High Protein Stir-Fried Tomato and Egg
Elevate your weeknight menu with this High Protein Stir-Fried Tomato and Egg recipe—a quick, nutritious dish packed with vibrant flavors and essential nutrients. Featuring fluffy scrambled eggs and juicy tomato wedges, this Chinese-inspired classic is enhanced with soy sauce, a touch of sugar, and aromatic scallions for a balanced, savory-sweet medley. Ready in just 20 minutes, it’s an ideal choice for busy lifestyles, offering a high-protein meal that's perfect both on its own or served over steamy rice. Customize the texture with optional milk for creamier eggs or add a splash of water for a saucier consistency. Easy to make and bursting with freshness, this dish is a great addition to your repertoire of quick, healthy recipes.
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Recipe Information
Ingredients
- 6 large eggs
- 2 tablespoons milk (optional, for fluffier eggs)
- 3 medium ripe tomatoes
- 2 tablespoons cooking oil (e.g., vegetable or avocado oil)
- 1 tablespoon soy sauce
- 1 teaspoon sugar
- 0.5 teaspoon salt
- 0.25 teaspoon white pepper (or black pepper)
- 2 scallions (green onions), finely chopped
- 2 tablespoons water (optional, for sauce adjustment)
Instructions
Crack the eggs into a mixing bowl. Add 2 tablespoons of milk (optional) and beat the eggs until fully combined. Set aside.
Wash, core, and cut the tomatoes into small wedges. If desired, remove the seeds for a smoother dish.
Heat 1 tablespoon of cooking oil in a non-stick skillet or wok over medium heat. Once the oil is hot, pour in the beaten eggs.
Gently scramble the eggs using a spatula, cooking until just set (slightly runny is fine, as they will cook more later). Remove the eggs from the skillet and set aside in a clean bowl.
Add the remaining 1 tablespoon of cooking oil to the skillet. Increase the heat to medium-high and add the tomato wedges.
Sauté the tomatoes for 2-3 minutes until softened and their juices begin to release.
Drizzle in the soy sauce, sprinkle the sugar, salt, and white pepper, and stir everything together. If the mixture looks too dry, add 2 tablespoons of water to create a light sauce.
Return the scrambled eggs to the skillet. Gently fold the eggs into the tomatoes until everything is evenly combined and heated through.
Turn off the heat and garnish with chopped scallions.
Serve immediately as-is or over steamed rice for a complete meal.
Nutrition Facts
Calories |
779 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.5 g | 76% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1118 mg | 373% | |
| Sodium | 2211 mg | 96% | |
| Total Carbohydrate | 29.5 g | 11% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 16.2 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 6.4 mcg | 32% | |
| Calcium | 263 mg | 20% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1459 mg | 31% | |
*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.
