Spanish Chicken Sausage Scramble
Garden Vegetable Tofu Scramble
Roasted Tomato and Mushroom Scramble
Smoked Salmon, Asparagus, and Goat Cheese Scramble
Green Veggie and Potato Scramble
Sautéed Garden Veggie Scramble
Open-Faced Veggie Scramble Sandwich
California Egg White English Muffin
Living in Los Angeles, I’ve fallen in love with Mexican food. With its authentic Mexican flavors, this dish tastes as good as it looks. Originally created to use up leftovers like tortillas, cheese, and shredded chicken, chilaquiles are kind of like nachos for breakfast. SERVES 2
Cooking oil spray
¼ cup (60 mL) chopped onion
1 cup (250 mL) chopped zucchini
1 cup (250 mL) chopped tomato
10 cups (2.4 L) fresh spinach (1 pound/450 g), chopped
Salt and pepper
15 baked or low-fat tortilla chips (approx.)
¼ cup (60 mL) canned black beans, drained and rinsed
1½ cups (375 mL) egg whites (12 egg whites), whisked
2 tablespoons (30 mL) shredded low-fat Cheddar cheese
¼ cup (60 mL) salsa
½ medium avocado, peeled and diced
Chopped fresh cilantro and hot sauce, for garnish
1. Preheat oven to 450°F (230°C).
2. Heat a medium nonstick ovenproof sauté pan over medium-high heat. Spray with cooking oil.
3. Add onions, zucchini, tomatoes, and spinach; sauté until vegetables are soft and spinach is wilted, about 6 minutes. Season with salt and pepper.
4. Stir in tortilla chips and black beans. Stir in egg whites. Cook, stirring often, until eggs are mostly cooked, about 4 minutes.
5. Sprinkle with cheese. Transfer pan to oven and bake until eggs are set, cheese is melted, and chips are slightly browned, 5 to 10 minutes.
6. Divide between 2 plates. Top with salsa and avocado. Garnish with cilantro and hot sauce, if desired.
Nutritional Information (per serving)
Calories 331 • Carbs 36 grams • Protein 32 grams • Fat 9 grams • Fiber 12 grams
Spanish Chicken Sausage Scramble
The jalapeño in this dish gives it a bit of a kick and is also a metabolism-boosting food. SERVES 2
Cooking oil spray
½ cup (125 mL) chopped onion
½ medium jalapeño pepper, seeded and finely diced
⅓ cup (75 mL) diced red bell pepper
1 cup (250 mL) finely chopped peeled sweet potato
2 ounces (55 g) chicken sausage, chopped
½ cup (125 mL) chopped tomato
½ cup (125 mL) canned chickpeas, drained and rinsed
5 cups (1.25 L) fresh spinach (12 ounces/340 g), chopped
Salt and pepper
1 cup (250 mL) egg whites (8 egg whites), whisked
2 tablespoons (30 mL) shredded low-fat Cheddar cheese
1. Heat a large nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Add onions, jalapeño, bell pepper, and sweet potatoes; sauté until vegetables are soft, about 6 minutes.
3. Add sausage; sauté until it begins to brown.
4. Stir in tomatoes, chickpeas, and spinach. Cook until spinach is wilted. Season with salt and pepper.
5. Stir in egg whites; cook, stirring constantly, until desired doneness is reached.
6. Divide between 2 plates and sprinkle with cheese.
Nutritional Information (per serving)
Calories 343 • Carbs 48 grams • Protein 26 grams • Fat 6 grams • Fiber 9 grams
Garden Vegetable Tofu Scramble
This scramble is a great way to load vegetables into your diet without having it feel like a chore. The basil adds a nice dimension to the dish. SERVES 2
6 ounces (170 g) extra-firm tofu
Cooking oil spray
8 medium asparagus spears, woody ends discarded, cut in 1-inch (2.5 cm) pieces
1 cup (250 mL) diced zucchini
¼ cup (60 mL) chopped green onions
½ teaspoon (2 mL) chili powder
½ cup (125 mL) chopped tomato
5 cups (1.25 L) fresh spinach (12 ounces/340 g), chopped
¼ cup (60 mL) chopped fresh basil
Salt and pepper
2 slices high-fiber bread, toasted
1. Place tofu on a plate lined with several layers of paper towels (to absorb liquid). Using a fork or potato masher, mash tofu.
