Heat a pan sprayed with cooking spray oil over a medium heat, add the tomatoes and cook for 2-3 minutes, until softened, stirring from time to time but not breaking up the tomatoes. Instructions: 1. Whisk together with a fork. Water is a great heating mediumespecially in a microwave which works by activating water molecules to heat your food. Cook very gently for 3-4 minutes, stirring slowly, until the eggs are softly scrambled. What to Add to Scrambled Eggs. With only 5 ingredients or less (excluding pantry staples like salt, pepper and oil), these morning meals are quick options you can jump right into making on busy mornings. Check out our step by step video here. Pour into a lightly greased skillet. Because of the low heat, eggs will take a while to start cooking, but once they start, they cook quite quickly. Breakfast tacos are a great gluten-free alternative to the classic eggs and toast. Bake for another 10-15 minutes until set, fluffy with a spoon. Nutrition: 320 calories, 17 g fat (6 g saturated), 540 mg sodium. Make a large quantity. add oil, onions, and potatoes to pan, paprika, salt and pepper to taste, and cook for 5 minutes. Here is how you cook that. Peanut butter is the star ingredient in these oatmeal cakes, providing not only flavor, but a boost of plant-based protein too. Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. Remove and reserve on a plate. View . Serve with a dollop of yogurt. Cottage cheese takes the place of milk in this ultra-decadent, but surprisingly healthy, spin on scrambled eggs. From spicy Sriracha Scrambled Eggs to herb-infused Summer Scrambled Eggs, these 15 recipes are sure to have something for the whole family to enjoy. Just use one yolk. Egg Scramble recipe with veggies is a healthy and delicious breakast. It also gives you a result similar to poaching eggs in a pot of water for that Instagram-worthy avocado toast topping. Keep breakfast simple but nutrient-dense with this easy, scrambled eggs and veggies recipe! a photo of a plated Spinach & Egg Scramble with Raspberries, 2022 EatingWell.com is part of the Allrecipes Food Group. 70+ Best Healthy Egg Recipes for Weight Loss - Eat This Add mushrooms and cook through. Here's what to know about eating protein as part of a healthy diet. heat medium shillet on medium high heat. Add potatoes and ham; cook and stir for 5 minutes. Here's the thing about eggs: They're good for you in moderation. shirred eggs. ), How to Make Perfect, Fluffy Scrambled Eggs, Scrambled Egg Croissant Sandwiches Recipe. The best egg recipe is loaded with your favorite vegetables. In addition to boosting the nutritional value, spinach adds interesting texture and beautiful color to your breakfast plate. Pour eggs in baking dish. Plus, they're lacking in flavor. (The eggs will finish cooking in the heat of the pasta.) Tara Omidvar. Healthy Scrambled Eggs With Salmon, Asparagus, and Goat Cheese Recipe. Serve this easy scrambled egg recipe with a banana for a boost of potassium. This sandwich staple can be high in fat, cholesterol and calories, but with a few simple tweaks it can be made more nutritious. Using a silicone spatula gently work the wrap away from the pan and flip it and then cook on the other side for another 30 seconds. basted eggs. But the thing about egg whites? Mix egg whites with milk. Also, avoid adding very wet vegetables and drain or pat dry anything with a lot of liquid (like a tomato). Some type of oil for the pan. Cook and stir over medium heat until eggs. Cook and stir over medium heat until eggs are completely set. 10 Best Healthy Breakfast Scrambled Eggs Recipes | Yummly 13. "You just want to keep it to one whole egg a day.". To round out this protein-packed breakfast, serve the eggs with a slice of whole-grain toast and some fresh fruit or berries. Loaded with protein, vegetables and topped with healthy fat, this egg and veggie scramble is the perfect healthy breakfast. