Eggs with Veggies and Fruit

Tanya Eisenwasser

Print Recipe

Scrambled eggs with roasted vegetables and fresh blueberries.

Prep 5 min

Cook 10 min

Serves 1

Gluten-freeDairy-free

Ingredients

• 2-3 eggs
• 1/4 onion, diced
• 1 clove garlic, minced
• 3-4 broccoli florets
• 1/2 carrot, sliced
• 3-4 cauliflower florets
• 1/2 cup fresh blueberries
• Salt to taste
• Olive oil for cooking

Instructions

Vegetables

1. Cut broccoli, carrots, and cauliflower into bite-sized pieces.
2. Toss with olive oil and a pinch of salt.
3. Air fry at 390°F (200°C) for 8-12 minutes, shaking halfway through, until tender and lightly browned.

Eggs

1. Heat a small amount of olive oil in a pan over low heat.
2. Sauté the onion until soft, about 2-3 minutes.
3. Add the garlic and cook for another 30 seconds.
4. Crack the eggs into the pan and scramble until just set.
5. Season with salt.

Serve

Plate the eggs alongside the vegetables. Add fresh blueberries on the side.

Tips & Substitutions

• No air fryer? Roast vegetables at 400°F (200°C) for 15-20 minutes. Toss with olive oil and salt before roasting.
• Skip the onion and garlic if they bother you. Use chives or green onion tops instead for a milder allium flavor.
• Some people react to egg whites. Use just the yolks if egg whites are a trigger for you.
• Butter works instead of olive oil if you tolerate dairy. Ghee is another option.
• Swap broccoli or cauliflower for zucchini or asparagus. Use whatever low histamine vegetables you have on hand.

Why This Works

Eggs. Eggs themselves contain no histamine, though egg whites can trigger reactions in some people. Scrambled eggs are a quick, filling protein source.

Broccoli, carrots, and cauliflower. All are naturally low in histamine and generally well tolerated. They provide fiber and vitamins.

Onion and garlic. These contain quercetin, a compound sometimes discussed in mast cell research, but they can also act as histamine liberators for sensitive individuals. Skip them if they bother you.

Fresh blueberries. Naturally low in histamine and commonly well tolerated. Adding fresh fruit alongside the savory elements rounds out the meal.

Storage

Best eaten immediately. Scrambled eggs do not reheat well and can become rubbery. If you must save leftovers, eat within a few hours. Cooked egg dishes accumulate histamine over time, so avoid storing overnight.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.