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

12 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, Selenium, 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)

Mushrooms

UV-exposed mushrooms provide vitamin D; niacin source for NAD+ synthesis

Substances: Selenium, Vitamin B3 (Niacin; Niacinamide), Vitamin D

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, Mushrooms, Quinoa, Sauerkraut, Spinach, Tomatoes	2145 kcal	—
Protein*	Avocado, Buckwheat, Eggs, Extra Virgin Olive Oil, Garlic, Kale, Kimchi, Mushrooms, Quinoa, Sauerkraut, Spinach, Tomatoes	56.1 g	46.7-93.5%*
Total fat	Avocado, Buckwheat, Eggs, Extra Virgin Olive Oil, Garlic, Kale, Kimchi, Mushrooms, Quinoa, Sauerkraut, Spinach, Tomatoes	134.9 g	—
Saturated fat	Eggs, Extra Virgin Olive Oil, Kimchi, Quinoa, Sauerkraut, Spinach	17.2 g	—
Carbohydrates	Avocado, Buckwheat, Eggs, Extra Virgin Olive Oil, Garlic, Kale, Kimchi, Mushrooms, Quinoa, Sauerkraut, Spinach, Tomatoes	203.2 g	—
Sugars	Kale	0.8 g	—
Fibre	Buckwheat, Eggs, Garlic, Kale, Kimchi, Mushrooms, Quinoa, Sauerkraut, Spinach, Tomatoes	33.1 g	—
Key micronutrients
Iron	Avocado, Buckwheat, Eggs, Kale, Kimchi, Mushrooms, Quinoa, Sauerkraut, Spinach, Tomatoes	19.7 mg	109.6%
Zinc	Avocado, Buckwheat, Eggs, Kale, Kimchi, Mushrooms, Quinoa, Tomatoes	7.8 mg	70.9%
Magnesium	Avocado, Buckwheat, Eggs, Kale, Kimchi, Mushrooms, Quinoa, Tomatoes	474.5 mg	113.0%
Selenium	Buckwheat, Eggs, Garlic, Kimchi, Mushrooms, Quinoa, Tomatoes	65.6 µg	119.2%
Calcium	Avocado, Buckwheat, Eggs, Kale, Kimchi, Mushrooms, Quinoa, Sauerkraut, Spinach, Tomatoes	589.4 mg	58.9%
Potassium	Avocado, Buckwheat, Eggs, Kale, Kimchi, Mushrooms, Quinoa, Sauerkraut, Tomatoes	2985.2 mg	87.8%
Choline	Eggs, Kimchi, Quinoa	379.5 mg	69.0%
Folate	Avocado, Eggs, Kale, Kimchi, Quinoa, Spinach, Tomatoes	671.7 µg	167.9%
Vitamin B12	Eggs, Kimchi, Quinoa	0.0 µg	0.0%
Vitamin B6	Avocado, Buckwheat, Eggs, Kale, Kimchi, Mushrooms, Quinoa, Tomatoes	1.5 mg	90.5%
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, Kale, Mushrooms, Quinoa	1994.0 mg	—
EPA	Eggs, Kimchi, Quinoa	0.0 mg	—
DHA	Eggs, Kimchi, Quinoa	105.0 mg	—
Total omega-3	Eggs, Kale, Kimchi, Mushrooms, Quinoa	2099.0 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

Gut–Brain Axis & Enteric Nervous System (ENS)

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Eggs, Quinoa	Choline is metabolised by gut bacteria; some strains (e.g. Lactobacillus) can produce acetylcholine. Microbial choline metabolism (e.g. trimethylamine) shows inter-individual variability and may influence host metabolism and gut–brain signalling.
Vitamin D	Contextual / minor contributor	Mushrooms	Supports gut barrier integrity; nutrient deficiencies including vitamin D disrupt tight junctions, increasing permeability

Inflammation & Oxidative Stress

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Eggs, Quinoa	Choline-derived betaine supports homocysteine remethylation; elevated homocysteine is linked to oxidative stress and inflammatory signalling. Phosphatidylcholine supports membrane integrity and cell signalling in immune and redox contexts.

