Chicken Liver & Eggs & Greens

Not everyone loves organ meats but liver provides a massive amount of B vitamins, vitamin A, copper, iron, selenium and zinc.  It is also super satiating with lots of protein.

The eggs in this recipe boost the choline, calcium and a bit of omega 3. The spinach rounds out the nutrient profile with manganese, magnesium, vitamin K and potassium which aren’t as plentiful in the liver.  


One serving of this recipe provides 423 calories, 43 g of protein, 20 g of fat, 12  g of net carbs and P:E = 1.3.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


  • 100 g chicken liver
  • 2 eggs
  • 1/2 small onion, diced
  • 2 cloves garlic, crushed
  • 2 tbsp tomato paste
  • 1 rash bacon
  • 1/4 tsp chilli powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp sumac
  • 50 g spinach & watercress mix


  • Heat a frypan to medium heat.
  • Add the bacon, onions, garlic and chilli powder, cook for a few minutes until soft, push them to the side.
  • Add the liver and cook for a few minutes until brown then turn and cook the next side for a few minutes. 
  • Add the tomato paste and stir so onion mixture and liver are all coated. 
  • Make wells for the eggs and crack into the wells, place lid on the pan and cook until the whites are cooked.
  • If you like cooked yolks, then cook longer.
  • Serve on a bed of greens and sprinkle with sumac.


  • Saskia Lesser

Suitable for 

  • maximum nutrient density
  • fat loss
  • blood sugar & fat loss
  • low carb & diabetes
  • bodybuilders
  • athlete & bulking 
  • maintenance

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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