Eggs in a Veggie Nest with Ham

This recipe contains a blend of plant and animal-based foods to maximise the micronutrient profile, demonstrating that nutrient-dense meals both look and taste amazing!  This meal provides the nutrients you need to thrive and prevent cravings.

The spinach, chard, asparagus and mushrooms give a solid dose of potassium, magnesium, folate, copper, vitamin A and vitamin K1. The bell peppers boost vitamin C.  Eggs provide choline and phosphorus and bioavailable protein.  

This incredibly nutrient-dense recipe was created by Angela Gourlay who won the Nutrient Density Challenge after six months of designing her meals to balance all the micronutrients.  She also lost a ton of weight in the process.  

Image may contain: 2 people

Angela says,

“This is a very filling breakfast and keeps me going throughout the day. The saltiness of the ham and sriracha goes well with the cooked greens and vegetables. I like to steam my eggs slightly so the yolks are still runny. It is easy to prepare if you do a little advance work on your meal prep day. As a working mom with two young children, I like to keep cooked vegetables/meat in my fridge for easy meal preparation throughout the workweek.”


One serving provides 270 calories, 28 g of protein, 13 g of fat, 18 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 spinach, washed
  • 1/2 cup collards, washed and chopped
  • 1 cup chard, washed and chopped
  • 75 g asparagus, chopped
  • 75 g mushrooms, chopped
  • 2 eggs
  • 20 g red bell peppers, diced
  • 50 g ham
  • 1 tsp hot chilli sauce


  • Place spinach, chard, collards, mushrooms and asparagus in a microwave-proof bowl, cover and cook for 2 minutes on high.
  • Make two wells and crack in the eggs, cover and cook for a further 1 – 3 minutes or until your eggs are cooked to your liking.
  • Sprinkle over the peppers and serve with ham and chilli sauce.

Suitable for 

Find more recipes to suit your goal.

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.

Leave a Comment