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Why do we love vegetable scrambled eggs?
I understand that Breakfast isn’t the most exciting part of the day. But that doesn’t mean we have to drop boring standards like milk and cereal or toast and peanut butter every day, a simple vegetable scramble. This has been showing up more often than not on my breakfast plate lately and I love it!
Highlights of the formula
- It’s a great way to make vegetable scrambled eggs. Use random vegetables. from a sharper frame
- you can food preparation Vegetables to make this egg scramble faster.
- Vegetable eggs contain a high amount. protein and healthy fats
- Healthy breakfast with scrambled eggs is low carb and no added sugar
- It has fiber and slow carbohydrates. Keeps you full longer– which means (Unlike sugary cereals) It kept me full until lunch!
- Get it in full. Serve vegetables In the morning!
Do you like vegetables and eggs? Next try our Veggie Quiche or Veggie Egg Cups!
Ingredients for a healthy vegetable egg scramble
- Extra virgin olive oil: To stir-fry vegetables and cook eggs Start with heart-healthy olive oil or your preferred cooking oil. You can also use butter which adds a nice flavour.
- vegetable: Chop your favorite vegetables. I recommend mixing in vegetables that cook faster and are softer, such as zucchini, mushrooms, scallions, or onions and peppers. Find out more in our expert tips below.
- egg: This recipe is for two people. So you will need four large eggs. Instead of using whole eggs You can use the same amount of egg white product or egg substitute, such as an egg mixer.
- Condiments: You will need salt and pepper. Plus a little salt-free seasoning, such as Mrs. Dash, if desired. This recipe can reduce sodium by omitting the salt.
- Parmesan Cheese: For a little cheese flavor Without a lot of additional fat and calories. Abstain if you do not eat dairy products. Eat a diet that is low in sodium. Or follow the Whole30 diet plan.
How to make scrambled eggs with vegetables
The key to making scrambled eggs with vegetables is to prepare the ingredients before you start cooking. When the vegetables have softened The egg fight only takes a few seconds.
Step 1: Stir-fry the vegetables
Start with a good non-stick pan. Then add oil (or butter) and heat over medium heat. We tested this in a large pan. But a medium or small nonstick pan will work just as well. Add the diced vegetables and cook, stirring frequently, until the vegetables are soft and browned. This process will take about 2 to 4 minutes if using spinach or fresh green leafy vegetables. Add it in the last 30 seconds of stir-fry just so it wilts.
record: If you want to use harder vegetables (such as root vegetables), you can steam them briefly. After giving it time to stir for a minute or two. Add a few tablespoons of water, cover the pan, and let it steam for up to three minutes to soften.
Step 2: Beat eggs and seasonings.
Meanwhile Beat eggs with salt, black pepper, and salt-free seasoning in a bowl until well combined. You can use a for or a whisk to do this. I like to use a mixing bowl for this step so the eggs don’t fall out of the bowl.
Step 3: Scramble Eggs with Vegetables
Slowly pour the scrambled eggs over the sautéed vegetables. Cook by carefully folding the eggs back with a spatula. and allow the uncooked eggs to drip onto the surface of the pan. For the best texture, don’t overstir. When scrambled eggs and various vegetables They almost fit together well. Stir less to make larger pieces of egg into large pieces of tofu. Cook until the eggs are no longer soggy. This should take about 1 or 2 minutes.
Step 4: Garnish with Parmesan.
Remove the vegetable scrambled eggs from the oven and sprinkle with Parmesan before serving.
More Healthy Breakfast Recipes
Best vegetables for scrambled eggs:
For this recipe We used a mix of vegetables like diced zucchini, mushrooms, scallions, and bell peppers, but here are a few others:
- green: Quickly cook leafy greens like spinach, kale, and Swiss chard.
- Summer squash: Patty pan, zucchini, yellow squash, and other soft meats
- black pepper: Any type of bell pepper is suitable for this. Or add a few spicy chili peppers (such as poblano) for extra spiciness.
- onion: Spring onions, scallions, shallots, or regular diced onions will work well with your vegetable mix.
- Brassica: Broccoli, cauliflower, and similar vegetables such as broccolini and Romanesco. They all work well. Make sure to chop them finely so they cook quickly. Shaved Brussels sprouts work too.
- Hard vegetables and root vegetables: If using harder vegetables such as carrots or sweet potatoes You can chop it finely. Or check out our recipe notes for steaming until soft.
- Avocado: You can also add avocado. But don’t add it to the raw egg mixture. Wait and add the avocado after it comes out of the oven.
- mushroom: We love mushrooms in this vegetable egg scramble. And leftovers from this sauteed portobello mushroom recipe would be awesome on the menu!
- tomato: You can add cherry tomatoes or diced tomatoes during the last 30 seconds of the scramble. They are also a great topping option.
- Frozen vegetables: We love frozen veggies in our breakfast scramble on busy mornings because they don’t require chopping! Just make sure it’s melted and any liquid is drained. This is because frozen vegetables are basically already soft. You just heat it in the oil for about 30 seconds before adding the eggs.
