High Protein Egg White Scramble Bowls

$- 8 large egg whites - 1 cup fresh spinach, chopped - 1/2 cup cherry tomatoes, halved - 1/4 cup red bell pepper, diced - 1/4 cup low-fat feta cheese, crumbled - 1/4 cup cooked quinoa - 2 tablespoons fresh parsley, finely chopped - 1 tablespoon olive oil - Salt and pepper, to taste - Optional: hot sauce for serving To make high protein egg white scramble bowls, gather these simple ingredients. Egg whites are the star, providing protein without the fat. Spinach adds green goodness and nutrients. Cherry tomatoes offer a sweet burst and color. Red bell pepper gives crunch and flavor. Low-fat feta cheese adds creaminess and a tangy kick. Quinoa brings in extra protein and fiber. Fresh parsley adds a pop of color and taste. Olive oil helps cook the veggies and adds a lovely richness. Don't forget salt and pepper to enhance all the flavors. If you like a little heat, keep some hot sauce handy! This mix creates a healthy breakfast that keeps you full and happy. - Heat olive oil in the skillet. - Sauté the red bell pepper for 2-3 minutes. - Add spinach and tomatoes, cooking for 2 more minutes. Start by heating olive oil in a non-stick skillet over medium heat. Wait until it shimmers. Next, add the diced red bell pepper. Sauté for about 2 to 3 minutes. Stir it occasionally until the pepper softens and smells good. After that, toss in the chopped spinach and halved cherry tomatoes. Cook for another 2 minutes. You want the spinach to wilt and the tomatoes to warm up. - Whisk the egg whites. - Pour egg whites into the skillet. - Cook until fluffy. In a bowl, whisk together 8 large egg whites, a pinch of salt, and some pepper. You want it to blend well and get a little frothy. Gently pour the egg whites into the skillet over the veggies. Cook slowly, stirring now and then. This takes about 3 to 4 minutes. You should see the egg whites become fluffy and fully cooked. - Fold in quinoa and feta cheese. - Garnish with parsley. - Serve hot. Once the egg whites are cooked, fold in 1/4 cup of cooked quinoa and 1/4 cup of crumbled feta cheese. Mix it well so everything gets evenly combined. Remove the skillet from heat and sprinkle fresh parsley on top. This adds a nice pop of color. Serve the egg white scramble hot in bowls. You can let guests add hot sauce if they want some extra spice. - How to achieve fluffiness To make egg whites fluffy, whisk them well. Use a fork or whisk until they are frothy. This adds air and creates a light texture. Cook them on low heat to keep them fluffy. Stir gently while they cook. - Avoiding rubbery texture To avoid a rubbery texture, do not overcook the egg whites. Cook them just until they set. Remove them from heat as soon as they are fully cooked. This keeps them soft and tender. - Adding protein sources You can add cooked chicken or turkey for extra protein. These meats mix well with the eggs and veggies. Try adding some diced ham or tofu for a different flavor. - Incorporating additional vegetables Feel free to add more veggies like mushrooms or zucchini. You can also use onions or kale. These additions boost flavor and nutrition. - Make-ahead storage tips You can make these scramble bowls ahead of time. Store them in airtight containers in the fridge. They will stay fresh for up to three days. - Reheating methods To reheat, simply warm them in the microwave. Use a low setting to heat evenly. Stir them halfway to avoid cold spots. You can also reheat them in a skillet over low heat. {{image_4}} You can switch out feta for cottage cheese or cheddar. Each cheese gives a new flavor. Cottage cheese adds creaminess and a subtle taste. Cheddar brings a sharp bite that many enjoy. If you want a vegan choice, try vegan cheese alternatives. These can melt well and add a nice taste. Using seasonal veggies makes this dish fun and fresh. In summer, add zucchini or corn. For fall, try sweet potatoes or kale. In winter, use hearty vegetables like broccoli or Brussels sprouts. Fresh herbs can brighten your dish. Basil or cilantro can add a pop of flavor. Just chop them finely and mix in at the end. Let's explore flavors from around the world! For a Mediterranean style, toss in some olives. They add a salty kick that pairs well with the eggs. If you want a Mexican twist, add avocado and salsa. The creaminess of avocado complements the dish perfectly. Salsa adds heat and freshness, making your meal exciting. To store leftovers, let the egg white scramble cool. Place it in an airtight container. This keeps it fresh. It’s best to eat it within three days. When reheating, add a splash of water to keep it moist. You can freeze cooked egg white scrambles. Let them cool completely first. Use a freezer-safe container for storage. Label it with the date. To thaw, place it in the fridge overnight. You can also use the microwave. Heat on low until warm. In the fridge, the dish lasts up to three days. If it smells off or looks discolored, it’s time to toss it. Always check for any signs of spoilage before eating. If you cannot eat egg whites, don’t worry! You have options. You can use silken tofu as a great substitute. It blends well and has a similar texture. Another choice is chickpea flour mixed with water. This mix can mimic the taste and texture of egg whites. For a vegan option, consider using aquafaba, the liquid from canned chickpeas. It whips up nicely and adds fluffiness. This dish is packed with protein. Each serving contains about 24 grams of protein. The egg whites are the main source, but quinoa and feta add to this total. Quinoa offers complete protein, which is great for muscle repair. If you add more veggies or protein sources, the protein content can go even higher. Yes, you can! To prepare ahead, cook the scramble and let it cool. Store it in a sealed container in the fridge. It will stay fresh for up to three days. When you’re ready to eat, simply reheat it in a skillet or microwave. This way, you save time on busy mornings while still enjoying a healthy meal. In this post, we explored a nutritious recipe using egg whites, fresh veggies, and feta cheese. I shared simple steps for preparation, cooking, and adding your own twist. Remember, fluffiness is key for great egg whites. Use fresh ingredients and customize to your taste. Meal prep tips help you save time and enjoy healthy meals. This dish is versatile and can adapt to any season or diet. Keep experimenting to find your favorite version. Enjoy the benefits of a healthy, tasty meal!$

