Beef and egg skillet with peppers and onion

Why This Works for Intermittent Fasting

Ground beef and eggs together deliver a dense hit of complete protein and satiating fat with almost zero carbohydrates, making this the ideal first meal after a 16 to 24-hour fast. The fat content keeps insulin low and extends the feeling of fullness deep into your day, so you naturally eat less without fighting hunger. A small amount of pepper and onion adds colour, fibre, and flavour without meaningfully affecting blood sugar.

Ingredients

• 200g (7 oz) lean ground beef (80/20)
• 4 large eggs
• 1 medium red bell pepper, thinly sliced
• ½ medium onion, thinly sliced
• 1 tbsp butter
• 1 tbsp olive oil
• ½ tsp smoked paprika
• ½ tsp garlic powder
• ¼ tsp ground cumin
• Salt and black pepper to taste
• Fresh parsley or chives to garnish (optional)

Instructions

1. Heat olive oil and butter together in a large skillet over medium-high heat until the butter foams and subsides.
2. Add the sliced onion and pepper. Cook for 4 to 5 minutes, stirring occasionally, until softened and beginning to caramelise at the edges.
3. Push the vegetables to one side of the pan and add the ground beef to the cleared space. Break it up with a spatula and cook for 4 to 5 minutes until browned through.
4. Mix the beef together with the vegetables. Season with smoked paprika, garlic powder, cumin, salt, and pepper. Stir to combine evenly.
5. Reduce heat to medium-low. Use a spoon to create four wells in the beef and vegetable mixture.
6. Crack one egg into each well. Cover the pan with a lid and cook for 3 to 4 minutes, until the egg whites are fully set but the yolks remain runny. Cook 1 to 2 minutes longer for fully set yolks.
7. Remove from heat, garnish with fresh parsley or chives if using, and serve directly from the skillet.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD. This skillet delivers sustained energy from fat and protein with minimal impact on insulin, making it an excellent first meal to break a long fast without triggering a blood sugar crash. The high protein content also supports muscle preservation during extended fasting periods.

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