Mediterranean Stir-Fried Broccoli Mushrooms Tomatoes and Egg
This Mediterranean Stir-Fried Broccoli, Mushrooms, Tomatoes, and Egg is a flavorful, protein-packed vegetarian dish that brings together simple ingredients with bold flavors. Crisp-tender broccoli, juicy cherry tomatoes, and earthy mushrooms are sautéed in olive oil, infused with garlic, herbs, and spices—then topped with a perfectly cooked egg for a hearty, balanced meal.
Whether served as a power breakfast, a quick lunch, or a light dinner, this dish offers a wholesome combination of vegetables, healthy fats, and protein. It’s low-carb, Mediterranean-diet friendly, and comes together in under 30 minutes.
Time Required
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Ingredients
Vegetables & Aromatics:
1½ cups broccoli florets
1 cup mushrooms, sliced (button, cremini, or portobello)
1 cup cherry tomatoes, halved
2 garlic cloves, minced
2 tablespoons extra virgin olive oil
Salt and pepper to taste
½ teaspoon dried oregano or thyme
Optional: pinch of red pepper flakes for heat
Juice of ½ lemon (for brightness)
Eggs:
2 eggs (fried or poached, to preference)
½ tablespoon olive oil or butter for frying
Optional Garnishes:
Crumbled feta or shaved Parmesan
Fresh parsley or basil
Kalamata olives or capers
Instructions
1. Prepare the Vegetables
Wash and chop broccoli into small florets.
Clean and slice mushrooms.
Halve cherry tomatoes and mince garlic.
2. Stir-Fry the Veggies
In a large skillet or pan, heat olive oil over medium-high heat.
Add garlic and sauté for 30 seconds until fragrant.
Add broccoli and mushrooms; cook for 5–6 minutes, stirring occasionally, until broccoli is bright green and mushrooms are softened.
Add cherry tomatoes, salt, pepper, oregano, and chili flakes (if using). Cook 2–3 more minutes until tomatoes begin to soften but retain some bite.
Squeeze lemon juice over and toss well.
3. Cook the Eggs
In a separate non-stick pan, heat a little oil or butter over medium heat.
Crack in the eggs and cook to your preference (sunny side up, over-easy, or poached).
Season lightly with salt and pepper.
4. Assemble
Plate the stir-fried vegetables in bowls or on a plate.
Top with the cooked egg.
Garnish with optional feta, parsley, or olives.
Serve warm with crusty whole grain bread or pita if desired.
Tips for Success
Don’t Overcook Veggies: Keep them crisp-tender for better texture and nutrition.
Use Fresh Herbs: A sprinkle of parsley or basil at the end adds freshness.
Egg Perfection: Use a lid while frying the egg if you want the whites set and yolk runny.
Flavor Layering: Add the lemon juice at the end to avoid bitterness and brighten the dish.
Balance with Cheese: Feta brings salty creaminess that complements the veggies beautifully.
Variations
Spicy Kick: Add chopped fresh chili or harissa paste to the stir-fry.
Add Grains: Serve over farro, quinoa, or couscous for a more filling bowl.
Vegan Option: Replace egg with pan-seared tofu or chickpeas.
Greens Galore: Add spinach or kale during the final minute of cooking.
More Protein: Top with a second egg or pair with grilled halloumi.
Q&A
Q: Can I use frozen broccoli?
A: Yes, just thaw and pat dry before stir-frying to prevent sogginess.
Q: What’s the best way to poach the egg for this?
A: Simmer water with a splash of vinegar, swirl it into a whirlpool, and drop the egg in for 3–4 minutes until the whites are set.
Q: Can I meal-prep this?
A: Yes, cook veggies in advance and refrigerate. Cook the egg fresh just before serving.
Q: Can I use other mushrooms?
A: Absolutely—shiitake, oyster, or portobello mushrooms add great flavor and texture.
Q: Is this dish keto or low-carb?
A: Yes, it’s naturally low in carbohydrates and high in healthy fats and fiber.
Nutrition Information (Per Serving – with one egg, no cheese)
Calories: 270
Protein: 10g
Fat: 20g
Carbohydrates: 12g
Fiber: 4g
Sugar: 4g
Sodium: 160mg
Add about 75 calories and 4g protein for each additional egg or topping of cheese.
Conclusion
This Mediterranean Stir-Fried Broccoli, Mushrooms, Tomatoes, and Egg recipe is a wholesome celebration of real, simple ingredients. It’s quick to make, endlessly versatile, and absolutely delicious. Whether you’re looking for a plant-forward breakfast, a satisfying light lunch, or a colorful dinner, this dish brings nourishment and flavor to your table.