Low Fat Scrambled Eggs with Beans
Indulge in a protein-packed breakfast with these Low Fat Scrambled Eggs with Beans—perfect for starting your day on a healthy note! This quick and easy recipe combines fluffy scrambled eggs and nutrient-rich black beans, seasoned to perfection with a touch of salt, pepper, and optional hot sauce for a kick of flavor. Using egg whites and non-fat milk (or water) ensures a light, creamy texture while keeping it low-fat, and the addition of fresh cherry tomatoes and chopped green onions adds vibrancy and a burst of freshness. Ready in just 20 minutes, this wholesome dish is ideal for busy mornings or a guilt-free brunch. Enjoy it on its own, or pair with a side of whole-grain toast for a satisfying, delicious meal.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 2 pieces egg whites
- 1 cup canned black beans, drained and rinsed
- 0.25 cup non-fat milk or water
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup cooking spray (low-fat)
- 0.5 cup cherry tomatoes, halved
- 2 tablespoons green onions, chopped
- 1 teaspoon hot sauce (optional)
Instructions
In a medium bowl, crack the eggs and add the egg whites. Add non-fat milk or water to the eggs. Season with salt and black pepper.
Whisk the egg mixture until thoroughly beaten and combined. The milk/water will help create a fluffier texture.
Spray a non-stick skillet with low-fat cooking spray and heat over medium-low heat.
Pour the whisked eggs into the skillet. Allow them to cook undisturbed for a few seconds until they begin to set around the edges.
Using a spatula, gently pull the cooked edges into the center of the pan, allowing the raw egg to flow to the edges. Repeat this process until the eggs are mostly cooked with gentle curds formed.
Add the black beans to the skillet and gently fold them into the eggs, ensuring they are evenly distributed.
Continue cooking until the eggs are fully cooked through but still moist and fluffy.
Remove the skillet from the heat and fold in cherry tomatoes and green onions.
Serve immediately, dividing the scrambled eggs and beans between two plates.
Add a dash of hot sauce on top if desired.
Nutrition Facts
Calories |
1035 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.5 g | 88% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 745 mg | 248% | |
| Sodium | 2274 mg | 99% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 6.2 g | ||
| Protein | 47.9 g | 96% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 294 mg | 23% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1256 mg | 27% | |
*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.
