Heart-Healthy Scrambled Eggs with Onions
Start your day with a delicious and nutritious twist on a breakfast classic with these Heart-Healthy Scrambled Eggs with Onions. This light yet satisfying recipe is made with protein-packed egg whites, a touch of whole egg for richness, and sautéed onions for natural sweetness and depth of flavor. Low-fat milk adds creaminess, while a sprinkle of black pepper, salt, and fresh parsley brighten the dish without compromising its healthy appeal. Prepared in just 20 minutes, this easy, low-fat scrambled egg recipe uses heart-friendly olive oil or cooking spray, making it perfect for those prioritizing cardiovascular health. Serve these fluffy, flavorful eggs on whole-grain toast or alongside a fresh salad for a balanced and wholesome meal. Whether you're fueling up for a busy day or seeking a lean protein option, these savory scrambled eggs are a simple, heart-smart choice that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 1 teaspoon olive oil or cooking spray
- 0.5 medium onion
- 6 large egg whites
- 1 large whole egg
- 2 tablespoons low-fat milk
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 1 tablespoon fresh parsley
Instructions
Dice the onion into small pieces.
Heat olive oil or spray a non-stick pan lightly with cooking spray over medium heat.
Add the diced onions to the pan and sauté for about 4-5 minutes until they become translucent and slightly caramelized. Stir occasionally to prevent burning.
While the onions are cooking, in a medium bowl, whisk together egg whites, whole egg, and low-fat milk until well combined. Season the mixture with black pepper and salt.
Once the onions are cooked, reduce the heat to low and pour the egg mixture over the onions.
Allow the eggs to set for a few seconds, then gently stir with a spatula, moving the mixture from the edges to the center and breaking up any large curds. This should be done slowly to ensure the eggs remain fluffy.
Continue cooking and stirring for about 3-4 minutes, or until the eggs are cooked to your desired consistency.
Once done, remove the pan from heat and serve immediately. Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 188 mg | 63% | |
| Sodium | 1008 mg | 44% | |
| Total Carbohydrate | 15.4 g | 6% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 7.0 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 104 mg | 8% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 555 mg | 12% | |
*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.
