Grab a knife, fork, and even a spoon and devour this low-carb brekkie straight out of the pan—yum!


Makes one serve

Energy: 619kcal. (2589kJ)

Fat: 73% (51g)

Protein: 18% (27g)

Carbohydrate: 9% (11g net carbs)


Prep Time: 5 mins.

Cook Time: 15 mins.



20mL extra virgin olive oil

50g brown onion, diced

1 clove garlic, crushed

35g dry chorizo, chopped

80g capsicum, thinly sliced

100g canned tomatoes, drained and chopped

1 pinch sea salt

1 pinch black pepper

1 pinch smoked paprika

45g baby spinach, shredded

2 extra-large eggs

40g sour cream

1 handful flat-leaf parsley leaves

1 handful chives, chopped



  • Heat the oven to 180°
  • In an oven-safe frying pan or skillet, heat one tablespoon of olive oil over a medium heat.
  • Once evenly heated, add the onion (approx. ½ small onion) and garlic and sauté for two minutes. Add the chorizo and capsicum (approx. ¼ medium fruit), then cook for another 2-3 minutes or until the capsicum is soft and the onion translucent.
  • Pour in the canned tomatoes. Season with sea salt, black pepper and paprika; then stir through.
  • Bring to the boil, then reduce to a simmer for 4-5 minutes. Stir through the spinach (approx. 1 cup shredded) for a minute before removing from the heat, so it’s just wilted.
  • Remove from the stove and use a wooden spoon or spatula to create two indents. Gently crack the eggs into them and transfer the entire dish to the oven. Cook for 10-12 minutes, or until eggs are done to your liking.
  • Serve with a big dollop of sour cream and the fresh herbs.