2. Heat a small nonstick sauté pan over medium-high heat. Spray with cooking oil.
3. Add asparagus, zucchini, and green onions; sauté until vegetables are soft, about 5 minutes.
4. Stir in chili powder. Add tomatoes and spinach; cook, stirring occasionally, until spinach is wilted.
5. Add basil and tofu. Gently stir until heated through.
6. Season with salt and pepper. Serve with toast.
Nutritional Information (per serving)
Calories 275 • Carbs 35 grams • Protein 24 grams • Fat 8 grams • Fiber 13 grams
Roasted Tomato and Mushroom Scramble
This Italian-inspired scramble is especially delicious if you use fresh-cut herbs. SERVES 2
4 cups (1 L) sliced mushrooms (button or shiitake)
2 cups (500 mL) halved or quartered cherry tomatoes
3 cloves garlic, crushed
3 sprigs fresh thyme
1 tablespoon (15 mL) extra-virgin olive oil
Salt and pepper
Cooking oil spray
¾ cup (175 mL) egg whites (6 egg whites)
¼ cup (60 mL) skim milk
½ cup (125 mL) shredded low-fat Cheddar cheese
1 tablespoon (15 mL) chopped fresh chives
2 slices high-fiber bread, toasted
2 tablespoons (30 mL) sugar-free fruit jam or preserves
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss mushrooms, tomatoes, garlic, and thyme sprigs with oil until evenly coated. Spread in an even layer on a baking sheet. Season with salt and pepper.
3. Roast for 12 to 15 minutes, until vegetables begin to wilt and brown.
4. Remove from oven. Discard thyme sprigs.
5. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
6. Whisk together egg whites and milk. Season with salt and pepper. Pour egg mixture into pan and cook, stirring, until completely cooked.
7. Gently fold in roasted mushroom mixture and cheese.
8. Transfer to plates and sprinkle with chopped chives. Serve with toast and jam.
Nutritional Information (per serving)
Calories 292 • Carbs 34 grams • Protein 30 grams • Fat 8 grams • Fiber 9 grams
Smoked Salmon, Asparagus, and Goat Cheese Scramble
I love making this for guests because it tastes and looks gourmet, but it requires only a few minutes and a handful of ingredients. SERVES 2
Cooking oil spray
2 tablespoons (30 mL) chopped onion
12 medium asparagus spears, woody ends discarded, very thinly sliced
5 cups (1.25 L) fresh spinach (12 ounces/340 g), chopped
3 tablespoons (45 mL) water
1 cup (250 mL) egg whites (8 egg whites)
¼ cup (60 mL) skim milk
Salt and pepper
2 tablespoons (30 mL) crumbled soft goat cheese
1 cup (250 mL) halved cherry tomatoes
3 ounces (85 g) thinly sliced smoked salmon
2 high-fiber English muffins
Chopped fresh chives, for garnish
1. Heat a large nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Add onions and asparagus; cook, stirring often, until they begin to soften, about 5 minutes.
3. Stir in spinach and water. Cover pan and cook for another 4 minutes, until asparagus is cooked through, spinach is wilted, and water has evaporated.
4. Meanwhile, whisk together egg whites and milk. Season with salt and pepper.
5. Add egg mixture to pan and gently cook, stirring constantly, until eggs are completely cooked.
6. Gently fold in goat cheese, tomatoes, and salmon.
7. Top each half of English muffins with scramble. Garnish with chopped chives, if desired.
Nutritional Information (per serving)
Calories 358 • Carbs 39 grams • Protein 36 grams • Fat 9 grams • Fiber 9 grams
Green Veggie and Potato Scramble
This hearty scramble is both delicious and filling, while sneaking a variety of nutritious vegetables into your diet. It’s especially good for a late Sunday breakfast with some piping-hot coffee. SERVES 2
