top of page

Day 4 Breakfast: Sunny-Side-Up Eggs + Sautéed Spinach

Prep Time:

5 minutes

Cook Time:

7-8 minutes

Serves:

1

Level:

Beginner

About the Recipe

Perfectly cooked sunny-side-up eggs with rich, golden yolks served alongside tender, garlicky sautéed spinach. This classic, low-carb breakfast delivers a nutritious balance of protein and fiber to keep you feeling full and energized.

Ingredients

Sunny-Side-Up Eggs:

  • 2 large eggs (pasture-raised preferred)

  • 1 tablespoon butter or olive oil (for cooking)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper (optional)


Sautéed Spinach:

  • 1 cup fresh spinach, washed and dried

  • 1 tablespoon olive oil or butter (for sautéing)

  • 1 garlic clove, minced (optional for extra flavor)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Sautéed Spinach:

  1. Heat the Skillet:

    • Heat a skillet over medium heat.

    • Add 1 tablespoon of olive oil or butter and swirl to coat the pan.

  2. Add Garlic (Optional):

    • Add minced garlic and sauté for 30 seconds until fragrant.

  3. Add the Spinach:

    • Add the fresh spinach to the skillet.

    • Stir frequently and cook for 1-2 minutes until wilted and tender.

  4. Season the Spinach:

    • Sprinkle with sea salt and black pepper.

    • Stir well and remove from heat.


Prepare the Sunny-Side-Up Eggs:

  1. Heat the Skillet:

    • Heat a non-stick or cast-iron skillet over low-medium heat.

    • Add 1 tablespoon of butter or olive oil and let it melt.

  2. Add the Eggs:

    • Crack the eggs into the skillet, taking care not to break the yolks.

    • Cook undisturbed for 3-4 minutes until the whites are fully set but the yolks are still slightly runny.

  3. Cover for Faster Cooking (Optional):

    • If you prefer a more set yolk, cover the skillet with a lid for 1 minute to trap steam.

  4. Season to Taste:

    • Sprinkle a pinch of sea salt and black pepper over the eggs before serving.


Assemble and Serve:

  1. Plate the Eggs and Spinach:

    • Transfer the sunny-side-up eggs to a plate.

    • Add the sautéed spinach on the side.

  2. Optional Garnish:

    • Garnish with a sprinkle of fresh herbs like parsley or chives for added color and flavor.


Tips to Make It Even Easier:

  • Pre-Wash and Store Spinach: Wash and dry spinach ahead of time and store in an airtight container in the fridge for quicker prep.

  • Use Pre-Minced Garlic: Save time by using pre-minced garlic or garlic paste.

  • Microwave the Spinach: For an even faster option, microwave the spinach with a splash of water for 1 minute and then sauté briefly for flavor.

  • Cook Eggs in the Same Pan: Save dishes by cooking the eggs in the same skillet after sautéing the spinach.

  • Batch Cook Spinach for the Week: Prepare a larger batch of sautéed spinach and store in the fridge for quick breakfasts throughout the week.


Quick and Simple Flavor Boost Options (Optional):

  • Parmesan Sprinkle: Add a light sprinkle of grated Parmesan over the spinach before serving.

  • Chili Flakes for Heat: Sprinkle crushed red pepper flakes on the eggs for a spicy kick.

  • Lemon Zest for Brightness: Grate fresh lemon zest over the spinach to balance the richness.

  • Avocado Slices on the Side: Serve with avocado slices for extra creaminess and healthy fats.

  • Garlic Butter Drizzle: Melt butter with minced garlic and drizzle over the spinach for added richness.

  • Balsamic Glaze Drizzle: Add a touch of sugar-free balsamic glaze over the spinach for a tangy twist.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

bottom of page