Breakfast · The Runner’s Kitchen
Spinach eggs on toast
A savoury breakfast with soft eggs, spinach and cherry tomatoes.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Black pepper, optional.
Listed allergens: egg, wheat. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 1 serving. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 7.4 g
- Sugars
- 5.8 g
- Saturated fat
- 3.7 g
- Sodium
- 508.4 mg
- Potassium
- 976.9 mg
- Calcium
- 204.9 mg
- Magnesium
- 119.1 mg
- Phosphorus
- 411.5 mg
- Iron
- 5.11 mg
- Zinc
- 3.14 mg
- Selenium
- 33.4 µg
- Iodine
- 59.0* µg
- Vitamin A (retinol equivalents)
- 348.6* µg
- Vitamin D
- 3.52 µg
- Vitamin E
- 2.93 mg
- Vitamin K1
- 3.3* µg
- Thiamin (B1)
- 0.38 mg
- Riboflavin (B2)
- 0.70 mg
- Vitamin B6
- 0.35 mg
- Vitamin B12
- 2.97 µg
- Folate
- 188.2 µg
- Vitamin C
- 29.5 mg
- Niacin equivalents (B3)
- 10.2 mg
- Pantothenic acid (B5)
- 2.3 mg
- Biotin (B7)
- 28.3 µg
- Copper
- 0.4 mg
- Manganese
- 2.0 mg
- Chloride
- 877.0 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Wash the spinach and tomatoes. Halve the tomatoes.
- Heat the oil in a non-stick pan and wilt the spinach for one to two minutes.
- Beat the eggs and add to the pan. Stir gently until the eggs are set to your preference; cook fully if your circumstances require it.
- Toast the bread and spoon the spinach eggs over it. Serve with the tomatoes.
Fit it around your training.
Why this combination?
Eggs add protein and vitamin B12; spinach and tomatoes add vegetables to a quick meal. Bread contributes carbohydrate for the rest of your day.
When it could work for you
A post-run breakfast or light lunch. After a long session you may want extra bread, fruit or another carbohydrate side.
Plan food before, during & after your runStorage & leftovers.
Best cooked and eaten fresh. Keep eggs and other chilled ingredients refrigerated according to their labels.
Make meal prep easierSomething for your next day.
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