Mediterranean Diet Vegetable Scramble
Discover a healthy and flavorful way to start your day with this Mediterranean Diet Vegetable Scramble! Packed with vibrant veggies like red bell pepper, zucchini, spinach, and red onion, this hearty dish is elevated by creamy crumbled feta cheese, a touch of garlic, and a sprinkling of fresh parsley. Cooked in extra virgin olive oil, this scramble combines nutrient-rich ingredients with Mediterranean-inspired flair. The eggs, whisked with low-fat milk, create a soft and creamy texture that complements the sautéed vegetables perfectly. Ready in just 20 minutes, this protein-packed recipe is perfect for breakfast, brunch, or even as a quick dinner option. Pair it with whole-grain bread or fresh fruit for a balanced, wholesome meal rooted in the heart-healthy Mediterranean diet.
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Recipe Information
Ingredients
- 1 tablespoon extra virgin olive oil
- 0.5 cup, diced red onion
- 0.5 cup, diced red bell pepper
- 0.5 cup, diced zucchini
- 1 cup baby spinach
- 2 cloves, minced garlic
- 4 eggs
- 2 tablespoons low-fat milk
- 0.25 cup, crumbled feta cheese
- 1 tablespoon, chopped fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large non-stick skillet over medium heat.
Add the diced red onion and red bell pepper to the skillet. Sauté for 2-3 minutes until they begin to soften.
Stir in the zucchini and cook for an additional 2-3 minutes.
Add the minced garlic and baby spinach to the skillet. Cook for 1-2 minutes, stirring occasionally, until the spinach wilts.
In a separate bowl, whisk together the eggs, milk, salt, and black pepper.
Reduce the skillet heat to low and pour the egg mixture evenly over the sautéed vegetables.
Gently stir the mixture with a spatula, allowing the eggs to cook slowly while scraping the sides and bottom of the pan. Cook for 3-4 minutes until the eggs are softly scrambled.
Sprinkle the crumbled feta cheese over the scramble and stir lightly to combine.
Remove the skillet from the heat and garnish with chopped fresh parsley.
Serve immediately and enjoy with a slice of whole-grain bread or a side of fresh fruit for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
621 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.3 g | 54% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 780 mg | 260% | |
| Sodium | 2746 mg | 119% | |
| Total Carbohydrate | 24.9 g | 9% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 13.6 g | ||
| Protein | 35.1 g | 70% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 416 mg | 32% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 789 mg | 17% | |
*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.
