Eggs and Vegetables
This is a fitting start! It has just the right amount of calories to provide much needed daily energy.
Ingredients
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3.0 oz (85 g) Carrots
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3 Eggs
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3.5 oz (99 g) Cauliflower
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3.5 oz (99 g) Spinach
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1 tbsp Coconut oil
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3.5 oz (99 g) Broccoli
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3.5 oz (99 g) Green beans
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Salt and spices to taste
Instructions
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Add just enough coconut oil to coat the bottom of a frying pan.
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Heat on low.
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Add all vegetables. If using a frozen mix, thaw on low heat for a few minutes before proceeding to the next step.
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Increase heat to medium.
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Add the 3 eggs.
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Add various spices to taste.
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Stir fry until ready to serve.
Here is the estimated nutritional breakdown for the entire recipe (one serving).
Nutritional Summary
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Total Calories: ~485 kcal
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Protein: ~29.3 g
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Fat: ~29.8 g
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Total Carbohydrates: ~31.8 g
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Dietary Fiber: ~12.5 g
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Net Carbohydrates: ~19.3 g
Detailed Breakdown by Ingredient
Calories
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3 Eggs: ~216 kcal
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1 tbsp Coconut Oil: ~120 kcal
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Vegetables (Carrots, Cauliflower, Spinach, Broccoli, Beans): ~149 kcal combined
Macronutrients
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Protein: The majority comes from the eggs (~19 g), with the vegetables contributing the remaining ~10 g.
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Fat: Nearly split evenly between the coconut oil (~14 g) and the egg yolks (~14.5 g).
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Carbohydrates: Derived entirely from the vegetables. While the total count is ~31.8 g, the high fiber content reduces the Net Carbs significantly, making this a lower-glycemic meal.
Note: These values are estimates based on standard USDA data for raw ingredients. Actual values may vary slightly depending on the specific size of produce and egg brands.
Frequently Asked Questions
Can I use frozen vegetables for this egg skillet? Yes, absolutely. This recipe works great with frozen vegetable mixes. As noted in the instructions, it is best to thaw the frozen vegetables in the pan on low heat for a few minutes to evaporate excess moisture before adding the coconut oil and increasing the heat.
Is this vegetable and egg stir-fry Keto-friendly? Yes, this dish is generally considered Keto-friendly and low-carb. With approximately 19.3g of net carbohydrates and high amounts of healthy fats and protein, it fits well into a low-glycemic diet. To lower the carbs further, you can reduce the amount of carrots and increase the spinach or broccoli.
What are the best spices to add to eggs and vegetables? While salt and pepper are staples, this dish pairs beautifully with garlic powder, turmeric (for anti-inflammatory benefits), paprika, or even a dash of cayenne pepper for heat. For a savory twist, try adding dried oregano or a pinch of cumin.
Can I meal prep this recipe? You can chop and portion the vegetables (carrots, cauliflower, broccoli, green beans) in advance to save time. However, fried eggs are best enjoyed fresh. If you need to cook it entirely in advance, store it in an airtight container in the fridge for up to 2 days and reheat gently, though the texture of the eggs may change slightly.
What can I substitute for coconut oil? If you don’t have coconut oil or prefer a different flavor, you can substitute it with avocado oil, olive oil, or grass-fed butter/ghee. Keep in mind that butter has a lower smoke point, so keep the heat moderate.
