Alternative “3-minute” Slow Carb Breakfast

I appreciate the simplicity of Tim Ferris’ 3 minute breakfast, but seeing as how I can barely stomach eggs as it is, I am simply not down with the microwave eggs.  For me, eggs needs to be fresh and well prepared.  However, that doesn’t mean they need to take ages to make.

If you’re digging the 3-minute breakfast, keep it up, but here’s an alternative way of doing an egg breakfast that, in my opinion, tastes a lot better and (if you prepare for the week in advance) doesn’t take much longer than 3 minutes to prepare in the morning.

This is another one of those recipes I alter based on what I’ve got in the kitchen, but here are the basics.  I prefer ground beef with onions and spinach as the base (basically a version of Joe’s Scramble.)

Other additions:   I like to add red bell pepper if I’ve got it, sometimes to mix things up I’ll try mushrooms, zucchini, broccoli, jalapeños, etc.  Garlic is a good addition as well.

Once you’ve made the base, you can keep it in the fridge for daily use where you’ll sauté it up daily with fresh eggs.

Feel free to top with salsa or Slow Carb Kethcup.

This normally makes enough for 6-8 servings.


  • 1 lb lean ground beef or turkey
  • 1 large or 2 small onions, chopped
  • 1-2 cups of spinach (frozen or fresh, chopped)
  • 1 cup mushrooms (sliced)
  • 2-3 Tbs Seasoning Blend (I like Penzy’s Turkish seasoning best for this.  Another good combo is Italian Herbs + fennel seed – makes the meat taste like sausage.)
  • 1Tbs ghee or macadamia nut oil
  • Salt and Pepper

***Eggs (2-3 per person)

Directions (for making the meat/onion/veg base)

  1. Heat a large frying pan with ghee or macadamia nut oil over medium heat.  Add onion (and garlic, if desired.)  Sauté until golden.
  2. Add mushrooms and cook another few minutes until cooked through.  Add any other veggies.
  3. While the onions and mushrooms are cooking, season the meat with some kind of seasoning blend, salt and pepper.
  4. Add meat and cooked until browned.  Drain any excess fat.  (Alternatively, you can set the veggies aside on a plate while you cook the meat, but it’s up to you.)
  5. Add spinach.
  6. At this point, I normally remove most of the mixture and put into Tupperware to store in the fridge, leaving just enough in the pan for breakfast.

To cook the eggs

  1. In a small bowl, crack eggs and scramble with a fork.  Add any seasonings you wish, salt, pepper, hot sauce, etc.
  2. Reduce heat to medium/low on your fry pan.  Add eggs and cook through, moving around with a spatula to cook evenly.  Don’t overcook.
  3. If you are starting with your refrigerated onion/meat mixture, add a bit of ghee to the pan first.  Once it’s warm, add some of the mixture.  Once heated, add eggs and scramble as directed above.

Related Posts:


  1. Laura, thank you for this very helpful suggestion! Easy to make, very tasty and versatile. I used dried oregano, nutmeg, mustard seeds, paprica, dried parsley and black pepper as seasoning, turned out very well. Keep up the great blog!

  2. A great and tasty dish, thanks!

  3. Great idea! I’ve done this too with Tim’s ingredients. I fried onions, curry powder, spinach and lentils in olive oil or ghee, put it in the fridge and then made my scramble with a couple of spoons of this mixture in the morning. It tastes better than the microwave version, but I still got sick of the lentils in the morning. I think I’ll enjoy your version much better! I might substitute the ground beef for cubes of organic bacon, since I already eat a lot of ground beef for dinner (chilli and canelli beans with bolognese sauce mostly)

  4. Having just started the 4HB 2 weeks ago via the 4HB book, I was having trouble grocery shopping but just came across your site and found the slow carb food list so very helpful! Thank you! I am excited to try some of these recipes-

    Holding myself accountable on 🙂

  5. It took me nearly 15 minutes to prepare and cook this breakfast. Thank you for sharing your recipe anyway.

Speak Your Mind


Notify me of followup comments via e-mail. You can also subscribe without commenting.