Fried Eggs with Greens

Tanya Eisenwasser

Print Recipe

Fried eggs over sauteed greens.

Prep 5 min

Cook 8 min

Serves 1

Gluten-freeDairy-free

Ingredients

Greens

• 2 cups fresh greens (kale, chard, or bok choy)
• 1 tablespoon olive oil
• 1 clove garlic, minced (optional)
• Pinch of sea salt

Eggs

• 2 large eggs
• 1 tablespoon olive oil or butter
• Pinch of sea salt
• Black pepper (optional)

Instructions

Saute the Greens

1. Heat 1 tablespoon olive oil in a skillet over medium heat.
2. Add the garlic if using and cook for 30 seconds until fragrant.
3. Add the greens and toss to coat with oil.
4. Cook for 2-4 minutes, stirring occasionally, until wilted and tender.
5. Season with a pinch of salt. Transfer to a plate.

Fry the Eggs

1. In the same skillet, add 1 tablespoon olive oil or butter over medium heat.
2. Crack the eggs into the pan, spacing them apart.
3. Cook undisturbed for 2-3 minutes until the whites are set and the edges are crispy.
4. For over-easy, flip and cook 30 seconds more. For sunny-side up, cover the pan for 1 minute to set the tops.
5. Season with salt and pepper if using.

Serve

1. Place the sauteed greens on a plate.
2. Top with the fried eggs.
3. Serve immediately.

Tips & Substitutions

• Kale, Swiss chard, and bok choy all work well. Choose whatever looks freshest. Avoid spinach, which is higher in histamine.
• Skip the garlic if it bothers you. Garlic can act as a histamine liberator for some people. The dish works fine without it.
• Use butter instead of olive oil for richer eggs. If you tolerate dairy, butter gives the eggs a nice flavor and crispier edges.
• Serve over rice or roasted potatoes for a more filling meal. This turns a light dish into something more substantial for breakfast or lunch.
• Don't overcrowd the greens. If using kale, you may need to cook it in batches. Overcrowding steams the greens instead of sauteing them.

Why This Works

Fresh greens (kale, chard, bok choy). These leafy greens are generally well tolerated and provide important nutrients. Unlike spinach, they are not considered high in histamine.

Eggs. Eggs are generally considered low histamine and cook quickly, which is ideal for a low histamine diet. Some people react to egg proteins (especially whites), so individual tolerance varies.

Garlic (optional). Garlic contains quercetin, a compound sometimes discussed in mast cell research. However, garlic can also act as a histamine liberator for sensitive individuals. Start with a small amount to gauge your tolerance.

Olive oil. A stable, low histamine cooking fat that works well for both sauteing greens and frying eggs.

Storage

Best eaten immediately. Eggs lose their texture when reheated, and sauteed greens become soggy. Cook only what you plan to eat. Since eggs are a protein, leftovers accumulate histamine over time.

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.