Mexican Eggs
Crack two eggs into a pan of sizzling, spiced tomatoes, let the cheese melt on top, and breakfast is done in 10 minutes. Half an avocado goes on cold at the end, two slices of toasted whole wheat bread come on the side.
685 calories, 28 grams of protein, and 13 grams of fiber in a single pan.
Ingredients
- tomatoes 2
- avocado 0.5
- scallion 1
- olive oil 1 tablespoon
- oregano, dried 1 teaspoon
- paprika (ground spice) 1 teaspoon
- eggs 2
- grated cheese 1 ounce
- bread, whole wheat 2 slices
Method
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Cut the tomatoes and avocado into pieces and slice the scallion into rings.
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Heat the oil in a small frying pan and cook the tomato pieces with the scallion rings, stirring for 2 minutes. Sprinkle the oregano and paprika powder with some salt and freshly ground pepper over the mixture. Cook for another 2-3 minutes.
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Crack the eggs over the mixture and sprinkle the cheese on top. Let the eggs set over medium-high heat for 3-4 minutes.
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Serve the eggs with the vegetable mixture in a bowl. Top with the avocado pieces and serve with the (toasted) bread.
Fresh cilantro on top brings a brightness that balances the egg, cheese, and avocado.
When the eggs cook directly in the tomato mixture, the phospholipids in the yolks help your body absorb the tomato's lycopene. A crossover trial at Purdue University found that co-consuming eggs with carotenoid-rich vegetables increased absorption of lycopene, beta-carotene, and alpha-carotene 3 to 8 fold. The olive oil and avocado in this recipe add their own fat-based absorption pathways on top.
Carotenoid Absorption · DOIBehind this recipe
Is 685 calories too much for breakfast?
That depends on your total daily intake. 685 calories is substantial, but this meal packs 28 grams of protein, 49 grams of fat, and 13 grams of fiber, a combination that keeps most people full well past lunch. If you are watching carbs, 32 grams leaves plenty of room in a daily budget. Evidence from over five thousand participants showed that total calories and protein drive fat loss outcomes, not the specific carb count.
Read the full evidence reviewWhy cook the eggs in the tomato instead of separately?
Flavor, mostly. The eggs absorb the oregano and paprika from the sauce as they set. But there is a nutritional bonus: a crossover trial at Purdue University found that co-consuming eggs with carotenoid-rich vegetables increased lycopene absorption 3 to 8 fold. The phospholipids in egg yolks act as carriers for fat-soluble carotenoids. Cooking the eggs directly in the tomato puts them in contact with the lycopene.
Can I make this with egg whites only?
You can, but the yolks are doing more than adding richness. Egg yolks contain phospholipids that help your body absorb carotenoids from the tomato. Removing them removes that absorption pathway. You would also lose about 10 grams of fat and 3 grams of protein per yolk, which changes the macro profile significantly.
