Heart-Healthy Spiegeleier (Fried Eggs)

Start your day on a nutritious note with this heart-healthy twist on Spiegeleier, a classic German fried egg dish. In just 12 minutes, this recipe transforms simple ingredients into a vibrant and wholesome breakfast. Two perfectly fried eggs, cooked in nutrient-rich extra-virgin olive oil, are paired with sautéed baby spinach and sweet cherry tomatoes for a burst of flavor and color. Fresh parsley adds an herby finish while a touch of black pepper enhances the natural taste of the dish. Low in saturated fat and high in vitamins, this dish is ideal for a quick yet nourishing meal. Whether you're looking for a healthy breakfast or a light lunch, this Heart-Healthy Spiegeleier delivers delicious simplicity with every bite!

Nutriscore Rating: 74/100

Prep Time:5 mins

Cook Time:7 mins

Total Time:12 mins

Servings: 1

Ingredients

• 2 pieces large eggs
• 1 teaspoon extra-virgin olive oil
• 1 cup baby spinach
• 1 cup cherry tomatoes (halved)
• 1 tablespoon fresh parsley (chopped)
• 0.25 teaspoon ground black pepper
• 0.125 teaspoon sea salt (optional)

Directions

Step 1

Heat a non-stick skillet over medium heat and add 1 teaspoon of extra-virgin olive oil, swirling to coat the surface.

Step 2

Add the cherry tomatoes and sauté for 2 minutes until slightly softened.

Step 3

Add the baby spinach to the skillet and cook for an additional 1-2 minutes until wilted. Push the vegetables to one side of the pan.

Step 4

Crack the eggs into the skillet on the empty side. Reduce heat to medium-low and cook the eggs until the whites are set and the yolks are still slightly runny, about 3-4 minutes. If you prefer firmer yolks, cover the skillet with a lid for the last 1-2 minutes of cooking.

Step 5

Season the eggs with ground black pepper and a pinch of sea salt, if desired.

Step 6

Transfer the cooked eggs and sautéed vegetables to a plate. Sprinkle fresh parsley over the top for added flavor and garnish.

Step 7

Serve immediately and enjoy your heart-healthy Spiegeleier!

Nutrition Facts

Serving size	(288.8g)

Amount per serving	% Daily Value*
Calories	216.6

Total Fat 14.8g	0%
Saturated Fat 3.6g	0%
Polyunsaturated Fat g
Cholesterol 372mg	0%
Sodium 448.0mg	0%
Total Carbohydrate 9.5g	0%
Dietary Fiber 2.8g	0%
Total Sugars 3.9g
Protein 14.2g	0%

Vitamin D 80IU	0%
Calcium 110.4mg	0%
Iron 3.8mg	0%
Potassium 534.1mg	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: 58.4%

Protein: 24.9%

Carbs: 16.7%