Description

A quick, budget-friendly, and high-protein breakfast bowl made with egg whites, turkey bacon, and veggies. Perfect for meal prep, this microwave recipe keeps you full until lunch without the fuss.

Ingredients

Scale

1 cup liquid egg whites (240ml)
2 tablespoons water or milk
Cooking spray (non-stick)
3–4 strips turkey bacon (pre-cooked or raw)
2 tablespoons shredded cheddar cheese
1 handful spinach (fresh or frozen)
2 tablespoons bell peppers, diced
1 tablespoon onion, diced (optional)
Salt and black pepper to taste
Pinch of garlic powder (optional)
Dash of cayenne or red pepper flakes (optional)

Instructions

Chop the bell peppers, onions, and turkey bacon into small, uniform pieces. If using raw turkey bacon, cook it in a skillet until crispy, then crumble.
Spray the inside of four 12-ounce microwave-safe mugs generously with cooking spray.
Pour ¼ cup of egg whites into each mug. Add a splash of water or milk and whisk with a fork until frothy.
Divide the chopped veggies, crumbled turkey bacon, and shredded cheese evenly among the four mugs.
Microwave on high for 1 minute. Remove and stir the eggs with a fork to break up curds.
Microwave for another 1-2 minutes, checking every 30 seconds, until eggs are set but slightly jiggly in the center.
Let the mugs sit for 1-2 minutes to finish cooking from residual heat.
Season with salt, pepper, and garlic powder before serving.

Notes

Do not overcook the eggs in the microwave as they will become rubbery. It is better to slightly undercook them as they will continue to cook from residual heat. Chop vegetables small to ensure they cook evenly. Season with salt after microwaving to prevent watery eggs. Do not freeze these bowls as the texture of egg whites degrades upon thawing.

Prep Time: 5 minutes
Cook Time: 5 minutes
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 mug
Calories: 180
Sugar: 2
Sodium: 400
Fat: 6
Saturated Fat: 2
Carbohydrates: 4
Fiber: 1
Protein: 22

Keywords: high protein breakfast, egg white bowl, meal prep, budget breakfast, turkey bacon, microwave eggs, healthy breakfast, gluten-free breakfast