Egg-white veggie scramble with turkey bacon
17 min · 40 g protein · 347 cals / serving
A full cup of egg whites scrambled soft with mushrooms, onion and spinach, finished with crisp turkey bacon and a little goat cheese that melts into creamy pockets, with fresh tomatoes on the side. A big, savory plate for under 350 calories.
Ingredients
- 2 slices raw turkey bacon, chopped
- 1/2 tsp olive oil
- 1 1/2 cups mushrooms, sliced
- 1/4 small onion, diced
- 2 cups baby spinach
- 1 cup liquid egg white
- 1/4 tsp garlic powder
- a pinch salt
- 1/4 tsp black pepper
- 2 tbsp goat cheese, crumbled, or feta
- 1 tbsp fresh chives, snipped (optional)
To serve
- 2/3 cup grape tomatoes, halved
Steps
- Cook the turkey bacon in a nonstick skillet over medium heat until browned, crisp and cooked through (165°F), 4–5 minutes, then move it to a plate.
- Add the oil, mushrooms and onion to the pan and cook 5–6 minutes, until the mushrooms have given up their liquid and started to brown. Add the spinach and stir until just wilted.
- Whisk the egg whites with the garlic powder, salt and pepper. Turn the heat down to medium-low, pour them over the vegetables and let them sit 20 seconds, then push slowly across the pan with a spatula to form large, soft curds. Stop as soon as there is no liquid left (160°F); egg whites turn rubbery fast after that.
- Off the heat, scatter over the bacon, goat cheese and chives and fold once so the cheese softens into the eggs.
- Serve with the tomatoes on the side, seasoned with a pinch of salt and pepper.
Good to know
How do I keep egg whites from going watery and rubbery?
Cook the mushrooms until their water has gone before the whites go in, and keep the heat low. Whites have no yolk fat to protect them, so they toughen and weep if you rush them.
Fresh whites or carton?
Either. A cup of liquid egg whites is about 7–8 separated whites. Carton whites are pasteurized and slightly thinner, so they scramble a touch softer.
Per
- Calories
- 68
- Protein
- (47%)
- 8 g
- Fat
- (35%)
- 3 g
- Carbohydrates
- (18%)
- 4 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 242 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 347 kcal goes into the pot and 623 g of ingredients comes out as about 510 g of food: 68 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.