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

Nutrition calculation uses spinach and quinoa as the default combination.

Method

Heat the olive oil in a skillet over medium heat.
Add the sliced mushrooms and cook for 3–4 minutes until lightly browned.
Add the garlic, cherry tomatoes, salt, pepper, and smoked paprika; cook for 1–2 minutes until fragrant.
Add the spinach or kale and cook until just wilted.
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).
Warm the cooked quinoa or buckwheat in a separate pan or microwave, then place in a bowl as the base.
Top the grain base with the vegetable and egg mixture. Add avocado slices and sauerkraut or kimchi if using, then serve immediately.

Nutrition

Per serving. Each included ingredient is scaled from a named per-100 g composition record by edible grams. Optional ingredients are excluded. Missing analytical values are not treated as zero.

Nutrient	Per serving
Energy	430 kcal
Protein	24 g
Carbohydrates	37 g
Sugars	5.9 g
Fibre	7.3 g
Total fat	22 g
Saturated fat	4.8 g
Sodium	220 mg

Sodium excludes salt added to taste.

Key vitamins and minerals

Nutrient	Per serving	Reference intake
Vitamin K	350 µg	293% AI
Vitamin B2	1.2 mg	89% RDA
Copper	0.78 mg	86% RDA
Selenium	45 µg	81% RDA
Phosphorus	530 mg	75% RDA
Manganese	1.6 mg	70% AI
Folate	260 µg	66% RDA
Choline	360 mg	65% AI

Vitamins and minerals supplying at least 15% of an adult reference intake, up to eight. RDA is a recommended dietary allowance; AI is an adequate intake, used where the evidence does not support an RDA. Nutrients below the threshold are still calculated and still count towards a daily total.

Bioactive compounds

Compound	Per serving
DHA	76 mg

These compounds have no recognised intake target, so an amount is given without a percentage.

Calculation details

Ingredient	Weight used	Composition record
100 g mushrooms, sliced	100 g	USDA FDC 169251 — Mushrooms, white, raw
60–80 g spinach	70 g	USDA FDC 168462 — Spinach, raw
80 g cherry tomatoes, halved	80 g	USDA FDC 170457 — Tomatoes, red, ripe, raw
1 clove garlic, minced	3 g	USDA FDC 169230 — Garlic, raw
2 large eggs	100 g	USDA FDC 171287 — Egg, whole, raw, fresh
10 ml (2 tsp) extra virgin olive oil	9 g	USDA FDC 171413 — Oil, olive, salad or cooking
120 g cooked quinoa	120 g	USDA FDC 168917 — Quinoa, cooked
½ tsp smoked paprika	1.1 g	USDA FDC 171329 — Spices, paprika

Mainly from:

Energy: 120 g cooked quinoa, Eggs
Protein: Eggs, 120 g cooked quinoa
Carbohydrates: 120 g cooked quinoa
Sugars: Tomatoes, White/Button Mushroom
Fibre: 120 g cooked quinoa, Spinach
Total fat: Eggs, Extra Virgin Olive Oil
Saturated fat: Eggs, Extra Virgin Olive Oil
Sodium: Eggs, Spinach

Assumptions and exclusions:

60–80 g spinach: midpoint of the stated 60–80 g
1 clove garlic, minced: USDA SR Legacy FDC 169230 food_portion: 1 clove = 3 g
2 large eggs: USDA SR Legacy FDC 171287 food_portion: 1 large = 50 g; 2 large = 100 g
10 ml (2 tsp) extra virgin olive oil: USDA SR Legacy FDC 171413 food_portion: 1 tsp = 4.5 g; 2 tsp = 9 g
½ tsp smoked paprika: USDA SR Legacy FDC 171329 food_portion: 1 tsp = 2.3 g; ½ tsp = 1.15 g
120 g cooked quinoa: The Quinoa food page records uncooked grain, which is about three times as energy-dense by weight.
pinch sea salt, pinch black pepper — added to taste, so it is not part of an exact sodium total
slices of avocado (optional) — optional, no stated quantity
small side of sauerkraut or kimchi (optional) — optional, no stated quantity
Spinach and cooked quinoa are the calculated defaults where the recipe offers a choice.

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.

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.