Ingredients
- 3 Large Eggs
- 1 tbsp Coconut oil
- 3.0 oz (85 g) Carrots (approx. 0.6 cups)
- 3.5 oz (99 g) Cauliflower florets (approx. 1 cup)
- 3.5 oz (99 g) Broccoli florets (approx. 1.1 cups)
- 3.5 oz (99 g) Green beans (approx. 0.8 cups)
- 3.5 oz (99 g) Spinach (approx. 3 cups fresh)
- 0.5 tsp Salt (to taste)
- 0.5 tsp Ground Black Pepper (optional)
- 0.2 tsp Garlic Powder (optional)
Instructions
- Add 1 tbsp of coconut oil to a large non-stick skillet or frying pan to coat the bottom evenly.
- Heat the pan on a low setting to melt the oil without smoking.
- Add all the vegetables: 3.0 oz (85 g) carrots, 3.5 oz (99 g) cauliflower, 3.5 oz (99 g) broccoli, 3.5 oz (99 g) green beans, and 3.5 oz (99 g) spinach. If you are using a frozen vegetable mix, let them thaw in the pan on low heat for 3–4 minutes before proceeding to the next step.
- Increase the heat to a medium setting once the vegetables are ready.
- Crack the 3 large eggs directly into the skillet over the vegetables.
- Sprinkle 0.5 tsp of salt and any additional spices (such as 0.5 tsp pepper or 0.2 tsp garlic powder) over the eggs and vegetables.
- Stir fry the mixture continuously, breaking the yolks and blending them with the vegetables, until the eggs are fully set and the dish is ready to serve.
Nutritional Information (Per Serving)
- Total Calories: ~485 kcal
- Total Carbohydrates: ~31.8 g
- Dietary Fiber: ~12.5 g
- Net Carbohydrates: ~19.3 g
- Protein: ~29.3 g
- Fat: ~29.8 g
Pro Tips for the Perfect Skillet
- Uniform Chopping for Even Cooking: Since root vegetables like carrots take longer to soften than softer vegetables like spinach, chop the 3.0 oz (85 g) of carrots into smaller, bite-sized pieces (approx. 0.5 inches). This ensures they cook through at the same rate as the 3.5 oz (99 g) of cauliflower and broccoli without becoming mushy.
- Prevent Watery Eggs: If you are using frozen vegetables, do not skip the thawing step. Sauté the frozen mix on low heat first to release and evaporate the excess water. If you add the 1 tbsp of coconut oil and eggs while the pan is still watery, the eggs will steam rather than fry, resulting in a rubbery texture.
- Add Spinach Last: To preserve the vibrant green color and nutrients of the 3.5 oz (99 g) of spinach, consider adding it in the final 1.0 minute of cooking. It wilts very quickly and retains better texture if added just before you serve the dish.
- Boost the Healthy Fats: For stricter Keto macros, you can top the finished dish with 0.5 sliced avocado or drizzle an extra 0.5 tbsp of olive oil over the top. This increases the fat content without altering the cooking chemistry.
Frequently Asked Questions
Is this Eggs and Vegetables recipe Keto-friendly? Yes, this Eggs and Vegetables skillet is an excellent choice for a Keto diet. With approximately 19.3 g of net carbohydrates and a high fat content from the 3 eggs and 1 tbsp of coconut oil, it provides sustained energy while keeping blood sugar levels stable. It is also suitable for Paleo and Vegetarian diets.
Can I use frozen vegetable mixes instead of fresh produce? Absolutely. Using a frozen mix containing broccoli, cauliflower, and carrots is a great time-saver. Just ensure you thaw the vegetables in the pan on low heat for about 3.0 to 5.0 minutes to remove excess moisture before adding the oil and eggs. This prevents the dish from becoming soupy.
How long can I store this egg and vegetable stir-fry in the fridge? This dish is best enjoyed fresh, but it can be stored in an airtight container in the refrigerator for up to 2 days. When reheating, do so gently in a pan over low heat or in the microwave in 30-second intervals to avoid overcooking the eggs, which can make them rubbery.
What other proteins can I add to this recipe? While this recipe relies on eggs for protein, you can easily boost the protein content by adding precooked meats. Diced chicken breast, turkey bacon, or crumbled tofu (for a vegetarian option) work well. Add these along with the vegetables so they heat through before cracking in the eggs.
This Eggs and Vegetables skillet is more than just a quick breakfast; it is a powerhouse meal designed to fuel your day with high-quality protein and essential nutrients. Whether you are following a Keto lifestyle or simply looking for a wholesome start to your morning, this one-pan dish delivers on both flavor and simplicity. Give it a try this week, and don’t forget to share your experience or your favorite spice variations in the comments below!
