Heart-Healthy Classic Ham and Egg Breakfast
Start your day right with the "Heart-Healthy Classic Ham and Egg Breakfast" – a flavorful twist on a timeless favorite that’s both nutritious and satisfying! This recipe combines fluffy egg whites, lean low-sodium ham, and vibrant sautéed veggies like baby spinach and juicy grape tomatoes for a breakfast packed with protein and essential nutrients. Served alongside creamy avocado spread on toasted whole-grain bread, this dish is ideal for boosting energy while supporting cardiovascular health. With just a sprinkle of fresh ground black pepper and minimal prep time, it's a quick, wholesome meal perfect for busy mornings. Whether you're managing your sodium intake or simply seeking a lighter breakfast option, this recipe delivers balanced flavors, heart-healthy ingredients, and meal-prep ease.
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Recipe Information
Ingredients
- 4 large egg whites
- 2 slices low-sodium lean ham
- 1 teaspoon extra-virgin olive oil
- 1 cup baby spinach
- 5 whole, halved grape tomatoes
- 2 slices whole grain bread
- 0.5 medium avocado
- 0.25 teaspoon fresh ground black pepper
- 0.125 teaspoon optional: salt
Instructions
In a small bowl, beat the egg whites lightly and set aside.
Heat a non-stick skillet over medium heat and add the olive oil.
Once the oil is hot, add the slices of low-sodium lean ham and cook for about 1-2 minutes on each side until slightly crispy. Remove and set aside on a plate.
In the same skillet, add the halved grape tomatoes and cook for about 3 minutes until they start to soften.
Add the baby spinach to the skillet with tomatoes and cook until wilted, about 2 minutes.
Pour the egg whites into the skillet over the cooked spinach and tomatoes. Cook without stirring until eggs begin to set on the bottom, about 2 minutes.
Using a spatula, gently stir the eggs to make large, soft curds. Continue cooking until thickened and no visible egg liquid remains, about 2 more minutes.
Season the eggs with fresh ground black pepper and salt (if using) to taste. Turn off the heat.
Meanwhile, toast the whole-grain bread slices until golden brown.
Mash the avocado in a small bowl and spread evenly across the toasted bread slices.
Serve the scrambled egg whites alongside the crispy ham and avocado toast on a plate and enjoy.
Nutrition Facts
Calories |
495 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 978 mg | 42% | |
| Total Carbohydrate | 44.1 g | 16% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 9.9 g | ||
| Protein | 35.6 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 127 mg | 10% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1231 mg | 26% | |
*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.
