Heart-Healthy Scrambled Eggs with Spinach and Onions
Start your morning with a nourishing boost by trying this Heart-Healthy Scrambled Eggs with Spinach and Onions recipe. Packed with protein-rich eggs and nutrient-dense spinach, this dish combines wholesome ingredients like low-fat milk and extra-virgin olive oil to deliver a meal that's both light and satisfying. Delicate sautéed onions add depth of flavor, while juicy cherry tomatoes bring a fresh burst of sweetness to every bite. Ready in just 20 minutes and perfect for two servings, this quick and easy breakfast is expertly balanced to support a healthy lifestyle. Whether you're looking for a low-carb option or a nutrient-rich way to fuel your day, this recipe is sure to become a favorite! Keywords: heart-healthy scrambled eggs, spinach and onions breakfast, quick nutritious meal, easy healthy recipes.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 2 cups baby spinach
- 0.5 medium onion
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons low-fat milk
- 0.25 teaspoon freshly ground black pepper
- 0.25 teaspoon sea salt
- 4 pieces cherry tomatoes
Instructions
Begin by finely dicing half a medium onion.
Heat a non-stick skillet over medium heat and add the extra-virgin olive oil.
Once the oil is hot, add the diced onion and sauté for about 3-4 minutes, or until the onion becomes translucent.
Meanwhile, rinse and pat dry the baby spinach. Add the spinach to the skillet and cook until wilted, about 2 minutes.
While the spinach is cooking, crack the eggs into a mixing bowl. Add the low-fat milk, salt, and pepper to the eggs and whisk until well combined.
Slice the cherry tomatoes into halves and set aside.
Pour the egg mixture into the skillet with the onions and spinach. Let it sit undisturbed for about 30 seconds so the eggs can begin to set at the edges.
Gently stir the eggs with a spatula, lifting and folding them over from the edges to the center, allowing the uncooked egg to flow to the skillet’s surface.
Continue this process until the eggs are mostly cooked but still slightly runny, about 3-4 minutes.
Add the sliced cherry tomatoes to the skillet and fold them gently into the eggs for an additional minute until the eggs are cooked to your preferred consistency.
Remove the skillet from the heat. The residual heat will finish cooking the eggs to a soft and creamy texture.
Serve immediately for a warm, hearty, and heart-healthy meal.
Nutrition Facts
Calories |
475 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 746 mg | 249% | |
| Sodium | 928 mg | 40% | |
| Total Carbohydrate | 18.1 g | 7% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 6.7 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 234 mg | 18% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 568 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.
