Healthy Low-Carb Scrambled Eggs with Spinach and Cheddar (Plus Variations)

Eggs are delicious and among the most popular breakfast foods in the US. Scrambled eggs are among the simplest ways to get your protein for breakfast. They’re ready in minutes, and it doesn’t take much skill to get a satisfying result. 

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These scrambled eggs have 1 egg and 2 egg whites to reduce cholesterol while increasing protien content. The recipe is for spinach and low-fat cheddar cheese, but you can vary your eggs in many ways. For a dairy-free recipe choose cheesy vegan shreds or add a protein source like ⅓ cup of cooked beans. 

Variations and Serving Suggestions

Here are some ideas to try.

• Use any type of vegetables, like tomatoes, bell peppers, onions, kale, or mushrooms. Aim for ½-1 cup, and chop or slice them before adding them to the pan. 
• Try any type of cheese, like shredded low-fat mozzarella or swiss, or crumbled feta cheese.
• Chopped fresh herbs like dill, basil, mint, parsley, or cilantro can change the flavor and add antioxidants and fiber. Dried herbs are good, too.
• For a balanced meal, add a source of carbs like ½ cup of diced cooked sweet potatoes or corn.
• Try olives, thyme, and feta cheese with spinach or mushrooms for a Mediterranean flair.
• Meatless breakfast sausage or turkey breakfast sausage can add protein.
• Some accompaniments for eggs are avocado toast on whole-wheat bread, a piece of fruit or cup of chopped fruit, or a whole-grain waffle.

Recipe for Scrambled Eggs with Spinach and Low-Fat Cheddar

Makes 1 serving

Ingredients

• 1 egg and 2 egg whites
• 1 cup of fresh spinach leaves or ½ cup of frozen chopped spinach, thawed
• 1 ounce of shredded low-fat cheddar cheese

Instructions

1. Spray a frying pan or skillet with cooking spray and heat over medium heat.
2. Meanwhile, whisk the egg and egg whites together in a bowl.
3. Add the eggs to the hot skillet and cook for 2 minutes while stirring.
4. Stir in the cheese and spinach and continue to stir and cook until the eggs are fully set and the cheese is melted.

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Nutrition facts: 180 calories; 10 grams fat; 5 grams saturated fat; 380 mg sodium; 220 mg cholesterol; 3 grams carbohydrates;1 gram dietary fiber; 20 grams protein

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