Pan-Fried Broccoli With Sesame Egg Ribbons

Pan-Fried Broccoli with Sesame Egg Ribbons is a quick, easy, and healthy meal. Loaded with vegetables and packed with protein, this dish is gluten-free, paleo, and Whole 30 compliant. 

Pan fried broccoli and ribbons of egg sprinkled with sesame seeds in a blue bowl

There are a handful of recipes in my arsenal that seem almost too simple to share.

The kind of thing that I’ll throw together on a busy and tired weeknight and eat right out of the pan because I can’t be bothered to plate it, let alone wash up another dish.

The kind of thing I want to eat when I’m craving a big old bowl of vegetables for dinner, but I’m not in the mood for a salad.

The kind of thing that’s warm, comforting, and packed with protein and flavour. 

You guys, this Pan-Fried Broccoli recipe is exactly that kind of thing. It legit takes 10-ish minutes to throw together, and you get to eat an entire head of broccoli for dinner without feeling like a weirdo. It’s a light and satisfying dish I think you’ll enjoy as much as I do. 

broccoli, eggs, sesame seeds, and sesame oil on a grey background

What goes into this pan-fried broccoli dish?

You’re just a handful of ingredients away from this simple and satisfying meal. You’re gonna need to grab some:

  • Broccoli –> The star of the show!
  • Eggs –> Protein-packed support crew.
  • Toasted sesame oil –> Bringing the flavour like woah.
  • Sesame seeds –> I use a mixture of black and white to be fancy. 
  • Chili flakes –> To spice up your life.

That’s pa-retty much it. I mean, you could get fancy with some hot sauce or mix up the vegetables, and I’ll get into that below, but more or less we’re talking a four-ingredient meal including the oil. That basically never happens, you guys. This is kind of a big deal. 

Thin slices of omelet on a wooden cutting board

How do you make this Pan-Fried Broccoli Dish?

Grab a pan and let’s get started! 

Chop your broccoli into florets, and slice the stem into thin strips. Crack your eggs into a bowl and give ’em a good whisk, until they’re a bit foamy even.

Heat the oils in a large heavy-bottomed frying pan. Add the egg, and swirl to coat the bottom of the pan in a thin layer. Cook for a minute or two, until the egg is set, then fold one half of the egg over the other to create a thin omelet. 

Slide the egg out of the pan and onto a plate or cutting board. 

Return the pan to the heat and add the broccoli. Give it a good toss to coat with the hot oil, and then place a lid on the pan to lightly steam the broccoli as it cooks. Cook for about 5-6 minutes, removing the lid and stirring the broccoli 2-3 times throughout. 

While the broccoli is cooking, slice the egg into very thin strips. Add the egg to the pan and toss with the broccoli. Add sesame seeds, salt and pepper, and a pinch of chili flakes. 

That’s it! You’re done! Now sit down and enjoy your meal. Or, you know, keep standing and eat it directly from the pan. 

overhead photo of pan fried broccoli and egg in a blue bowl with chop sticks to the side

Pro tips / recipe notes:

  • This dish comes together super fast if you have the broccoli chopped ahead of time.
  • Feel free to mix up the veggies! I like adding other greens, like bok choy or ribbons of kale, baby corn, snow peas, etc. 
  • Want to make it vegan? Use tofu instead of the egg.
  • Can I make this dish in advance? I prefer to eat this dish hot out of the pan, but I’d be lying if I said I hadn’t packed it for lunch before. It’ll last a couple of days in your fridge.
  • Can I freeze this dish? I don’t recommend it. 
  • Is this pan-fried broccoli recipe Whole 30 compliant? It sure is! Be sure to check your hot sauce ingredients if you’re planning to use any.

close up photo of a pan-fried broccoli and egg stir fry in a blue bowl

Hey Nutrition Lady, are eggs healthy?

You bet they are! 

Eggs are a natural, nutrient-rich whole food and an amazing source of high quality protein. Eggs contain all 8 B-vitamins, along with folic acid. Vitamin B12 and choline are particularly abundant in eggs.

But what about cholesterol? Well, several large-scale studies conducted recently have suggested that the cholesterol content of eggs in relation to heart disease may be less of a concern than previously thought.