Metabolic & Neuroendocrine Stress (HPA Axis & ANS)

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Eggs, Quinoa	Choline supports hepatic VLDL assembly and lipid export; methyl donors (choline, betaine) may influence adenosine metabolism and HPA axis activity. Adequate choline status supports metabolic stability and stress physiology.

Methylation & One-Carbon Metabolism

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Eggs, Quinoa	Precursor to trimethylglycine (TMG/betaine), a dietary methyl donor that helps recycle homocysteine to methionine via an alternative pathway; supports one-carbon metabolism alongside folate, riboflavin, and B12; influences methylation dynamics relevant to MTHFR and COMT activity
Methionine	Contextual / minor contributor	Quinoa	Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation
Vitamin B2 (Riboflavin)	Contextual / minor contributor	Spinach, Kale, Quinoa	FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity
Vitamin B6 (Pyridoxine → PLP)	Contextual / minor contributor	Spinach, Kale, Quinoa	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12
Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	Spinach, Kale, Quinoa	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes
Zinc	Contextual / minor contributor	Eggs, Spinach, Kale, Quinoa	Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity

Mitochondrial Function & Bioenergetics

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Eggs, Quinoa	Phosphatidylcholine and other choline-containing phospholipids support mitochondrial membrane integrity and energy metabolism; choline-derived betaine contributes to one-carbon status that can influence mitochondrial resilience
Coenzyme Q10 (CoQ10)	Contextual / minor contributor	Spinach	Electron transport chain cofactor; supports ATP production; antioxidant protection for neurons
Iron	Contextual / minor contributor	Eggs, Spinach, Kale, Quinoa	Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production
Magnesium	Contextual / minor contributor	Spinach, Kale, Quinoa, Buckwheat	Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them
Manganese	Contextual / minor contributor	Spinach, Kale, Garlic, Quinoa	Supports mitochondrial antioxidant defense through MnSOD activity
Oleuropein	Contextual / minor contributor	Extra Virgin Olive Oil	Oleuropein aglycone (the active form) supports mitophagy, SIRT1 activation, and AMPK activation; enhances mitochondrial function, autophagy, and neuroprotective effects through modulation of mitochondrial dynamics and antioxidant pathways
Quercetin (and Isoquercetin)	Contextual / minor contributor	Kale	Enhances mitochondrial baseline activity and energy production; supports mitochondrial function
Selenium	Contextual / minor contributor	Eggs, Mushrooms	Protects mitochondria from oxidative damage through antioxidant enzyme activity
Vitamin B1 (Thiamine)	Contextual / minor contributor	Spinach, Kale, Quinoa	Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function
Vitamin B2 (Riboflavin)	Contextual / minor contributor	Spinach, Kale, Quinoa	Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes
Vitamin B3 (Niacin; Niacinamide)	Contextual / minor contributor	Mushrooms	Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism

Neurotransmitter Regulation

Substance	Contribution Level	Foods	Mechanism of Action
Calcium	Contextual / minor contributor	Spinach, Kale	Essential for nerve impulse transmission and neurotransmission
Choline	Contextual / minor contributor	Eggs, Quinoa	Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition
Copper	Contextual / minor contributor	Spinach, Kale	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Iron	Contextual / minor contributor	Eggs, Spinach, Kale, Quinoa	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Contextual / minor contributor	Spinach, Kale, Quinoa, Buckwheat	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
Phenylalanine	Contextual / minor contributor	Quinoa	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Potassium	Contextual / minor contributor	Spinach, Kale, Tomatoes, Avocado	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Tryptophan	Contextual / minor contributor	Quinoa	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Tyrosol	Contextual / minor contributor	Extra Virgin Olive Oil	Neuroprotective effects; contributes to brain health benefits of extra-virgin olive oil
Vitamin B6 (Pyridoxine → PLP)	Contextual / minor contributor	Spinach, Kale, Quinoa	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	Spinach, Kale, Quinoa	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Vitamin C (Ascorbate)	Contextual / minor contributor	Spinach, Kale, Tomatoes	Supports norepinephrine synthesis; transported in brain via SVCT2
Zinc	Contextual / minor contributor	Eggs, Spinach, Kale, Quinoa	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation