High-Protein Scrambled Eggs with Roasted Tomatoes

A delicious breakfast with fiber and protein can start your day off right by satisfying you and keeping energy up through the morning. In this recipe, 2 additional egg whites add to the protein in a whole egg. Keep fat and calories down by using cooking spray when scrambling the egg and egg whites. Add homemade roasted tomatoes for delicious taste and extra texture.

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The recipe starts with roasting your own tomatoes. You can make a large batch when tomatoes are abundant and freeze them, or just make a small batch for this recipe. Here are some other uses for roasted tomatoes.

• On pizza instead of sauce
• Stirred into whole-grain pasta dishes
• Pureed and added to soup, hummus, or pesto
• Added to salads or sandwiches

If desired, it’s okay to substitute sundried tomatoes, roasted bell peppers, or drained canned tomatoes. 

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When roasting your tomatoes, use any roma, salad, or halved cherry tomatoes. Leave them plain or seasoned with salt and pepper, or add combinations of herbs and spices. Possibilities include dill, parsley, oregano, thyme, basil, garlic or garlic powder, and onion powder.

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The recipe is high in protein, and it has servings of vegetables and healthy fats. It can be a small breakfast on its own. Here are additional serving suggestions.

• For additional fiber and potassium, serve it with sweet potato fries or sauteed cubed potatoes. 
• Turn it into a breakfast bowl with extra fiber and protein with components like garbanzo beans or black beans, berries or cut melon, and pumpkin seeds or flaxseed.
• Add healthy fats, fiber, and antioxidants by serving the eggs with whole-grain avocado toast.
• Add a sweet contrast with a bowl of fruit on the side.
• For a higher-protein, keto-friendly meal, add 1 ounce of cheese to the eggs while cooking.

Recipe for High-Protein Scrambled Egg with Roasted Tomatoes

Makes 1 serving

Ingredients: 

Roasted tomatoes

• 2 roma tomatoes, sliced
• 2 teaspoons of olive oil
• Salt and pepper to taste
• Herbs and spices as desired

Eggs

• 1 large egg
• 2 egg whites

Instructions: 

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper or foil and spray with cooking spray.  
2. In a bowl, toss the tomatoes with the olive oil, salt and pepper, and any other spices or herbs.
3. Arrange the Roma tomato slices cut side up on the sheet and bake for 20-25 minutes. Remove from the oven and set aside.
4. Spray a skillet with cooking spray and heat it. 
5. In a small bowl, whisk together the egg and the egg whites. Pour the mixture into the skillet and cook, stirring occasionally, until the whites are cooked, about 3 minutes. 
6. Serve the eggs with the tomatoes on top.

Nutrition information: 190 calories; 14 grams of fat; 2.5 grams of saturated fat; 190 mg of cholesterol; 200 mg sodium; 6 grams of carbohydrates; 2 grams of fiber; 3 grams of sugar; 10 grams of protein

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