Is one part of an egg better than the other? As it turns out, the nutrients found in an egg are distributed fairly evenly between the white and the yolk. The white has more protein, magnesium, potassium, and B3, whereas the yolk has more omega-3 fatty acids, folate, choline, B12, and fat soluble vitamins A, D, E, K.

Related: Pregnancy Nutrition Superfoods: Eggs

a blue bowl with pan-fried broccoli and egg with a pair of black chopsticks and a black tea towel

Other recipes you might enjoy:

Egg in a Squash Hole
Warm Zucchini Noodle Salad with Halloumi
Vegetarian Nicoise Salad
Vegetarian Frittata with Corn and Tomatoes

pan fried broccoli in a blue bowl
5 from 2 votes
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Pan-Fried Broccoli with Sesame Egg Ribbons

Pan-Fried Broccoli with Sesame Egg Ribbons is a quick, easy, and healthy meal for one. Loaded with vegetables and packed with protein, this dish is gluten-free, paleo, and Whole 30 compliant. 

Course Main Course
Cuisine American
Keyword Broccoli, Low-carb, Paleo, Whole 30
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1
Calories 280 kcal
Author Katie Trant

Ingredients

  • 1 Tbsp sesame seeds black or white
  • 1 large head of broccoli about 2 cups broken down into florets and chunks
  • 2-3 large eggs lightly whisked
  • 1 tsp extra virgin olive oil
  • 1 tsp toasted sesame oil
  • 1 tsp hot red pepper flakes
  • salt and pepper to taste

Instructions

  1. Heat a medium skillet over medium high heat.
  2. Add sesame seeds to the hot dry pan, and toast for a few minutes until they are starting to turn brown and fragrant. Remove from the pan and set aside.
  3. Heat the oils in the pan for a a minute, then add the eggs. Wait a minute while the bottom of the omelet browns ever so slightly, swirl the pan, then using a spatula fold the omelet in half, wait a moment, then slide it out of the pan onto a cutting board.
  4. Now add the broccoli florets and chunks to the oil that remains in the pan, and sprinkle in the red pepper flakes. 

  5. Sauté, stirring every minute or so until the raw edge is just barely gone. I like to cover the broccoli with a lid so it steams lightly as it cooks.

  6. Slice the omelet into very thin ribbons and add back into the pan. Toss everything together, and season with salt and pepper.

  7. Slide into a serving dish and sprinkle toasted sesame seeds over top. Serve while still very warm.

Recipe Notes

  • Nutrition values are an estimate only
Nutrition Facts
Pan-Fried Broccoli with Sesame Egg Ribbons
Amount Per Serving
Calories 280 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 5g 25%
Cholesterol 372mg 124%
Sodium 176mg 7%
Potassium 219mg 6%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 4%
Protein 14g 28%
Vitamin A 22.7%
Vitamin C 1.1%
Calcium 14.4%
Iron 18.9%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe was originally published November 4, 2011. It was retested, rephotographed, and updated on January 2, 2019.

Pan-Fried Broccoli with Sesame Egg Ribbons is a quick, easy, and healthy meal for one. Loaded with vegetables and packed with protein, this dish is gluten-free, paleo, and Whole 30 compliant. #panfriedbroccoli #stirfry


 

Comments

  1. Now I know EXACTLY what to have for supper tonight. But my man isn’t here ,so I’ll have to heat the oil in a pan instead. Will that be OK?

    • Very funny. Typo found and corrected. Spinach and peppers sounds good too. This is essentially a fried rice without the rice, there are so many possibilities for various combinations of ingredients.

  2. Looks gorgeous. I call this kind of food “tastes good, feels good” food as it is delish and makes me feel great to eat.

  3. Our husbands are SO similar in this way!! Jeff ate the same dinners for years on end before we met and I started cooking for him. I love the idea of a Thursday night fry and have never thought to slice an omelet and add it back in … we will definitely be doing this soon! (Maybe tonight : )

  4. made this last night, to accompany the 7 pumpkin snickerdoodles i had just scarfed down. Used black sesame seeds. Very tasty! (And for the doodles, half of them I rolled in score bits…YUM!)

  5. Really enjoyed. Sesame is my second favourite flavour, only eclipsed by lemon. I added snow peas. This is a Weight Watchers – friendly meal, and very filling. Thanks.

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