Savoury Greens & Egg Breakfast Skillet

Overview

A warm, savoury breakfast built around eggs, greens, and whole-food carbohydrates. This skillet provides a balanced combination of protein, fibre, and healthy fats to support steady morning energy and satiety.

Ingredients (1 serving)

Vegetables

• 100 g (3.5 oz) mushrooms, sliced
• 60–80 g spinach or kale
• 80 g (2.8 oz) cherry tomatoes, halved
• 1 clove garlic, minced

Protein

• 2 large eggs

Healthy fats

• 10 ml (2 tsp) extra virgin olive oil

Slow carbohydrate base (choose one)

• 120 g (4.2 oz) cooked quinoa
  or
• 120 g (4.2 oz) cooked buckwheat

Seasoning

• Pinch sea salt
• Pinch black pepper
• ½ tsp smoked paprika

Optional

• Slices of avocado
• Small side of sauerkraut or kimchi

Method

1. Heat the olive oil in a skillet over medium heat.
2. Add the sliced mushrooms and cook for 3–4 minutes until lightly browned.
3. Add the garlic, cherry tomatoes, salt, pepper, and smoked paprika; cook for 1–2 minutes until fragrant.
4. Add the spinach or kale and cook until just wilted.
5. Push the vegetables to one side of the pan and crack in the eggs. Cook to your preference (fried, basted, or gently scrambled alongside the vegetables).
6. Warm the cooked quinoa or buckwheat in a separate pan or microwave, then place in a bowl as the base.
7. Top the grain base with the vegetable and egg mixture. Add avocado slices and sauerkraut or kimchi if using, then serve immediately.

Extra Guidance

• Cooking the grains in advance makes this a very fast weekday breakfast.
• You can swap spinach for kale or other leafy greens depending on what you have.
• Keep heat moderate to avoid over-browning the eggs and vegetables.

Nutrition (approximate, per serving)

Based on: 2 eggs, 120 g cooked quinoa, 100 g mushrooms, 60 g spinach, 80 g cherry tomatoes, 10 ml extra virgin olive oil.

• Energy: ~450–500 kcal
• Protein: ~22–25 g
• Carbohydrates: ~45–50 g (from quinoa/buckwheat and vegetables)
• Fat: ~18–22 g (including yolk fats and olive oil)
• Fibre: ~7–9 g

Brain Health Notes

• Eggs provide complete protein and choline, a nutrient important for phospholipid membranes and acetylcholine synthesis.
• Leafy greens (spinach or kale) supply folate, magnesium, and carotenoids studied for roles in brain and vascular health.
• Quinoa or buckwheat provide slow-digesting carbohydrates and fibre, which can help support steadier morning glucose patterns compared with refined grains.
• Extra virgin olive oil contributes monounsaturated fats and polyphenols associated with cardiovascular and brain health.
• Fermented sides such as sauerkraut or kimchi add probiotics and postbiotic compounds that complement a fibre-rich diet for gut support.

Foods/Substances

11 foods in this recipe

Avocado

MUFA-rich fruit with vitamin E, lutein, and glutathione

Substances: Lutein, Potassium, Vitamin E (Tocopherols/Tocotrienols), β-Carotene

Buckwheat

Pseudograin with magnesium, iron, and fiber

Substances: Magnesium

Eggs

Complete protein with choline, B vitamins, and phospholipids

Substances: Choline, Iron, Lutein, Selenium, Zeaxanthin, Zinc

Extra Virgin Olive Oil

Polyphenol-rich oil with hydroxytyrosol and anti-inflammatory properties

Substances: Hydroxytyrosol (Olive Polyphenol), Oleacein, Oleocanthal, Oleuropein, Tyrosol

Garlic

Allicin, sulfur compounds, and prebiotic fiber for gut and antioxidant support

Substances: Allicin, Manganese

Kale

Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids

Substances: Calcium, Copper, Iron, Lutein, Magnesium, Manganese, Potassium, Quercetin (and Isoquercetin), Vitamin A (Retinoids; β-Carotene precursor), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms), Zeaxanthin, Zinc, β-Carotene

