Heart-Healthy Scrambled Eggs with Vegetables and Ham
Kickstart your day with this flavorful Heart-Healthy Scrambled Eggs with Vegetables and Ham recipe, perfect for a nutritious and satisfying breakfast. Featuring protein-packed egg whites, vibrant baby spinach, and a medley of red bell peppers, mushrooms, and green onions, this dish is brimming with vitamins and antioxidants. Low-sodium ham adds a savory touch without compromising heart health, while a dash of oregano and black pepper enhances the flavor profile beautifully. Prepared in just 20 minutes, this quick and wholesome breakfast option uses minimal olive oil for an extra light yet hearty meal. Ideal for those seeking a high-protein, veggie-filled breakfast that supports a healthy lifestyle, it’s easy to customize and a surefire way to fuel your morning with goodness!
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Recipe Information
Ingredients
- 6 large egg whites
- 4 ounces low-sodium ham
- 0.5 medium red bell pepper
- 1 cup baby spinach
- 0.5 cup mushrooms
- 2 stalks green onions
- 1 tablespoon olive oil
- 0.25 teaspoon black pepper
- 0.25 teaspoon dried oregano
- 0.125 teaspoon salt
Instructions
Dice the low-sodium ham and set aside.
Chop the red bell pepper into small pieces.
Slice the mushrooms and chop the green onions.
In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat.
Add the red bell pepper, mushrooms, and green onions to the skillet, and sauté for 3-4 minutes until the vegetables begin to soften.
Add the ham pieces to the skillet and cook for an additional 2 minutes.
Meanwhile, in a medium bowl, whisk together the egg whites with black pepper, dried oregano, and a pinch of salt.
Add the baby spinach to the skillet and cook for 1 minute until wilted.
Pour the egg white mixture into the skillet with the vegetables and ham.
Let the mixture sit for about 1 minute, then gently stir with a spatula to scramble, until the eggs are cooked through, about 3 minutes.
Serve hot and enjoy your heart-healthy breakfast!
Nutrition Facts
Calories |
487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 1453 mg | 63% | |
| Total Carbohydrate | 17.6 g | 6% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 7.3 g | ||
| Protein | 49.7 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1183 mg | 25% | |
*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.
