Harissa Eggs
Nothing kick-starts your morning quite like these fiery Harissa Eggs. Ready in 15 minutes, top your toast with creamy smashed avocado before adding your perfectly cooked, spicy egg. Psst…if you prefer, you can use red or green pesto to make a milder version!
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NutritionPer Serving
- Calories301
- Carbs14g
- Protein12g
- Fat21g
- Saturates4.5g
- Sugars2.4g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Breakfast, brunch or lunch, there’s never a bad time to sit down to a plate of these heavenly Harissa Eggs. We’ve fried our egg in a spoonful of spicy green harissa paste, infusing it with delicious Middle Eastern-inspired flavours.
It sits pretty on top of a golden slice of toast, smothered with fresh smashed avocado. Best of all, it’s on the table in just 15 minutes, for only 301 calories per portion. Red or green harissa paste will work for this recipe, although you can switch it out and use pesto instead if you prefer a non-spicy version (just be sure to count any additional calories, if you’re tracking).
To cut the calories down even further, you can leave out the avocado and use a reduced-fat cream cheese or low-fat spread on your toast – it’s super easy to adapt to suit your slimming goals. Pop the kettle on and start your day off on the right foot!
What diets are these Harissa Eggs suitable for?
These Harissa Eggs can be enjoyed on vegetarian and dairy-free diets. This recipe can also be made gluten free, as long as you substitute the bread for a suitable gluten-free alternative.
If you’re cooking for people with allergies, please be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Harissa Eggs?
Everything you need to make this recipe should be easy to find in your usual supermarket. If you haven’t used it before, harissa paste is a blend of chillies, garlic, oil and spices. It can be fairly spicy, so you may want to use more or less, depending on your tastes.
You’ll find harissa paste in small jars, often on the condiments aisle of the supermarket.
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‘I really enjoyed making this recipe, it only needed a few ingredients, all of which I already had and took just a few minutes to cook. I added some avocado seasoning to the top and it was lovely.’
How many calories are in these Harissa Eggs?
This Harissa Eggs recipe is included in our Everyday Light category because it contains just 301 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes!
This Harissa Eggs recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Place the avocado in a small bowl and mash roughly with a fork. Season well with salt and black pepper.
Step 2
Place the harissa paste in a small non-stick frying pan and place over a low heat. Heat for about a minute or until just starting to bubble. Spread the harissa out a little in the centre of the frying pan and crack the egg on top.
Step 3
As the egg starts to cook, gently push any harissa around the edge, into the egg white. Continue to gently cook the egg over a low heat for about 4-5 minutes, or until the white is cooked and the yolk is cooked to your own liking. Take care not to overheat the harissa as it may burn.
Step 4
While the egg is cooking, toast the slice of bread and spread the mashed avocado over.
Step 5
When the egg is cooked to your liking, remove it from the frying pan using a fish slice and place on top of the mashed avocado. Sprinkle with a few dried chilli flakes, if wished, and serve at once, either alone or with a crisp mixed side salad or other accompaniment of your choice.
What could I serve with these Harissa Eggs?
This recipe is a hearty breakfast all on its own, although you can also add a side salad to turn it into a filling lunch. A 75g serving of crisp mixed salad will add 15 calories, for a total of 316 calories for the whole meal.
If you prefer, you could also serve alongside any of these tasty side dishes:
How do you know when Harissa Eggs are cooked?
You’ll need to cook this Harissa Eggs for around 4-5 minutes or until the egg is cooked to your liking. Take care to not burn the harrissa paste.
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Harissa Eggs in the fridge?
This recipe is not suitable for storing in the fridge and will taste best when freshly prepared and eaten right away. Luckily it’s super quick to make from scratch!
Can I freeze Harissa Eggs?
No, this recipe is not suitable for freezing.
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Harissa Eggs
Nothing kick-starts your morning quite like these fiery Harissa Eggs. Ready in 15 minutes, top your toast with creamy smashed avocado before adding your perfectly cooked, spicy egg. Psst…if you prefer, you can use red or green pesto to make a milder version!
-
Prep Time
5 MINS
-
Cook Time
10 MINS
- KCals 301
- Carbs 14G
Instructions
- Place the avocado in a small bowl and mash roughly with a fork. Season well with salt and black pepper.
- Place the harissa paste in a small non-stick frying pan and place over a low heat. Heat for about a minute or until just starting to bubble. Spread the harissa out a little in the centre of the frying pan and crack the egg on top.
- As the egg starts to cook, gently push any harissa around the edge, into the egg white. Continue to gently cook the egg over a low heat for about 4-5 minutes, or until the white is cooked and the yolk is cooked to your own liking. Take care not to overheat the harissa as it may burn.
- While the egg is cooking, toast the slice of bread and spread the mashed avocado over.
- When the egg is cooked to your liking, remove it from the frying pan using a fish slice and place on top of the mashed avocado. Sprinkle with a few dried chilli flakes, if wished, and serve at once, either alone or with a crisp mixed side salad or other accompaniment of your choice.
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