Heart-Healthy Cheesy Fried Eggs
Elevate your breakfast game with this nutritious and flavorful recipe for Heart-Healthy Cheesy Fried Eggs. Packed with protein and vibrant vegetables, this dish combines the creamy richness of low-fat melted cheese, the freshness of sautéed spinach, and the natural sweetness of cherry tomatoes, all topped with buttery avocado slices for a wholesome finish. Cooked in heart-smart olive oil and seasoned with a touch of oregano, salt, and pepper, these sunny-side-up eggs strike the perfect balance between indulgence and nutrition. Ready in just 15 minutes, this quick and easy one-pan meal is ideal for busy mornings or a laid-back brunch, offering a delicious way to start your day on a healthy note. Perfect for those seeking a low-calorie, nutrient-packed breakfast option!
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Recipe Information
Ingredients
- 2 large Eggs
- 1 teaspoon Olive oil
- 2 tablespoons Low-fat shredded cheese
- 1 cup Fresh spinach
- 4 whole Cherry tomatoes
- 0.25 teaspoon Salt
- 0.125 teaspoon Black pepper
- 0.125 teaspoon Dried oregano
- 0.5 whole Avocado
Instructions
Heat a non-stick skillet over medium heat and add the olive oil.
Once the oil is hot, add the fresh spinach and cook until wilted. This should take about 1-2 minutes.
While the spinach is cooking, halve the cherry tomatoes and slice the avocado.
Remove the cooked spinach and set aside.
Crack the eggs into the skillet, ensuring they are spread out without overlapping.
Sprinkle the eggs with salt, black pepper, and oregano.
Add the cherry tomatoes to the skillet, distributing them evenly around the eggs.
Cook the eggs until the whites are set but the yolks are still a little runny, about 3-4 minutes.
Scatter the low-fat shredded cheese over the eggs and cover the skillet with a lid to allow the cheese to melt, about 1 minute.
Add the cooked spinach back to the skillet to reheat it gently, about 30 seconds.
Transfer the eggs, cooked vegetables, and melted cheese onto a plate.
Garnish with sliced avocado before serving.
Nutrition Facts
Calories |
453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 377 mg | 126% | |
| Sodium | 872 mg | 38% | |
| Total Carbohydrate | 11.6 g | 4% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 3.2 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 211 mg | 16% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 678 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
