Vegetable Breakfast Skillet

This vegetable breakfast skillet is packed full of nutritious vegetables and baked eggs for the perfect start to your day!

When the new 2015-2020 Dietary Guidelines for Americans came out, I was excited to see the new nutritional recommendations that the government had for us. Overall, most of the recommendations stayed the same but a big one that changed was regarding cholesterol.

The old recommendation stated that you should have 300 mg or less per day of dietary cholesterol. One large egg has 186 mg of cholesterol. For years, many people have thought that eggs are unhealthy for them due to the high amount of cholesterol. What was found was that dietary cholesterol is not what raises blood cholesterol.

This vegetable breakfast skillet is packed full of nutritious vegetables and baked eggs for the perfect start to your day!

Instead, blood cholesterol is primarily affected by saturated fats such as what is found in fried foods, meats, dairy products, etc. What we should focus on is limiting foods high in saturated fat to less than 10% of our daily calories. What that means is that we can eat eggs! I hear many times that people think that the yolk is fattening and just high in cholesterol.

The truth is that the yolk is rich in nutrients including choline which promotes normal cell activity, liver function and the transportation of nutrients through the body as well as helping with the development of infant's memory functions. Don't toss those yolks away just yet! They actually make quite a nutritious food.

I created this vegetable breakfast skillet with nutrient rich eggs and a bunch of vegetables for a delicious, tasty and nutritious breakfast (that would be awesome for any meal actually!). You can switch up the vegetables based on what you have on hand. I added chili powder, garlic and onion to mine for flavor but you can use whichever spices you want to make it your own.

Vegetable Breakfast Skillet

Prep Time: 5 minutes

Cook Time: 16-20 minutes

Ingredients (Serves 4)

2 tablespoons olive oil
2 sweet potatoes, diced into 1/2 inch pieces
1 zucchini, diced
1 bell pepper, diced
1 cup mushrooms, sliced
1/2 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon onion powder
4 eggs
Black pepper to taste

Instructions

1. Place a cast iron skillet over medium-high heat and heat oil. Add sweet potatoes and cook for a few minutes until they start to soften.

2. Add the zucchini, pepper and mushrooms and cook for several minutes. Add the spices and stir.

3. Make 4 wells in the vegetable mixture and break an egg into each one.

4. Place the skillet into oven and bake for 8-10 minutes, until the eggs are set. Cook longer if you like the eggs hard-cooked. Top with black pepper.

Enjoy!