Kimchi

Fermented vegetables providing probiotics, GABA, and postbiotic compounds

Substances: Vitamin K2 (MK forms)

Quinoa

Pseudograin with magnesium, iron, and balanced plant protein

Substances: Choline, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Sauerkraut

Fermented cabbage providing Lactobacillus probiotics

Substances: Vitamin K2 (MK forms)

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Substances: Calcium, Coenzyme Q10 (CoQ10), Copper, Iron, Lutein, Magnesium, Manganese, Potassium, Vitamin A (Retinoids; β-Carotene precursor), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms), Zeaxanthin, Zinc, β-Carotene

Tomatoes

Lycopene, vitamin C, and food matrix effects on absorption

Substances: Lycopene, Potassium, Vitamin C (Ascorbate)

Recipe nutrition

Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.

Nutrient / class	Foods in recipe	Total (100 g per linked food)	% RDA aggregate
Core nutrition
Energy	Avocado, Buckwheat, Eggs, Extra Virgin Olive Oil, Garlic, Kale, Kimchi, Quinoa, Sauerkraut, Spinach, Tomatoes	2112 kcal	—
Protein*	Avocado, Buckwheat, Eggs, Garlic, Kale, Kimchi, Quinoa, Sauerkraut, Spinach, Tomatoes	53.9 g	44.9-89.9%*
Total fat	Avocado, Buckwheat, Eggs, Extra Virgin Olive Oil, Garlic, Kale, Kimchi, Quinoa, Tomatoes	134.5 g	—
Saturated fat	Eggs, Extra Virgin Olive Oil, Kimchi, Quinoa	17.2 g	—
Carbohydrates	Avocado, Buckwheat, Eggs, Garlic, Kale, Kimchi, Quinoa, Sauerkraut, Spinach, Tomatoes	196.4 g	—
Sugars	Kale	0.8 g	—
Fibre	Buckwheat, Garlic, Kale, Kimchi, Quinoa, Sauerkraut, Spinach, Tomatoes	29.9 g	—
Key micronutrients
Iron	Avocado, Buckwheat, Eggs, Kale, Kimchi, Quinoa, Sauerkraut, Spinach, Tomatoes	19.0 mg	105.5%
Zinc	Avocado, Buckwheat, Eggs, Kale, Kimchi, Quinoa, Tomatoes	7.3 mg	66.3%
Magnesium	Avocado, Buckwheat, Eggs, Kale, Kimchi, Quinoa, Tomatoes	464.0 mg	110.5%
Selenium	Buckwheat, Eggs, Garlic, Kimchi, Quinoa	65.2 µg	118.5%
Calcium	Avocado, Buckwheat, Eggs, Kale, Kimchi, Quinoa, Sauerkraut, Spinach, Tomatoes	589.0 mg	58.9%
Potassium	Avocado, Buckwheat, Eggs, Kale, Kimchi, Quinoa, Sauerkraut, Tomatoes	2609.3 mg	76.7%
Choline	Eggs, Kimchi, Quinoa	379.5 mg	69.0%
Folate	Avocado, Eggs, Kale, Kimchi, Quinoa, Spinach, Tomatoes	671.7 µg	167.9%
Vitamin B6	Avocado, Buckwheat, Eggs, Kale, Kimchi, Quinoa, Tomatoes	1.4 mg	84.3%
Vitamin E	Extra Virgin Olive Oil	14.4 mg	96.0%
Vitamin K	Extra Virgin Olive Oil	60.0 µg	50.0%
Bioactive compounds
ALA	Eggs, Quinoa	1323.0 mg	—
DHA	Eggs, Quinoa	105.0 mg	—
Total omega-3	Eggs, Quinoa	1428.0 mg	—
Polyphenols (proxy)	Extra Virgin Olive Oil	34.4 mg	—

Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.

* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.

Biological Target Matrix

No biological targets found for recipe: Savoury Greens & Egg Breakfast Skillet