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. baked eggs. The list goes on. Our other healthy egg dishes include this recipe for egg muffins, the best egg curry recipe, and these easy scotch eggs. Make a big batch of this healthy scrambled egg recipe and serve it with bagels for a fun brunch. A sprinkling of za'atara Middle Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbsadds big, bold flavor to these frittata-like squares. Experimentby adding other chopped vegetables to the scramble, such as tomatoes, cooked onions, or mushrooms. Here's what that means. A registered dietitian examines the nutritional benefits of all the plant-based milk options currently available. A Pinch of Black Pepper. From prime rib to scalloped potatoes, we have a plethora of recipes to make sure you have a delicious holiday season! Directions. Serve with fresh watercress and grilled vine tomatoes for a more filling breakfast. It's the best time of year, and we're here to help your celebrate with all of our healthy Christmas recipes. When bubbling, add the shiitakes and cook for about 5 minutes, until lightly browned. Similar to many other egg dishes such as omelets or eggs benedict, scrambled eggs are super versatile. The secret to getting these scrambled eggs creamy is whisking plain kefir into the uncooked eggs. You can cook healthy egg scramble using 9 ingredients and 10 steps. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. Add the eggs. 16. Serve it with a scoop of roasted potatoes and fresh fruit. By Hilary Meyer. 11 of 15. Heat a large skillet over medium-high heat and coat it well with cooking spray. Get easy-to-follow, delicious recipes delivered right to your inbox. A Pinch of Onion Powder. 10-Minute Baked Eggs With Mushroom and Spinach Mitch Mandel and Thomas MacDonald The little ceramic vessels are perfect for housing eggs, meat, cheese, and vegetables and then tossing in the oven. For the best results, use a nonstick pan. Because of the low heat, eggs will take a while to start cooking, but once they start, they cook quite quickly. Using a wire whisk, beat the eggs and break up the yolks completely. These expert tips and tricks can help you save some cash when it comes to buying proteins. Sunny's Perfect Scrambled Cheesy Eggs Recipe. This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. Stir in the ham. Season the tomatoes with pepper. Saut onion and garlic in a lightly oiled skillet over medium-high heat. Parsley (for decoration) Total Time: 20 Minutes (MAX) Note: You can substitute other vegetables if you want and add other spices. Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking. eggs, salt, shredded cheese, pastry dough, egg white, water, milk and 2 more Mexican Scrambled Egg Muffins Freezer Meal Sabrina's Organizing spinach, Mexican seasoning, egg whites, chunky salsa, eggs, milk and 1 more They require few ingredients and cook swiftly, making them a great option for busy mornings. Start your day off right with these scrambled eggs. Peppers, carrots, mushrooms, potatoes, and eggplants are just to name a few things you can add. Remove from heat once cooked to your liking and serve on prepared toast. Discovery, Inc. or its subsidiaries and affiliates. Scrambled eggs are simple to make and a great way to start the day. Vegetarian Skillet Chili Topped with Cornbread, These 90s Snacks (That Everyone Loved) Are Making a Comeback, Weve Predicted the Biggest Food Trends Youll See In 2023, Miller High Life Is Selling a Leg Lamp That Dispenses Beer, Miller Lite Is Dropping a Genius Christmas Tree Keg Stand, KitchenAids New Holiday Stand Mixer Will Make Your Kitchen Feel So Cozy, New Year's Eve Decor Kits to Help You Celebrate in Style, The Best Nonstick Cookware Sets, According to Food Network Kitchen, 22 Clever Gifts for All the Beer Lovers on Your List, The 14 Best KitchenAid Attachments, Explained. While potatoes are cooking, add eggs and milk in small bowl and beat well. Recipes like our Cucumber Sandwich and Chicken & Spinach Skillet Pasta with Lemon & Parmesan are incredibly tasty choices that you have to try. Find healthy, delicious scrambled egg recipes, from the food and nutrition experts at EatingWell. (If you are using a nonstick skillet, stir the eggs with a wooden spoon or silicone tool since a fork can scratch the pan's surface.). This mildly spiced Indian scrambled egg recipe makes a great light lunch or light dinner. The leafy green is low in fat and even lower in cholesterol, making it a great supplement to your scrambled eggs. Pep up breakfast (or dinner) with a little pesto. Then do your magic: push the eggs across the skillet, back and forth, until they form large, fluffy mounds and there's no more liquid in the skillet. Quick Breakfast Quesadilla. Another variation is to skip the toast and wrap the scrambled eggs in a tortilla for a simple take on a breakfast burrito. If you prefer, use a nonstick skillet for easier cleanup later. You can have healthy egg scramble using 9 ingredients and 10 steps. Adjust vegetables to what is in the fridge or your favorites. 