Heart-Healthy Baked Scrambled Eggs
Start your day on a nutritious note with these **Heart-Healthy Baked Scrambled Eggs**, a wholesome and delicious dish that’s perfect for breakfast, brunch, or even a light dinner. Packed with protein from eggs and egg whites, and boosted with the vibrant flavors of sautéed spinach, red bell pepper, and onion, this recipe offers a perfect balance of taste and nutrition. Enhanced with low-fat milk for extra fluffiness and seasoned simply with salt, pepper, and a touch of olive oil, this oven-baked dish is both light and satisfying. Ready in just 35 minutes, it’s an easy meal to prep and makes four generous servings. Garnished with fresh parsley, it’s a heart-smart, veggie-packed delight that’s as healthy as it is tasty! Ideal for those seeking low-fat or low-cholesterol breakfast options.
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Recipe Information
Ingredients
- 6 large Eggs
- 3 large Egg whites
- 1 cup (fresh, chopped) Spinach
- 0.5 cup (diced) Red bell pepper
- 0.25 cup (finely chopped) Onion
- 0.25 cup Low-fat milk
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons (chopped) Fresh parsley
Instructions
Preheat your oven to 350°F (175°C) and lightly grease a medium-sized baking dish with a little olive oil.
In a large mixing bowl, whisk together the eggs and egg whites until they are fully combined and frothy.
Stir in the low-fat milk, salt, and black pepper, mixing well to integrate all ingredients.
In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and red bell pepper, sautéing for about 3 minutes until they are slightly tender.
Add the chopped spinach to the skillet and cook for an additional 2 minutes, or until the spinach has wilted.
Remove the skillet from the heat and let the vegetable mixture cool slightly before adding it to the egg mixture, ensuring even distribution.
Pour the entire egg and vegetable mix into the prepared baking dish and spread it evenly.
Bake in the preheated oven for 20 minutes or until the eggs are set and slightly golden on top.
Remove from the oven, and let it rest for 5 minutes before cutting.
Garnish with freshly chopped parsley before serving. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 1121 mg | 374% | |
| Sodium | 1837 mg | 80% | |
| Total Carbohydrate | 17.5 g | 6% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 9.3 g | ||
| Protein | 52.6 g | 105% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 295 mg | 23% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1004 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
