Heart-Healthy Classic Egg Scramble
Start your day on a nutritious note with this Heart-Healthy Classic Egg Scramble—a wholesome and flavorful twist on a breakfast favorite. Packed with protein-rich egg whites, vibrant red bell peppers, nutrient-dense spinach, and a touch of low-fat milk, this dish offers a light yet satisfying meal that supports your cardiovascular health. Sautéed onions and a sprinkle of fresh parsley add a delightful depth of flavor, while olive oil ensures a heart-smart cooking method. Ready in just 20 minutes, this quick and easy egg scramble is perfect for busy mornings and pairs beautifully with whole-grain toast or fresh fruit. Whether you're pursuing a healthier lifestyle or simply craving a guilt-free, delicious breakfast, this recipe is a must-try!
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Recipe Information
Ingredients
- 6 large egg whites
- 0.5 medium red bell pepper
- 1 cup spinach
- 1 teaspoon olive oil
- 2 tablespoons low-fat milk
- 0.5 medium onion
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 1 tablespoon fresh parsley
Instructions
Chop the red bell pepper and onion into small, even pieces.
In a medium-sized mixing bowl, combine the egg whites and low-fat milk, whisking them together until just frothy.
Heat a non-stick skillet over medium heat and add the olive oil.
Once the oil is hot, add the chopped onion and sauté for about 2-3 minutes until softened.
Add the red bell pepper to the skillet and continue to cook for another 2 minutes.
Stir in the spinach leaves, cooking until they just wilt.
Pour the egg mixture into the skillet with the vegetables, and use a spatula to gently scramble the eggs by pushing them from the sides towards the center of the pan.
Season the scramble with salt and black pepper, cooking until the eggs are set but still moist, about 3-4 minutes.
Remove from heat, and garnish the scramble with freshly chopped parsley.
Serve immediately with a slice of whole-grain toast or a small bowl of fruit for a complete heart-healthy meal.
Nutrition Facts
Calories |
229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.1 g | 8% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 911 mg | 40% | |
| Total Carbohydrate | 17.4 g | 6% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 8.9 g | ||
| Protein | 26.9 g | 54% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 176 mg | 14% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1110 mg | 24% | |
*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.