5 eggs, 1/2 cup ricotta cheese, 2 red or yellow peppers, 1/2 onion, 1 bunch (8-10 leaves) kale - ribs removed, 1 tablespoon extra virgin olive oil, 1/4 teaspoon salt, 1 dash of pepper, 1/4 cup shredded italian cheese (i.e.parmesan or asiago), simple basil pesto: 1 bunch basil, 1/8 cup extra virgin olive oil, 1/8 cup walnut oil, 1/8 teaspoon hot What emerges 10 minutes later is a perfectly cooked eggwhites soft but firm, yolk gloriously runnysurrounded by a tasty and filling supporting cast. Drain the pasta, and toss with the eggs and oil, breaking up the whites as you do. Directions. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. Make your go-to breakfast food even better for you. Allow them to set briefly. Make scrambled eggs (1): Reduce heat to low, slowly pour the egg mixture into the skillet. Pour the egg mixture into the heated pan, using a fork to stir the egg mixture continuously as it cooks. Saute yellow squash over medium-low heat until slightly tender. Crack the eggs into a medium-sized dish. this link is to an external site that may or may not meet accessibility guidelines. 12. More like this They might need a bit longer depending on your oven. Serve them as is or in a sandwich. Here is how you cook that. Using one full egg with the yolk and one egg white per serving cuts down on bad cholesterol and saturated fat so you're still getting all the benefits of eggs without totally killing the nutrition or taste. Reduce heat to medium and pour in eggs. Add the milk to the egg mixture, followed by the saltand ground black pepper. From veggie sandwiches to chicken skillets, these are the top 20 recipes that EatingWell readers clicked on the most this year. Set the wet ingredients aside. Switch up your usual breakfast-for-dinner menu with Food Network Magazine's quick-fix sandwich. This meatless dinner comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. Advertisement. Seriously, no amount of butter or oil is going to fix 'em. Adding other nutritional ingredients will, of course, boost the health factor. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. Crack eggs into a medium sized bowl and add milk, pepper and a small pinch of salt. Upping your protein intake doesn't have to cost you. In her Healthy Breakfast Sandwich recipe, Ellie Krieger shares her genius hack for making scrambled eggs without totally nixing the yolk's benefits. Credit: Ali Redmond. Divide the tomatoes between two plates and serve with the scrambled eggs and watercress. The technique for how to make soft scrambled eggs, which has its origins in France, requires you to whisk the eggs constantly as they cook and transforms the humble eggs into a light, savory custard. Cut Cholesterol by using half egg whites and whole eggs. This recipe includes eggs, turkey sausage, and cheese; packing 14 grams of protein per serving. Our trick for making a big batch of eggs? 6 large eggs 3 tablespoons skim milk 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1/2 cup spinach leaves, chopped or torn Steps to Make It Gather the ingredients. Meanwhile, beat the eggs in a bowl with some pepper. Egg white omelets, egg whites on toast, scrambled egg whites. Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. The ingredients needed to make Healthy Egg Scramble: Prepare 1 cup baby spinach; Make ready 2 sweet peppers Crack eggs into a medium sized bowl and add milk, pepper and a small pinch of salt. It's super easy to make and you'll have breakfast in less than 15 minutes. Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes. Cook until the bottom has set, about 2 minutes. Options: Add diced onion, peppers, ham, or bacon in the mix. Healthy And Easy Scrambled Eggs Cook Healthy Stay Fit black pepper, eggs, fresh herbs, water, extra virgin olive oil and 1 more Healthy Spinach Scrambled Eggs (With Variations) The Spruce Eats skim milk, spinach leaves, eggs, ground black pepper, salt Pro Vegetable Omelet Cups Cameron Rogers With a wide range of options for add-ons, you can enjoy it any way you desire. Healthy Scrambled Eggs Recipe - Food.com. Tara is a professional food photographer and recipe tester and developer. She runs her own food blog, (Nutrition information is calculated using an ingredient database and should be considered an estimate. Serve with a piece of crusty bread to soak up the sauce. How to Make Scrambled Eggs in Cast Iron Skillet Whisk the egg mixture: In a large bowl, whisk together eggs, Parmesan cheese, salt, whole milk, and heavy cream. You'll never look at egg whites the same way again. In and of themselves, scrambled eggs are a healthy dish. In a small bowl, combine the eggs and milk. Tuck the curried eggs into a warm whole-wheat tortilla or an Indian flatbread, like paratha, which can be found in the freezer case at Indian markets. 5 Reasons Why You Can't Poop When Traveling, According to a Gut Doctor. Best Scrambled Eggs . The protein and fiber help fill you up and keep you going through the morning. ingredients 1 tablespoon reduced calorie margarine 2 tablespoons chopped onion 1/4 cup chopped mushrooms 1/4 cup diced lean ham 2 large eggs, lightly beaten 1/2 cup egg substitute directions Melt margarine in a medium skillet. Also, don't save this dish for breakfasteggs are a quick and easy meal that can be eaten at any time of day. Don't toss out those almost-past-their-prime vegetables and fresh herbs. Refrigerated or frozen egg product and fat-free milk join forces with colorful vegetables for a quick and satisfying egg dish that takes only a few minutes to make. Split into 3 containers to reheat during the week for a quick and healthy breakfast. This ensures an even cooking time, which is especially important since eggs cook so quickly. Luckily, you don't have to totally sacrifice flavor in the name of health. Then push eggs forward and gently fold over. With this simple recipe, you can easily meal-prep breakfast for the week. Place medium sized non-stick frying pan over low heat. Bake for 10 minutes then stir well pushing the outside edges in as they cook faster. Holiday Baking Championship: Gingerbread Showdown, Ellie Krieger's Healthy Scrambled Egg Hack Is Life-Changing, All the Non-Dairy Milks on the Market, Reviewed and Ranked, Budget-Friendly Ways to Boost Your Protein at Any Meal, How to Hack Your Pumpkin Spice Latte Healthy. Breakfast can be both easy and tasty with these healthy recipes. Tuck the curried eggs into a warm whole-wheat tortilla or an Indian flatbread, like paratha, which can be found in the freezer case at Indian markets. The protein and fiber help fill you up and keep you going through the morning. Spinach is full of nutritionalbenefitsincluding niacin and zinc, as well as protein, fiber, vitamins A, C, E, and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. We've added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. And be careful not to overcook your eggs. Scrambled eggs are a quick and simple breakfast food. She received her bachelor's degree in photography at the Azad University of Art and Architecture and her Diploma of Culinary Management from George Brown College in Toronto. "There's no reason to avoid egg yolks entirely," says Ellie. Satisfy your pumpkin spice craving without throwing your healthy habits out the window. The . Pour into a lightly greased skillet. Extra egg whites provide added protein, and fresh spinach, turkey bacon, juicy tomatoes and fresh basil deliver gorgeous color and tantalizing taste. Stir in the salmon and chives and pour into a saucepan. Add green pepper, onions, salt and pepper. Add eggs, salt and pepper. Scrambled eggs are at their best when you see soft, creamy curds. Toss them into this skillet egg scramble for a quick vegetarian meal. Each serving provides 263kcal, 21g protein, 10g carbohydrates (of which 10g sugars), 14g fat (of which 3.5g saturates), 4g fibre and 1g salt. Continue cooking the eggs and spinach until the spinach wilts and the eggs are no longer runny, about 2 minutes. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase. Use of this site constitutes acceptance of our. A great way to use up your veggies in the fridge to make the best scrambled eggs. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Theres a lot more to heart health than just cutting out junk food. Expert tip The eggs will continue to cook after you remove them from the heat, and even after you remove them from the skillet onto a plate. If you can't find it, basil pesto or sun-dried tomato pesto also work well. Health (7 days ago) Heat the oil in a 10-inch nonstick skillet over medium heat until shimmering. Hiding a bit . Whisk the mixture together well. Your first step is to whisk the eggs with salt, pepper, and parmesan. All rights reserved. Heat a medium-sized skillet over medium heat with 1 teaspoon of avocado oil, or your favorite cooking oil. Add tomato; cook and stir until eggs are completely set. Pour eggs into pan and stir slowly while cooking. In a large bowl, scramble the eggs to combine egg whites and yolks. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes. Healthy Scrambled Eggs With Salmon, Asparagus, and Goat Cheese Recipe. Basic scrambled eggs are made even healthier with the addition of nutrient-packed spinach. Too much liquid will alter the consistency of the scrambled eggs. Love Baking Series with Gem & Shane Smith: Pear & Almond Mince Pies, Love Baking Series with Gem & Shane Smith: Christmas Stollen Bread, Love Baking Series with Gem & Shane Smith: Apricot and Bacon Tear and Share Rolls, Love Baking Series with Gem & Shane Smith: Spider Cookies, Pret A Manger Opens First Store in Ireland. Drain, cool, and chop. This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. The secret to tender scrambled eggs is to cook them low and slow! Scrambled eggs and sunnyside up or over easy eggs have additional fat used to cook them which. By Shefaly Ravula, PA-C Scrambled Eggs with Sausage Add fresh spinach leaves and lightly cook them, just until slightly wilted. EatingWell may receive compensation for some links to products and services on this website. 2022 Warner Bros. 3 egg whites 1 tablespoon 2 % milk 1 yellow squash thinly sliced 2 Roma tomatoes 1 cup fresh spinach Curry spice to taste Cooking spray Instructions Lightly spray skillet with cooking spray. 20 healthy egg white recipes - Meraki Lane 14. These are just the basics. add steak, worcestershire sauce, and mushrooms to pan and cook for 3 to 6 minutes or until steak is done to your liking. Add green pepper, onions, salt and pepper. Likewise, as a Certified Nutrition Coach, I love this egg scramble because it: contains 20g of protein per serving Scrambled Egg Recipe with Turkey Sausage, Sun-Dried Tomatoes & Basil Cookin' Canuck fresh basil, water, eggs, egg whites, pepper, sun dried tomatoes and 2 more Skinny Grilled Cheese and Scrambled Egg Whites Breakfast Sandwich Skinny Kitchen Heat a large skillet over medium-high heat and coat it well with cooking spray. Make sure that the vegetables are all cut the same size. Quick and easy to make, this is the perfect breakfast solution. In a small bowl, combine the eggs and milk. Pour eggs into pan and stir slowly while cooking. A Pinch of Salt. Add onion and cook until almost soft. Typically, breakfast quesadillas are made with large flour tortillas. Using one full egg with the yolk and one egg white per serving cuts down on bad cholesterol and saturated fat so you're still getting all the benefits of eggs without. Add the eggs and cook, gently pushing, lifting, and folding them from one side of the pan to the other, until large, Using the French method for soft curds, the beaten eggs are cooked slowly. In a large skillet, saute onion and green pepper in butter until crisp-tender. Garlic-Cilantro Scrambled Eggs . While protein is an important part of any diet, more isnt always better. Don't overcook the spinach at this point. Heat a pan sprayed with cooking spray oil over a medium heat, add the tomatoes and cook for 2-3 minutes, until softened, stirring from time to time but not. Whisk together with a fork. Offers may be subject to change without notice. As part of an Intermittent diet plan 1 serving provides your daily salty food. Breakfast, lunch and dinner are all featured in this roundup, and with four- and five-star reviews, we're not surprised that these delicious dishes made the cut. When onion is soft, stir in spinach and cook until wilted, about 2 minutes. Get out your sheet pan. when the butter is sizzling, add one egg's worth of mixture to the pan and use a crepe spreader to move the mixture around the pan until the whole pan is covered. Cook and stir over medium heat until eggs are nearly set, 2-3 minutes. 2. