Healthy Cast Iron Breakfast Skillet with Eggs and Vegetables
Equipment
- 10- or 12-inch cast iron skillet
- Campfire grate or camp stove
- Mixing bowl
- Whisk or fork
- Cutting board
- Knife
- Wooden spoon or heat-resistant spatula
- Cast iron lid or heavy-duty aluminum foil
Ingredients
- 8 large eggs
- 2 tablespoons milk or water optional
- 1 tablespoon butter or olive oil
- 1 small onion diced
- 1 red bell pepper diced
- 1 green or yellow bell pepper diced
- 1 cup fresh spinach roughly chopped
- 1 small tomato diced
- ½ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- ½ teaspoon salt plus more to taste
- ¼ teaspoon black pepper
- 1 cup shredded cheddar Monterey Jack, or pepper jack cheese
- 2 green onions sliced, for garnish
- Hot sauce or salsa for serving, optional
Instructions
Step 1 Prepare the cooking area
- Prepare a campfire with a steady bed of glowing coals and place a cooking grate over the heat. You can also use a camp stove set to medium heat.
- Avoid placing the skillet over tall flames. Cast iron holds heat extremely well, and lower, steadier heat will help the vegetables cook without burning.
Step 2 Preheat the skillet
- Place the cast iron skillet over the heat and allow it to warm for 2–3 minutes.
- Add the butter or olive oil and swirl it around the skillet to coat the bottom.
Step 3 Cook the onion and peppers
- Add the diced onion and bell peppers to the skillet.
- Cook for 5–6 minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent.
- If the vegetables start browning too quickly, move the skillet to a slightly cooler section of the campfire grate.
Step 4 Add the spinach and tomato
- Stir in the chopped spinach and diced tomato.
- Cook for another 1–2 minutes, just until the spinach wilts and the tomato begins to soften.
- Spread the vegetables evenly across the bottom of the skillet.
Step 5 Add the eggs
- Whisk the egg mixture again, then pour it evenly over the cooked vegetables.
- Allow the eggs to cook undisturbed for about 30 seconds. Use a spatula to gently pull the cooked egg from the edges toward the center.
- Continue folding the eggs slowly rather than stirring constantly. This will help create larger, fluffier curds.
Step 6 Add the cheese
- When the eggs are mostly set but still slightly glossy, sprinkle the shredded cheese over the top.
- Cover the skillet with a lid or loosely fitted aluminum foil.
- Cook for another 1–2 minutes, or until the eggs are fully set and the cheese has melted.
Step 7 Garnish and serve
- Remove the skillet from the heat and let it rest for about 1 minute.
- Sprinkle sliced green onions over the top and serve warm with salsa, hot sauce, or your favorite breakfast sides.
- Remember that the cast iron handle will remain extremely hot, so keep a heat-resistant glove or folded towel nearby.
- Serve the veggie egg skillet with:
- Toasted English muffins
- Warm tortillas
- Campfire biscuits
- Fresh fruit
- Breakfast potatoes
- Avocado slices
- Salsa or hot sauce
- Yogurt and granola
- Hot coffee or tea
Notes
Prep Ahead for Easier Cooking
- Wash and chop the onion, bell peppers, spinach, and tomato before leaving home. Store the vegetables in separate airtight containers or resealable bags in your cooler.
- Crack the eggs into a leakproof jar or container and whisk them with the milk, salt, pepper, garlic powder, and smoked paprika. Keep the egg mixture cold until you are ready to cook.
- Shred the cheese at home and store it in a resealable bag. These small steps make breakfast much easier when everyone is awake, hungry, and asking when the food will be ready.
Easy Variations
Mushroom and Spinach Skillet
Replace one of the bell peppers with 1 cup of sliced mushrooms. Cook the mushrooms with the onion until they release their moisture and begin to brown.Southwest Egg Skillet
Add ½ cup of black beans, ½ cup of corn, and pepper jack cheese. Serve with avocado, salsa, and crushed tortilla chips.Garden Vegetable Skillet
Add chopped zucchini, broccoli, mushrooms, or asparagus. Cut firmer vegetables into small pieces so they cook quickly.Ham and Veggie Skillet
Add 1 cup of diced cooked ham with the spinach and tomato for a heartier version.Mediterranean Egg Skillet
Use spinach, tomatoes, mushrooms, feta cheese, and a sprinkle of dried oregano.Breakfast Potato Skillet
Add 2 cups of cooked diced potatoes before pouring in the eggs. This variation is especially helpful when you have leftover potatoes from dinner.Storage and Reheating
- Allow leftovers to cool before transferring them to an airtight container. Store them in a well-chilled cooler for up to two days.
- Reheat the eggs in a lightly greased skillet over low heat, stirring gently until warmed through. Avoid using high heat because it can make the eggs dry and rubbery.
- Leftovers also work well in a breakfast wrap with a little extra cheese or salsa.