Chili Lime Fried Eggs with Kale and Avocado

Have you seen that Portlandia sketch, “put a bird on it?” Well, I’m like that with eggs. Need to add an easy protein boost to a meal? Put an egg on it. Salad too boring? Put an egg on it. Doesn’t seem like a breakfast food? Put an egg on it. Ok, you get the point. Look, I love eggs, but the truth of the matter is that eggs are ranked as a High Biological Value (HBV) protein. This means that an egg contains all of the essential amino acids (the building blocks of proteins) in the perfect proportion required by humans. That’s pretty cool.

Eggs are not, however, on the anti-inflammatory food list. Kale, tomatoes, avocado and olive oil are the healthful compliment to eggs in this anti-oxidant rich dish. If you can get fruit and/or veggies in at every meal, you’re good. The recipe below is one of my go-to power breakfasts, light enough to eat before a workout, but packed with vitamins, minerals, fiber, healthy fats, and protein.

Pro-tip: add cayenne pepper and ground flax to this dish for an extra anti-inflammatory boost.

Be sure to subscribe to get your hands on my free anti-inflammatory grocery list! It’s a great start for adding some healthy anti-inflammatory essentials into your daily routine.

If you’re interested in learning more about how to begin integrating healthier foods into your life, but don’t know where to start, we should chat!


Chili Lime Fried Eggs with Kale and Avocado


(serves 2)

Cook time: approx. 10 minutes!

2 cups Kale, raw

1 clove Garlic, minced

2 tbsp Olive Oil

1/2 Avocado

1 Heirloom tomato (or any kind of tomato your heart desires)

2 Eggs

Salt, to taste

Pepper, to taste

1 pinch Chili Lime Seasoning (Trader Joe’s)

1 pinch Cayenne pepper

1 tbsp Ground Flax



(You’ll want to work quickly here so everything is still hot when you eat it.)

  1. Remove stems from kale and tear, making bite-sized pieces.

  2. Dice avocado and tomato to desired size and shape. Mince garlic.

  3. Add 1 tbsp olive oil to pan and sauté kale and minced garlic until kale is coated in olive oil, shiny and bright green (~2 minutes).

  4. Transfer kale to two plates, splitting evenly.

  5. Add remaining olive oil to the same pan (if needed) and fry each egg to your preference.

  6. Sprinkle chili lime seasoning and cayenne pepper atop eggs.

  7. As eggs cook, distribute avocado and tomato onto each plate.

  8. Sprinkle desired amount of flax onto the kale mixture.

  9. After each egg is cooked to your preference (I like a runny yolk for this dish), place one egg on each plate.

  10. Enjoy!

This information is not intended to be medical advice. If you have questions about medical nutrition therapy, or would like nutrition coaching, please connect with me directly. If you have questions about clinical care, contact your doctor.