Quick Fried Eggs on Toast with Spinach & Mushrooms

Your Winter Vitamin D Boost in Under 15 Minutes

Let’s be real—winter in Australia doesn’t exactly mean blizzards and snow boots, but it does mean shorter days, less sunlight, and the creeping temptation to stay curled up with toast and nothing else for dinner. Which, hey, we’re not judging—but what if your toast situation actually helped fight the winter slump?

Enter: Quick Fried Eggs on Toast with Wilted Spinach and Mushrooms—a brunch-meets-dinner recipe that’s rich in vitamin D, iron, and anti-inflammatory goodness. You’ll get that comfort-food feeling, and your body will thank you with better mood, stronger immunity, and maybe even less of the winter blahs.

☀️ Why This Works:

Egg yolks are one of the few food sources of vitamin D, which supports your immune system, bones, and mental health.
Mushrooms exposed to light (like those labelled “vitamin D mushrooms” at the supermarket) can add even more of the sunshine vitamin.
Spinach brings in iron and antioxidants.
Served on wholegrain toast, this is satisfying, balanced, and made for cosy evenings (or lazy Sundays).

🛒 Ingredients (Serves 1):

2 free-range eggs
1–2 slices wholegrain sourdough or your favourite toast
1 handful baby spinach
½ cup sliced mushrooms (button, Swiss brown or vitamin D-enhanced if available)
1 tsp olive oil or butter
Salt and pepper to taste
Optional: pinch of chili flakes, garlic powder, or thyme

🔥 Method:

Step 1: Wilt the spinach & mushrooms

Heat half the oil or butter in a frying pan over medium heat. Add mushrooms and cook for 3–4 minutes until golden. Add spinach and stir until just wilted (about 1 minute). Season and set aside.

Step 2: Toast and fry

Toast your bread while the pan is still hot. Add the rest of the oil or butter, crack in the eggs, and fry to your liking—crispy edges, runny yolk, soft centre, you do you.

Step 3: Assemble and devour

Layer your spinach and mushrooms over the toast, then top with eggs. Finish with a sprinkle of salt, pepper, and whatever spice makes you feel fancy.

🕒 Quick Tip:

Use a single pan for everything—fry mushrooms first, push them to the side, wilt the spinach, then crack in your eggs. Minimal cleanup, maximum efficiency. You’re welcome.

🥄 Variations:

Swap spinach for kale, silverbeet, or even leftover roasted veg.
Add avocado, a slice of tomato, or a dollop of hummus to mix it up.
Want extra protein? Toss in a few canned white beans or chickpeas with the spinach.

🧠 Why Your Winter Body Loves It:

Vitamin D is crucial for regulating mood and immunity, especially in winter when we’re not getting as much sun.
Eggs and mushrooms make a powerful duo—rich in nutrients, easy to digest, and surprisingly satisfying.
Spinach and wholegrains round things out with iron, fibre, and antioxidant support.

This is the kind of meal that doesn’t look like much on paper, but once you’re three bites in, you’ll feel it: warm, nourished, and weirdly proud that you made something more wholesome than a cup of noodles.

Need More Winter Wins?

This recipe is part of the Iron & Glow series at Plan4One—a collection of meals designed to boost iron, vitamin C, and vitamin D during the cooler months, all tailored for one and ready in under 30 minutes. Healthy doesn’t mean complicated—and let’s face it, when it’s dark by 5:30, who has the energy for that?

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