Sunny Egg, Bacon, Spinach and Mushroom Breakfast

This sunny side-up breakfast combines some of the most nutrient-dense ingredients into a versatile meal that will align with just about any goal. 

Mushrooms provide B5 and copper.  The spinach provides vitamins A and K, and the ham contains protein, phosphorus, selenium, zinc and B1.  The eggs add more bioavailable protein and choline.


One serve provides 360 calories, 34 g protein, 20 g fat, 8 g of net carbs and P:E = 1.5.


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



  • 150 g mushrooms, chopped 
  • 2 large eggs 
  • 60 g spinach, chopped
  • 90 g ham, diced
  • 1 tsp olive oil (for cooking)


  • 1/2 a tomato, finely diced
  • 1 small slice of onion, finely diced
  • 4 basil leaves, finely chopped
  • Drizzle of olive oil
  • 1/4 tsp chilli flakes (optional)
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper


  • Prepare salsa by combining all the ingredients in a bowl and set aside.
  • Arrange spinach on a plate and set aside.
  • Heat a pan on medium heat and add the olive oil.  Add mushrooms and ham and cook for a few minutes until the mushrooms are soft.
  • Place mushroom mixture on the bed of spinach.
  • Use the same pan (unwashed) to cook the eggs to your liking. 
  • Add eggs on top of the mushroom mixture.
  • Finally, add salsa and salt and pepper to taste.