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Learn how to cook delicious fried eggs that are actually healthy, and how to assemble a perfect breakfast plate in a matter of minutes. This one’s incredibly easy to cook and doesn’t take more than 10-15 minutes. Let’s eat!
Need a little breakfast inspiration? Check out this fried eggs combo that we’ve been loving lately. This breakfast plate is loaded with healthy fats (omega-3s, but also others), quality proteins, vitamins, minerals, fiber and so much flavor!
Before we go into the kitchen, let’s see what exactly is on my plate. We have:
- fried eggs
- cooked mushrooms
- cherry tomatoes
- spring onion
- raw almonds
- mustard
How to cook the best fried eggs
The center piece here is definitely the fried eggs and the way you cook them is very important hen it comes to how healthy and how delicious they turn to be in the end. When cooking fried eggs, it’s super important to stay away from 2 things: refined seed oils and a non-stick pan under high heat. You’ll be amazed how easy it is to cook the perfect fried eggs, once you follow these simple rules.
Personally, I always use either butter or coconut oil when cooking fried eggs (extra virgin olive oil work fine as well). This way the eggs will turn an amazing flavor and they will be super healthy to start with. On the other hand, using refined seed oils will render the eggs rancid, as the oils themselves become rancid and oxidized when exposed to heat, light or oxygen. It’s not healthy so please don’t do it.
As for the cooking temperature, I always strive to cook my fried eggs on medium to low heat, using an enameled cast-iron skillet (I have a LeCreuset skillet). This way the eggs don’t stick to the pan, they cook evenly and I can easily control their texture and flavor.
But that’s not all, staying away from a non-stick pan helps me avoid any potential toxic chemicals (fumes) that may be result from a very hot pan. Another option would be to cook the eggs using a stainless-steel pan or a pot. Again, using medium heat is mandatory because it will give you time to cook the eggs evenly … Don’t worry, I’ve explained everything in the Recipe’s Instructions section below.
What else goes on the plate?
The mushrooms are cooked with a dash of butter in the same pan, together with the eggs. They will turn out delicious, mostly due to the fat (and a bit of salt) that gathers in the skillet while cooking the eggs.
Once the fried eggs and mushrooms are ready, it’s a matter of assembling everything on a plate. Add as many tomatoes and spring onions as you like, and don’t forget to decorate the plate your favorite kind of nuts for an extra flavor and lots of extra nutrients. If you have a homemade sauce that you like, now it’s the time to use it … I used 1-2 tbsp of spicy Dijon mustard.
I hope you’ll LOVE this simple breakfast plate. It’s:
Colorful
Flavorful
Quick
Versatile
Nutrient-packed
& Incredibly delicious
Interesting
Super Healthy
Eat healthy and delicious meals
You know how to cook the best fried eggs and how to put together this wonderful plate, but how do you keep it healthy all the time?
These are my simple tips for keeping this meal healthy, no matter what:
- use the best ingredients you can find.
- best option for eggs would be organic free-range eggs (you want chickens to spend time outside on the land).
- cook the eggs in butter, extra virgin coconut oil or extra virgin olive oil.
- use grass-fed butter, make sure it comes from healthy animals (free of hormones and antibiotics).
- if possible, use raw butter that comes from healthy cows (less processed, more nutrients).
- I also like using salted butter to start with.
- you recognize great butter by its color – it has to be rich yellow.
- yellow butter is a product of cows eating green grass which translates into vitamin k2, giving the butter its yellow color.
- wash the plants properly before cooking them (yes! those small mushrooms too).
- stay away from high heat especially when using a non-stick pan.
- do not burn the eggs and do not let them stick to the pan.
- for best flavor, try cooking everything into an enameled cast-iron skillet or a stainless-steel pan or pot.
- use a wooden spatula and stay away from any kind of plastic spatulas (plastic is a hormone disruptor which decomposes under light, heat or acidity).
Give this recipe a try and I bet you won’t regret it! This simple meal works great as a breakfast or lunch, but also as a recovery meal after a training session. It’s packed with nutrients, low-carb and keto friendly, vegetarian and it tastes awesome!
What’s your favorite way of cooking eggs? Would you try this recipe? Let me know in the comments.
Simply Delicious Fried Eggs for Breakfast
Ingredients
Fried Eggs Ingredients
- 3 medium eggs (free range, organic)
- 1 small cup white mushrooms (small, cut in half)
- 5 cherry tomatoes
- ½ spring onion (chopped)
- 1 tbsp butter (for cooking, optional evoo or ev coconut oil))
- 1/2 tsp Himalayan salt
- pepper and chili mix
Extras
- 1 small cup raw almonds (pre-soaked overnight)
- 1 tbsp Dijon mustard (sugar free, additives free)
Instructions
- Preheat an enameled cast iron skillet over medium heat and add in the butter.
- Break the eggs into the skillet. Start cooking them slowly over medium heat.
- Do not move the eggs until the egg whites turn solid. Keep the temperature rather low, making sure not to overcook or burn the egg whites.
- Once the egg whites turn a bit solid, use a wooden spatula to unstick the eggs from the pan. You won’t have to turn the eggs on the other side.
- Now it’s the time to add the mushrooms on the side of the skillet. Using a wooden spatula, slowly rotate them on all sides until they are cooked evenly.
- Once the egg yolks turn solid (or as runny as you like them), remove skillet from heat and set aside. Sprinkle salt and pepper on top of cooked eggs and mushrooms.
- If the mushrooms aren’t yet cooked, remove only the eggs and continue cooking the mushrooms for 1-2 minutes.
- Now you’re ready to assemble your dish.
- Transfer cooked eggs on a flat plate. Add chopped spring onion and cherry tomatoes on a side. Complete the dish by adding the mustard and the almonds as well.
- That was it! You’ve just finished cooking the best fried eggs ever. How easy (and fun) was that?!
colorful plate! I like the way you add a lot of additional healthy ingredients like the nuts and mushrooms in addition to the eggs. A big contrast to the fried potatoes you get with a restaurant breakfast!
So true David, thanks for your feedback!
I can also confirm that I don’t like the common fried potatoes 🙂
Best,
Marcel
We make a lot of eggs at my house, but I’m always eager to refine my technique, and these tips were really helpful. So important to stay away from nonstick pans over very high heat! Those mushrooms look like a phenomenal accompaniment, especially with the bright acidity of the tomatoes and the fresh crunch of the spring onions. What a nutritious power breakfast!
Thank you Shelley for your nice reply.
Hope you’ll feel inspired by my little recipe.
Best,
Marcel
Thanks for sharing this easy recipe for fried eggs. The extras also make a difference 🙂
What a perfect way to cook eggs, especially when your husband likes to “order” variations … I really loved the simple combo of cooked mushrooms and scallions, with cherry tomatoes and raw almonds in the same plate. Super delicious!
Those fried eggs cooked in butter looks amazing.
I love fried eggs and have just started cooking the keto way … this recipe is a true inspiration for me …. Not kidding!