2 teaspoons (10 mL) extra-virgin olive oil
1 cup (250 mL) chopped onion
1 cup (250 mL) diced small purple or red potatoes
1 medium zucchini, chopped
2 cups (500 mL) chopped asparagus
5 cups (1.25 L) fresh spinach (12 ounces/340 g), chopped
1 cup (250 mL) egg whites (8 egg whites), whisked
Salt and pepper
¼ cup (60 mL) shredded low-fat Cheddar cheese
2 large green onions (green and white parts), chopped
1. Heat a large nonstick sauté pan over medium-high heat. Add olive oil.
2. Add onions and potatoes; cook, stirring often, for 3 minutes.
3. Add zucchini and asparagus; cook, tossing, until they begin to caramelize, about 4 minutes.
4. Add spinach; cook, tossing, until spinach begins to wilt.
5. Stir in egg whites. Season with salt and pepper. Cook, stirring constantly, until eggs are completely cooked.
6. Divide between 2 plates and sprinkle with cheese and green onions.
Nutritional Information (per serving)
Calories 281 • Carbs 33 grams • Protein 25 grams • Fat 8 grams • Fiber 10 grams
Sautéed Garden Veggie Scramble
Another delicious scramble loaded with veggies while still tasting like comfort food. Leeks are a cousin of garlic and onion but they have a much milder flavor. SERVES 2
1 teaspoon (5 mL) extra-virgin olive oil
1 cup (250 mL) chopped leeks (white and pale green parts)
16 cups (3.8 L) fresh spinach (17 ounces/475 g)
Cooking oil spray
1½ cups (375 mL) chopped zucchini
2 cups (500 mL) chopped asparagus
1 cup (250 mL) chopped red bell pepper
Salt and pepper
1 cup (250 mL) egg whites (8 egg whites), whisked
2 tablespoons (30 mL) crumbled soft goat cheese
1. Heat a large nonstick sauté pan over medium-high heat. Add olive oil.
2. Add leeks and spinach; cook, stirring often, until spinach is wilted, about 5 minutes.
3. Transfer spinach mixture to a cutting board and coarsely chop.
4. Return pan to heat. Spray with cooking oil.
5. Add zucchini, asparagus, and bell pepper. Season with salt and pepper. Cook, stirring often, until beginning to brown, about 4 minutes.
6. Stir in chopped spinach mixture. Stir in egg whites. Season with salt and pepper. Cook, stirring constantly, until eggs are completely cooked.
7. Divide between 2 plates and top with goat cheese.
Nutritional Information (per serving)
Calories 279 • Carbs 32 grams • Protein 29 grams • Fat 7 grams • Fiber 12 grams
Open-Faced Veggie Scramble Sandwich
The chickpeas (aka garbanzo beans) in this scramble make it a surprisingly hearty meal. SERVES 2
Cooking oil spray
¼ cup (60 mL) chopped red onion
¼ cup (60 mL) chopped bell pepper (any color)
¼ cup (60 mL) chopped zucchini
¼ cup (60 mL) canned chickpeas, drained and rinsed
1 tablespoon (15 mL) chopped fresh parsley
1 cup (250 mL) egg whites (8 egg whites), whisked
Salt and pepper
¼ cup (60 mL) shredded low-fat Cheddar cheese
¼ cup (60 mL) chopped tomato
2 slices high-fiber bread, toasted
1. Heat a large nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Add onions and bell pepper; cook, stirring often, until beginning to soften, about 4 minutes.
3. Add zucchini, chickpeas, and parsley; continue to cook for another 4 minutes.
4. Stir in egg whites. Season with salt and pepper. Cook, stirring constantly, until eggs are almost cooked.
5. Gently fold in cheese and tomatoes. Continue cooking until eggs are completely cooked.
6. Top toast with egg scramble.
Nutritional Information (per serving)
Calories 263 • Carbs 36 grams • Protein 28 grams • Fat 4 grams • Fiber 11 grams
California Egg White English Muffin
Here’s the perfect breakfast when you wake up hungry. A classic go-to dish that is delicious and satisfying. SERVES 1
Cooking oil spray
1 whole-grain or high-fiber English muffin
6 cups (1.5 L) fresh spinach (14 ounces/400 g)
Salt and pepper
½ cup (125 mL) egg whites (4 egg whites), whisked
1 slice medium tomato
1 slice low-fat Cheddar or similar cheese
¼ medium avocado, peeled and sliced
1. Heat a small nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Meanwhile, toast English muffin.
3. Add spinach to pan; season with salt and pepper. Cook, stirring occasionally, until wilted. Remove spinach to a plate.
4. Wipe pan with paper towel, return to heat, and spray with cooking oil. Pour in egg whites. Cook, without stirring, until the bottom starts to set. Season with salt and pepper.
