Quick Egg-Spinach-Avocado Breakfast

In the mornings I find myself usually in a hurry as I like to sleep late. So the breakfast has to be something quick but healthy. The other thing to consider in the mornings, are my children who can be quite picky with food sometimes. I’ve found this breakfast very quick and easy and everybody in the family seems to enjoy it. The foundation for my breakfast is to consume healthy fats and proteins in the morning to get me up and going. I don’t want the hunger and cravings lurking around the corner in a couple of hours. Read more about healthy fats here.

Eggs are incredibly nutritious, as long as they are pasture raised and organic. It’s also nice to eat with good conscience knowing the animals are not suffering. Egg is very high in protein and more than half the protein of an egg is found in the egg white along with vitamin B2. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Eggs are also providing good cholesterol and some healthy fats. Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases. Anyhow, the myth between eggs and heart disease has been busted a long time ago!

Coconut oil doesn’t oxidize as easily as soft vegetable fats like canola oil which means coconut oil is great for cooking. It contains a lot of medium-chain fatty acids (including Caprylic acid, Lauric acid and Capric acid), which means that it’s easy for the liver to produce energy of them. Some athletes have found coconut oil very useful to maintain quick energy and boost their immunity.

Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. Just a quarter cup of natural sesame seeds provides more calcium than a whole cup of milk.

Avocado is incredibly nutritious! It’s high in fiber, which helps for natural detoxification, improve digestion and protects from chronic disease. Folate helps lower the risk of depression and it’s important for healthy pregnancy. Vitamin K can support bone health by increasing calcium absorption. Avocado also has two phytochemicals that are especially concentrated in the tissues in the eyes and it has a natural plant sterol called beta-sitosterol which is important for the heart health.

Spinach is a dark leafy green and one of the top alkaline foods since it’s rich in chlorophyll which acts as an alkalizer. It’s a great source of antioxidants and researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. Spinach is also rich in manganese, magnesium, iron, potassium, calcium and folate.

Serves 1

Quick Egg-Spinach-Avocado Breakfast

5 min

5 min

10 minTotal Time

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  • 2 Eggs, Organic pasture-raised
  • 50g-70g Baby Spinach
  • 1/2 Avocado
  • 2 tablespoon Sesame seeds
  • 1 teaspoon Coconut oil for cooking


  1. Melt coconut oil and add washed /wet baby spinach on a frying pan. Let them steam a bit.
  2. Make a circle of the spinach around the pan and add the eggs in the middle.
  3. Make some space on the outer edges for the sesame seeds so that they roast nicely.
  4. Cut and slice the avocado on the top of all.
  5. Ready to serve!

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