed EGCG into your diet. EGCG (epigallocatechin gallate) has several important functions in your body, including helping with power output and longevity in training sessions.

Looking for more healthy meal ideas? Check out our list of 12 simple meals you can make from kitchen staples.

About the Author

Michael Ferguson

Michael Ferguson, DTR, is the director of culinary operations at EXOS. He develops and oversees nutritional customization, kitchen / restaurant design, contract review, recipe development, and daily operations.

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