5. Gently lift the edges with a spatula and allow uncooked egg to flow under the cooked egg. Cook until the eggs are completely cooked through. Fold in half, then fold again into quarters.
6. Place cooked egg on one half of English muffin. Top with tomato, then hot spinach, then cheese, avocado, and finally with other half of English muffin.
Nutritional Information (per serving)
Calories 311 • Carbs 39 grams • Protein 28 grams • Fat 8 grams • Fiber 10 grams
Frittata is the Italian word for an omelet. The combo of tomato, basil, and mozzarella will whisk you away to Italy! SERVES 2
1 cup (250 mL) egg whites (8 egg whites)
2 tablespoons (30 mL) fat-free or low-fat cream cheese
1 tablespoon (15 mL) grated reduced-fat Parmesan cheese
1 tablespoon (15 mL) chopped fresh oregano (or 1 teaspoon/5 mL dried)
Salt and pepper
Cooking oil spray
1 cup (250 mL) chopped onion
10 cups (2.4 L) fresh spinach (1 pound/450 g), chopped
1 cup (250 mL) chopped tomato
¼ cup (60 mL) shredded fat-free mozzarella cheese
2 tablespoons (30 mL) chopped fresh basil
2 slices high-fiber bread, toasted
1. Whisk together egg whites, cream cheese, Parmesan, oregano, and salt and pepper. Set aside.
2. Heat a large nonstick sauté pan over medium-high heat. Spray with cooking oil.
3. Add onions and spinach. Season with salt and pepper. Cook, stirring occasionally, for 3 minutes.
4. Reduce heat to medium. Stir in tomatoes, then stir in egg mixture. Cook, without stirring, until the bottom is set, about 2 minutes.
5. Cover and cook until eggs are completely set, about 8 minutes. Sprinkle with mozzarella, cover, and cook for 2 more minutes.
6. Slide frittata onto a cutting board and cut into 4 wedges. Serve 2 wedges per serving, sprinkled with basil, with 1 slice of toast.
Nutritional Information (per serving)
Calories 306 • Carbs 39 grams • Protein 30 grams • Fat 7 grams • Fiber 11 grams
I love this Tex-Mex scramble with a fiery hot sauce. SERVES 2
2 teaspoons (10 mL) olive oil
1 cup (250 mL) chopped onion
1 cup (250 mL) diced peeled sweet potato
1 cup (250 mL) diced red bell pepper
1 cup (250 mL) diced green bell pepper
1 cup (250 mL) canned pinto beans, drained and rinsed
3 ounces (85 g) cooked skinless chicken breast, chopped
Salt and pepper
½ cup (125 mL) egg whites (4 egg whites), whisked
Hot sauce and chopped fresh cilantro, for garnish
1. Heat a medium nonstick sauté pan over medium-high heat. Add olive oil.
2. Add onions and sweet potatoes; sauté until onions and potatoes begin to brown, about 4 minutes.
3. Stir in red and green bell peppers. Sauté until potatoes are beginning to become tender.
4. Stir in beans and chicken. Season with salt and pepper.
5. Stir in egg whites. Cook, stirring, until eggs are completely cooked through, 2 to 4 minutes.
6. Divide eggs between 2 plates and garnish with hot sauce and cilantro, if desired.
Nutritional Information (per serving)
Calories 361 • Carbs 48 grams • Protein 28 grams • Fat 8 grams • Fiber 12 grams
Black beans have been a longtime staple in Mexican and Central and South American cuisines, and with good reason—they’re filling and nutritious. Easy rancheros is often smothered in sauce and grease, but this much healthier version still hits the spot. SERVES 2
Cooking oil spray
2 large eggs
Salt and pepper
1 cup (250 mL) canned black beans, drained and rinsed
½ cup (125 mL) any shredded low-fat cheese or blend
¼ cup (60 mL) fat-free salsa
Chopped jalapeño pepper and fresh cilantro, for garnish
2 low-carb high-fiber tortillas, warmed
1. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Whisk eggs and season with salt and pepper. Add to pan and cook, stirring constantly.
3. When eggs are three-quarters cooked, stir in beans and cheese. Continue to cook, stirring, until eggs are completely cooked.
