Egg and Spinach Breakfast Bowl
ContinentalBreakfastOmega-3 eggsEasy
Wilted spinach, garlic and two fried eggs in a bowl with toast — a simple, iron-rich breakfast bowl for healthy mornings.
Prep time5 min
Cook time10 min
Total time15 min
Servings1
Ingredients
- 2 eggs
- 2 cups spinach leaves
- 1 garlic clove, sliced
- 1 tbsp olive oil or cooking oil
- 1/2 tsp red chilli flakes
- Salt and black pepper to taste
- 1 slice toast to serve
Method
- Heat the oil and fry the garlic for 30 seconds until fragrant.
- Add the spinach and cook for 2 minutes until wilted. Season with salt and pepper, then transfer to a bowl.
- In the same pan, fry the eggs sunny-side up until the whites are set.
- Place the eggs on top of the spinach.
- Sprinkle chilli flakes and serve with a slice of toast.
Nutrition — estimated per serving
Calories (estimate)260 kcal
Protein (estimate)14 g
Fat (estimate)17 g
Carbs (estimate)6 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Do not overcook the spinach — 2 minutes is enough to wilt it while keeping the colour. Food safety: fry the eggs until the whites are fully set. Allergens: contains egg and wheat (gluten, toast). Substitute: use kale or mustard leaves instead of spinach, or add a spoon of yoghurt on the side.