Higher Protein Scrambled Eggs

Name: Higher Protein Scrambled Eggs
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: World Cuisine
Ingredients: 1 medium bell pepper, medium dice; 1/2 tsp lemon pepper; 14.5 oz can unsalted diced tomatoes; 1 tsp chili powder; 1 tsp paprika; 1 tsp garlic powder; 1 tsp onion powder; 2 large eggs; 6 tbsp (96 g) liquid egg whites; 1 tbsp (15 g) hot sauce

5 steps

Prep:5minCook:15min

Eggs are like nature's multivitamin. They're a rich source of selenium, vitamins B5 and B12, phosphorus, antioxidants, choline, and more. They're cheap and easy to prepare, and of course a complete protein. The problem is that 1 egg only has about 6 g of protein to 5 g of fat. The fat in the egg yolks is essential (the yolk is where all the nutrients come from), whereas the egg white is basically just protein. So combining the 2 (whole eggs and liquid egg whites) is a great way to up the protein content, while still keeping the healthful fats and various nutrients you need. Combine that with vegetables, and you have a delicious and filling meal with fiber, more vitamins and minerals, and complex carbs as well!

Updated at: Tue, 30 Jul 2024 20:51:49 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories340.7 kcal (17%)

Total Fat10.6 g (15%)

Carbs30.6 g (12%)

Sugars15.5 g (17%)

Protein28.9 g (58%)

Sodium1048.7 mg (52%)

Fiber7.8 g (28%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1bell pepper

medium, medium dice

½ tsplemon pepper

14.5 ozcan unsalted diced tomatoes

1 tspchili powder

1 tsppaprika

1 tspgarlic powder

1 tsponion powder

2eggs

large

96gliquid egg whites

15ghot sauce

Instructions

Step 1

Preheat a medium nonstick pan over medium heat with a spray of olive oil. Cut your pepper into a medium dice, and add to the pan with lemon pepper. Mix, cover, and cook until softened and lightly charred (about 5 minutes)

bell pepper1

lemon pepper½ tsp

Step 2

Dump in your tomatoes and add the spices (chili powder, paprika, garlic powder, and onion powder). Mix, cover, and let simmer until thickened, about 5 minutes. Remove the pan from the heat

can unsalted diced tomatoes14.5 oz

chili powder1 tsp

paprika1 tsp

garlic powder1 tsp

onion powder1 tsp

Step 3

In a medium glass, crack your eggs and beat with a fork. Pour in the egg whites, and mix to combine

eggs2

liquid egg whites96g

Step 4

Dump the eggs into the pan, fully incorporate with the vegetables, and return the pan to the heat. Cook for just 1-2 minutes with frequent stirring, or until the eggs have reached a soft scramble

Step 5

Top with hot sauce and everything bagel seasoning (optional) and serve