4. Fold in salsa, if desired, or serve on the side.
5. Divide eggs between 2 plates. Garnish with chopped jalapeño and cilantro, if desired. Serve with warm tortillas.
Nutritional Information (per serving)
Calories 295 • Carbs 33 grams • Protein 26 grams • Fat 10 grams • Fiber 15 grams
Kids and adults alike will eat spinach with no complaint when it’s disguised in this Dr. Seuss treat. SERVES 2
5 cups (1.25 L) fresh spinach (12 ounces/340 g), chopped
¾ cup (175 mL) egg whites (6 egg whites), whisked
Salt and pepper
Cooking oil spray
3 ounces (85 g) extra-lean deli ham, sliced or chopped
¼ cup (60 mL) shredded part-skim mozzarella cheese
2 slices high-fiber bread
2 tablespoons (30 mL) sugar-free fruit jam
2 medium plum tomatoes, sliced or quartered
1. In a blender, combine spinach and egg whites. Blend until mixture is a smooth green liquid. Season with salt and pepper.
2. Heat a small nonstick sauté pan over medium heat. Spray with cooking oil.
3. Pour spinach mixture into pan and cook, stirring constantly, until eggs are almost cooked and excess water from spinach has evaporated, about 10 minutes.
4. Just before eggs are cooked, fold in ham and cheese. Continue to cook, stirring, until eggs are completely cooked through.
5. Meanwhile, toast bread and spread with jam.
6. Divide eggs between 2 plates. Sprinkle a pinch of salt over tomatoes and serve on the side with the toast.
Nutritional Information (per serving)
Calories 333 • Carbs 36 grams • Protein 33 grams • Fat 9 grams • Fiber 8 grams
This dish is as good to look at as it is to eat. And you’ll earn major points with your partner by making this for breakfast in bed. SERVES 2
1 teaspoon (5 mL) cumin seeds (or ground cumin, but do not toast)
1 teaspoon (5 mL) extra-virgin olive oil
1 cup (250 mL) chopped onion
1 clove garlic, minced
1 cup (250 mL) halved cherry tomatoes
8 cups (2 L) fresh spinach (roughly 1 pound/450 g), chopped
1 tablespoon (15 mL) paprika (preferably smoked)
1 cup (250 mL) canned chickpeas, drained and rinsed
2 cups (500 mL) fat-free vegetable or chicken broth
Salt and pepper
Cooking oil spray
2 large eggs
1 slice high-fiber bread, grilled or toasted, cut in half diagonally
1. Heat a large nonstick sauté pan over medium-high heat. Add cumin seeds (if using) and toast, stirring, until fragrant, about 1 minute.
2. Add olive oil. When hot, add onions and garlic; sauté until starting to brown, about 4 minutes.
3. Add tomatoes; sauté until blistering, about 3 minutes.
4. Add spinach; cook, stirring often, until wilted.
5. Stir in ground cumin (if using), paprika, chickpeas, and broth. Cover, reduce heat to low, and cook for 10 minutes, stirring occasionally. Season with salt and pepper.
6. Heat a small nonstick sauté pan over medium-high heat. Spray with cooking oil.
7. Fry eggs until desired doneness, about 2 minutes for over easy. Season with salt and pepper.
8. Divide stew between 2 bowls and top each serving with a fried egg. Serve toast on the side for dipping.
Nutritional Information (per serving)
Calories 358 • Carbs 52 grams • Protein 21 grams • Fat 10 grams • Fiber 14 grams
This classic American breakfast is hearty but light—good for before a hike or a day of traveling. SERVES 2
2 slices high-fiber bread
1 teaspoon (5 mL) extra-virgin olive oil
4 large egg whites
Salt and pepper
2 slices fat-free cheese singles
1 medium grapefruit, halved crosswise
1. Using a cookie cutter or drinking glass, cut a hole from the middle of each slice of bread. Set aside bread circles.
2. Heat a large nonstick sauté pan over medium heat. Add olive oil.
3. Arrange bread slices and circles in pan, then turn so both sides of bread are oiled.
4. Slide 2 egg whites into each hole. Season with salt and pepper. Cook until bread is golden brown on the bottom, about 2 minutes. Turn bread and circles. Top bread slices with cheese, cover, and continue to cook for 2 minutes. Serve with grapefruit and bread circles.
Nutritional Information (per serving)
Calories 332 • Carbs 52 grams • Protein 27 grams • Fat 7 grams • Fiber 10 grams