Higher Protein Scrambled Eggs

GF V NF SF Jul 29, 2024

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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!

- 1 medium (120 g) Bell pepper
- 1/2 tsp (2 g) Lemon pepper
- 14.5oz can (411 g) Diced tomatoes, unsalted
- 1 tsp (3 g) Chili powder
- 1 tsp (3 g) Paprika
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 2 large (101 g) Egg
- 6 tbsp (90 g) Liquid egg whites
- 1 tbsp (15 g) Hot sauce

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)

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

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

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

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

6. You can mix up your veggies too. Here, I've used 1/2 lb frozen chopped spinach in each bowl instead of the diced tomatoes and bell peppers. You can also meal prep this as well by scaling it up!

https://www.poormanprotein.com/recipes/higher-protein-scrambled-eggs

Description

 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!

Time

Prep Time:

5 minutes

Cook Time:

15 minutes

Total Time:

20 minutes

Cost

Total Cost:

Cost per Serving:

$2.45

Ingredients

Serving(s)

1 medium Bell pepper
1/2 tsp Lemon pepper
14.5oz can Diced tomatoes, unsalted
1 tsp Chili powder
1 tsp Paprika
1 tsp Garlic powder
1 tsp Onion powder
2 large Egg
6 tbsp Liquid egg whites
1 tbsp Hot sauce

Instructions

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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)


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


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


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


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


6. You can mix up your veggies too. Here, I've used 1/2 lb frozen chopped spinach in each bowl instead of the diced tomatoes and bell peppers. You can also meal prep this as well by scaling it up!

Nutrition Facts

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Servings: 1

Calories: 336

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Total Fat: 13.4g (17 %)
 Saturated Fat: 3.4g (17 %)
 Polyunsaturated Fat: 2.5g
 Monounsaturated Fat: 3.8g
Cholesterol: 413mg (138 %)
Sodium: 1554mg (68 %)
Total Carbohydrate: 29.3g (11 %)
 Fiber: 5.0g (18 %)
 Net Carbs: 24.3g
 Total Sugar: 6.4g
  Added Sugar: 0.0g (0 %)
Protein: 28.8g (58 %)

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Vitamin B12: 1.11mcg (46 %)
Vitamin D: 2.47mcg (12 %)
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Calcium: 214mg (16 %)
Iron: 6.01mg (33 %)
Magnesium: 91mg (22 %)
Potassium: 1533mg (33 %)

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Glycemic Index:

32.3

Glycemic Load:

9.2