Stir Fried Vegetables with Egg Whites
To limit cholesterol, fat, and calories, some or all of the eggs can be replaced with egg whites.
- Egg beater: You can use 1 cup of liquid egg whites instead of whole eggs in this recipe. Many national brands of refrigerated egg whites are available, including Egg Beater, Bob Evans, and Organic Valley. Regional and grocery store brands are also available. Follow package instructions for regular egg digestion (usually about 1/4 cup per large egg).
- egg white: You can also use separate egg whites to replace some or all of the eggs. Use 2 egg whites for each egg.
- Use half of the white cloth: If you don’t care for the texture or taste of egg whites, You may enjoy using half the egg white mix with whole egg whites. For example, use 4 egg whites and 2 whole eggs and save approximately 55 calories and 200 mg of dietary cholesterol per serving.
- Not attached: Egg whites are more likely to stick than fresh whole eggs. Therefore, it is important to use a non-stick pan that is not damaged or damaged. Use a heatproof rubber spatula or silicone spatula to mix well.
- stir: Egg whites take a while to set and will appear very runny at first. But when it starts to set Don’t stir too much. Otherwise, the egg white will break into small pieces.
How to serve and give advice
This vegetarian breakfast is perfect with whole grain bread. stuffed into pita Pile it on top of an English muffin. Or pair it with a savory muffin. Additional instructions are as follows:
Frequently asked questions about vegetable scrambled eggs
Check with your doctor or nutritionist to see if scrambled eggs are appropriate for your diet.
1 large egg has 70 calories. Most people cook eggs in butter or oil. And milk or cream has 50 to 100 calories, totaling about 120 to 170 calories per egg, or 240 to 340 per 2-egg serving. This vegetable scrambled eggs recipe has 2 eggs per serving and contains 50 to 100 calories. Lori 243 calories
Prepare food. Prepare food in advance. and warm up
- Food preparation: You can chop your vegetables up to four days in advance. Store in an airtight container in the refrigerator. Stir-fry the vegetables three days in advance.
- Leftovers: Store leftovers in a sealable container in the refrigerator for two days.
- Warming: Place remaining scrambled eggs in a microwave-safe bowl. Cover with baking paper and microwave on high for 1 minute per serving or until steaming hot.
More Vegetable Recipes
Our goal is to help you find ways to use fresh, seasonal vegetables in your daily cooking. If you’re looking for a vegetable recipe, check this out!
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Description
Want a healthy, easy, protein-rich breakfast idea that’s ready in 10 minutes or less? This vegetable scrambled eggs recipe fits the bill and will be the highlight of your morning routine. Customize this nutritious, low-carb breakfast with your favorite veggies!
- 2 teaspoons Extra virgin olive oil or cooking oil of choice
- 1 cup Diced mixed vegetables such as zucchini, mushrooms, spring onions, and chilies*
- 4 large eggs, lightly beaten
- 1/8 teaspoon salt or to taste
- freshly ground pepper to taste
- A little salt-free seasoning, such as Mrs. Dash.
- 3 tablespoons Parmesan Cheese
- Heat the oil in a large non-stick skillet over medium heat. Add vegetables and cook, stirring frequently, until softened and browned in spots, 2 to 4 minutes.
- Meanwhile, whisk eggs, salt, pepper, and salt-free seasoning in a small mixing bowl until combined.
- Pour the eggs over the vegetables and cook, gently folding the eggs back with a spatula. and allow the uncooked eggs to drip onto the surface of the pan. When the eggs are almost cooked Stir less to get larger pieces of egg to form. Cook until it no longer looks soggy, 1 to 2 minutes total.
- Remove from oven and sprinkle with Parmesan before serving.
note
Ingredient Notes: We chose a quicker-cooking vegetable mix for this recipe. If you choose hard vegetables, such as root vegetables, you will need to soften them by briefly steaming them. After stir-frying in step 1, add 2 tablespoons of water and cover the pan completely. Let the vegetables steam until they begin to soften, about 1 ½ to 3 minutes. Remove the lid and continue with the recipe as directed.
Nutrition
- Serving size: 1 cup
- calorie: 243
- sugar: 0 g
- fat: 16 ก
- Saturated fat: 5 ก
- carbohydrate: 7 ก
- protein: 16 ก
Keywords: Vegetarian scrambled eggs, vegetable scrambled eggs, vegetable scrambled eggs, vegetable scrambled eggs, vegetable scrambled eggs, vegetable scrambled eggs, scrambled eggs with vegetables, scrambled eggs with vegetables
About the author
Katie Webster
Katie Webster studied art and photography at Skidmore College and is a graduate of the New England Culinary Institute. She has been a professional recipe developer since 2001, when she began working in EatingWell magazine’s test kitchen. Her recipes have been Published in magazines such as Shape, Fitness, Parents and several Edible Communities publications, her cookbook Maple {Quirk Books} was published in 2015. She launched Healthy Seasonal Recipes in 2009. She lives in Vermont with her husband. 2 teenage daughters and 2 yellow labs. In her free time you can find her at the gym, cooking, stacking firewood, making maple syrup. and take care of the overgrown perennial garden as well
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