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Vibrant Veggie Scrambled Eggs & Whole Wheat Toast

This vibrant and satisfying breakfast scramble is tailored for a DASH-friendly lifestyle, offering a balanced start to your day. It features colorful vegetables, lean protein, and whole grains, with a fresh fruit side.
Prep Time 10 minutes
Cook Time 13 minutes
Total Time 23 minutes
Servings 2
Calories 333 kcal

Ingredients
  

For the Scramble:

  • 4 large Eggs
  • 1/4 cup Reduced-Fat Cheddar Cheese shredded
  • 1/2 medium Orange Bell Pepper small dice (approx. 1/2 cup)
  • 1/4 cup Broccoli Florets finely chopped
  • 1/2 cup Fresh Spinach roughly chopped
  • 1 tablespoon Fresh Chives finely chopped
  • 1/4 teaspoon Black Pepper freshly ground (or to taste)
  • Cooking Spray olive oil or canola oil based

Accompaniments:

  • 2 slices Whole Wheat Bread
  • 1/4 cup Low-Sodium Salsa
  • 1 cup Frozen Mango Cubes

Instructions
 

  • Prepare the Vegetables & Eggs: Finely chop the broccoli florets and dice the orange bell pepper into small, even pieces. Roughly chop the fresh spinach. In a separate bowl, crack the four large eggs and whisk them gently until the yolks and whites are just combined. Season the eggs with the freshly ground black pepper.
  • Warm the Skillet: Warm a non-stick skillet (approximately 10-inch) over medium heat. Once the skillet is adequately heated, lightly coat its surface with cooking spray.
  • Cook the Scramble: Pour the whisked eggs into the prepared skillet. Allow the eggs to cook undisturbed for about 30-60 seconds, or until the edges just begin to set. Add the chopped broccoli and diced bell pepper to the skillet. Cook for about 2 minutes, stirring occasionally, until the broccoli and bell pepper have slightly softened. Add the chopped spinach and gently stir to combine. Sprinkle the shredded reduced-fat cheddar cheese over the mixture.
  • Finish Cooking & Toast Bread: Continue to cook, stirring and folding the eggs and vegetables together frequently, for an additional 3-5 minutes, or until the eggs are scrambled to your desired level of doneness and the vegetables are tender-crisp. While the scramble is finishing, toast the two slices of whole wheat bread until golden brown.
  • Serve: Divide the vibrant veggie scramble equally between two plates. Garnish with the freshly chopped chives. Serve immediately alongside the toasted whole wheat bread (which can be cut into points, if desired), a dollop of low-sodium salsa, and a portion of frozen mango cubes.

Notes

Estimated Nutrition (per serving):
  • Calories: 333 kcal
  • Protein: 21.8 g
  • Fat: 13.6 g
  • Saturated Fat: 4.9 g
  • Carbohydrates: 33.1 g
  • Fiber: 4.9 g
  • Sugar: 15.8 g
  • Sodium: 371 mg
  • Cholesterol: 380 mg
Note for DASH Diet: To further align with DASH dietary guidelines, ensure you select low-sodium versions of cheddar cheese, whole wheat bread, and salsa. The nutritional values provided are estimates and can vary based on specific ingredient choices, brands, and portion sizes.