Quick High-Protein Low-Fat Spinach Feta Egg White Scramble
Yield: 1 Serving
Spinach & Feta Egg White Scramble
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A clean, nutritious, and incredibly flavorful breakfast loaded with protein and low in fat. Ready in under 10 minutes!
Prep Time
3 minutes
Cook Time
5 minutes
Total Time
8 minutes
Ingredients
- 1 cup (240 ml) Liquid egg whites (or 5–6 large egg whites)
- 1 ½ cups Fresh baby spinach, lightly packed
- 2 tbsp (15g) Reduced-fat feta cheese, crumbled
- ¼ tsp Garlic powder (or 1 small clove minced fresh garlic)
- 1 pinch Red pepper flakes (optional, for heat)
- To taste Salt and freshly cracked black pepper
- Cooking spray Extra virgin olive oil or avocado oil spray
Instructions
- Prep the Pan: Heat a non-stick skillet over medium-low heat and lightly coat with cooking spray.
- Wilt the Spinach: Add the baby spinach to the skillet. Cook for about 1 to 2 minutes, stirring occasionally, until just wilted. Season lightly with garlic powder, salt, and pepper.
- Add the Egg Whites: Reduce heat to low. Pour in the liquid egg whites, allowing them to spread evenly across the pan.
- Scramble Gently: Let the egg whites set slightly around the edges for 30 seconds. Using a heat-resistant spatula, gently sweep the eggs from the edges to the center to form soft, tender curds.
- Fold in Feta: When the eggs are mostly cooked but still slightly glossy, fold in 1 ½ tablespoons of the crumbled reduced-fat feta.
- Garnish & Serve: Remove from heat immediately to avoid overcooking. Top with the remaining ½ tablespoon of feta and a pinch of red pepper flakes or extra black pepper if desired. Serve hot!
Notes
- Don't Overcook: Egg whites dry out quickly compared to whole eggs. Cook them over low to medium-low heat and remove the pan from heat when the eggs are soft and moist.
- Whole Egg Option: If you prefer a bit more healthy fats or yolk flavor, substitute ¼ cup of the egg whites with 1 whole egg.
- Sodium Control: Feta is naturally salty, so go light on added salt during cooking and adjust to taste before serving.
- Meal Prep Friendly: You can prep wilted spinach in advance, but the scramble tastes best freshly cooked.
Nutrition Information:
Yield:
1Serving Size:
1Amount Per Serving: Calories: 218Total Fat: 7gSaturated Fat: 4gUnsaturated Fat: 2gCholesterol: 25mgSodium: 694mgCarbohydrates: 6gFiber: 1gSugar: 3gProtein: 32g