High Protein Egg White Scramble Bowls

Start your day with a nutritious boost by making these High Protein Egg White Scramble Bowls! Loaded with fresh spinach, juicy cherry tomatoes, and savory feta, this quick and easy recipe is perfect for breakfast or a healthy meal anytime. Discover how to whip up this delicious scramble in just 15 minutes and fuel your body right. Click through for the full recipe and tips! #HealthyEating #ProteinRecipes #EggWhites #BreakfastIdeas

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Ingredients

8 large egg whites

1 cup fresh spinach, chopped

1/2 cup cherry tomatoes, halved

1/4 cup red bell pepper, diced

1/4 cup low-fat feta cheese, crumbled

1/4 cup cooked quinoa

2 tablespoons fresh parsley, finely chopped

1 tablespoon olive oil

Salt and pepper, to taste

Optional: hot sauce for serving

Instructions

In a non-stick skillet, heat the olive oil over medium heat until shimmering.

Add the diced red bell pepper to the skillet. Sauté for approximately 2-3 minutes, stirring occasionally, until the pepper is slightly softened and fragrant.

Incorporate the chopped spinach and halved cherry tomatoes into the skillet. Continue to cook for an additional 2 minutes, or until the spinach has wilted and the tomatoes have warmed.

In a separate bowl, whisk together the egg whites, a pinch of salt, and freshly cracked pepper until well blended and slightly frothy.

Gently pour the egg whites into the skillet, allowing them to cover the sautéed vegetables. Cook slowly, stirring occasionally, for about 3-4 minutes, or until the egg whites are fully cooked through and fluffy.

Once the eggs are cooked, fold in the cooked quinoa and crumbled feta cheese, mixing until evenly distributed throughout the scramble.

Remove the skillet from heat and sprinkle the dish with fresh parsley as a vibrant garnish.

Serve the egg white scramble hot in bowls, allowing guests to add a dash of hot sauce for an optional extra kick if desired.

Vorbereitung, Gesamtzeit, Portionen: 10 min | 15 min | 2 Portionen