Egg White Scramble with Veggies (28g Protein, 220 kcal)
Fluffy egg white scramble loaded with spinach, bell peppers, mushrooms, and feta. 28g protein, only 220 kcal. The lightest high-protein breakfast.
Egg White Scramble with Veggies (28g Protein, 220 kcal)
Fluffy egg white scramble loaded with spinach, bell peppers, mushrooms, and feta. 28g protein, only 220 kcal. The lightest high-protein breakfast.
Nutrition Per Serving
Need different macros? Use our free Calorie & Macro Calculator
Ingredients
- 6 large (200ml) Egg whites
- 1 large Whole egg
- 60g Baby spinach
- ½ medium Bell pepper (diced)
- 80g Mushrooms (sliced)
- 20g Feta cheese (crumbled)
- 1 second spray Olive oil spray
- to taste Salt, pepper, garlic powder
Instructions
-
1
Sauté vegetables
Heat a non-stick pan over medium heat with olive oil spray. Add diced bell pepper and sliced mushrooms, cook 3–4 minutes until softened. Add spinach and cook 30 seconds until wilted.
-
2
Prep eggs
In a bowl, whisk egg whites and whole egg together with salt, pepper, and garlic powder. Adding one whole yolk gives richness without too many calories.
-
3
Scramble
Push veggies to the side and pour in egg mixture. Let it set for 30 seconds, then gently fold with a spatula in large, slow strokes. Remove from heat while eggs still look slightly wet — they'll finish cooking from residual heat.
-
4
Finish
Crumble feta over the top. Serve immediately with toast or on its own.
Egg White Scramble with Veggies — Lean Protein Breakfast
At just 220 calories with 28g of protein, this egg white scramble is one of the most calorie-efficient high-protein breakfasts you can make. It's a staple for anyone in a calorie deficit who needs maximum protein per calorie — bodybuilders, competitors, and anyone serious about fat loss.
The secret to making it taste great (not like diet food) is the one whole egg mixed with the whites, properly sautéed vegetables for flavor and texture, and a sprinkle of tangy feta that melts slightly into the warm eggs. It takes 10 minutes and uses one pan.
Frequently Asked Questions
Why add one whole egg to the whites?
Pure egg whites taste flat and rubbery. One whole egg adds just 70 calories but dramatically improves flavor, color, and texture. The fat in the yolk also helps your body absorb the fat-soluble vitamins from the vegetables.
Can I use liquid egg whites from a carton?
Absolutely. Use about 200ml liquid egg whites to replace 6 large egg whites. Carton egg whites are pasteurized and more convenient — no separating needed.
How do I keep egg whites from being rubbery?
Low-to-medium heat and pulling them off the stove while they're still slightly wet. Overcooking is the number one mistake. The eggs will continue to set for another 30 seconds after leaving the pan.
What other vegetables work well?
Tomatoes, zucchini, asparagus, onions, and kale all work great. Avoid very watery vegetables like cucumber. Pre-cook harder vegetables like broccoli for best texture.
How do I make this more filling?
Serve on whole-grain toast (+100 kcal, +4g protein) or wrap in a tortilla. You can also add 50g of turkey breast or smoked salmon for an extra 10g protein.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
Reviews
Leave a Review
Your email address will not be published. Required fields are marked *
