Sustained Energy & Satiety: High biological value protein combined with healthy fats keeps blood sugar stable, preventing mid-morning crashes and cravings.
Brain & Cellular Health: Rich in choline, an essential nutrient for memory, mood regulation, and liver function.
Eye Protection: Packed with lutein and zeaxanthin, antioxidants that accumulate in the retina to protect against macular degeneration.
Protein-Packed Veggie Egg Scramble
Prep time: 5 mins | Cook time: 5 mins | Servings: 1
Ingredients
2 large eggs
½ cup fresh baby spinach, chopped
¼ cup tomato, diced
2 tbsp yellow or red onion, finely diced
1 tbsp bell pepper, finely chopped
1 tsp extra virgin olive oil
Salt and freshly ground black pepper, to taste
Optional: 1–2 tbsp crumbled feta, cheddar, or shredded mozzarella
Instructions
Whisk eggs: Crack eggs into a small bowl, season with a pinch of salt and pepper, and whisk vigorously with a fork until uniform.
Sauté aromatics: Heat olive oil in a nonstick skillet over medium-low heat. Add diced onion and bell pepper; cook for 1–2 minutes until slightly softened.
Wilt greens: Add tomato and chopped spinach. Sauté for 30–45 seconds just until spinach wilts and excess moisture evaporates.
Scramble: Lower the heat to low. Pour in whisked eggs. Let sit for 10 seconds, then use a silicone spatula to gently sweep eggs from edges toward center, forming soft curds.
Finish: Remove skillet from heat while eggs are still glossy and slightly wet (residual heat will finish cooking them). Fold in optional cheese and serve warm.
💡 Pro Tip: Low heat is the secret to velvety scrambled eggs. Pull them off the stove just before they look completely set to avoid a dry, rubbery texture.
