Serves: 2 | Prep & Cook Time: ~5 min

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Ingredients

• 4 fresh eggs
• 2 tsp Nuttelex (DF spread) or unsalted butter (fresh, no additives)
• 2 Tbsp rice milk, oat milk, or regular milk
• Pinch salt (optional)
• 1 Tbsp chopped chives (optional, failsafe-safe herb)

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Method

1. Crack eggs into a bowl, add milk, and whisk lightly.
2. Heat Nuttelex or butter in a non-stick pan over low–medium heat.
3. Pour in eggs, stirring gently with a spatula until just set and creamy (about 2–3 minutes).
4. Season lightly with salt if desired and sprinkle with chives.
5. Serve immediately.

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Quick Notes

• Calories: ~160 kcal per serve (without sides)
• Carb balance: Very low carb, high in protein and fat.
• Chemical load: Low — safe with fresh eggs and simple fats.
• Migraine-friendly: Fresh, simply cooked eggs tolerated for most; avoid aged cheese, vinegar, or heavy seasonings.

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Bread Pairing Notes

• Gluten-free white bread / rice cakes → Low fibre, higher GI; makes the meal more carb-based, but still balanced by egg protein.
• Gluten-free wholegrain bread → More fibre, lower GI; steadier energy release, but may be harder to digest for some with food intolerance.
• Potato bread or swede flatbread (GF, low-amine) → Gentle, medium carb load; keeps balance light and migraine-safe.
• No bread (serve with vegetables instead) → Keeps meal low carb, higher in protein and fibre if using zucchini, leek, or bok choy sides.

 Impact on balance:

• Adding 1 slice GF bread (~70–90 kcal, ~15 g carbs) shifts the dish from low-carb/high-protein to balanced protein + moderate carb.
• This can be a good option in the morning for energy, especially if paired with a safe fruit (like pear).

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