Light Veggie & Egg Plate with Boiled Potatoes

Introduction

This Light Veggie & Egg Plate with Boiled Potatoes is a refreshing, balanced, and nutrient-packed meal perfect for quick lunches, healthy dinners, and simple meal prep. With tender boiled potatoes, perfectly cooked eggs, crisp vegetables, and a touch of seasoning, this dish delivers clean, wholesome flavor without any fuss. It’s satisfying, light, and naturally high in protein and fiber.

Why You’ll Love This Recipe

  • Quick and easy to prepare with minimal cooking
  • Naturally balanced with protein, healthy fats, and complex carbs
  • Fresh vegetables add color, crunch, and hydration
  • Perfect for meal prep or a light, energizing meal
  • Customizable with different vegetables and toppings
  • Low-calorie but filling, ideal for weight-conscious meals
  • Simple, clean ingredients suitable for many dietary needs

Ingredients

Base Ingredients

  • 2–3 boiled potatoes, sliced
  • 2 boiled eggs, sliced
  • 1 tomato, sliced
  • 1/2 cucumber, sliced
  • A handful of lettuce or cabbage
  • 3–4 pickled green plums or olives (optional)
  • 1/2 teaspoon chia seeds (optional)

Seasoning

  • Salt and black pepper, to taste
  • 1 teaspoon olive oil or lemon juice (optional)

Directions

Step 1: Prepare the Boiled Potatoes

Peel and boil the potatoes for 12–15 minutes, or until fork-tender.
Drain, allow to cool slightly, then slice. Season lightly with salt.

Step 2: Prepare the Boiled Eggs

Boil the eggs for 9–10 minutes for firm yolks.
Cool under cold water, peel, and slice.

Step 3: Prepare the Fresh Vegetables

Slice the tomato, cucumber, and lettuce or cabbage.
Season the veggies lightly with salt and black pepper.

Step 4: Assemble the Plate

Arrange the sliced potatoes on one side of the plate.
Place the sliced eggs next to the potatoes.
Add the fresh vegetables to fill the remainder of the plate.
Top with pickled plums or olives if using.
Sprinkle chia seeds over the eggs for added texture and nutrients.
Drizzle lightly with olive oil or lemon juice (optional).

Tips for Best Results

  • Use small or medium potatoes—they boil quicker and hold their shape well.
  • Let boiled eggs cool completely before slicing for cleaner cuts.
  • Add herbs like parsley, dill, or cilantro for extra freshness.
  • Use a mandoline slicer for evenly cut vegetables.
  • For added protein, include chickpeas, tuna, or grilled chicken.
  • Keep ingredients chilled for a refreshing cold plate during hot weather.

Variations & Substitutions

  • Swap potatoes for sweet potatoes or quinoa.
  • Use spinach, arugula, or mixed greens instead of lettuce or cabbage.
  • Replace chia seeds with pumpkin seeds or sesame seeds.
  • Add avocado slices for healthy fats.
  • Substitute pickled plums with olives, pickled cucumbers, or capers.

Serving Suggestions

  • Serve as a light lunch, evening meal, or post-workout plate.
  • Pair with a side of yogurt, cottage cheese, or a small bowl of soup.
  • Great for meal prep—store ingredients separately for freshness.
  • Works well as a balanced breakfast served with whole grain toast.

Storage & Reheating

  • Refrigerator: Store components separately in airtight containers for up to 2 days.
  • Freezer: Not recommended due to fresh vegetables.
  • Reheating: Reheat potatoes in the microwave for 20–30 seconds if you prefer them warm; serve eggs and vegetables cold.

Nutrition Information

Per Serving (approx. 350–360 kcal):

  • Calories: 360 kcal
  • Carbohydrates: 45g
  • Protein: 14g
  • Total Fat: 12g
    • Saturated Fat: 3g
    • Polyunsaturated Fat: 2g
    • Monounsaturated Fat: 5g
    • Trans Fat: 0g
  • Cholesterol: 375mg
  • Sodium: 390mg
  • Potassium: 910mg
  • Fiber: 5g
  • Sugar: 5g
  • Vitamin A: 820 IU
  • Vitamin C: 37mg
  • Calcium: 85mg
  • Iron: 2.5mg

Nutritional values are approximate and may vary depending on portion sizes and added seasonings.

FAQ

Can I eat this meal cold?
Yes. This dish is designed to be enjoyed warm or cold, making it great for meal prep or packed lunches.

Can I replace potatoes with another carb?
Absolutely. Quinoa, bulgur, brown rice, or sweet potatoes are all great alternatives.

Do I need to add oil or dressing?
No. The meal is flavorful as-is, but a small drizzle of olive oil or lemon juice enhances freshness.

Can I make this vegan?
Yes. Replace the eggs with tofu slices or chickpeas for a plant-based option.

How can I make this plate more filling?
Add hummus, sliced avocado, grilled chicken, or an extra potato.

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