Egg White Scramble

Egg White Scramble made healthy with firm veggies like broccoli, cauliflower, bell pepper and a side of salsa and whole grain toast for an easy protein packed breakfast recipe. | ifoodreal.com

Love this healthy egg white scramble for breakfast! I usually do not make stovetop breakfast on school days as I don’t know why I’m always running late and rushing to get 2 kids ready. Oh, wait a minute, probably because I’m too busy cooking, writing, processing pictures and videos late at night. Right! But when I do, this egg white scramble is at the top of my list. As always high in protein, low in fat and carbs, and if you add a bit of salsa it makes a perfect hangover breakfast. Oh wait, if you want to lose weight you are not supposed to drink alcohol?! Right…But there are cheat days and there are kids and stress…It’s all good!:)

Under 150 calories, with 17g of protein and 1g of fat, this breakfast will jumpstart your day right. Breakfast is the most important meal of the day especially if you want to have a flat belly or tight butt. I always have a full healthy breakfast that covers 3 major food groups – vegetables, protein and carbohydrates. To make this meal complete my favourite is a sprouted bread like Squirrelly Bread from Silver Hills or any Ezekiel bread, toasted.

Broccoli and cauliflower are vegetables that I like to eat either raw or slightly cooked. Cook it a bit longer and they become mushy. But if you cook them right, just enough to soften inside but still crunchy on the outside, I promise these vegetables will be the regulars on your menu.

MY LATEST RECIPES

Egg whites are my favourite. I remember when I first saw them in a carton I was shocked, as well as 8 chicken breasts in a package under a plastic. Still my question is “What happens to the egg yolks?”. To me, chicken is a chicken, eggs are eggs, you don’t separate them in order to sell. The natural way is to keep the food in it’s original state, that’s how I grew up, eating real food. You catch the chicken on grandma’s farm and you cook the whole chicken. You get the eggs from under the chicken, you use the whole egg. But now I can officially call myself a Canadian. I buy egg whites in a carton because it’s convenient although egg whites from the eggs look different (better) than from a carton. And I buy chicken breasts in bulk. Who knew, eh?!

Looking for more breakfast ideas with egg whites? Try my quinoa egg muffins with sun dried tomato and spinach, quinoa egg muffins with broccoli, bird’s nest eggs with spinach or sweet potato egg bake. All these recipes can be prepared ahead for up to a week.

Tips

Brown the vegetables for 2-3 mins before covering.

 

Ingredients
3/4 cup egg whites (carton) or 6 eggs (whites only)
1 full head broccoli, coarsely chopped
1/4 head cauliflower, coarsely chopped
1/2 bell pepper, any colour
Garlic powder, to taste
Salt and Pepper to taste

Directions: Click here to watch me make it.

Nutritional Info (no salsa)

Servings per Recipe: 2  Amount Per Serving:

  • Calories: 127.6
  • Fat: 1.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 302.3 mg
  • Carbs: 17.5 g
  • Dietary Fiber: 7.7 g
  • Protein: 17.1 g

Never miss a recipe

Join my mailing list to receive recipes and updates


I'm not a Robot

1 comment on “Egg White Scramble

  1. I had good intentions of making this for breakfast today, but having a bit of a lazy day, I made it for lunch. I am a huge cheese fan, so I added a couple tablespoons of feta cheese to the egg whites and the whole meal was delicous. Great quick recipe and I am still full three hours later!!!

    Thanks Olena!!!

1 Star2 Stars3 Stars4 Stars5 Stars (Rate Me)

Leave a Reply

Your email address will not be published. Required fields are marked *