Sunny Side Up Veggie Power Plate
A vibrant, protein-rich, fiber-packed meal that’s perfect for breakfast, brunch, or a light power lunch.
This Sunny Side Up Veggie Power Plate is a colorful balance of creamy eggs, crisp veggies, healthy fats, and wholesome carbs. It’s quick, nourishing, and endlessly customizable—perfect for fueling your day without feeling heavy.
Time & Yield
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 1 large power plate (easily doubled or tripled)
Ingredients
For the Sunny Side Up Eggs
2 large eggs
1–2 tsp olive oil
Salt & black pepper, to taste
Chili flakes (optional)
For the Veggie Power Plate
½ cup cherry tomatoes, halved
½ cup cucumber slices
½ cup sautéed mushrooms
½ cup steamed or sautéed spinach
½ avocado, slices
½ cup roasted sweet potatoes or boiled baby potatoes
2 tbsp hummus or Greek yogurt dip
Optional Boosters (Pick 1–2)
1 slice whole-grain toast
¼ cup chickpeas or black beans
Feta cheese or cottage cheese
Seeds: chia, flax, or pumpkin
Fresh herbs (parsley, basil, or cilantro)
Step-by-Step Instructions
Prepare the Veggies
Mushrooms: Sauté in a pan with 1 tsp olive oil and a pinch of salt until golden (5 minutes).
Spinach: Toss into the same pan for 30–60 seconds until just wilted.
Potatoes: Roast or boil in advance or quickly pan-sear for crisp edges.
Set all veggies aside.
Fry the Sunny Side Up Eggs
Heat a non-stick pan over low to medium heat.
Crack the eggs gently into the pan.
Season with salt and pepper.
Cook uncovered for 2–3 minutes until:
Whites are fully set
Yolks remain bright and runny
(Optional) Cover for 30 seconds for slightly firmer tops.
Assemble the Power Plate
Arrange beautifully on a wide plate:
Add potatoes, mushrooms, spinach, tomatoes, cucumber & avocado
Place sunny side up eggs in the center
Add hummus or yogurt dip on the side
Finish with seeds, herbs & chili flakes
Nutrition Highlights (Approx.)
Protein: 18–25g
ber: 8–12g
Healthy Fats: From eggs, avocado & olive oil
Vitamins: A, C, K, B-complex
Great for: Energy, muscle recovery, weight balance, and digestion
Flavor Variations
Mediterranean: Add olives, feta, oregano
Spicy Power Plate: Add harissa, sriracha, jalapeños
High-Protein: Add grilled chicken, tofu, or chickpeas
Low-Carb/Keto: Skip potatoes & toast, add extra avocado & greens
Questions & Answers (FAQ)
Q1: Can I make this vegan?
Yes! Replace eggs with:
Tofu scramble
Chickpea omelet
Grilled halloumi or plant-based egg
Q2: Is this good for weight loss?
Absolutely
It’s:
High in protein & fiber
Low in processed carbs
Keeps you full longer
Q3: Can I meal prep this?
You can:
Prep all veggies & potatoes in advance
Fry eggs fresh in 2 minutes when ready to eat
Q4: What can I serve with it?
Fresh fruit
Green smoothie
Fresh orange juice
Whole-grain toast
Q5: Can I eat this for lunch or dinner?
Yes! It works beautifully as:
Brunch
Light dinner
Post-workout meal