One of the things I want to focus on this year is eating more vegetables. I like vegetables, so there is really no excuse for not eating plenty of them every day. But, you know how it is…it’s just easy to go for something else. So, I’ve started eating a vegetable& egg stir fry for breakfast. At first, I thought it would be a bit of a disappointment, but I really love it and have started craving it. It’s a hot and hearty breakfast that gives me a good start eating for the day. I shared a picture of it on Instagram earlier this week and received so many comments on it and requests for the recipe, so here it is…
The key to making this vegetable and egg stir fry easy to make for breakfast is to have all of the veggies chopped in advance. I chop them up over the weekend, so I can just scoop them out and get straight to cooking. In my vegetable and egg breakfast stir fry, I use cauliflower, broccoli (or broccolini), sweet onions, red peppers, and matchstick carrots. You can add whatever vegetables you like, though!
To cook the breakfast vegetable & egg stir fry, put the veggies into a non-stick pan ( is my favorite) filled with about 1/4″ of water and cook on medium-high heat until the water evaporates and the veggies are softened. This only takes about 5 minutes.
While that’s cooking, dice 1/4 of an avocado.
Once the water is evaporated from the veggies (or most of it is), add a drizzle of olive oil, turn the heat down to medium, and let the veggies brown a little. I think this does a lot for the flavor, but you can always stop at steaming the veggies if you don’t want to add the oil.
Once brown, I’ll plate the veggies and top them with the diced avocado…
Wipe out the pan, add a small amount of butter, and cook an egg over medium heat. I prefer an over-easy egg, but you can make it however you like your eggs.
Top with parsley, salt & pepper to taste.
Oh, and that runny yolk is so good! I mix it all up, so I can get some egg and avocado with each bite of vegetables. It’s amazing how much richness and flavor they add.
Jeff and I have had this for lunch, too. He’ll cut up some chicken for his and I’ll just add cashews. It would be good over rice, too. There really are so many options and variations that can be made. This breakfast vegetable & egg stir fry recipe is easy, versatile, and most importantly, tasty and satisfying. And, it ticks all of the boxes of every diet I know of. It’s whole-food, low calorie, low carb, vegetarian, grain-free, sugar-free, gluten-free… (I’m sure I’m missing some.)
One little tip (in case you don’t do this already), if you use just 1/4 of an avocado, close it back up (with the seed still inside) and wrap it in plastic wrap. It’ll keep quite well in the fridge for a few days.
If you’d like some more of my recipes, I created a recipe category, so they’ll be easier to find. You can find them HERE.
5 Responses
This looks yummy! I started adding vegetables to my meals a couple of months ago and love it. On sunday evening, I make 5 egg white and spinach omelets and put them in the fridge. They are in easy and filling breakfast on busy weekday mornings. And I stay full until lunch.
Being of Asian descent, a stir-fry is my go-to comfort food. An over-easy egg on top makes everything better. It is hard to eat enough vegetables for optimal health, so I’ve been making green smoothies or juices to help with that. I throw the greens (usually kale) into a blender with some coconut water and blend it for a long time until it is as smooth as possible. Then I add whatever fruit I have around to sweeten it. I’ve also been drinking wheat grass juice powder in the morning or adding it to my green smoothie in the afternoon. It gives me so much more energy. I try to eat at least half an avocado at dinner. The good fat keeps me satisfied so I don’t snack in the evening.
I like to start my day with a hot breakfast. Every few days I put on a big pot of vegetable soup. I know that soup for breakfast sounds odd, but I really enjoy it. I start with a few boxes of either chicken or vegetable broth. I add in chunks of zucchini, sliced mushrooms, quartered artichoke bottoms from a can, diced fire roasted tomatoes, and frozen vegetables such as chopped spinach, peas, carrots, corn, green beans, and okra. I also add in some canned white beans. I leave out garlic and onions as I find them too strong for first thing in the morning. On days I want an egg, I just use a slotted spoon to take out some of the vegetables to heat and add a poached egg on top. It’s easy, tasty, and a great way to start my day.
I love veggies with my eggs. I buy the premixed kale/spinach/chard ‘tubs’ from the produce section and just pick out handfuls, sautés them in skillet and then add my eggs. That’s the only way I get my kale in!
This recipe looks delish ! Must try it. Marian you said you are writing a book maybe include some of your recipes ? Just a suggestion.