Low Fat Egg in a Hole
Start your day with a wholesome twist on a classic comfort food—this Low Fat Egg in a Hole recipe is the perfect guilt-free breakfast option! Made with hearty whole grain bread and cooked with just a spritz of olive oil spray, it’s a lighter take on the beloved egg-in-a-hole dish. With its quick 10-minute prep-and-cook time, this recipe delivers a crispy golden bread base, a perfectly runny egg center, and a hint of freshness from chopped parsley. Seasoned simply with a pinch of salt and black pepper, it’s a healthy and satisfying way to fuel your morning. Ideal for anyone seeking a low-fat breakfast or a high-protein option, this dish is easy to customize and pairs beautifully with a side of fresh fruit or a light salad. Make this simple yet satisfying recipe your go-to for busy mornings!
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Recipe Information
Ingredients
- 1 piece Whole grain bread slice
- 1 piece Large egg
- 1 spray Olive oil spray
- 0.125 teaspoon Salt
- 0.125 teaspoon Black pepper
- 1 tablespoon Fresh parsley, chopped
Instructions
Use a cookie cutter or a small glass to cut a round hole in the center of the slice of whole grain bread.
Heat a non-stick skillet over medium heat and lightly spray with olive oil spray.
Place the bread in the skillet and cook for about 1 minute, allowing the bottom to start browning slightly.
Crack the large egg into the hole cut out in the bread and season with a pinch of salt and black pepper.
Cook for 2-3 minutes, or until the white is mostly set but the yolk is still runny.
Carefully flip the bread using a spatula, ensuring the egg remains in the center, and cook for 1-2 more minutes for a runny yolk or longer for a firmer yolk.
Transfer to a plate, garnish with freshly chopped parsley, and serve immediately.
Nutrition Facts
Calories |
145 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 8% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 186 mg | 62% | |
| Sodium | 500 mg | 22% | |
| Total Carbohydrate | 12.8 g | 5% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 2.0 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 78 mg | 6% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 177 mg | 4% | |
*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.
