BreakfastLow carb, high fatVegetarianKetogenicEggs€
Creamy Scrambled Eggs with Colorful Vegetables
A healthy and quick one-pan breakfast. Scrambled eggs that aren't watery, full of the flavor of fresh bell pepper, zucchini and spinach. The perfect LCHF meal.
Prep time5 min
Cook time10 min
Total time15 min
Servings1
Recipe
Calories:457.6 kcal
Protein:25 g
Carbohydrates:12.4 g
Fiber:3 g
Water:319.7 ml
Fat:33.9 g
Micronutrients
Sugar:4.8 g
Saturated fat:9.9 g
Cholesterol:572.9 mg
Sodium:342 mg
Potassium:778.3 mg
Calcium:242.2 mg
Iron:3.5 mg
Magnesium:71 mg
Zinc:3.1 mg
Phosphorus:437.5 mg
Vitamin C:101.4 mg
Vitamin A:455.5 µg
Vitamin D:3.1 µg
Vitamin B12:1.5 µg
Instructions
- 1Preparing the vegetables is key. Cut the vegetables into equally sized small cubes so they cook evenly. Crack the eggs into a bowl, season with salt and pepper, and whisk well with a fork.
- 2Heat the olive oil in a pan over medium heat. First add the onion and bell pepper (these need the most time). Sauté for 3–4 minutes until softened.
- 3Add the diced zucchini. Sauté for another 3–4 minutes. This is the most important step: the zucchini needs to release its water and let it evaporate before you add the eggs. If you skip this step, the dish will turn out watery.
- 4Once the vegetables are cooked and the pan is "dry," add the garlic and spinach. Stir for just 30 seconds, until the spinach wilts and the garlic becomes fragrant.
- 5Reduce the heat to low. You can push the vegetables to the edge of the pan or leave them evenly spread out. Pour in the eggs.
- 6Let the eggs sit undisturbed for 10–20 seconds so the bottom sets slightly. Then, using a silicone spatula, start slowly pushing the eggs from the edge toward the center. Don't stir wildly! Use long, slow strokes. This creates large, soft "curds" of egg instead of dry crumbs.
- 7When the eggs still look slightly glossy and moist (they should appear about 90% cooked), remove the pan from the heat. The residual heat will finish cooking them on the plate. Stir in the cheese (if using) and sprinkle with chives.
Nutritional benefits
Thanks to its low glycemic index and abundance of vitamins, this dish helps maintain stable insulin levels in the body.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.