Healthy Scrambled Egg Whites
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Healthy Scrambled Egg Whites
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Start your day right with this high protein breakfast that is quick and easy to make - scrambled egg whites. These egg white scramble are light and fluffy like a cloud and is loaded with garlic sautéed spinach and juicy bursting cherry tomatoes.
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Ingredients
- 10 egg whites use yolk in other recipes like cake or brownies
- 3 tablespoon whole milk
- 1 tablespoon olive oil
- 2 cloves garlic
- ½ teaspoon red chili flakes
- salt and pepper to taste
- 2 cups baby spinach tightly packed
- 2 cups cherry tomatoes halved
- 1 tablespoon Parmesan Cheese optional
- Avocado to serve
Instructions
- Start by separated egg whites from egg yolk. Use egg yolk in other recipes like cake or brownies (feed it to the kids).
- Add sea salt and freshly cracked pepper into egg whites along with milk.
- Beat with a whisk well until egg whites are frothy.
- In a non-stick skillet (or use well-seasoned cast iron skillet) heat olive oil.
- Add minced garlic, red pepper flakes. Stir and cook for 30 seconds.
- Add halved cherry tomatoes, baby spinach. Season with salt and pepper.
- Stir cook for a minute or 2 until spinach is wilted and cherry tomatoes turn soft.Note – you can add whisked egg whites at this stage with spinach and tomatoes and mix it all together so cook separately. I prefer them separate.
- Remove cooked spinach and tomatoes onto serving plate.
- To the same skillet drizzle little more olive oil. Add white eggs. Reduce heat to medium.
- Wait for few seconds for the base of the eggs to settle.
- Now using rubber or silicone spatula gently sweep the egg around and fold. This will move the cooked eggs from the base onto the top, allowing raw eggs at the top to spread down and prevent eggs from over cooking.
- It’s crucial to move the eggs gently by moving around and folding it and pausing for 2 to 3 seconds between folds to allow eggs to cook.
- As you scoop and gently fold the eggs it forms a pile of soft curd.
- Cook scrambled egg whites until cooked through but will still be glossy, moist and fluffy like a cloud!
- Doesn’t take long to cook.
- Immediately transfer to serving plate along with spinach and cherry tomatoes and avocado on the side.
- If preferred sprinkle little (I used about 1 teaspoon) grated parmesan cheese on top while it’s still hot and serve immediately!
Notes
- Nutritional Info – Please keep in mind that nutritional information provided is only a rough estimate and can vary greatly based on products used.
- Use best quality eggs.
- Use non-stick skillet to make cloud like fluffy and soft eggs.
- Silicone or rubber spatula is IDEAL. Its flexibility helps sweep the eggs clean from the sides of the skillet creating a beautiful soft curd.
- Constantly scoop and fold the eggs. Eggs will come together and form soft curds. The bigger the curd, the less creamy eggs is. Smaller curd, perfect moist fluffy eggs.
- Do not over stir eggs rapidly in one constant direction. You want to sweep and fold the eggs. Over stirring will break down the curd and overcook eggs turning it dry.
- Do NOT OVER COOK eggs. Remove skillet from heat as soon as you see no more raw eggs spread around the pan.
Nutrition Information
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Calories
135kcal
(7%)
Carbohydrates
7g
(2%)
Protein
14g
(28%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
3mg
(1%)
Sodium
232mg
(10%)
Potassium
527mg
(15%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
2497IU
(50%)
Vitamin C
29mg
(32%)
Calcium
79mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 135 kcal
% Daily Value*
| Calories | 135kcal | 7% |
| Carbohydrates | 7g | 2% |
| Protein | 14g | 28% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 3mg | 1% |
| Sodium | 232mg | 10% |
| Potassium | 527mg | 11% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 2497IU | 50% |
| Vitamin C | 29mg | 32% |
| Calcium | 79mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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