Garden Veggie Egg Scramble with Golden Whole Wheat Toast
Wake up to a skillet of fluffy eggs and egg whites loaded with garden veggies, a sprinkle of sharp cheddar, and fresh chives. On the side, golden whole wheat toast, zesty salsa, and chilled mango cubes come together for a colorful plate that feels cozy, satisfying, and easy enough for any busy morning. With plenty of protein, vegetables, and whole grains, it is a feel good breakfast for two that fits right into a DASH style way of eating without ever tasting like “diet food.”
- Prep Time: 10 minutes
- Cook Time: 13 minutes
- Total Time: 23 minutes
- Yield: 2 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
For the Scramble:
- 2 Large Eggs
- 4 Large Egg Whites (or ½ cup liquid egg whites)
- ¼ cup Reduced-Fat Sharp Cheddar Cheese (shredded)
- ½ medium Orange Bell Pepper (diced small (approx. ½ cup))
- ¼ cup Broccoli Florets (finely chopped)
- ½ cup Fresh Spinach (roughly chopped)
- 1 tbsp Fresh Chives (finely chopped)
- ¼ tsp Garlic Powder
- ¼ tsp Black Pepper (freshly ground)
- Cooking Spray (Olive oil or Canola oil based)
Accompaniments:
- 2 slices Low-Sodium Whole Wheat Bread (check labels for 0g added sugar)
- ¼ cup Low-Sodium Salsa
- 1 cup Frozen Mango Cubes (thawed (unsweetened))
Instructions
- Prepare the Ingredients: Finely chop the broccoli florets and dice the orange bell pepper into small, uniform pieces to ensure even cooking. Roughly chop the fresh spinach.
- Whisk the Egg Mixture: In a mixing bowl, crack the two whole eggs and add the four egg whites (or liquid whites). Add the garlic powder and fresh black pepper. Whisk briskly until the yolks and whites are fully integrated and slightly frothy.
- Heat the Skillet: Warm a 10-inch non-stick skillet over medium heat. Once heated, lightly coat the surface with cooking spray.
- Set the Base: Pour the egg mixture into the skillet. Allow it to sit undisturbed for 45-60 seconds until the bottom and edges just begin to set.
- Cook Vegetables: Add the chopped broccoli and diced bell pepper to the pan. Cook for approximately 2 minutes, gently stirring occasionally, until the vegetables soften slightly but retain their bright color.
- Fold and Finish: Add the chopped spinach and stir to wilt. Sprinkle the sharp cheddar cheese over the eggs. Continue to cook, folding the mixture gently with a spatula for another 3-4 minutes, or until the eggs are fully cooked but still moist.
- Toast: While the scramble finishes, toast the whole wheat bread slices until golden brown.
- Serve: Divide the scramble evenly onto two plates, garnishing with fresh chives. Serve immediately with the warm toast, a side of salsa, and the thawed mango cubes.
Notes
- Egg Substitution: Using a mix of whole eggs and egg whites reduces saturated fat by approximately 40% compared to using all whole eggs, while maintaining the classic yellow color and rich texture of a traditional scramble.
- Bread Selection: To maintain the DASH-friendly profile, look for “100% Whole Wheat” bread that lists no added sugars (like high-fructose corn syrup or cane sugar) and contains less than 140mg of sodium per slice.
- Make it Spicy: If you prefer extra heat without salt, add a pinch of cayenne pepper or red pepper flakes to the egg mixture before cooking.
Nutrition Information (Per Serving):
- Calories: 295 kcal
- Total Fat: 9 g
- Saturated Fat: 3 g
- Cholesterol: 195 mg
- Sodium: 460 mg (varies by bread brand; aim for bread <140mg/slice)
- Potassium: 610 mg
- Total Carbohydrates: 34 g
- Dietary Fiber: 6 g
- Sugars: 14 g (0 g Added Sugar; all natural from fruit/vegetables)
- Protein: 22 g
- Calcium: 210 mg
Nutrition
- Calories: 295