Egg & Liver Slice

This unsuspecting looking egg slice packs a hefty nutritional punch that makes it one of the most nutritious things you can consume per calorie.  You can cook up a batch for a meal and then have the rest on hand for a hunger smashing nutrient-dense snack at any time.

Reliable old eggs provide protein, choline, B2, B5, and selenium.  However, they are backed up by liver which provides a massive dose of vitamin A, folate, B12 and iron.  

Then the veggies add bulk and vitamin C, D and K1 and potassium.  


One slice provides 120 calories, 12 g protein, 5 g fat, 4 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.  


Makes 24 slices 

  • 450 g (16 oz) chard, roughly chopped
  • 300 g (10.6 oz) spinach, roughly chopped
  • 500 g (17.5 oz) broccoli, cut into small florets
  • 450 g (15.9 oz) cauliflower, cut into small florets
  • A scant amount of preferred fat
  • 550 g (19.4 oz) chicken liver, chopped
  • 1 large red bell pepper
  • 500 g (17.7 oz) mushrooms, chopped
  • 250 g (8.8 oz) okra
  • 300 g (10.6 oz) parsley, chopped
  • 15 medium eggs, beaten
  • 3 tsp salt
  • 20 g (0.7 oz) parmesan (optional, add to macros if using)Directions 
  • Chop it all up, I steamed & squeezed the liquid from the greens first, fried off the liver, then all into a baking tray. 35-40min 180c. Top with parmesan.  


  • Pre-heat oven to 180°C/356°F (bake).
  • Place the chard, spinach, broccoli and cauliflower in a steamer for 5 minutes. Let cool, then squeeze out the water.
  • While the greens are cooling heat a non-stick frying pan to medium heat. Add a scant amount of fat, and brown the liver on both sides. 
  • Line a high sided baking tray with baking paper. Spread out all the ingredients and then pour over the beaten eggs. Top with salt and Parmesan (optional).
  • Bake for 35-40 minutes or until the centre is cooked.

Suitable for 

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.   

Nutrient Optimiser

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