If you’ve been struggling with fluctuating energy levels and think healthy eating can’t be appealing, let me prove you wrong with this delicious and easy-to-make Breakfast Skillet Spinach and Egg recipe. This all-in-one skillet dish is a quick way to fuel your day while embracing a balanced and satisfying meal.
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Calories: 379kcal | Carbohydrates: 13g | Protein: 19g | Fat: 29g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 18g | Trans Fat: 0.01g | Cholesterol: 175mg | Sodium: 453mg | Potassium: 1068mg | Fiber: 8g | Sugar: 2g | Vitamin A: 6364IU | Vitamin C: 31mg | Calcium: 175mg | Iron: 3mg
Why This Breakfast Skillet is the Perfect Energy Boost:
- Packed with Protein: The combination of whole eggs and egg whites provides high-quality protein to keep you full and maintain steady energy levels throughout the morning.
- Rich in Nutrients: Baby spinach is a powerhouse of vitamins like A, C, and K, as well as iron, which supports healthy blood flow and energy production.
- Healthy Fats for Satiety: The olive oil and avocado deliver heart-healthy fats, giving your brain and body the fuel they need to perform at their best.
- Low-Carb and Light: This dish is naturally low in carbs, making it perfect for those looking to avoid energy crashes from refined sugars or heavy starches.
- Quick and Easy: With just one skillet and a few minutes, you can whip up a meal that’s simple, convenient, and mess-free.
- Customizable Heat: Adding red pepper flakes gives a metabolism-boosting kick while keeping the dish flavorful and exciting.
- A Burst of Freshness: The diced roma tomato and creamy avocado slices balance the dish with freshness and a pop of natural sweetness.
Simple Ingredients You’ll Need
- Baby Spinach: Spinach is the nutrient powerhouse of this dish, bringing a mild, earthy flavor that pairs well with eggs and cheese. Packed with vitamins A, C, and K, as well as iron and fiber, it supports energy levels and overall health. Its quick wilting makes it perfect for a skillet, as it adds volume and nutrients without extra cooking time. Substitute with kale, arugula, or Swiss chard for a slightly different flavor profile. These greens also wilt quickly and are packed with nutrients.
- Eggs: The whole eggs are the heart of this recipe, delivering protein and healthy fats that keep you full and satisfied. Their creamy yolks create a luxurious texture, while their mild flavor allows the other ingredients to shine.
- Egg Whites: Egg whites add extra protein without additional fat, balancing the richness of the yolks. They help hold the dish together as they cook, creating a light, fluffy texture around the spinach and cheese.
- Shredded Mozzarella Cheese: Mozzarella is the perfect choice for this skillet because it melts beautifully and has a mild, creamy flavor. It ties the ingredients together, creating a gooey layer of indulgence that complements the eggs and spinach. Swap for feta, cheddar, or a dairy-free cheese alternative to suit your taste or dietary preferences.
- Roma Tomato: Diced roma tomatoes bring a fresh, tangy burst of flavor that cuts through the richness of the eggs and cheese. Their slight acidity brightens the dish and provides a juicy contrast to the creamy textures. Use cherry tomatoes, sun-dried tomatoes, or even a small amount of salsa for a flavorful twist.
- Avocado: Creamy avocado slices served on the side add a luscious texture and mild flavor that balances the savory elements of the skillet. They also provide a dose of healthy monounsaturated fats to keep you full and energized. If unavailable, try a dollop of guacamole, hummus, or Greek yogurt on the side for creaminess.
- Red Pepper Flakes (Optional): If you like a touch of heat, red pepper flakes add a spicy kick that elevates the dish without overpowering it. They also stimulate the palate, making the dish more exciting to eat. Add herbs like basil, oregano, or parsley for extra flavor, or experiment with smoked paprika or cumin for a unique touch.
How to Meal Prep This Breakfast Recipe
- Heat the Skillet: Place a medium-sized skillet on the stove over medium heat and add the olive oil. Once the oil is warm (but not smoking), add the baby spinach. Stir the spinach with a spatula until it wilts and reduces in size, about 1-2 minutes. Push the spinach to the edges of the skillet, leaving an open space in the center.
- Add the Eggs: Carefully crack the eggs one at a time into the center of the skillet. Try to keep the yolks intact for a pretty presentation.
- Incorporate Egg Whites and Cheese: Slowly pour the egg whites around the whole eggs, filling the spaces between the spinach and eggs. Sprinkle the shredded mozzarella cheese evenly over the spinach and egg whites.
- Add the Tomatoes: Scatter the diced roma tomato on top of the spinach and cheese, spreading it evenly for a burst of fresh flavor.
- Cook and Set: Cover the skillet with a lid to trap the heat. Let it cook for about 3-4 minutes, or until the egg whites turn solid and no longer appear runny. If you’re unsure, gently tap the skillet to check for firmness.
- Season and Serve: Remove the skillet from the heat and sprinkle salt, pepper, and red pepper flakes (if you like a little spice) over the entire dish. Slice the avocado and arrange it on the side for a creamy, fresh addition. Serve hot and enjoy!
Pairing Tips:
- Add a Side of Whole Grains: Pair this skillet with cooked quinoa, brown rice, or a slice of whole-grain toast to add complex carbohydrates for sustained energy. Store grains separately and reheat when ready to serve.
- Include Fresh Fruit: Add a small container of berries, orange slices, or a banana for a touch of natural sweetness and added vitamins.
- Pre-Cut Vegetables: Prep extra veggies like bell peppers, mushrooms, or zucchini to sauté alongside the spinach for variety. Store them in airtight containers in the fridge for up to 4 days.
- Protein Boost: Pair with a side of turkey bacon, chicken sausage, or smoked salmon for an extra protein boost. Cook and store separately for easy reheating.
- Batch Cooking: Double the recipe and divide it into individual portions for quick breakfasts throughout the week. Store in meal prep containers in the fridge for up to 4 days.
Frequently Asked Questions
Can I use frozen spinach instead of fresh?
Yes, but be sure to thaw and squeeze out any excess water from the frozen spinach before adding it to the skillet. This prevents the dish from becoming watery.
Can I use egg whites only?
Of course, Just replace the whole eggs with additional egg whites for a lighter version of the dish.
Can I make this recipe in a smaller pan?
Yes, just reduce the quantities to fit the size of your pan. For example, use 2 eggs, 2 cups of spinach, and half the amount of other ingredients for a single-serving portion.
Breakfast Spinach and Egg Skillet
Equipment
Ingredients
Instructions
Notes
Nutrition