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.
- If prepping ahead, use a microwave safe jar or mug, add your veggies, herbs, cheese, etc.
- Add the egg when ready to cook and either shake the jar or mix the egg and other ingredients.
- 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.
- Be careful not to overcook the eggs; this is why it is best to cook in short intervals.
- 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.