Recipe
Eggs with greens on toast
Five minutes, high protein, works for breakfast or a collapsed evening.
DiabetesWeight managementBudgetFamilyCaregiver quick meal
Preparation
8min
Serves
1
Cost per serving
~0.60
budget-friendly
Energy
400kcal
per serving
Ingredients
- 2 eggs
- 1–2 slices wholegrain bread
- A large handful of spinach or other greens
- 1 tsp oil or butter
- Black pepper, chilli flakes
Method
- 1Wilt the greens in the oil for a minute.
- 2Scramble or fry the eggs alongside.
- 3Toast the bread and pile everything on.
- 4Season with pepper and chilli rather than salt.
Nutrition per serving
400 kcal
22 g protein
30 g carbohydrate
21 g fat
5 g fibre
Moderate from the bread — choose a lower-salt loaf
Swaps and local substitutions
- Add cheese or avocado for extra energy.
- Use tinned sardines instead of eggs for omega-3.
- White bread and no seeds during a low-fibre phase.
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.