Egg & Veggie Skillet
Two eggs cracked over sautéed bell pepper and onion, yolks still runny, served with toasted whole wheat bread. That is the whole recipe.
441 calories and 20 grams of protein from nothing that needs a shopping trip. The bell pepper handles color and crunch. The olive oil handles the sauté. The eggs handle everything else.
Two eggs cracked over sautéed bell pepper and onion, yolks still runny, served with toasted whole wheat bread. That is the whole recipe.
441 calories and 20 grams of protein from nothing that needs a shopping trip. The bell pepper handles color and crunch. The olive oil handles the sauté. The eggs handle everything else.
Ingredients
- bell pepper 1
- onion 0.25
- olive oil 1 tablespoon
- eggs 2
- bread, whole wheat 2 slices
Method
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Chop the bell pepper and onion.
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Heat the olive oil in a non-stick skillet over medium heat. Add the chopped bell pepper and onion to the skillet and sauté until softened.
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Crack the eggs into the skillet and cook until the whites are set and the yolks are still runny. Season with salt and pepper to taste.
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While the eggs are cooking, toast the bread until golden brown.
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Serve the egg and veggie skillet hot with the toasted bread on the side.
Crack the eggs directly over the sautéed bell pepper so the yolks pool around the vegetables. The yolk's fat helps your body absorb the pepper's carotenoids, the pigments behind its color. Research found that eating eggs with carotenoid-rich vegetables increased absorption up to 8-fold.
Why This Works
Behind this recipe
Is 20 grams of protein enough for a meal?
Twenty grams is modest for a protein-focused meal. Two eggs provide roughly 12 to 13 grams, and two slices of whole wheat bread add about 7 to 8 grams. To push it higher, stir in an extra egg white or serve with cottage cheese. Both add protein without altering the skillet's flavor.
Why is the fat so high at 26 grams?
Two sources: two egg yolks (about 10 grams of fat) and one tablespoon of olive oil (about 14 grams). Both are predominantly unsaturated. The fat also plays a functional role. Research found that eggs consumed with carotenoid-rich vegetables like bell pepper increased carotenoid absorption up to 8-fold, partly because the yolk's fat and phospholipids help dissolve those pigments for absorption.
Can I use different vegetables in this skillet?
Yes. Mushrooms, zucchini, spinach, and cherry tomatoes all work in this format. Firmer vegetables go in first since they take longer to soften. Leafy greens go in last. The macros will shift depending on what you swap.
