This high protein breakfast skillet started as one of those meals we made to clean out the fridge. A little leftover chicken, a few eggs, some vegetables that needed to be used, and suddenly it turned into a breakfast we kept repeating. Over time, we refined it into something we now make on purpose.

Breakfast skillets have been around forever because they solve a real problem. You want something filling, warm, and balanced without thinking too hard first thing in the morning. When training volume goes up or mornings get busy, this kind of meal makes sense. Everything cooks in one pan, macros stay predictable, and you can adjust portions easily.

Fun fact. Skillet-style breakfasts became popular in the US in the early 1900s because cast iron pans were one of the few tools that could handle high heat over open flames. The idea stuck because it worked. That same logic still applies today, especially when you want a protein-focused start to the day.

This version leans heavy on protein without turning breakfast into a chore. It feels like real food, not diet food, and it keeps energy steady well into the afternoon.

Why We Keep Making This Skillet

We come back to this recipe because it checks several boxes at once. It hits protein targets early, uses simple ingredients, and works for both fresh cooking and meal prep. You can make it on a Sunday and reheat portions all week without it falling apart.

Another reason it works is flexibility. You can swap vegetables based on the season, change the protein source, or scale it up for multiple servings without changing the cooking method. The skillet stays the same. The details adapt.

Most importantly, it tastes like breakfast. Eggs, savory protein, and potatoes belong together. There is no need to overthink it.

Ingredients

• 1 tablespoon olive oil
• 10.5 oz cooked chicken breast, diced
• 4 large eggs
• 2 thirds cup liquid egg whites
• 9 oz baby potatoes, diced into small cubes
• 1 medium red bell pepper, diced
• 1 small red onion, finely chopped
• 2 packed cups fresh spinach, roughly chopped
• 1 teaspoon smoked paprika
• 1 half teaspoon garlic powder
• Salt and black pepper, to taste
• Optional topping: low fat shredded cheese or plain Greek yogurt

Cooking the Skillet from Start to Finish

1. Crisp the Potatoes

Heat a large nonstick or cast iron skillet over medium heat and add the olive oil. Add the diced potatoes in a single layer. Let them cook without stirring for a few minutes so they develop color. Stir occasionally and cook until golden and fork tender. This step sets the base texture of the whole dish.

2. Add Vegetables for Flavor

Add the chopped onion and bell pepper directly into the pan with the potatoes. Stir and cook until the onion softens and everything smells slightly sweet. Add the spinach last and let it wilt down naturally. Season lightly with salt and pepper at this stage.

3. Bring in the Protein

Add the diced cooked chicken breast to the skillet. Stir everything together and let the chicken warm through. Sprinkle in smoked paprika and garlic powder. This is where the skillet starts to smell like a real breakfast, not leftovers.

4. Pour in Eggs and Egg Whites

Lower the heat slightly. Whisk the eggs and egg whites together in a bowl, then pour them evenly over the skillet mixture. Let them sit undisturbed for about 30 seconds before gently stirring. This helps create soft curds instead of scrambled bits.

5. Finish and Adjust

Cook until the eggs reach your preferred doneness. Taste and adjust seasoning if needed. If you want a creamy finish, add a small sprinkle of low fat cheese or a spoon of Greek yogurt right before serving.

Turning This into a Meal Prep Breakfast

This high protein breakfast skillet holds up well in the fridge for up to four days. Store it in airtight containers and reheat gently in a pan or microwave. If you plan to reheat, slightly undercook the eggs during the initial cook so they stay soft later.

For higher calorie needs, add extra potatoes or serve with toast. For lower calorie days, reduce the potatoes and lean more on vegetables. The protein base stays consistent.

Nutrition Facts

Serving size: 1 portion out of 4 total servings
Total skillet: 4 servings

Values are estimates and based on one quarter of the full skillet.

A Breakfast Worth Repeating

This high protein breakfast skillet proves that practical food can still feel satisfying. It is warm, filling, and balanced without relying on powders or complicated prep. We like recipes like this because they fit real life. They adapt to busy mornings, heavy training days, and everything in between.

If you are building a routine around higher protein breakfasts, this is a solid place to start. One pan, simple ingredients, and a meal you will actually want to repeat.

High Protein Breakfast Skillet with Eggs & Chicken

Amee Livingston

This high protein breakfast skillet combines eggs, chicken breast, potatoes, and vegetables in one pan for a filling and balanced breakfast. It works well for meal prep, busy mornings, or post workout meals when you want real food without a lot of cleanup.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Breakfast

Cuisine American

Servings 4

Calories 390 kcal

Equipment

• Large skillet or cast iron pan
• cutting board
• Chef’s knife
• Mixing bowl
• Spatula or wooden spoon

Ingredients

  

• 1 tbsp olive oil
• 10.5 oz cooked chicken breast, diced
• 4 large eggs
• 2/3 cup liquid egg whites
• 9 oz baby potatoes, diced into small cubes
• 1 medium red bell pepper, diced
• 1 small red onion, finely chopped
• 2 packed cups fresh spinach, roughly chopped
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and black pepper, to taste
• Optional: low fat shredded cheese or plain Greek yogurt

Instructions

 

• Heat the olive oil in a large skillet over medium heat. Add the diced potatoes in an even layer and cook until golden and tender, stirring occasionally.
• Add the chopped onion and red bell pepper to the skillet and cook until softened. Stir in the spinach and let it wilt.
• Add the diced cooked chicken breast, smoked paprika, garlic powder, salt, and black pepper. Stir until everything is evenly combined and warmed through.
• Whisk the eggs and egg whites together, then pour them over the skillet mixture. Lower the heat slightly and let the eggs set before gently stirring.
• Cook until the eggs are just set and soft. Adjust seasoning if needed and serve immediately with optional cheese or Greek yogurt.

Notes

• For meal prep, slightly undercook the eggs so they stay soft when reheated.
   
• Swap chicken for turkey or lean beef if preferred.
   
• Store leftovers in an airtight container in the fridge for up to 4 days.

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