Easy Potato Skillet Breakfast (Vegan)

This easy potato skillet breakfast is packed with nutrients for post-workout fuel that will power you through your day. With a little prep and a cast iron pan you can have a plant based breakfast prepped for the entire week.

This nutrient packed potato breakfast skillet is a one pan meal that makes enough servings to power you through the week. 

Why potatoes are great for a post-workout recovery meal

Potatoes are nutrient dense source of carbohydrates, potassium and other essential vitamins and minerals.

Carbohydrates are the primary fuel for your body. They are especially important in post-workout recovery, when your body uses carbs to replenish depleted energy stores. One medium potato provides 26 grams of carbohydrate, making it a good source of post-workout energy (1).

Did you know that one medium potato has more potassium than a medium banana? One medium potato with skin on has 620 mg potassium! Potassium aids in muscle, nervous, and cardiovascular function, making it an important nutrient for post-workout recovery (2).

Potatoes are also a good source of vitamin B6, which helps with carbohydrate and protein breakdown (3). Vitamin B6 isn't the only vitamin that potatoes provide! Potatoes have similar amounts of several essential vitamins and minerals as spaghetti, brown rice, or whole wheat bread (4).

Let's break down this potato skillet breakfast

A nutritious post-workout meal refuels your body with carbohydrates. One serving, or one fifth of the recipe, provides ~70 grams of carbohydrate. That means that this high carbohydrate meal provides the energy you need post-workout and keeps you full until the next meal.

First things first: prep the potatoes, peppers, onion, and spinach. Preheat your oven to 425 degrees F. Heat 1 tablespoon of canola oil in a large cast iron pan over medium heat, then add the potatoes and seasonings. Saute for 2 minutes, then place the pan to the preheated oven.

Stir the potatoes occasionally for even browning. After 20 minutes, add the peppers and onion. Roast for another 15 minutes, stirring halfway through.

Bring the cast iron back to your stove top, sauteing over medium until the potatoes are cooked through. Add the spinach and black beans. Your meal is ready when the spinach is wilted and the beans are heated through.

Potato Pro Tip

Potatoes oxidize when exposed to air, meaning they turn a slightly gray-brownish color. Don't worry! Potatoes that are oxidized are still safe to eat.

Here's how to prevent potatoes from browning. Fill a large bowl with cold water. As you prep your potatoes, add them to the cold water. When you're ready to use them, just drain them in a colander, then pat with a paper towel or clean dish towel to remove the excess water. This part is especially important in this recipe, as extra water may cause the potatoes to steam instead of roast.

Here's why you'll love this easy potato skillet breakfast

• Russet and red potatoes are paired with plant based protein, vegetables and healthy fats to give you a well-rounded, nutrient-dense breakfast.
• This recipe uses inexpensive ingredients, making it great for those on a budget.
• Whether you're a busy parent or active athlete, divide the recipe into 5 containers and you can have a healthy breakfast on-the-go ready for the week.
• Crispy browned potatoes with a slightly softened inside. Need I say more?

Here's my favorite part about making skillet breakfasts. After prepping the ingredients, you can carry on with your morning while the potatoes roast in the oven. You'll have to stir the potatoes from time to time, but you'll have free time to spend getting ready for the day. Perfect for multitaskers!

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Sources

1. Nutrition and Athletic Performance. Position of the Academy for Nutrition and Dietetics, American College of Sports Medicine and the Dietitians of Canada. Med Sci Sports Excerc. 2015; 48:543-568)
2. Potassium: Food Sources Ranked by Amounts of Potassium and Energy per Standard Food Portions and per 100 Grams of Foods. Available at: https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/)
3. Potato Nutrition Facts. Available at: https://www.potatogoodness.com/nutrition/
4. Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43