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High-Protein, Low-Carb Cabbage & Eggs Breakfast

by

  • Prep Time: 10 minutes

  • Cook Time: 12-15 minutes

  • Total Time: 22-25 minutes

  • Servings: 2 servings

  • Difficulty: Easy

Ingredients

  • 4 large eggs

  • 4 cups (about 300g) green cabbage, shredded or thinly sliced

  • 2 tablespoons (30ml) avocado oil or olive oil

  • 1 small onion (about 1/2 cup), diced

  • 2 cloves garlic, minced

  • ½ teaspoon smoked paprika (for a subtle smokiness)

  • ¼ teaspoon red pepper flakes (optional, for a touch of heat)

  • Salt and freshly ground black pepper to taste

  • Optional additions:

    • ½ cup shredded cheddar cheese (adds extra flavor and fat)

    • 2 tablespoons chopped fresh parsley or chives for garnish

    • 4 strips of cooked, crumbled bacon or ½ cup of diced ham (for an even higher protein boost)

Step-by-Step Instructions

Phase 1: Preparation (10 Minutes)

  1. Prep the Cabbage: Remove the tough core from the cabbage and shred it finely using a sharp knife or a mandoline. The thinner the slices, the faster and more evenly it will cook. (Intensity: Low)

  2. Prep the Aromatics: Dice the onion and mince the garlic. This will take just a couple of minutes. (Intensity: Low)

  3. Crack the Eggs: In a small bowl, crack the 4 eggs and lightly whisk them with a fork. Set them aside. If you’re using any optional proteins like bacon or ham, have them cooked and ready to go.

Phase 2: Sautéing the Cabbage (8-10 Minutes)

  1. Heat the Pan: Place a large, heavy-bottomed skillet (cast iron is ideal) over medium heat. Add the avocado oil and let it heat up until it shimmers. (Intensity: Medium)

  2. Sauté Onions: Add the diced onion to the pan and sauté for 2-3 minutes until it becomes translucent and fragrant. (Intensity: Low-Medium)

  3. Add Cabbage and Garlic: Add the shredded cabbage and minced garlic to the skillet. Stir well to coat the cabbage in the oil and onion mixture. (Intensity: Medium)

  4. Cook the Cabbage: Cook the cabbage for 5-7 minutes, stirring occasionally. You want it to become tender but still have a slight bite to it—it shouldn’t be mushy. It will wilt down significantly in volume. (Intensity: Medium)

  5. Season: Season the cabbage generously with salt, pepper, smoked paprika, and red pepper flakes (if using). Stir to combine. (Intensity: Low)

Phase 3: Adding the Eggs and Finishing (5 Minutes)

  1. Create Wells: Push the cooked cabbage to the sides of the pan, creating a well in the center. (Intensity: Low)

  2. Pour the Eggs: Pour the beaten eggs into the center of the pan. Let them sit undisturbed for about 30 seconds to set on the bottom. (Intensity: Low)

  3. Scramble or Fold: Use a spatula to gently scramble the eggs, slowly incorporating them into the cabbage mixture. Alternatively, you can leave the eggs as a large, fluffy omelet-like layer and fold the cabbage over it. I prefer the “scrambled into the cabbage” method, ensuring every bite has egg. (Intensity: Medium)

  4. Combine and Finish: Cook for another 2-3 minutes, gently folding the cabbage and eggs together until the eggs are cooked to your liking. If you’re adding cheese, sprinkle it over the top during the last minute of cooking and let it melt. (Intensity: Medium)

Phase 4: Serving (2 Minutes)

  1. Serve Immediately: Remove the skillet from the heat. Garnish with fresh parsley or chives.

  2. Enjoy: Serve hot and enjoy your high-protein, low-carb masterpiece! (Intensity: Low)

Recipe Timing and Intensity Table

Step Phase Time Estimate Intensity
1-3 Preparation 10 Minutes Low
4-8 Sautéing & Seasoning 8-10 Minutes Low-Medium
9-12 Adding Eggs & Finishing 5 Minutes Medium
13-14 Serving 2 Minutes Low

Intensity Key:

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  • Low: Minimal physical effort or heat required. Focus on prep and plating.

  • Medium: Standing, stirring, and moderate heat management.

Nutrition Information

This recipe is a nutritional powerhouse. The estimated nutrition is based on using the base ingredients (cabbage, eggs, oil, onion, garlic, paprika) and does not include optional cheese or additional meats. The macros provided are per serving for a total of 2 servings.

Note: Nutritional information is an estimate and can vary based on the specific brands of ingredients used, the size of the eggs, and the amount of oil absorbed during cooking.

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  • Calories: 345 kcal

  • Protein: 20g

  • Carbohydrates: 13g

  • Dietary Fiber: 5g

  • Net Carbohydrates: 8g

  • Fat: 24g

  • Saturated Fat: 4g

  • Cholesterol: 370mg

  • Sodium: 200mg (varies with added salt)

  • Potassium: 450mg

  • Vitamin C: 85% of the Daily Value (DV)

  • Vitamin K: 70% of the DV

  • Calcium: 12% of the DV

  • Iron: 12% of the DV

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