Heart-Healthy Fried Egg with Cheese

Start your day on a nourishing note with this Heart-Healthy Fried Egg with Cheese, a quick and flavorful breakfast that’s as good for your taste buds as it is for your heart. This recipe features a protein-packed fried egg perfectly seasoned and topped with a slice of melty low-fat cheddar cheese, all resting atop a bed of sautéed baby spinach and crispy whole grain toast. Cooked in just a teaspoon of extra virgin olive oil, it’s a light yet satisfying meal that’s rich in nutrients and flavor. Ready in just 15 minutes, it’s perfect for busy mornings when you want something wholesome and delicious. With keywords like "heart-healthy breakfast," "easy egg recipes," and "spinach and cheese toast," this dish combines texture, nutrition, and comforting goodness in every bite!

Nutriscore Rating: 68/100

Prep Time:5 mins

Cook Time:10 mins

Total Time:15 mins

Servings: 1

Ingredients

• 1 piece large egg
• 1 teaspoon extra virgin olive oil
• 1 cup baby spinach
• 1 slice low-fat cheddar cheese
• 1 pinch salt
• 1 pinch black pepper
• 1 slice whole grain bread

Directions

Step 1

Start by toasting the whole grain bread in a toaster until it reaches your desired level of crispness.

Step 2

While the bread is toasting, heat a non-stick skillet over medium heat and add the extra virgin olive oil.

Step 3

Add the baby spinach to the skillet and sauté for about 2 minutes until it wilts slightly. Remove it from the skillet and set it aside.

Step 4

Using the same skillet, crack the egg and carefully add it to the pan, ensuring the yolk remains intact.

Step 5

Cook the egg for approximately 3 to 4 minutes or until the egg white is fully set and the yolk is still slightly runny.

Step 6

Season the egg with a pinch of salt and black pepper according to your taste.

Step 7

Place the slice of low-fat cheddar cheese over the egg and cover the pan with a lid for about 1 minute to allow the cheese to melt gently.

Step 8

Once the cheese is melted, remove the skillet from heat.

Step 9

On a plate, place the toasted whole grain bread and layer it with the wilted spinach.

Step 10

Carefully remove the egg with melted cheese from the pan using a spatula and place it over the spinach-topped toast.

Step 11

Garnish with additional black pepper if desired, and serve immediately for a warm, heart-healthy breakfast.

Nutrition Facts

Serving size	(151.8g)

Amount per serving	% Daily Value*
Calories	329.7

Total Fat 22.1g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 0.6g
Cholesterol 196mg	0%
Sodium 526.9mg	0%
Total Carbohydrate 16.0g	0%
Dietary Fiber 3.1g	0%
Total Sugars 2.3g
Protein 18.1g	0%

Vitamin D 41IU	0%
Calcium 293.6mg	0%
Iron 2.7mg	0%
Potassium 172.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.3%

Protein: 21.6%

Carbs: 19.1%