Eggs and Potatoes

Tanya Eisenwasser

Print Recipe

Roasted potatoes with fried eggs.

Prep 10 min

Cook 30 min

Serves 2

Gluten-freeDairy-free

Ingredients

Potatoes

• 1 pound potatoes (Yukon Gold or red), cubed
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• Fresh rosemary or thyme (optional)

Eggs

• 4 large eggs
• 1 tablespoon olive oil or butter
• Pinch of sea salt
• Black pepper (optional)

Instructions

Roast the Potatoes

1. Preheat your oven to 425°F (218°C).
2. Cut the potatoes into 1/2-inch cubes.
3. Toss with olive oil, salt, and herbs if using.
4. Spread in a single layer on a baking sheet.
5. Roast for 25-30 minutes, stirring once, until golden and crispy.

Fry the Eggs

1. When the potatoes are almost done, heat oil or butter in a skillet over medium heat.
2. Crack the eggs into the pan, spacing them apart.
3. Cook for 2-3 minutes until the whites are set. Cover for sunny-side up, or flip for over-easy.
4. Season with salt and pepper if using.

Serve

1. Divide the roasted potatoes between plates.
2. Top each portion with 2 fried eggs.
3. Serve immediately.

Tips & Substitutions

• Cut potatoes into uniform pieces. This ensures they cook at the same rate and crisp up evenly. Spread them in a single layer with space between pieces.
• Scrambled eggs work just as well. If you prefer scrambled over fried, cook them low and slow with a bit of butter for soft curds.
• Swap regular potatoes for sweet potatoes. They roast well at the same temperature and add variety. Cut them slightly smaller since they soften faster.
• Add sauteed greens for a complete meal. Kale or chard on the side rounds this out nutritionally. Avoid spinach, which is higher in histamine.
• Use butter for richer flavor. If you tolerate dairy, butter adds great flavor to both the eggs and the potatoes.

Why This Works

Potatoes. Naturally low in histamine and generally well tolerated. They provide filling carbohydrates and roast up crispy with just olive oil and salt.

Eggs. Eggs are generally considered low histamine, making them a convenient protein source. That said, some people react to egg proteins (especially whites), so individual tolerance varies.

Olive oil. A stable cooking fat with no histamine concerns. It helps the potatoes crisp in the oven and works well for frying eggs.

Fresh rosemary and thyme. Fresh herbs are generally well tolerated and add flavor without relying on dried spice blends, which may contain additives. Freshness applies to herbs too.

Storage

Best served immediately while the potatoes are crispy and the eggs are freshly cooked. Leftover potatoes can be refrigerated and reheated within 24 hours, but cook the eggs fresh each time. Since eggs are a protein, leftovers can accumulate histamine the longer they sit.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.