From your Bariatric nutrition team

With everyone always on the go and in a hurry, especially in the mornings, a microwave egg scramble is a great way to fuel your body for a busy day and get in some protein and veggies. All you need are a few basic ingredients, and you can be out the door or at a Zoom meeting within minutes. You can also prep ahead for the week by placing your add-ins in microwave safe mason jars, minus the eggs, and store in the fridge covered until ready to use.

Makes one serving


  • 1 large egg
  • 1 tbsp each – chopped peppers, onions, or mushrooms (use all or any combination)
  • A few leaves of fresh spinach (or 2 tbsp of frozen, thawed, and excess liquid removed or squeezed out)
  • 1 tbsp of your favorite shredded, crumbed, or grated cheese (cheddar, fontina, Swiss, parmesan or feta)

Use your imagination – use leftover cooked veggies or potatoes, or your favorite herbs – either by themselves or with a tablespoon or your favorite cheese.



  1. If prepping ahead, use a microwave safe jar or mug, add your veggies, herbs, cheese, etc.
  2. Add the egg when ready to cook and either shake the jar or mix the egg and other ingredients.
  3. If using a mason jar remove the lid, place a paper towel over the jar or mug and microwave for 30 – 40 second intervals, mixing in between until the egg is cooked.
  4. Be careful not to overcook the eggs; this is why it is best to cook in short intervals.
  5. Serve as is or add a dash of hot sauce or 1 tbsp of salsa for extra flavor and spice. The combinations are limited only by your imagination!

Nutrition:  1 serving – 110 calories, 8g protein, 7g fat, 4g carbs

Note: the nutritional value will change depending on the size of the egg and ingredients you add to your scramble if not prepared as written.