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. For a light and healthy breakfast, serve on multigrain toast with grilled tomatoes. Study up so you can stay regular during the holiday seasonand any time of year you're away from home. This is where the toast comes in: use it to scoop up every drop. Try these eggs with your favorite hot sauce or chunky salsaboth pack big flavor punches without the addition of fat. This healthy scrambled eggs recipe has all the makings of hearty breakfast farebutter, cheese, proteinbut with healthy fats, fresh vegetables, and a light caloric toll. See moreHealthy filling breakfasts recipes(17). "This recipe of scrambled egg with spinach has everything you want for a healthy breakfast. Serve with a slice of whole-grain toast and sliced tomatoes. Keep stirring so that eggs cook evenly. Source: natashaskitchen.com. Method Season the tomatoes with pepper. Scrambled eggs are made extra special by adding smoked salmon. Recipes like our Strawberry Peach Smoothie and Spinach & Egg Scramble with Raspberries . coddled eggs. Pour into skillet and scramble. Submerging your egg in water allows the egg to cook more evenly, preventing those heat pockets from exploding. Very nutritious and delicious at same time with creamy soft texture." Scrambled Egg Curry 1 This mildly spiced Indian scrambled egg recipe makes a great light lunch or light dinner. Next, brown sliced onions in some olive oil. In a large bowl, whisk the eggs, water and pepper; pour over ham mixture. www.everydayeileen.com 21k followers More information Find this Pin and more on Whole food/Plant Based by Kat Lee. Eggs are also used in omelets, quiches, sandwiches, casseroles, deviled egg . Her secret? 8 eggs 2 Tbsp 2% milk 12 cup fresh goat cheese How to Make It Heat 1 tablespoon of the butter in a large nonstick pan over medium heat. Instead of plain, boring scrambled eggs, try this jazzed up version! Add the eggs and scramble until done to your liking. And chances are you're limiting those high-fat ingredients if you're trying to eat more mindfully. We can't wait to use this hack in all kinds of dishes like omelets, scrambled eggs on toast and more. Fry the eggs gently in the oil, until the whites are just about set and the yolks still quite runny. Just use one yolk. Melt butter: In a non-stick skillet, heat butter over medium heat. Like many good things, eggs should be consumed in moderation. Using cooking spray or a nonstick pan, swapping skim milk for regular, and eliminating additional fatty ingredients will keep your scrambled eggs on the healthy recipe list. Make sure to cook the eggs over medium heat. When making the scramble, let the eggs settle for a minute. All Right Reserved. This fridge-clean-out meal is the perfect way to use up whatever vegetables you have on hand. Subscribe to our newsletter to receive our recipes directly in your email. pickled eggs. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Place medium sized non-stick frying pan over low heat. Remove from the heat and stir for a few seconds. Season to taste, and serve immediately, with cheese if you like. This particular recipe shows you how to make breakfast quesadillas three ways using three types of meat: breakfast sausage, ham, and bacon. A Pinch of Turmeric. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand. While they may be high in protein, they're low on everything else including good-for-you nutrients. Season with salt, pepper, cayenne, and hot sauce. To get started with this recipe, we must prepare a few ingredients. Mix in the applesauce, honey, bananas, milk, and vanilla extract until combined. . If you prefer, use a nonstick skillet for easier cleanup later. 01 of 15. If you've ever tried to cut down on calories, your eggs at breakfast probably turned into egg whites. While eggs can be a great source of protein and other nutrients, the yolks are high in saturated fat and cholesterol, which could be a concern for anyone with high cholesterol or make you think twice if you're trying to lose weight. When the eggs begin to take form, add the spinach to the pan. Remove from pan. Serve with a dollop of yogurt. Stir in potatoes and tomatoes. In the same pan, saut the spinach until heated all the way through. sunny-side up eggs. To begin with this particular recipe, we have to prepare a few components. 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