Cajun Summer Veggie Skillet


Cajun Veggie Skillet © Courtesy of Egg Farmers of Ontario

This healthy and hearty veggie skillet with a spicy kick is loaded with fresh summer produce.

Servings: 4 | Prep Time: 20 minutes | Cook Time: 10 minutes


  • 2 tbsp (30 ml) olive oil
  • 2 cups (500 ml) diced zucchini
  • 2 cups (500 ml) small chopped broccoli florets
  • 1 orange bell pepper, diced
  • 1 cup (250 ml) fresh corn kernels off the cob
  • 1 tbsp (15 ml) hot sauce
  • 1 tsp (5 ml) packed brown sugar
  • ½ tsp (2 ml) each garlic powder and onion powder
  • ½ tsp (2 ml) each paprika, oregano and thyme
  • ½ tsp (2 ml) each salt and pepper
  • 2 cups (500 ml) packed baby spinach
  • 1 cup (250 ml) halved grape tomatoes
  • 4 eggs
  • 2 green onions, sliced
  • Pepper to taste


  1. Heat oil in a large non-stick skillet over medium-high heat. Add zucchini, broccoli, bell pepper, corn, hot sauce, sugar, garlic powder, onion powder, paprika, oregano, thyme, salt and pepper; sauté for 3 minutes. Stir in spinach and tomatoes; let cook further 1 minute until spinach is wilted.
  2. Make 4 shallow wells and add an egg into each well. Reduce heat to medium-low, cover and cook until whites are set with a runny yolk; about 4 minutes. Remove from heat.
  3. Sprinkle with green onions and season with pepper to taste.

Tip: For a variation, try scrambling the eggs into the veggie skillet, add grated cheese and roll into a tortilla for a breakfast burrito.

Nutrients per serving (¼ recipe): 230 calories, 13 g total fat, 490 mg sodium, 19 g carbohydrates, 3 g fibre, 7 g sugars, 11 g protein. 

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