Healthy Spinach Scrambled Eggs

Healthy Spinach Scrambled Eggs

The Spruce / Rachel Riesgraf

Prep: 5 mins
Cook: 5 mins
Total: 10 mins
Servings: 2 servings
Nutritional Guidelines (per serving)
233 Calories
14g Fat
4g Carbs
21g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
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Nutrition Facts
Servings: 2
Amount per serving
Calories 233
% Daily Value*
Total Fat 14g 18%
Saturated Fat 5g 24%
Cholesterol 558mg 186%
Sodium 381mg 17%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Total Sugars 2g
Protein 21g
Vitamin C 4mg 22%
Calcium 174mg 13%
Iron 4mg 24%
Potassium 454mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Scrambled eggs are a quick and simple breakfast food. They require few ingredients and cook swiftly, making them a great option for busy mornings. Basic scrambled eggs are made even healthier with the addition of nutrient-packed spinach. The leafy green is low in fat and even lower in cholesterol, making it a great supplement to your scrambled eggs. 

In addition to boosting the nutritional value, spinach adds interesting texture and beautiful color to your breakfast plate. To round out this protein-packed breakfast, serve the eggs with a slice of whole-grain toast and some fresh fruit or berries. Also, don't save this dish for breakfast—eggs are a quick and easy meal that can be eaten at any time of day.

Ingredients

  • 6 large eggs

  • 3 tablespoons skim milk

  • 1/8 teaspoon salt

  • 1/8 teaspoon ground black pepper

  • 1/2 cup spinach leaves, chopped or torn

Steps to Make It

  1. Gather the ingredients.

    Healthy spinach scrambled eggs ingredients

    The Spruce / Rachel Riesgraf

  2. Heat a large skillet over medium-high heat and coat it well with cooking spray. If you prefer, use a nonstick skillet for easier cleanup later. 

    Pan with oil

    The Spruce / Rachel Riesgraf

  3. Crack the eggs into a medium-sized dish. Using a wire whisk, beat the eggs and break up the yolks completely.

    Eggs whisked in a bowl

    The Spruce / Rachel Riesgraf

  4. Add the milk to the egg mixture, followed by the salt and ground black pepper. Whisk the mixture together well.

    Eggs with milk, salt, and pepper in a bowl

    The Spruce / Rachel Riesgraf

  5. Pour the egg mixture into the heated pan, using a fork to stir the egg mixture continuously as it cooks. (If you are using a nonstick skillet, stir the eggs with a wooden spoon or silicon tool since a fork can scratch the pan's surface.)

    Eggs cooking in a pan

    The Spruce / Rachel Riesgraf

  6. When the eggs begin to take form, add the spinach to the pan.

    Spinach added to the eggs in a pan

    The Spruce / Rachel Riesgraf

  7. Continue cooking the eggs and spinach until the spinach wilts and the eggs are no longer runny, about 2 minutes.

    Healthy spinach scrambled eggs

    The Spruce / Rachel Riesgraf

Recipe Variations

  • Experiment by adding other chopped vegetables to the scramble, such as tomatoes, cooked onions, or mushrooms. Make sure that the vegetables are all cut the same size. This ensures an even cooking time, which is especially important since eggs cook so quickly. Also, avoid adding very wet vegetables and drain or pat dry anything with a lot of liquid (like a tomato). Too much liquid will alter the consistency of the scrambled eggs. 
  • Try these eggs with your favorite hot sauce or chunky salsa—both pack big flavor punches without the addition of fat.
  • Another variation is to skip the toast and wrap the scrambled eggs in a tortilla for a simple take on a breakfast burrito.

Are Scrambled Eggs Healthy?

In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase. Using cooking spray or a nonstick pan, swapping skim milk for regular, and eliminating additional fatty ingredients will keep your scrambled eggs on the healthy recipe list. Adding other nutritional ingredients will, of course, boost the health factor. Spinach is full of nutritional benefits including niacin and zinc, as well as protein, fiber, vitamins A, C, E, and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.