Steam Fried Eggs on Sauteed Kale [Dairy free, Gluten free, Grains free, Paleo]



Steam fried egg, on sautéed Kale, topped with sesame seed and chilli flake seasoning


The perfect fried egg is often elusive!  A few months ago I saw a recipe for perfect fried eggs in this steam fried method on a BBC foodie show.  I can’t think of the name of the programme, but the method stuck and it’s one that is becoming a favourite.

My dear mum in her recent past cooking days, often poached her eggs this way, but without adding any fats and oil.  This steam fried method is actually fool-proof, the cooked eggs are basically over-easy eggs with the top-side cooked just enough so the whites are firm yet the yolk is very runny when pierced. This method basically gives you over-easy eggs without the hassle of flipping (which can sometimes break the yolk). One benefit of using this technique is that is uses less fats and / or oils than other frying methods. The other is that a perfect fried egg is created, one that ensures the yolks remain intact :)  The choice of fats or oil used also adds taste to the eggs.

A  frying pan with a glass lid works best, as you can view the cooking process, while allowing the eggs to cook perfectly without any steam escaping.  Once the egg white loses it’s opaqueness and becomes white, over the egg yolk, the egg is cooked perfectly, without the egg white becoming rubbery.

The eggs may be served on a variety of vegetables, including cooked cauliflower rice, cooked spinach, baked aubergine or a veggie mash of your choice, for a filling lower carb and protein meal.  It is not restricted to breakfasts only and could be a lunch or dinner meal too!

Cooking of the fresh and peppery tasting Kale is by a light saute in ghee, unsalted grass-fed butter,  coconut oil, or olive with light seasoning, garlic, and if preferred, a touch of fresh lemon juice,  stir frying for about four minutes, to wilting stage, to lightly cook and flavour this healthy cruciferous (from the family of cabbage, cauliflower, and brussels sprouts) vegetable.

kale cooked

I used a lightly spiced and flavour-filled sesame seeds with chilli flakes, paprika and salt, to provide an amazing seasoning to these eggs.  This seasoning is a substitute for processed Cajun or Moroccan seasoning and is an amazing choice in adding flavour to any meal.

seasoning (2)

For a bacon and egg breakfast, grilled nitrates and sugar-free bacon, with grilled tomato and sautéed mushrooms, provides a filling and nutritious English breakfast, using the steam fried method to cook your eggs. :)


Here’s How

Eggs cooking

  • Heat a non-stick frying pan on medium-high stove top setting.
  • Add about half a tablespoon of the oil of choice into the pan (I used ghee).  As the oil heats up and begins to sizzle, crack in the egg.
  • As the egg begins to set, tilt your pan to move the egg white over the yolk, if you prefer, then add in a tablespoon of water into the pan, around the egg and immediately cover the pan with a lid.
  • Holding a lid in your hand, use your free hand to pour 2 teaspoons or so of water into the hot pan, and immediately cover the pan with a lid.
  • You may need to tilt your pan a bit,  but the steam immediately covers the egg and cooks the egg. As soon as the egg whites firm up, the egg is cooked.
  • Remove the lid, slide the egg onto your plate or as in this recipe, the sautéed kale, season, and eat immediately.

eggs kalend

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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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