Brain food for breakfast

Christopher’s Protein Bowl

Out of the freezer, ready to heat and eat breakfast bowl

Makes 10-12 portions for me, yours will vary

Thanks to my smart, strong son for steering me away from muffins and coffee for breakfast. Even my wholesome homemade muffins don’t compare to this protein-filled healthful bowl that keeps sugar cravings at bay. This is Christopher’s recommendation for a great start to a successful day.


A few tablespoons olive or grapeseed oil for the pan

Approximately 2 or 3 cups diced peppers and onions (amounts will vary – I use a large nonstick sautee pan that holds enough for 10-12 breakfast portions. I pour a little oil into the pan and cover the bottom with the vegetables.)

10 – 12 eggs

3 15-ounce cans black beans, refried beans, lentils, any bean you like.  Save money, skip recycling: cook and use dry beans.

1 or 2 15-ounce cans of diced tomatoes, drained – or a few chopped fresh tomatoes from the garden

Season to taste – Christopher uses a lot of great flavors and peppers, I use a couple shakes of Adobo


1. In a large skillet on medium heat, sautee in oil until tender enough diced peppers and onions to cover the bottom of the pan. While it’s cooking, break and pour eggs into a bowl.

2. Add eggs on top and cook until the eggs are nearly done. Tip: to speed up the cooking, stir the eggs into the vegetables like an omelette.

3. Layer black beans or refried black beans on top, then add a layer of tomato over all — fresh or canned, or skip the tomatoes if you wish as Christopher does.

Remove from heat and portion into containers that can be microwaved or reheated in a toaster oven. (I’ve used inexpensive glass bowls with plastic lids from Crate ‘n’ Barrel for 15 years for my individual portions.)

When cool, freeze or refrigerate for morning breakfasts. You’ll have a homemade, healthful, budget breakfast ready to eat in the 3 minutes it takes to shower.

See “Products we love” page for more information about my favorite bowl.