Low Calories B-fast Platter Recipe

Choose style

Decide how you want your eggs: fried (sunny-side or over-easy), scrambled, or poached. The times below assume you select fried or scrambled; poaching instructions follow.

For fried eggs (low-calorie): heat a nonstick skillet over medium-low heat. Add 1 tsp olive oil or spray lightly with nonstick cooking spray and swirl to coat. Crack 2 eggs into a small bowl, then gently slide them into the pan.

Cook sunny-side up: cover pan with a lid and cook 3–4 minutes until whites are set but yolks still runny. For over-easy: cook 2–3 minutes until whites set, carefully flip with a spatula and cook 15–30 seconds more. For over-medium: 45–60 seconds after flipping. Season with 1 tsp salt (split between eggs and sides) and 1/4 tsp black pepper.

For scrambled eggs: whisk the 2 eggs with a pinch of salt and pepper. Heat the skillet as above, add oil/spray, pour eggs in, let sit 10–15 seconds, then gently stir with a spatula until soft curds form, about 1–2 minutes. Remove from heat slightly before fully set to keep moist.

For poached eggs: bring a pot of water to a gentle simmer with 1 tbsp white vinegar (optional). Create a gentle whirlpool, crack each egg into a small cup, and slip each egg into the water. Poach for 3 minutes for soft yolk or 4 minutes for firmer yolk. Remove with a slotted spoon and drain on paper towel. Season with salt and pepper.

Keep eggs warm while finishing sides, or plate immediately with sides.

Place a medium nonstick skillet or sauté pan over medium heat. Add the 2 cups baby spinach (no oil needed for steaming) and cover with a lid for 1–2 minutes until wilted.

Uncover, remove from heat, squeeze in 1 tsp lemon juice, and season with 1/8 tsp salt and a pinch (1/16 tsp) black pepper. Toss to combine and transfer to the plate next to the eggs.

Preheat a small oven or toaster oven to 400°F (200°C) or heat a small skillet if you prefer stovetop.

Toss 3/4 cup cherry tomatoes with 1/2 tsp olive oil, 1/8 tsp dried oregano, and a pinch (1/16 tsp) salt. Spread on a small baking tray or skillet.

Roast in the oven for 8–12 minutes until skins blister and tomatoes soften. If using a skillet, cook over medium-high heat, stirring occasionally, 6–8 minutes until blistered. Remove and let cool slightly, then place on the plate.

Toast 1 slice of whole wheat bread until golden and crisp in a toaster or under a broiler (watch carefully).

Optional: spread 1/4 of a small avocado over the toast for healthy fat. Sprinkle the avocado with a tiny pinch (1/16 tsp) salt. Cut toast in half if desired and place on the plate.

Arrange the two eggs in the center or at the head of the plate. Place the wilted spinach, roasted cherry tomatoes, and toast (with or without avocado) as the three sides around the eggs.

Estimated total cook time if prepared concurrently: about 12–15 minutes (5 minutes prep + 7–10 minutes cook). Serve immediately.