High Protein Scrambled Eggs with Tomato Sauce
Elevate your morning routine with High Protein Scrambled Eggs with Tomato Sauce, a hearty and wholesome breakfast packed with nutrients and Mediterranean-inspired flavors. This recipe combines fluffy scrambled eggs enriched with extra egg whites for a protein boost, paired perfectly with a robust tomato sauce featuring garlic, onion, Italian seasoning, and vibrant spinach. The dish is completed with a sprinkle of grated Parmesan cheese and fresh basil for a touch of elegance. Ready in just 30 minutes, this satisfying meal is ideal for health-conscious eaters looking for a protein-rich breakfast or brunch option. Serve warm and enjoy a nutritious start to your day.
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Recipe Information
Ingredients
- 4 large eggs
- 4 large egg whites
- 2 tablespoons skim milk
- 2 tablespoons olive oil
- 1 medium, diced onion
- 2 cloves, minced garlic
- 400 grams canned tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 100 grams spinach
- 2 tablespoons grated Parmesan cheese
- 4 leaves fresh basil
Instructions
In a medium-sized bowl, crack the whole eggs and add the egg whites. Add skim milk and whisk together until fully blended. Set aside.
In a large non-stick pan, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
Add the minced garlic to the pan and cook for an additional 1 minute until fragrant.
Add the canned tomatoes and tomato paste to the pan, stir in the Italian seasoning, salt, and black pepper. Simmer the sauce for about 10 minutes, stirring occasionally until it thickens slightly.
In another non-stick skillet, heat the remaining tablespoon of olive oil over medium-low heat.
Add the spinach to the tomato sauce and cook for another 2 minutes until wilted.
Pour the egg mixture into the second skillet and let it sit for a few seconds. Using a spatula, gently stir and fold the eggs over themselves until soft curds form and the eggs are just cooked but still slightly runny, about 3-4 minutes.
Remove the scrambled eggs from the heat and immediately plate them.
Spoon the tomato sauce over the scrambled eggs.
Garnish with grated Parmesan cheese and fresh basil leaves before serving.
Nutrition Facts
Calories |
964 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.4 g | 81% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 763 mg | 254% | |
| Sodium | 2523 mg | 110% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 26.4 g | ||
| Protein | 54.5 g | 109% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 533 mg | 41% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2520 mg | 54% | |
*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.
