Looking for a tasty way to refuel after a workout? This Hash Brown Breakfast Bowl will hit the spot and support your post-workout recovery. Complete nutrition from potatoes, eggs, and fresh veggies is a winning combination to add after a long run or workout!
Disclosure: By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.
Anyone else have a local greasy spoon that serves up THE BEST breakfast? I’m a sucker for these diner-type meals, they never fail to fit the spot and fill me up. That’s probably more due to the fact that the hash browns are served up in a pool of grease, which pairs oh-so-nicely with a runny egg yolk. And yeah, gimme that oversized toast to sop it all up.
This might be the breakfast of (some) champions, but maybe not the champion you’re trying to be.
If you’re serious about meeting performance goals or nailing your latest training cycle for a race or endurance event, it cannot be overstated how important nutrition is to meeting that goal. This is often an area that’s easily overlooked, since athletes of all levels like to focus on the latest and greatest gear, workouts and paces, or planning their event calendar for the season. But skimping on quality nutrition after training only undermines those efforts and can leave an athlete feeling under fueled and over fatigued.
The key to post-workout recovery meals is carbs. Carbs. CARBS. There, I said it. Plenty of people love to bash on carbs. I am not one of them. And now that I’m deep into half-marathon training and consistently hitting long runs of 10+ miles, I’m basically a starving pile of sweaty running clothes when I get back home. FILL ME UP WITH CARBS. This bowl is my Sunday Runday long distance dream.
Time to highlight the potato as a preferred fuel source to energize workouts and bring balanced nutrition to the training table. While potatoes have been mostly shunned by trendy diets in lieu of low-carb fad diets, the bottom line is that they are a cheap, versatile and nutritious ingredient to include in post-workout meals. They provide the carbohydrates, potassium, and energy needed to perform at our best. Whether you’re a serious competitor, weekend warrior, or just striving to be more active, there’s a place for potatoes in an overall balanced diet.
Carbohydrates are the #1 preferred energy source for every cell in the body – from your brain, to your organs, to your skeletal muscle, it all runs on glucose. This comes from the foods we eat (breaking down complex carbohydrate molecules into glucose) or from stored energy (glycogen, which is found in skeletal muscle and your liver). During exercise we can quickly and easily tap into these energy reserves. But after intense exercise or long durations of aerobic activity, these reserves get depleted and need to be replaced.
Thus, my love of greasy breakfast food was born.
Nothing is more filling and satisfying to me after a long run than a steaming hot bowl something topped with an egg. Sure, waffles and pancakes are great, but I want the savory more than the sweet. Any runners with a sensitive tummy who can relate? Sometimes all that sugar is a shock to the system, plus it’s a lot harder to put a couple servings on vegetables on a pancake. Ya know?
This single serving bowl packs in all the nutrition needed for prime recovery. There’s a peak window of opportunity for about 60 minutes post-exercise when the body is really primed and ready to replace glycogen stores and refuel for your next training session. That’s why short, simple recipes are best, so you don’t miss your chance to optimize recovery.
The goal of a post-workout meal is to provide:
- At least 50 grams of carbohydrates (this recipe provides 76 grams)
- Moderate protein, which is 10 grams or more (you’ll get 22 grams from the egg + plant based sources in this bowl)
- No more than 20% of total calories from fat (egg yolk and avocado are both great sources, this bowl contains 19% calories from fat)
- Adequate potassium and sodium, both important electrolytes (1980 mg of potassium and 480 mg of sodium in here – whoo hoo!)
- Fluids for rehydration (the reason I recommend pairing this bowl with at least 12 ounces of ice water)
So if you’re looking for a one-stop shop for post-workout recovery fuel that pays homage to the comfort food classic diner-style breakfast, look no further than this Hash Brown Breakfast Bowl! At only 470 calories per bowl, it’s a nutrient-dense option that doesn’t blow your healthy habits out of the water. Remember, it’s just not possible to out-exercise a bad diet, and it’s VERY possible to overdo it with post-workout meals!
What’s your favorite post-workout meal? If you haven’t considered potatoes as a nutrition-packed ingredient, give them a try next time you need to recover and refuel!
Hash Brown Breakfast Bowl
Prep Time: 5 minutes
Cook Time: 15 to 20 minutes
Yield: 1 bowl
1 1/2 cups shredded potatoes or frozen hash browns
1/2 cup chopped onions
1/2 cup chopped bell pepper
1/2 cup sliced mushrooms
1/2 cup black beans
1/3 cup pico de gallo or salsa
Fresh cilantro (optional)
1/6 avocado, or 2 to 3 medium slices
Dash of salt and pepper
Drain and rinse the black beans and set aside.
Heat a well seasoned cast iron or non-stick skillet over medium to medium-high heat. Add the shredded potatoes, onions, and bell pepper. Allow to cook, flipping occasionally. After several minutes, add the mushrooms and continue to cook. Once your desired crispiness is achieved, transfer to a bowl.
Keep the same skillet heated to soft-fry the egg. Crack the egg into the center of the skillet and allow to cook until the white is cooked but the yolk is not completely set. Transfer the cooked egg onto the hash brown mixture. Top with the black beans, pico de gallo or salsa, and sliced or diced avocado. Garnish with fresh cilantro if desired.
Serve with a 12 ounce glass of ice water or iced coffee to complete your breakfast meal.
If needed, use a small amount of non-stick cooking spray while cooking the hash browns. Lightly spray your pay before adding the shredded potatoes or hash browns.
And don’t forget to check out other entries over at The Recipe ReDux – it’s the first and only recipe challenge created by registered dietitians!