Low Fat Stir-Fried Eggs
Elevate your breakfast or light meal with this quick and healthy recipe for Low Fat Stir-Fried Eggs, a flavorful twist on classic scrambled eggs. Ready in just 10 minutes, this dish combines fluffy, protein-rich eggs with aromatic garlic, a hint of low-sodium soy sauce, and a sprinkle of scallions for a burst of freshness. Prepared using non-stick cooking spray and a touch of water, it’s perfect for those seeking a low-fat, nutrient-packed option without sacrificing taste. The gentle stir-frying technique ensures soft, glossy egg curds that are satisfying and versatile—serve it as a standalone dish, atop whole grain toast, or with steamed vegetables. Ideal for busy mornings or quick dinners, this recipe proves that simple ingredients can create stellar results while promoting a heart-healthy and low-calorie lifestyle. Perfect for SEO keywords like "low-fat breakfast," "healthy egg recipes," and "quick meal ideas," it's sure to become a favorite in your arsenal of wholesome cooking!
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Recipe Information
Ingredients
- 4 large Eggs
- 1 teaspoon Low-sodium soy sauce
- 1 clove Garlic, minced
- 2 stalks Scallions, chopped
- 1 second spray Non-stick cooking spray
- 2 tablespoons Water
- 0.25 teaspoon Black pepper
Instructions
Crack the eggs into a medium-sized bowl. Add the water, black pepper, and soy sauce to the eggs. Whisk until the mixture is well combined and frothy.
Heat a non-stick skillet over medium heat and spray lightly with non-stick cooking spray. Ensure the entire surface is coated.
Add the minced garlic to the skillet and stir for 30 seconds until fragrant, making sure not to burn it.
Pour the egg mixture into the skillet. Allow it to sit undisturbed for about 10 seconds.
Using a silicone spatula or wooden spoon, gently stir and fold the eggs, scraping the bottom of the pan as you go. This helps create soft, curd-like textures.
Continue stirring and cooking for 1-2 minutes, or until the eggs are just set but still soft and slightly glossy. Avoid overcooking.
Remove the skillet from heat and top the eggs with chopped scallions for freshness and added flavor.
Serve immediately as a standalone dish or as a protein-packed topping for whole grain toast or steamed vegetables.
Nutrition Facts
Calories |
309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 456 mg | 20% | |
| Total Carbohydrate | 5.3 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 1.6 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 158 mg | 12% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 379 mg | 8% | |
*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.
