Easy Southwestern Skillet Egg Melt
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: 4 servings (approx. 3/4 cup per serving) 1x
- Category: Breakfast
- Method: Stovetop
- Cuisine: American-Southwestern
Description
This vibrant, protein-packed breakfast offers a lighter take on a classic skillet meal, perfect for maintaining steady energy levels throughout the morning. By incorporating fiber-rich black beans instead of olives and using fresh toppings, this quick one-pan dish captures bold Southwestern flavors in a format that is both diabetes-friendly and deeply satisfying.
Ingredients
Fresh Produce
1 medium ripe avocado (peeled, pitted, and cubed)
1/2 cup tomato (diced, fresh)
1/4 cup fresh cilantro (finely chopped)
Pantry & Canned Goods
1/2 cup canned black beans (low-sodium, rinsed and drained)
1 can (4.5 oz) chopped green chiles (mild or hot, drained)
1 tsp olive oil
Refrigerated Items
1 1/2 cups liquid egg substitute (or liquid egg whites)
1/3 cup cheddar cheese (reduced-fat, sharp, shredded)
Instructions
- Prepare the fresh ingredients: Before starting the stove, dice the tomato and avocado, chop the cilantro, and rinse the black beans thoroughly. Set these aside to ensure a smooth cooking process.
- Heat the skillet: Place a medium nonstick skillet over medium heat. Add the olive oil and swirl gently to coat the bottom of the pan evenly.
- Scramble the eggs: Pour the liquid egg substitute into the skillet. Cook for approximately 1 minute, stirring gently and continuously with a heat-safe spatula until the eggs are just starting to set but remain wet and glossy. Remove the skillet from the heat immediately.
- Add warm toppings: Evenly distribute the drained green chiles and rinsed black beans over the soft eggs, then sprinkle the shredded cheese over the top.
- Melt and finish: Cover the skillet and return it to the stove over medium-low heat. Cook for 2–3 minutes, or just until the cheese is melted and the eggs are fully set.
- Garnish and serve: Remove from heat. Top the skillet with the fresh tomato, cubed avocado, and chopped cilantro just before serving to keep the textures fresh and cool.
Notes
- Allergy Alert: This recipe contains Egg and Milk (cheese).
- Variation Tip: For a kick of heat, add a pinch of cayenne pepper or a dash of hot sauce to the eggs while whisking.
- Diabetes-Friendly Note: Swapping olives for black beans adds beneficial fiber which may help support stable blood sugar readings, while rinsing canned goods helps manage sodium intake.
Nutritional info (per serving): Calories: 200 | Total Fat: 10g (Saturated: 2g) | Cholesterol: 5mg | Sodium: 350mg | Total Carbs: 14g (Fiber: 5g, Sugars: 2g) | Net Carbs: 9g | Protein: 15g | Vitamin C: 15% DV
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
