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Spinach and Quail Eggs

Spinach and Quail Eggs are an excellent choice for keto and low-carb diets because they are nutrient-dense, low in carbohydrates, and high in healthy fats and protein.

Quail eggs are rich in vitamins and minerals, including vitamin B12, selenium, riboflavin, and iron, making them a nutrient-dense option. Despite their small size, they are packed with protein and healthy fats, supporting energy levels and overall health.

While quail eggs might not be as common as chicken eggs, they are relatively easy to find and should be available in large-chain grocery stores like Kroger and Publix and specialty stores like Whole Foods.

Cooking Method
Cuisine ,
Courses ,
Difficulty Beginner
Time
Prep Time: 5 mins Cook Time: 15 mins Total Time: 20 mins
Servings 1
Calories 190 kcal
Dietary Keto Diet, Low-Carb Diet
Description

This keto and low-carb-friendly recipe combines the earthy goodness of fresh spinach with the rich, buttery flavor of quail eggs. This quick and easy dish delivers essential nutrients and gourmet appeal with minimal effort, perfect for breakfast, brunch, or a light dinner.

Ingredients
  • 1/4 cup red onion (finely chopped)
  • 5 oz fresh spinach (washed)
  • 1 oz broccoli florets (chopped into small florets)
  • 3 quail eggs
  • 1 Tbsp. olive oil
  • salt (to taste)
  • 1 tsp pumpkin seeds (ground)
INSTRUCTIONS
    Preparation:

  1. Heat a non-stick skillet over medium heat and add the olive oil.

  2. Once the oil is hot, add the finely chopped red onion and sauté for 2–3 minutes until soft and translucent.

  3. Add the chopped broccoli to the skillet and cook for 2–3 minutes, stirring occasionally.

  4. Gradually add the spinach, tossing it in the skillet until it wilts completely (about 1–2 minutes).

  5. Sprinkle a pinch of salt over the vegetables and stir to combine.

  6. Push the sautéed vegetables to one side of the skillet to create space. 

  7. Crack the quail eggs directly into the skillet, cooking them sunny-side up or to your desired doneness (about 1–2 minutes).

    8. Plate and Garnish:

  8. Transfer the cooked vegetables to a plate. Carefully place the quail eggs on top.

  9. Sprinkle the ground pumpkin seeds over the dish for added crunch and flavor, and enjoy!

Nutrition Facts

Servings 1

Amount Per Serving
Calories 190kcal
% Daily Value *
Total Fat 15g24%
Saturated Fat 2.5g13%
Sodium 160mg7%
Total Carbohydrate 5g2%
Dietary Fiber 2g8%
Sugars 1g
Protein 7g15%
Vitamin A 7200 IU
Vitamin C 40 mg
Calcium 90 mg
Iron 3 mg
Vitamin E 3 IU
Vitamin K 375 mcg
Folate 150 mcg
Vitamin B12 0.8 mcg
Phosphorus 90 mg
Selenium 13 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Tips for Buying Quail Eggs

  • Seasonal Availability: Quail eggs may be more readily available during spring and summer, their peak laying season.
  • Packaging: They are typically sold in small cartons, usually containing 10–20 eggs.
  • Storage: Quail eggs are delicate, so check for cracks before purchasing.
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Read it online: https://healthwellnessandliving.com/recipe/spinach-and-quail-eggs/