Suzanne's Low Calorie / High Protein Easy Scrambled Eggs

by Suzanne Hiscock

Here’s a quick and easy recipe I eat after every weight training session.  It’s a scrambled egg recipe high in protein and chock full of vegetables.  The key is to use egg whites and 1 whole egg to give you a filling, low calorie meal.

Please keep in mind, I’m not the best of cooks, so it’s a pretty simple recipe…. :-)

Suzanne’s Low Calorie / High Protein Easy Scrambled Eggs

1 large egg
1/2 cup egg whites
1 oz. (30g) low fat cheese, chopped
1 cup baby spinach, chopped
3 mushrooms, chopped (Or any vegetables you like)
Salt and pepper, to taste
Vegetable oil spray (e.g. Pam)

Spray a bit of Pam into a pan.

Saute the mushrooms until almost cooked. 

While the mushrooms are cooking, mix together the egg, egg whites, cheese spinach,  into a bowl.
Add this mixture into your pan.  Stir the mixture as it’s cooking, to form pieces (curds), until eggs are cooked.

Special Notes: 

I’m not huge fan of raw mushrooms, so I make sure they’re thoroughly cooked.  You can just as easily add finely chopped mushrooms into the egg mixture and then cook.

A good rule of thumb is to saute crunchier vegetables (like red pepper, onions, etc.) before adding the mixture.  Keep in mind, the smaller the pieces, the quicker the vegetables will cook.

Add any watery vegetables, like tomatoes, towards the end.  (Try cherry tomatoes sliced in half!)

If you know how to make an omelet, feel free to turn this into an omelet instead of scrambled eggs.  The only reason this is scrambled is because I couldn’t make an omelet if my life depended on it!

Nutritional Facts
1 serving:

Calories: 239 calories
Protein: 32g
Fat:  11g
Carbs: 5g

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You can eat this with a slice of whole wheat toast (100 calories) and/or a small serving of fruit (70 calories).

If you eat larger meals, calorie-wise, add in an extra egg (70 calories) or a bit of cooked chicken, too.


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About the Author

Suzanne Hiscock is a PN1 Nutrition Coach, ACE-certified Health Coach, as well as an ACE-certified Fitness Nutrition Specialist. For over 16 years, she has been helping people lose weight and get fit through her website, FitWatch.com. Whether it's with one-on-one nutrition coaching, nutrition programs or courses, and tools or calculators, she can help you to eat better, move more and believe in yourself.